Hey EDCFers! Over the years I have relied on contacts I’ve met through the gym for a number of things. Home loans, plumbing, and landscape advice to name a few. Our community is a great way to find that trusted person you might be looking for.
Do you own a small business or have a skill and want to get the word out about what you have to offer? Please email me back at [email protected] with a description or your work and contact info. You can also include any type of incentive like a discount code if you like 🙂
I am looking to build somewhat of a classifieds directory for members. Be on the look out for a similar email about all this tomorrow!
Monday 10/16
A) Bench Press 1RM
EMOM x 5 min:
Set 1: 3 @ 60%
Set 2: 2 @ 65%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: 1 @ 80%
R60S, then E2MOM x 10 min:
Set 6: 1 @ 85%
Set 7: 1 @ 85-90%
Set 8: 1 @ 90%
Set 9: 1 @ 90+%
Set 10: 1 @ 90+%
*You don’t have to complete all sets, just enough to find today’s 1RM.
B) EMOM x 12-18 min (4-6 sets)
1: 15/12 cal row
2: 15/12 chest to ground push-ups
3: 8 NPU burpee + sandbag to shoulder (60/30)
Tuesday 10/17
A) E3MOM x 12 min (4 sets)
– front squat x 5-6 reps @ 75-80%
*Slightly heavier than last week.
B) Every 8 minutes, for 24 minutes (3 sets) a 90-95% pace:
– 500/400m row
– 10 hang squat cleans (135/95, 115/75, 95/55)
– 15 CTB pull-ups
Wednesday 10/18
A) Deadlift – take 12 minutes to build up to a heavy TnG 2 reps
*Do not fatigue yourself. Just enough reps to warm your system up while building to your 2 reps. Stop when mechanics start to break down.
B) For efficiency (NOT time):
– 15 TnG deadlifts
– 15 strict HSPU
– 10 TnG deadlifts
– 10 strict HSPU
– 5 TnG deadlifts
– 5 strict HSPU
*Goal is to keep deadlifts heavy but UB while adding weight each set. If you are decent at strict HSPUs add bigger deficit each set.
C) 3 sets for efficiency:
– 6-8 strict T2B @ 2110
– plate pinch walk 45/25 as far as possible
– 10 BB landmine rotations
Thursday 10/19
A) 4 rounds for time:
– 400m run (or row?)
– 12 weighted walking lunges (70/44, 53/35, 44/25ish per hand)
– 40 double unders
B) 3 sets for efficiency:
– 30 sec of BB hip extensions w/1 sec pause at top (115/75)
– 8-10 x single arm trap 3 raises @ 2111
– 8 bent over rows/side @ 2111
Friday 10/20
A) E3MOM x 15 min
– 8 push press
*Sets 3-5 heavier than 10/7.
B) 3 sets for efficiency:
– heavy sled drag down and back (forward down/reverse back)
– contralateral walk down and back
– 10 BB Romanian deadlifts @ 30X1
– 8-10 standing single arm DB press per side @ 2111
Saturday 10/21
8am Masters CrossFit
9am CrossFit
10am Barbell
Sunday 10/22
8am Endurance