Programming Overview: Feb. 19-25 (Open Week 1)

Screenshot 2018-02-19 at 9.14.21 AM

THE 2018 OPEN IS HERE. 5 weeks. 5 WODs. Each one will be released on Thursdays at 7pm and all registered athletes will have until Monday at 7pm to complete and input their scores. We’ve got 20 official athletes registered as of right now and I expect to see more by this Thursday!

Why should you register? The Open is a celebration of your fitness. There are both scaled and and RX divisions to “compete” in. If you don’t think you can compete workouts at the scaled level we will scale even further so that you can. The most important thing is participation and completion of all 5 WODs.

We are making fitness fun again! Every Friday night starting at 6pm we will be hosting Friday Night Lights. The atmosphere this creates is one of a kind and something all of our athletes should experience. Plus we are doing it intramural style this year with each athlete being placed on a team. You get points for participation and spirit, not results! Can’t complete them on Fridays? No worries. There will be times on Thursday evenings, Saturday mornings, Sunday mornings and Monday evenings if needed for you to get them in.

So step outside of your comfort zone and SIGN UP HERE under EDCF for the 2018 CrossFit Open.


This Week Explore What It Means to Communicate Responsibly

Simple Instructions:

  1. Use social media and online forums only in ways that represent your best self — honest, kind, compassionate, supportive, etc.
  2. Some examples: Post things you find funny or uplifting, share honestly what’s going on in your life (even if you’re sad), skip the opportunities to join conversations that typically end in arguments or hurt feelings, or say something supportive to someone rather than just choosing an emoji response.
  3. If you don’t use social media or online forums, consider this practice in the context of your text messages and email.
  4. Score the practice as a “yes” if your use of electronic communications is “best self” all day.

 

Monday 2/19

A) Every 2 sec x 8 sets

– clean + split jerk

*Building from 60-90+%.

*Pause 1-2 counts in receiving position on first 4 sets

 

B) CrossFit Open 13.4

7 min AMRAP:

– 3 clean & jerks (135/95)

– 3 toes to bar

– 6 clean & jerks

– 6 toes to bar

– etc. increasing by 3 each round

*Clean & jerks are ground to overhead style.

 

C) 3 sets for quality:

– 10 bent over DB rows / side

– 20 elevated banded psoas marches (alternating 10 each)

 

Tuesday 2/20

A) E2MOM x 8 sets:

– 5-5-4-4-3-3-2-2 box squats

*Absolutely no rocking. Keep weight in heels with a widened stance.

*Weight should be about the same across all sets and the same or slightly heavier than last week.

 

B) E6MOM x 3 sets @ 90%

– 400m run

– 15 UB thrusters (95/65)

– 12 CTB pull-ups

– 9 bar facing burpees over the bar

*Use new Open standards on burpees.

 

Wednesday 2/21

A) E2MOM x 5 sets each:

Station 1: 5 x bench press @ 20X1

Station 2: 5 x deadlifts @ 20X1

*Keep weight heavier than last week’s heaviest set.

*Build to a heavy set of 5 on each movement.

 

B) E3M x 4-6 sets

– 20/15 cal row

– 15 RKB swings

– 10 box jumps + step down

 

Thursday 2/22

A) EMOM x 5 sets – front squat

Sets 1-3: 2 reps a @ 60-70%

Set 4-5: 1 rep @ 75, 80%

+

E2MOM x 4-5 sets

– 1 front squat @ 80-100+%

*Build to a new max or a heavy single rep. Take 5 sets if needed

 

B) 4-6 sets:

– 500m row

R60S

*Keep same pace as last week!

 

Friday 2/23

CrossFit Open WOD 18.1

 

Saturday 2/24

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 2/25

8am Endurance

A) Every 2 sec x 8 sets

– clean + split jerk

*Building from 60-90+%.

*Pause 1-2 counts in receiving position on first 4 sets

 

B) CrossFit Open 13.4

7 min AMRAP:

– 3 clean & jerks (135/95)

– 3 toes to bar

– 6 clean & jerks

– 6 toes to bar

– etc. increasing by 3 each round

*Clean & jerks are ground to overhead style.

 

C) 3 sets for quality:

– 10 bent over DB rows / side

– 20 elevated banded psoas marches (alternating 10 each)

E3MOM x 4 sets

– Row 16/12 cal

– 6 deadlifts + 5 hang power cleans + 4 shoulder to overhead

– 30 double unders

R3M

E3MOM x 3 sets

– Row 20/15 cal

– 20 UB wallballs

– 10 pull-ups

R3M

E3MOM x 2 sets

– Row 24/18 cal

– 15 burpees AFAP

A) E2MOM x 10 sets

– 1 front squat

*Start at heaviest weight from last week’s 2’s.

*Goal here is to be near 95% across the board.

 

B) 4-6 sets:

– 500m row @ 90%

R90S

*Goal is to keep each row at almost exactly the same pace. If you can keep pace then go for 5 or 6 sets. Don’t slow from last week!

A) EMOM x 12 min (6 sets total):

Station 1: 6 x close grip bench press @ 20X1

Station 2: 6 x Romanian deadlifts @ 20X1

*Keep weight heavier than last week’s heaviest set.

 

B) 4 sets:

– banded partner sprints wall to wall

R2-3M

*These should be max effort.

