Programming Overview: Feb. 20-26

Posted February 20, 2017 by Ryan Savard in Blog

What is the CrossFit Open? The Open is a series of 5 workouts spanning over 5 weeks where CrossFit athletes can record their scores and measure themselves up against others in their same age group, region, or anyone across the entire world. Whether you are a Games bound athlete or you just want to prove it to yourself that you can do it, the Open is for everyone. There is a scaled version of each workout so even if you cannot complete the workout as prescribed, you can still compete and submit a score.

Starting in 2014 we chose to make the Open a sort of festivity at East Dallas CrossFit. Every Friday evening at 6:30pm, starting on February 24th, we will host Friday Night Lights. This is a time when all of the EDCF athletes who signed up for the Open can come in and do the workouts in a competitive and high energy atmosphere. Oh and we will also have beer and promise you a good time.

So why should you do the Open? The best answer I can give you is to do it for yourself. This is a time when you can apply all the training you’ve endured at the gym and make it mean something. To prove that you can. Will you make it to the Games this year? Statistically speaking you probably won’t. What you will do is come out of it with a new sense of pride, mental and physical fortitude, and appreciation for our CrossFit community here at EDCF. Prove it to yourself. It is a challenge, but one we all go through together and come out the other end better for having done it.

SIGN UP FOR THE OPEN BY CLICKING HERE

For some extra motivation, check out the first Open workout from 2014 at the gym. You might recognize a few faces! 🙂

Monday 2/20

A) E2MOM x 8 min (4 sets) – front squat

– 2-3 reps at or heavier than 2/10

E3MOM x 9 min (3 sets) – front squat

– 1-2 reps heavier than above

*goal is to hit 95%.

B) 3 rounds for time:

– 400m run

– 10 DB hang squat clean thrusters (50/35ish per hand)

– 50 double unders

C) 1 set for efficiency:

– 50 banded pull-aparts

– 1 minute per side BB calf smash

– 1 minute per side BB quad smash

– 1 minute per side 90° bench stretch

*practice deep slow breaths as you are cooling down

Tuesday 2/21

A) E3MOM x 9 minutes (3 sets)

– power clean TnG clusters 3.3.3

*R10S between clusters – build each set

B) 2 sets for reps:

AMRAP in 2 minutes

– 8 Deadlifts (225/155, 185/125, 155/105, 135/95)

– 8 burpees over the barbell

Rest 2 minutes, and then…

AMRAP in 2 minutes

– 6 power cleans (185/135, 155/105, 135/95, 115/75)

– 6 CTB pull-ups

Rest 2 minutes, and then…

AMRAP in 2 minutes:

– 4 shoulder to overhead (155/105, 135/95, 115/75, 95/55)

– 4 toes to bar

Rest 2 minutes, then repeat…

Wednesday 2/22

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – muscle-ups with pause at receiving and pause at full extension x 2-5 reps

OR low ring muscle up progression + dip catch & extension x 3-4 reps

Station 2 – handstand walk x 30ft

OR 3-5 walk walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

B) Every 6 minutes x 3-4 sets all out:

– 20/15 cal row

– sled sprint drag down and back

– 100m sprint

Thursday 2/23

A) E3MOM x 15 min (5 sets)

– 6-8 L-seated DB overhead presses @2111

– 6-8 supinated bent over BB rows @2111

– 12 KB/DB death march

B) E5MOM x 4-5 sets @ 90%:

– Run 400m

– 10 burpee pull-ups

– 20-40 double unders

Friday 2/24

CrossFit Open Workout 17.1

Saturday 2/25

8am Masters CF

9am CrossFit

10am CF Open 17.1 (make up)

Sunday 2/26

8am CF Endurance

Posted February 20, 2017 by Ryan Savard in WOD

A) E2MOM x 8 min (4 sets) – front squat

– 2-3 reps at or heavier than 2/10

E3MOM x 9 min (3 sets) – front squat

– 1-2 reps heavier than above

*goal is to hit 95%.

B) 3 rounds for time:

– 400m run

– 10 DB hang squat clean thrusters (50/35ish per hand)

– 50 double unders

C) 1 set for efficiency:

– 50 banded pull-aparts

– 1 minute per side BB calf smash

– 1 minute per side BB quad smash

– 1 minute per side 90° bench stretch

*practice deep slow breaths as you are cooling down

Posted February 17, 2017 by Ryan Savard in WOD

A) E3MOM x 15 min – Deadlift

Set 1: 10 @ 55% 1RM

Set 2: 10 @ 65%

Set 3: 8 @ 75%

Set 4: 6 @ 80%

Set 5: 4 @ 85%

*Try for TnG on reps if possible.

B) 3 sets for efficiency:

– 2-3 regular or 1-2 legless rope climbs

– 1 lap contralateral carry per side (KB overhead, DB farmer’s hold)

– 20 reps elevated banded march

– 10 kneeling pallof presses per side (green or red band)

Posted February 16, 2017 by Ryan Savard in WOD

A) E3MOM x 15 min (5 sets)

– 6-8 seated BB overhead press @2111

– 6-10 supinated ring rows @2111

– 8-10 alt. KB/DB goblet hold crossover box step-ups (slow and controlled)

B) EDCF Capacity Test 3.0

For max calories:

– 3 minute row

Rest 4 minutes until the running clock reaches 7:00, and then…

Complete as many rounds and reps as possible in 8 minutes of:

– 5 strict pull-ups

– 10 perfect push-ups

– 15 air squats

*Add calories to total reps completed to get a grand total.

