Monday 8/22

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 8-12 BB/DBs strict overhead press

– 8/side KB front rack contralateral box step-up (L)

Even sets:

– 4-6 DB batwing rows w/ 4 sec pause 

– 8/side KB front rack contralateral box step-up (R)

*Start box step-ups on non-dominant side.

B) E2MOM x 8-12 sets total (4-6 each):

Station 1:

– 200m row

– 9 DB push press

Station 2:

– 200m row

– 12 RKB swings

Performance

A) E2MOM x 8 sets:

Sets 1-4: 2 triple pause split jerk

Sets 5-8: 2 split jerk

*Stay below 80% and work on speed and technique

B) E2MOM x 8-12 sets total (4-6 each):

Station 1:

– 250/200m row

– 9 shoulder to overhead (95/65, 75/55)

Station 2:

– 250/200m row

– 12 RKB swings (53/35)

RX+ use 115/75 & 70/44

Tuesday 8/23

Fitness

A) E3M x 6 sets:

– 9-7-5-3-1-1 deadlifts

After odd sets: 8-12 DB incline press

After even sets: 8-12 KB chest supported incline rows

*Compare to 8/15

B) EMOM x 10-20 sets:

– 3-4 double KB deadlifts 

– 3-4 dips

– 3-4 box step-overs

Performance

A) E3M x 6 sets – deadlifts

Set 1: 5 @ 65-70%

Sets 2: 2-3 @ 75-80%

Sets 3-6: 1 @ 90-90+%

*Compare to 8/15

B) EMOM x 10-20 sets:

– 3 deadlifts @ 60-65% of A

– 3 ring dips

– 3 box jump overs (24/20”)

Wednesday 8/24

Fitness

2 rounds (6 total sets)…

5 min AMRAP

– 400m run, then in remaining time:

• 8 alt. DB hang power clean (4/4)
• 4 up/downs

R2.5M

5 min AMRAP

– 500/400m row, then in remaining time:

• 8 wallballs 
• 16 single unders

R2.5M

5 min AMRAP

– 400m run, then in remaining time:

• 4 hanging knee raise
• 8 push-ups

R2.5M

*switch the runs and the rows the second time through

Performance

2 rounds (6 total sets)…

5 min AMRAP

– 400m run, then in remaining time:

• 8 alt. DB hang power clean (4/4 @ 50/35)
• 4 up/downs

R2.5M

5 min AMRAP

– 500/400m row, then in remaining time:

• 8 wallballs (20/14)
• 16 double unders

R2.5M

5 min AMRAP

– 400m run, then in remaining time:

• 4 toes to bar
• 8 push-ups

R2.5M

*switch the runs and the rows the second time through

Thursday 8/25

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 bent over BB rows

Even sets:

– 6/side deficit lateral KB lunge (touch KB to floor)

*Compare to 8/17.

B) 3 rounds for time:

– 600-400-200m run

– 15-12-9 DB hang squat cleans

– 15-12-9 strict pull-ups in UB 5s-4s-3s

Performance

A) E2M x 8 sets

Sets 1-2: 3 position cleans (high, hang, 2” below knee)

Sets 3-4: 2 position cleans (hang, 2” below knee)

Sets 5-8: 1 clean (floor)

*Receive in squat if able.

B) 3 rounds for time:

– 600-400-200m run

– 15-12-9 hang squat cleans (95/65)

– 15-12-9 pull-ups

RX+ use 115/75 and/or 9-6-3 bar muscle ups.

Friday 8/26

Fitness

A) E4M x 4 sets:

– 8-12 front squats (BB or double KB)

– 12-16 DB floor press

– 8-12/side half kneeling banded high row

*One more set than last week.

Performance

A) E4M x 4 sets:

– 8-10 front squats @ 55-60%

*One more set than last week.

B) Strength Option

3-4 sets for quality:

– 1 lap heavy forward sled drag

– 8-12 DB bench press @ 3110 tempo

– 4-8 strict pull-ups (banded, BW or weighted)

– 12-16 alt. toe slide mountain climbers

OR

Conditioning Option

– 5k row or 10k bike time trial 

Saturday 8/27

Fitness

TBA

Performance

TBA

Sunday 8/28

Gym Closed

We are proud to introduce the newest member of our coaching staff… Nick Velez. Nicks been with us for 3.5 years now and has really developed as an athlete and has proven himself as a loyal part of EDCF. We’re pumped to welcome him to our coaching staff. You’ll see him on Thursday evenings to start but we anticipate him playing a major part of our evening classes in the near future.

Here’s a bit more about Nick’s background…

California born, Kansas raised, I have now found myself deep in the big city life of Dallas since moving to Texas in the summer of 2014. After finishing my Music Education degree at Wichita State University, and losing a friendly bet with an old friend that was called to Texas earlier, I loaded my life up into a truck bed and trailer, and headed south in search of teaching opportunities. After 7 wonderful, chaotic, and ever-changing years of teaching, I have now found a new path in coaching.

In my younger years, all the way through my collegiate times, I have been involved in every kind of team and individual sport I could get myself into; soccer, football, baseball, basketball, track, wrestling, tennis, golf, sand volleyball, you name it I’ve tried it. If there was competition to be had, and friends around to experience it, I was obsessed. I’ve had the privilege of competing with dominating teams, and have been humbled by dominated teams. Respecting the ups and downs of sports, fitness, and the thrills of competition has helped shape my pursuit of health and fitness.

