8 Week Handstand Course

Posted August 13, 2018 by Ryan Savard in Blog

All progress takes place outside the comfort zone

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.

I want the opportunity to teach you all how to do handstands & handstand walking.

So on Saturday August 18th, at 10:00 am, we’re going to start a Handstand Course here at EDCF.

I expect you all to be at different levels. No worries!

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. 😉

But no matter where your handstand game is, we will improve it.

Then, I will not get you started, then leave you upside down and hoping to make time to take your skill further.

I’ll be back the following Saturday, and the Saturday after that… we will do a weekly handstand & handstand walking clinic for eight weeks!

…By which time many EDCF athletes are going to be walking on their hands and loving it.

In between classes, I will give you drills to practice on your own and will track your progress at the gym.

It all starts on Saturday morning, August 18th.

The cost for the next 8 weeks will be $50 (total). You can sign up for the course by clicking this link.

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.

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.

If you have questions or concerns and want to discuss prior to the Handstand Seminar on Saturday Aug 18th, you can email me HERE.

Posted August 13, 2018 by Ryan Savard in WOD

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.

Posted August 10, 2018 by Ryan Savard in WOD

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

Posted August 9, 2018 by Ryan Savard in WOD

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

Posted August 8, 2018 by Ryan Savard in WOD

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

Posted August 7, 2018 by Ryan Savard in Blog

Screenshot 2018-08-07 at 2.14.59 PM

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

Posted August 6, 2018 by Ryan Savard in WOD

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.

Posted August 3, 2018 by Ryan Savard in WOD

A) E3M x 5 sets:

– 6 deadlifts

– 5-15 strict handstand push-ups

*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.

B) 3 sets for quality:

– 45-60 sec earthquake bar hold

– 8/side weighted box step-ups

– 10 tough ring dips (banded or weighted)

– 10 supinated DB curls

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