 

C) 3 sets for quality:

– 8 single arm overhead DB press / side

– 16 alternating DB curls / side

– 8 dual DB delt flys

A) E2MOM x 3 sets:

– 3 position snatch @ 55-65%

(high, hang, floor)

+

E2MOM x 3 sets:

– 2 position snatch @ 65-75%

(hang, floor)

+

E2MOM x 3 sets:

– snatch @ 75, 85, 90+%

 

B) For time:

– 10 burpee box jump overs

– 30 alternating DB snatch

– 10 burpee box jump overs

– 20 alternating DB snatch

– 10 burpee box jump overs

– 10 alternating DB snatch

– 10 burpee box jump overs

Programming Overview: Feb. 12-18

edcf-aug-2017-11

This week’s Whole Life Challenge well-being practice is thinking about your most important goals.

Instructions:

  1. At the beginning of the week, write out a list of several of your most important intentions, aims, or goals, along with why each one is important to you.
  2. Each day, rewrite your list and remove one goal until you have a single, most-important one remaining. (Consider: removing an intention or goal can be based on the intention or goal itself, or the “why.”)
  3. Continue to rewrite your most-important intention, goal, or aim and its “why” each day for the remainder of the week (Consider: your “why” can evolve as you go.)


The 2018 Open

The 2018 Open is right around the corner with the first workout dropping February 22nd and we want you to be a part of it with us!

What is the Open you might say? The Open is 5 workouts, 1 per week, that people from around the globe participate in. There are RX and scaled divisions to go along with regular, masters, and teen categories.

We participate in the Open every year as a gym and this year we are kicking it up a notch with the EDCF Intramural Open!

What is the EDCF intramural Open you might say? Well every person who officially signs up under our gym to participate in the open will be placed on one of 4 teams. Their will be 4 team captains who we will be naming later this week. There will be points for completion and submittal of each Open WOD, PRs reached, and overall spirit at Friday Night Lights.
What is Friday Night Lights you might say (last time I promise)? It’s when we take on each Open WOD as a gym community every Friday night starting at 6:30pm. The atmosphere is the best part about FNL by far. It is a time to celebrate your fitness journey with friends and push yourself to new limits. Don’t worry if your schedule doesn’t allow for this because there will be open gym times on Saturday and Sunday for make-ups. Oh and we also need judges and spectators so we expect to see you there regardless!
So sign up for the Open with us! Go to games.crossfit.com to do so and let me know if you have any questions.

Monday 2/12

A) Every 90 sec x 8 sets

– split jerk

*Building from 65-95+%.

*Pause 1-2 counts in receiving position on first 4 sets.
Barbell Cycling Day 3

B) E2M x 3 sets:

– 8 x UB TnG power clean + push jerk

*Build as you go. Work on efficient movement.

 

C) Tester

Level 3: 50 T2B for time in UB sets of 5

Level 2: 30 T2B for time in UB sets of 3

Level 1: 50 hanging high knee raises for time

  1. D) For quality:

– 20 Turkish get-ups (10/arm)

*Go heavy but stay smooth and in control
Tuesday 2/13

A) E2MOM x 7 sets:

– 5 box squats

*Absolutely no rocking. Keep weight in heels with a widened stance.

*Weight should be about the same across all sets and the same or slightly heavier than last week.

 

B) Every 6 minutes x 3-4 sets:

– 400m run

– 25 wallballs (20/14)

– 10 CTB pull-ups
Wednesday 2/14

  1. A) E2MOM x 3 sets:

– 3 position snatch @ 55-65%

(high, hang, floor)

+

E2MOM x 3 sets:

– 2 position snatch @ 65-75%

(hang, floor)

+

E2MOM x 3 sets:

– snatch @ 75, 85, 90+%

 

B) For time:

– 10 burpee box jump overs

– 30 alternating DB snatch

– 10 burpee box jump overs

– 20 alternating DB snatch

– 10 burpee box jump overs

– 10 alternating DB snatch

– 10 burpee box jump overs
Thursday 2/15

A) EMOM x 12 min (6 sets total):

Station 1: 6 x close grip bench press @ 20X1

Station 2: 6 x Romanian deadlifts @ 20X1

*Keep weight heavier than last week’s heaviest set.

 

B) 4 sets:

– banded partner sprints wall to wall

R2-3M

*These should be max effort.

 

C) 3 sets for quality:

– 8 single arm overhead DB press / side

– 16 alternating DB curls / side

– 8 dual DB delt flys
Friday 2/16

A) E2MOM x 10 sets

– 1 front squats

*Start at heaviest weight from last week’s 2’s.

*Goal here is to be near 95% across the board.

 

B) 4-6 sets:

– 500m row @ 90%

R90S

*Goal is to keep each row at almost exactly the same pace. If you can keep pace then go for 5 or 6 sets. Don’t slow from last week!
Saturday 2/17

8am Masters

9am CrossFit

10am Free Intro / Open Gym
Sunday 2/18

8am Endurance

A) E2MOM x 7 sets:

– 5 box squats

*Absolutely no rocking. Keep weight in heels with a widened stance.

*Weight should be about the same across all sets and the same or slightly heavier than last week.

 

B) Every 6 minutes x 3-4 sets:

– 400m run

– 25 wallballs (20/14)

– 10 CTB pull-ups