A) Deadlift
– Build to a heavy TnG 5 reps in 12 min
*A “heavy” set is established right before form starts to break down.
B) Every 2 min x 18-24 min (5-6 sets of each)
1: 8 deadlifts @ 70-75% of A
2: 30-50 double unders + 10 toes to bar
Author: Ryan Savard
October Athlete Of The Month: Sarah Hargrave
Sarah, who you will find at the gym most days of the week, is a model of consistent training. She loves lifting heavy, plain and simple. As a testament to this, she has been increasing her strength numbers steadily since day one. You can usually find her in the corner squat rack next to the boxes. Keep at it Sarah!
Check out what Sarah had to say about her experience with EDCF:
| 1. When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?
I just had my two year anniversary earlier this month! I had close friends that were into Crossfit and I was very concerned about having to wear terrible socks and my hands bleeding, but I’ve since done both of those things multiple times so I was quick to get over that hump! On my first day, I remember seeing girls lifting huge weights above their head and thinking there is no way in hell l’m going to be able to do this, but once I realized bumper plates come in ten pounds increments, it wasn’t so bad. I was really excited and addicted right away, both to the workouts and to the community. We even convinced my mom to sign up right away and Miss Carol works out with the Masters in the evenings. . I couldn’t ask for a better group than my 6:30 pm peeps! We have a really strong class and are pretty much all on the same level. There is not a single person that doesn’t give their all every single class and I absolutely love that. My husband, Erik, is always with me and I have a blast with Mikey P., Trevor, John Vegas, Sabrina, Angela, Tina and Ryan, Amber, Shannon, Jon, Dave, Faye and Baby Faye! RJ is an awesome mentor and coach for me personally and I’ve come so far since she joined EDCF so thank you Coach RJ! . Erik and I have three little four legged girls, Abby, Famous, and Sophie. I’m an interior designer and Erik and I also run a branch of PrimeLending which is a mortgage company. Outside of the gym, we basically work our asses off non-stop but that’s also our hobby, so it doesn’t feel like work 24-7. We love to remodel homes, so we are generally busy with that, cooking and drinking a lot of wine. . This might sound weird but CrossFit is kind of my relaxation time of the day where I can check out and not think about anything other than the WOD. We are non-stop on the go seven days a week so I really look forward to the hour at the end of the day where I can be hyper focused and destress. Crossfit is a big part of our life and I’m very grateful for that. Our community is awesome, of course, that’s a given. Everyone really cares about one another and is willing to help, no matter what circumstances are. I know if I needed anything at all, outside of the gym, I could call anyone in my class and they would drop what they were doing. That’s pretty phenomenal. . There isn’t much I don’t like, other than T2B. I’m like a giraffe trying to swing from a tree, except I’m not tall or skinny. Just awkward. I like movements more and more as I see progression and development in myself. I LOVE box jumps and burpees or any combo of the two. My favorite lifts are power cleans and deadlifts. My short term goals are to get better at pacing myself, to continue to improve on snatches and double unders, and string together more reps on bar work. Long term goals are to do a muscle up because it looks like so much fun, and to just continue on the path I’ve been on for the past two years. My struggles have been the side effects of crossfit – I’ve gained 25 pounds since I started, none of my clothes fit, and it’s been hard to dial in my diet because I eat like a 900 pound man. Dealing with pain and injuries and facing the fact that I can’t bounce back like I did when I was 22 was hard to handle at first. It’s taken a long time to be ok with all those things and to accept them as part of the process, but I know I have the support of my gym and my family and that’s what’s made the past two years great. |
New Squat Cycle!
A) E3MOM x 9 min (3 sets)
– 8 front squats @ 70%
B) E3MOM x 12-15 minutes (4-5 sets)
– 15/12 cal row
– 10 double DB/KB thrusters (55/35, 45/25, 35/15)
C) 3 rounds for efficiency:
– 10 heavy TGUP sit-ups (5R/5L)
– 6-8 supinated bent over BB row
Programming Overview: Sept. 26 – Oct. 2
This is Coach Justin’s last week at EDCF. We would like to thank him from the bottom of our hearts for being a great coach and leader over the past 3 years. Stop into his 6:30 or 7:30pm class this Thursday and tell him bye!
We are hosting another Birthfit Dallas Postpartum Series starting next Monday, October 3rd. If you are a new mom or know someone that is send them this way! This series is perfect for both avid CrossFitters and those looking to start their fitness journey post pregnancy.
