A) E2M x 8 sets:
– 2 front squats
*Heavier than last week’s 3s. These should be around 88-92%
B) 3 rounds for time:
– 400m run
– 10 double KB/DB front squats (55/35, 44/25, 35/18, 25/13, 18/9)
– 15 toes to bar
Author: Ryan Savard
Congrats Coach RJ! (Programming Overview: Aug. 13-19)
Time to brag a little bit! This past weekend Coach RJ won first in her weight class at the 2018 USA Powerlifting South Regional. With this win RJ qualified for USAPL Nationals in Spokane, WA on October 10th. This comes on the heels of an intense 16 week strength cycle. A huge thank you to those of you who were able to attend on Saturday. Let’s continue to show her support as she represents EDCF on the national stage!
This Saturday we will be kicking off an 8 Week Handstand Course at 10am! The goal is to get those, regardless of skill level, more comfortable and competent with the handstand, handstand push-ups, and handstand walks. There will be homework and weekly progress tracking. Sound awesome? We think so! Find more details and a link to sign up HERE.
Monday 8/13
A) E2MOM x 5 sets:
– 2 x (clean & jerk) @ 65-75%
*Complete two full reps each set. Not TnG.
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E2MOM x 5 sets:
– 1 x clean & jerk @ 80-95+%
B) Every 2.5 min x 4-6 sets:
– 12/9 cal row
– 6 deadlifts (135/95, 115/75, 95/65, 75/55)
– 5 hang power cleans
– 4 shoulder to overhead
RX+ perform 15/12 cal and use 155/105.
Tuesday 8/14
A) E2M x 8 sets:
– 2 front squats
*Heavier than last week’s 3s. These should be around 88-92%
B) 3 rounds for time:
– 400m run
– 10 double KB/DB front squats (55/35, 44/25, 35/18, 25/13, 18/9)
– 15 toes to bar
Wednesday 8/15
A) 8 min AMRAP @ 80-90%
– 200/150m row or 500/400m AB
– 10 Russian KB swings (53/35)
– 14 walking lunges
R4M
8 min AMRAP @ 80-90%
– 200m run
– 10 alternating DB snatch (55/35)
– 5 burpees
R4M
8 min AMRAP @ 80-90%
– 10 wallballs (20/14)
– 10 sit-ups
– 30 double unders
*Goal is to pace and have a steady state effort for all 3 sets.
B) 3 sets for quality:
– 12 medball hamstring curls
– 12 reverse snow angels (slow and controlled)
Thursday 8/16
A) E3MOM x 3 sets:
– 10 close grip bench press
– 10 bent over BB rows w/ pause
B) 4 sets:
– 750m row @ 90%
– R3M
*Goal is to finish at same exact time each set and keep within 5 sec of your 500m pace from last week.
C) 3 sets:
– 8 weighted or band assisted pull-ups
– 8/side rear foot elevated split squats
Friday 8/17
A) E2.5M x 6 sets:
– 3 deadlifts
– 10 DB incline press
*Deadlifts should be around 78-85ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– contralateral carry down and back (slow and steady)
– 30 sec L-sit hold
– sled drag down and back (heavy but steady)
– 8-10 partner assisted glute ham raises
Saturday 8/19
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 8/20
8am Endurance
10-12 Open gym
8 Week Handstand Course
Greetings, East Dallas.
My name is Cash Reynolds and in 2007-2008 I left my gym in the middle east, where I taught parkour, sprinting, gymnastics, and rock climbing, to compete in the CrossFit Games and become a CrossFit trainer. I’ve since had a ton of adventures training at CrossFit gyms all over the US, and I’ve started and run 4 CrossFit gyms in Arizona.
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I want the opportunity to teach you all how to do handstands & handstand walking.
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So on Saturday August 18th, at 10:00 am, we’re going to start a Handstand Course here at EDCF.
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I expect you all to be at different levels. No worries!
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Yes, if you’ve NEVER done a handstand before, your Level 0 will get more attention and time. You will get your first handstands, and maybe even survive the experience. 😉
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But no matter where your handstand game is, we will improve it.
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Then, I will not get you started, then leave you upside down and hoping to make time to take your skill further.
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I’ll be back the following Saturday, and the Saturday after that… we will do a weekly handstand & handstand walking clinic for eight weeks!
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…By which time many EDCF athletes are going to be walking on their hands and loving it.
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In between classes, I will give you drills to practice on your own and will track your progress at the gym.
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It all starts on Saturday morning, August 18th.