Finding the right structure and goals of what I wanted from a gym has been an immense learning experience. I’ve tried handfuls of Apps, Classes, Routines, Fads, and “Get Ripped Quick” schemes. Finally, in January of 2019, I decided to walk in to East Dallas CrossFit and just get some information on what these crazy people were doing running up hills and seeing enthusiastic people lifting together inside. Fast forward and now I find myself in a community that feels like family, a true feeling of enjoying and looking forward to going into the gym every single day, and an L1 CrossFit Certification.

CrossFit has instilled my belief of “Mechanics – Consistency – Intensity” in the way that every person, at any age, and at any level of fitness can show up each day and get a great workout. I believe the best teachers and coaches are always learning and sharing knowledge through personal practice. My own obsession with the sport, community, and foundations of CrossFit is what I hope to show in my own coaching at EDCF.

Monday 8/15

Fitness

A) E3M x 6 sets:

– 10-8-6-4-2-2 deadlifts

After odd sets: 8-12 DB incline press

After even sets: 8-12 KB chest supported incline rows

*Compare to 8/5

B) 12 min AMRAP:

– 2 DB snatches

– 2 goblet hold/prisoner reverse lunges

– 2 push-ups

– 20 single unders

*Increase all movements by 2 reps each set (except SUs).

Performance

A) E3M x 6 sets – deadlifts

Set 1: 5 @ 65%

Sets 2: 3 @ 75%

Sets 3-6: 1-2 @ 85-90%

*Compare to 8/5

B) 12 min AMRAP:

– 2 DB snatches (50/35)

– 2 goblet hold reverse lunges

– 2 push-ups

– 20 double unders

*Increase all movements by 2 reps each set (except DUs).

Tuesday 8/16

Fitness

6 min AMRAP

– 500/400m row, then in remaining time:

• 3 hanging knee raise
• 5 RKB swings 
• 7 wallballs

R3M

6 min AMRAP

– 400m run, then in remaining time:

• 3/side DB push press (50/35, 35/25)
• 5 DB goblet squats
• 7 ring rows

R3M

6 min AMRAP

• 3/side DB SA hang power clean 
• 5 box jump overs
• 7 up/downs

R3M

6 min AMRAP

– Repeat second AMRAP

R3M

6 min AMRAP

– Repeat first AMRAP

Performance

6 min AMRAP

– 500/400m row, then in remaining time:

• 3 toes to bar
• 5 RKB swings (70/44)
• 7 wallballs (20/14)

R3M

6 min AMRAP

– 400m run, then in remaining time:

• 3/side DB push press (50/35, 35/25)
• 5 DB goblet squats
• 7 ring rows

R3M

6 min AMRAP

• 3/side DB SA hang power clean 
• 5 box step overs
• 7 up/downs

R3M

6 min AMRAP

– Repeat second AMRAP

R3M

6 min AMRAP

– Repeat first AMRAP

Wednesday 8/17

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 bent over BB rows

Even sets:

– 6/side deficit lateral KB lunge (touch KB to floor)

B) EMOM x 10-20 sets:
– 3 DB power cleans + push press

– 3 strict pull-ups

– 3 air squats

*Make tougher with 3-4-5 rep scheme

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang cleans

Sets 3-4: 2 hang cleans

Sets 5-8: 1 clean from below knee

*Receive in squat if able.

B) EMOM x 10-20 sets:
– 3 TnG power cleans + push jerk (115/75, 95/65, 75/55)

– 3 pull-ups

– 3 air squats

RX+: 135/95, CTB pull-ups and/or 3-4-5 rep scheme

Thursday 8/18

Fitness

A) E4M x 3 sets:

– 8-12 front squats (BB or double KB)

– 12-16 DB floor press

– 8-12/side half kneeling banded high row

*Heavier than last week.

B) 4 rounds for time:

– 400m row

– 12 DB walking lunges

– 9 push-ups

R90S

Performance

A) E4M x 3 sets:

– 8-10 front squats @ 55-60%

*Heavier than last week.

B) 4 rounds for time:

– 500/400m row

– 12 DB walking lunges (35/25s)

– 12/9 HR push-ups

R90S

$RX+ perform w/ 53/35s & 8 HSPUs

Friday 8/19

Fitness & Performance

A) E4M x 4 sets:

– Bench press

• Fitness: 4-8 reps
• Performance: 1 RIR @ 75%

– 8-12/side bent over DB row

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

B) Strength Option

3-4 sets for quality:

– 8-12 DB Romanian deadlifts @ 3011 tempo

– 12-16 DB skull crushers

– 8-12 BB bent over rows

– 12-16 alt. SL hanging knee raises

*RDLs heavier than last week

OR 

Conditioning Option

5-8 rounds:

– 500m row, 400m run, 1000m AB, or 350m ski

R60S (less rest than last week!)

*Shoot to keep all sets +/- 3 sec from your first at 90% pace

*Goal is to complete same number as last week with same average pace

Saturday 8/20

Fitness

TBA

Performance

TBA

Sunday 8/21

Gym Closed