An all new Prep Course is starting up next Monday. If you know someone who is interested in getting into CrossFit then this is their first step! You will also get 50% off your next month’s dues if they decide to join.
Monday 9/26
A) Build to 85% of 1RM power clean
+
Every 30 seconds x 6 minutes (12 sets)
– 1 power clean @ 85-90%
B) 20 minute AMRAP (80% intensity, constant pace)
– 400m run
– 6 muscle ups OR 12 burpee pull-ups
– 12 power clean + jerk (155/105, 135/95, 115/75, 95/65)
Tuesday 9/27
New Squat Cycle!
A) E3MOM x 9 min (3 sets)
– 8 front squats @ 70%
B) EMOM x 12-15 minutes (4-5 sets)
– 15/12 cal row
– 10 double DB/KB thrusters (55/35, 45/25, 35/15)
C) 3 rounds for efficiency:
– 10 heavy TGUP sit-ups (5R/5L)
– 6-8 supinated bent over BB row
Wednesday 9/28
A) Deadlift
– Build to a heavy TnG 5 reps in 12 min
*A “heavy” set is established right before form starts to break down.
B) Every 2 min x 18-24 min (5-6 sets of each)
1: 8 deadlifts @ 70-75% of A
2: 30-50 double unders + 10 toes to bar
Thursday 9/29
A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 3-4 reps @ 20X1 (heavier than last week)
– 3-5 x weighted supinated pull-ups (no kip) OR pull-up negatives (3 sec down)
B) Every 6 minutes for 24 min (4 sets)
– Run 400m
– AMRAP until clock reaches 4 minutes:
- 10 push ups (chest to ground)
- 10 box jump overs (24/20”)
– R2M
*Start back where you leave off on the AMRAP. Score is number of rounds completed at the end.
C) 1 rounds for mobility:
– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)
– 60 sec door frame stretch
– 60 sec/side pec smash with lacrosse ball
Friday 9/30
A) Every 2.5 minutes:
– strict overhead press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 10 reps @ 70+%
*Try and maintain same weight for sets 4&5. Go slightly heavier than last week on sets 4-6 if able.
B) 3-4 rounds for efficiency:
– 50ft. overhead barbell “yoke” carry (watch video)
– 10-20 seconds hanging L-hold
– 20 alternating front rack box step ups (knee height – build in weight if able)
*Goal weight on carry is between 1RM snatch and 1RM clean & jerk weight.
Saturday 10/1
8am Masters
9am CrossFit
10am Barbell – Clean & Jerk focus
Sunday 10/2
8am Endurance
Birthfit Postpartum Series @ EDCF
We are hosting another one! Are you a new mom or know someone who is? This class is perfect for every level, from previous CrossFitters to those who are just starting their fitness journey!
Dates: Monday + Wednesday (8 one-hour sessions)
October 3, 5, 10, 12 (skip Oct 17, 19) Resume October 24, 26, 31, Nov 1
Time: 9:30-10:45am
Location: East Dallas CrossFit
7230 Gaston Ave, Dallas, TX 75214
Price: $149
Contact [email protected] with additional questions.
A) Build to 85% of 1RM power clean
+
Every 30 seconds x 6 minutes (12 sets)
– 1 power clean @ 85-90%
B) 20 minute AMRAP (80% intensity, constant pace)
– 400m run
– 6 muscle ups OR 12 burpee pull-ups
– 12 power clean + jerk (155/105, 135/95, 115/75, 95/65)
A) Every 2.5 minutes:
– strict overhead press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 10 reps @ 65-70%
*Try and maintain same weight for sets 4&5.
B) 15-12-9 reps for time:
– burpees over the barbell
– front squat (115/75, 95/65, 75/45)
– push press
C) 3 sets for efficiency:
– 6-8 supinated bent over BB row
– 8-10 BB abdominal roll-outs (keep hips extended)
Thanks For The Memories Coach Justin!
After moving to Wylie, TX earlier in the year, we knew Coach Justin would be leaving us at some point. His passion for coaching kept him making the trek south every Thursday night to lead both our regular and masters classes. Justin is one of the most reliable, genuine, and selfless people that I know of. I would like to thank him for all the hard work he has put in at the gym both as an athlete and a coach and I am honored to call him a friend. Justin – You can always call EDCF your home gym and you’re always welcome whenever you would like to stop in!
Justin’s last day at EDCF will be next Thursday, September 29th. He will be coaching the 6:30 and 7:30pm classes as always.
