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