*If you can’t complete 10 UB perfect push-ups, scale by elevating to box or bench.

Posted February 15, 2017 by Ryan Savard in WOD

A) EMOM x 12 min (4 sets)

1: 30ft handstand walk

OR 1 lap box handstand walk (switch directions each set)

2: 3-5 muscle ups

OR 3-5 low ring muscle up turnovers w/ toe/band/foot assist

3: 15 toes to bar in 3 UB sets of 5

OR 12 toes to bar in 3 UB sets of 4

OR 9 toes to bar in 3 UB sets of 3

B) Every 6 min x 3 sets:

– 500m row

– 20 alternating DB snatches (50/35)

– 15 box jump overs (24/20”)

*work on movement efficiency and holding pace.

Posted February 14, 2017 by Ryan Savard in WOD

A) E2MOM x 16 min (8 sets)

– 1 power clean + 1 split jerk

*start at 60% of 1RM C&J and build to a heavy but sharp set.

B) For time:

– 21 power cleans (135/95, 115/75, 95/65)

– 21 bar facing burpees

– 15 power cleans (185/125, 155/105, 115/75)

– 15 bar facing burpees

– 9 power cleans (225/155), 185/125, 135/95)

– 9 bar facing burpees

*15 min cut-off.

*Scale by keeping all power cleans at 95/65 or lower.

February Athlete Of The Month: Mike Jung

Posted February 13, 2017 by Ryan Savard in Blog

Screen Shot 2017-02-13 at 9.17.12 AM When a potential new member comes to us from a heavy endurance background, I find myself holding my breath to see if they will be open and humble enough to accept a new training methodology. Mike came in as an amateur triathlete that was just looking for something a bit more well rounded. The guy has a serious aerobic base but was lacking in other areas that we also see with most endurance athletes. Fast forward almost 2 years and mike has made major strides with strength, power, and flexibility all while still finding time to catch a weekly run or two with his old running buddies.

I’d also like to mention Mike’s attitude. He is one of the most genuine and sincere people I’ve ever met. If you’re new to the gym and he is there, chances are you’re going to meet him first thing. He always keeps the vibe positive and is a joy to be around as a coach. Thank you Mike for contributing more than you know to our community!

Check out what Mike had to say about his experience at EDCF…

When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?

Feb 2015. I have been around a few athletic communities in my lifetime. This gym had a positive attitude when I began.

.
What class time do you attend the most, are there any regular members you work out with at that time?

5:30 pm. It’s difficult to mention names without potentially leaving someone out. There are many members I respect and appreciate.

.
Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/spouse/partner? What is your favorite hobby outside the gym?

I work at La Bare in the evenings. So crossfit has helped me maintain an edge on the young bucks. Those kids are always taking my clients. Just kidding!

I have enjoyed an active lifestyle. I have crossed the finish line in a number of triathlons. Qualified for the World Championships in the 70.3 distance. Completed 2 Full Ironman races. Competed and won many Bike races. I have raced cyclocross, criterium, circuit and road. I have ran long distance races and shorter ones. I have run road and trail events. Cycling was definitely my strength. I also coached endurance sports for a few years.

Today I am a single dad and no longer compete. I do maintain a run foundation outside of the gym. Rather humbling! Nowadays I get dropped more than I drop runners.

It is my turn to be there for someone else besides myself. Racing is a selfish act. The only thing you think about is racing. How to optimize today’s workout so that you can execute tomorrows appropriately all the while attempting to balance between acute and chronic levels of fatigue. The only thing you think about in between workouts is eating sleeping and data evaluation. I think I am rambling. My son is my life outside of the gym.

.
What do you like about CrossFit or EDCF that keeps you coming back?

The EDCF community is great. The gym helps me maintain my new fitness goals:Staying Active. I can come to class for an hour and leave everything at the gym. If I miss a day or 2, I no longer worry about it. I always have time for push ups and ab work. And the occasion air squats.

This gym has provided me with a new start on fitness. I don’t have to worry about not being the strongest person. This is one of the reason I chose CrossFit. I will never be one the strongest members. I just wanted to be one of the guys and not concern myself with always competing. I enjoy the competition in the gym and encourage it. But I also respect everyone’s goal in the gym. We all have different reason for attending class. But we all know we will be encouraged at some point to accomplish our goal. During class my immediate goal is to finish the WOD without passing out or throwing up especially in the heat of the summer.

.
What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?

No Surprise here! Any WOD that involves 800ms or more. But I enjoy the 400’s also. Staying active are my immediate goals. I do hope to compete again in the distant future. My athletic goals have changed to meet today’s expectations of life’s challenges. I always wanted to compete in Kona but life comes first. Now if I never make it to Kona I will have realized that life had other more important goals in store. It doesn’t mean I stop setting goals or set my goals lower. I just need to realize what is most important and then build my goals around them.

Thanks EDCF for allowing me to be the athlete I want to become.

Screen Shot 2017-02-13 at 9.19.23 AM

Posted February 13, 2017 by Ryan Savard in WOD

A) E2MOM x 8 min – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 3-5 @ 80%

– set 4: 2-3 @ 85%

E3MOM x 9 min – back squat

– set 5: 1-2 @ 90%

– set 7: 1 @ 95%

– set 7: 1 @ 101+%

*This is the last day to test.

B) Every 4 min x 4-5 sets:

– 250/200m row

– 10 DB hang squat cleans (50/35ish per hand)

– 30 double unders (60 singles)

*Try to keep pace at 90% and UB as long as possible.

Page 2 of 4123 4