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The cost for the next 8 weeks will be $50 (total). You can sign up for the course by clicking this link.
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Our goal is for everyone to continue for 8 weeks and progress beyond handstands to handstand walking, so the course is structured to get people started from 0 and catch up to those who are already walking. Everyone needs to start on the 18th.
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This is for anyone who wants to do handstands… or freestanding handstand pushups, presses to handstands, handstand pirouettes, or to walk 100 feet competently, and to improve your shoulder strength, health and stability, and have a cool fitness exercise you can take with you everywhere, even using as an intense workout.
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If you have questions or concerns and want to discuss prior to the Handstand Seminar on Saturday Aug 18th, you can email me HERE.
A) E2MOM x 5 sets:
– 2 x (clean & jerk) @ 65-75%
*Complete two full reps each set. Not TnG.
+
E2MOM x 5 sets:
– 1 x clean & jerk @ 80-95+%
B) Every 2.5 min x 4-6 sets:
– 12/9 cal row
– 6 deadlifts (135/95, 115/75, 95/65, 75/55)
– 5 hang power cleans
– 4 shoulder to overhead
RX+ perform 15/12 cal and use 155/105.
A) E3M x 5 sets:
– 5 deadlifts
– 5-15 perfect push-ups
*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– farmers carry down and back (heavy but UB)
– 30-60 sec floor or ring FLR
– reverse sled drag down and back (heavy but steady)
– 5 seated box jumps
A) Every 90 sec x 10 sets:
– 1 squat clean
*Start around 60% and build to a heavy set
B) 5 sets:
– 500m row @ 90%
– R2M
*Goal is to finish at same exact time each set.
C) 3 sets:
– 8/side bent over DB/KB row
– 8/side rear foot elevated split squat
A) 10 min AMRAP @ 80-90%
– 250/200m row or 500/400m AB
– 7 toes to bar
– 14 wallballs
R5M
10 min AMRAP @ 80-90%
– 200m run
– 10 alternating DB snatch (55/35)
– 30 double unders
*Goal is topace and have a steady state effort for both sets.
B) 3 sets for quality:
– 15 banded hamstring curls w/ pause
– 8/side DB powell raises
Programming Overview: Aug. 6-12
Come out and support Coach RJ as she competes in the 2018 USA Powerlifting Southern Regional Championships this Saturday in Fort Worth! She will be lifting from 9-12 Saturday morning at the Radisson Fort Worth North at Fossil Ridge located at 2540 Meacham Blvd. Fort Worth, TX 76106. More details on the meet can be found HERE.
Monday 8/6
A) E90S x 8 sets
– power clean + split jerk
Sets 1-3: 3 @ 65-75% w/ pause
Sets 4-5: 2 @ 80-90%
Sets 6-8: 1 @ 90+%
B) 4 rounds for time:
– 400m run
– 8 power clean + push jerk (135/95, 115/75, 95/65, 75/55)
*Weight should be kept light enough so that at least your first set is UB.
Tuesday 8/7
A) E2.5M x 6 sets:
– 3 front squats
*Heavier than last week’s 4s.
B) EMOM x 4-7 sets:
1: 12/9 cal row
2: 12 KB walking lunges (53/35, 44/25, 35/18, 25/13)
3: 4 burpee box jump overs (24/20”) + 4-8 pull-ups
RX+: 15/12 cal row, CTB pull-ups
Wednesday 8/8
A) 10 min AMRAP @ 80-90%
– 250/200m row or 500/400m AB
– 7 toes to bar
– 14 wallballs
R5M
10 min AMRAP @ 80-90%
– 200m run
– 10 alternating DB snatch (55/35)
– 30 double unders
*Goal is topace and have a steady state effort for both sets.
B) 3 sets for quality:
– 15 banded hamstring curls w/ pause
– 8/side DB powell raises
Thursday 8/9
A) Every 90 sec x 10 sets:
– 1 squat clean
*Start around 60% and build to a heavy set
B) 5 sets:
– 500m row @ 90%
– R2M
*Goal is to finish at same exact time each set.
C) 3 sets:
– 8/side bent over DB/KB row
– 8/side rear foot elevated split squat
Friday 8/10
A) E3M x 5 sets:
– 5 deadlifts
– 5-15 perfect push-ups
*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– farmers carry down and back (heavy but UB)
– 30-60 sec floor or ring FLR
– reverse sled drag down and back (heavy but steady)
– 5 seated box jumps
Saturday 8/11
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 8/12
8am Endurance
10-12 Open gym