The Whole Life Challenge kicked off this past Saturday and we’ve got 19 official EDCF participants! One of the things that drew me to the WLC in the first place was that it wasn’t just another nutrition challenge. Every week they introduce another well-being practice and I thought that I would share it with the rest of our community and maybe it would stick with a few of you.

Mindful Breathing:

1. Sit quietly or lie down, close your eyes and mouth, and put one hand on your chest and the other on your stomach.
2. Breath only through your nose while focusing your attention on keeping your chest still while your abdomen rises and falls with each breath, breathing the minimal amount necessary.
3. Feel the rising and falling of your abdomen, noticing any thoughts, physical sensations, or emotions that arise in your mind.
4. Let your thoughts, sensations, and emotions pass by, using your breathing as an anchor to focus on.
5. Do this for a minimum of ten minutes each day. You can break it into multiple pieces, doing a few minutes in the morning, a few in the afternoon, etc., but you should total at least ten minutes overall.

---

 

Monday 1/22

Last week of strength cycle!

A) Every 90 sec x 8 sets each:

– back squat

– bench press

 

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5&6: 2 @ 88-92%

+

The next two sets are untimed. Please go when rested. Set 8 is optional.

Sets 7&8: 1 @ 95+%

 

*If you are feeling good, try for a new 1RM. You will need a spotter. Please remember to be safe during attempts.

 

B) 3 sets for quality:

– 8 single leg medball curls

– 8 DB bicep curls

– 8 DB Romanian deadlifts

– 8 DB tricep extensions

 

Tuesday 1/23

A) E2MOM x 8 sets:

– clean & jerk

Sets 1-4: 2 @ 60-80%

Sets 5-8: 1 @ 85-95+%

*If not going off percentages build based on feel. First half should be moderate and sharp. Second half should be tougher with no lapse in form.

 

B) EMOM x 4-7 sets:

1: 12/9 cal row (Rx+ use 15/12)

2: 12 alternating DB snatch

3: 10 DB front rack lunges (50/35)

 

*Scale reps back to stay on pace

*DB snatches & lunges are CF Open standard

 

Wednesday 1/24

A) E2MOM x 3 sets

Station 1

• L3: bar MU x 3-5 reps
• L2: banded bar MU x 3-5 reps
• L1: 10 x banded CTB pull-ups

Station 2

• L3: handstand walk x 30-50 feet
• L2: handstand walk practice with partner
• L1: nose & toes handstand hold x 45 sec

Station 3

• L2: L-sit x 30 – 45 sec accumulation
• L1: High knee hold on boxes x 30-45 sec accumulation

 

B) 3 rounds for time @ 90%:

– 400m run

– 20 KB swings (70/44)

– 10 burpee pull-ups

R60S

 

Thursday 1/25

Last week of strength cycle!

A) Every 90 sec x 8 sets each:

– deadlift

– bench press

 

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5&6: 2 @ 88-92%

+

The next two sets are untimed. Please go when rested. Set 8 is optional.

Sets 7&8: 1 @ 95+%

 

B) 3 sets for quality:

– 3 TGUP / arm (heavy)

– 8 single arm DB rows / side

– 8 BB good mornings (moderate weight)

– 8 strict pull-ups – supinated (weighted if possible)

 

Friday 1/26

A) E2.5MOM x 4 sets

– 4 front squats

*Start at heaviest weight from last week’s 6’s.

 

B) 5 min of work @ 90%

– 500/400m row

– 15 thrusters (95/65 lbs)

– max bar facing burpees in remaining time

R3M

5 min of work @ 90%

– 400m run

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

– max burpee box jump overs in remaining time

R3M

5 min of work @ 90%

– row for meters

 

Saturday 1/27

8am Masters

9am CrossFit

10am Intro To CrossFit (also open gym)

 

Sunday 1/28

8am Endurance

The 2018 CrossFit Open is creeping up on us at the end of February and we are planning something special for you all!

Leading up to the first week of the Open you will see a shift to focus on barbell cycling and gymnastic work. What is barbell cycling? It’s the ability to efficiently cycle through a set number of reps with more technical barbell movements. Think clean, jerk, snatch.

Weather you are officially signing up for the Open or not we are going to be taking on the five different workouts every Friday from February 22nd to March 26th.

You can officially sign up for the Open by following the link >HERE<. Remember to register under East Dallas CrossFit!

---

Monday 1/15

A) Every 90 sec x 8 sets each:

– back squat

R60S

– bench press

R90S

 

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5-8: 2 @ 88-92%

 

B) 3 sets for quality:

– 8 medball hamstring curls

– 8 DB bicep curls

– 8 single leg Romanian deadlift / side

– 8 DB tricep extensions

 

Tuesday 1/16

A) E2MOM x 6 sets:

– clean & jerk x 2 reps

*Build from 65-85%.

 

B) CrossFit Open WOD 12.3

AMRAP in 18 min

– 15 box jumps – SD (24/20”)

– 12 push press (115/75)

– 9 toes to bar

 

Wednesday 1/17

A) Against a 7 minute clock @ 80-90%:

– 1000/800m row

– Max effort wallballs in remaining time

R4M

Against a 7 minute clock @ 80-90%:

– 800m run

– Max effort double unders in remaining time

R4M

Against a 7 minute clock @ 80-90%:

– 1000/800m row

– Max effort burpees to target in remaining time

 

B) 3 sets for quality:

– 1 lap contralateral carry / side

–  30 sec accumulated L-sit

 

Thursday 1/18

A) Every 90 sec x 8 sets each:

– deadlift

R60S

– overhead press

R90S

 

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5-8: 2 @ 88-92%

 

B)  3 sets for quality:

– 3 TGUP / arm (heavy)

– 8 single arm DB rows / side

– 8 BB good mornings @ 20X1 (moderate weight)

– 8 strict pull-ups – supinated (weighted if possible)

 

Friday 1/19

A) E3MOM x 4 sets

– 6 front squats

*Start at heaviest weight from last week’s 8’s.

 

B) Two sets for max reps, each against a 4-minute running clock, of:

– 400m run

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

– max burpee box jump overs in remaining time

Rest 4 minutes between sets.

 

C) 3 sets for quality:

– contralateral carry x 1 lap / side

– 30 sec accumulated L-sit

 

Saturday 1/20

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

 

Sunday 1/21

8am Endurance