8am CrossFit Endurance
Author: Ryan Savard
A) E2MOM x 10 min (5 sets)
– 5 x back squat @ 32X1
*Last time doing this. Go 5-10 lbs heavier than 10/28 if able.
B) 3 sets for efficiency:
– 30-45 sec overhead earthquake bar hold
– 1 lap suitcase carry w/ 3 suitcase deadlifts/ tape line
– 6-8 L-sit supinated pull-ups
– 15-20 bent over reverse flys (2.5-5lbs/hand)
– 12-15 standing pallof presses/ side (green band)
A) 4 sets:
– 6 good mornings @ 3011
– R30S
– 8-10 BB bent over rows/ side @ 2011
– R30S
– 8 TGUP sit-ups/side (heavy)
– R90S
B) EMOM x 12-20 min (6-10 sets):
E: Row 12/9 cal
O: 2-3 wall walk from push-up
*Row 15/12 cal if able
*Wall walks should be to a nose and toes position
A) E2MOM x 12 min (6 sets):
– 3 position snatch
(high hang, hang, 2” below knee)
*Pause 1 sec in each position before initiating snatch.
*Keep weight light to moderately heavy and work on positioning.
B) 3 rounds for time:
– 10 thrusters (95/65)
– 10 toes to bar
R3M exactly then,
3 rounds for time:
– 10 overhead squats (same weight if able)
– 10 burpees over barbell
*Take end time then subtract 3 minutes to get total working time.
A) 8 minutes to build to a heavy:
– power clean + push jerk + split jerk
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.
*Goal is to get to what you hit last week.
B) EMOM x 5-6 minutes (5-6 sets)
– 5 TnG ground to overhead
*Use weight from last week. All sets should be UB.
C) Against a 10 minute running clock:
– 1000/800m row
In the remaining time:
- 30 double unders
- 20 Russian KB swings (53/35)
- 10 shoulder to overhead (135/95)
*All movements should be scaled to where they are UB.
November Athlete Of The Month : Listette Stewart
We looked back at all of our past Athlete Of The Month posts and we couldn’t believe that Lisette hadn’t been nominated yet. She is one of the keystones of our community and has been for the past three years. She gives us 110% day in and day out and is consistent week after week and year after year. If you’re new to the gym and she’s in your class, chances are she will be the first to welcome you with open arms. Always the endurance athlete, she has been really working on building strength and rounding out her athletic tool bag. We are thankful for the support she’s shown EDCF and we are definitely excited to see where the future lies for Lisette.
Check out what Lisette had to say about her experience at 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 joined EDCF three years ago when Trevor (my husband and I’s best friend since high school) became a new coach at the gym! He encouraged us to join, and having ran several half marathons together, we said “Why not?!”. Olympic lifting was definitely not on my radar, so I was a bit intimidated. However, with a solid Elements crew and experienced members willing to help the newbies, I made a smooth transition into the regular classes.
2. What class time do you attend the most, are there any regular members you work out with at that time?
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Being self employed and on call, I attend class whenever I have the chance! I mostly go to the 4:30 or 5:30pm, but I’ve been known to pop into a 6:30am or a noon class, and I go almost every Saturday to meet my best girl/WODSquad Sarah Jaber!!! Having different strengths and weaknesses, she pushes me and helps me to hold myself accountable. We are also known for rowing in sync, snatching in sync, thrusting in sync, wallballing in sync, etc. I think you get the idea! On the other hand, there isn’t a member that I don’t love and admire, and I am grateful to be on this journey with everyone at the gym.
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3. Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/spouse/partner? What is your favorite hobby outside the gym?
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We’ll, where shall I start. I was born and raised in East Dallas. Shout out to my favorite teacher in the world, my 4th grade teacher Mrs. Marcia Savard! I’ve run a neighborhood restaurant, The Goldrush Cafe for nearly 20 years. I am a Licensed Massage Therapist for going on 11 years. I’m also a Managing Wellness Advocate for doTERRA certified therapeutic grade essential oils/nutritional supplements. Most recently, I’ve become an ordained minister and officiated my first ceremony this September! (I am now available for weddings, divorces, funerals, bar mitzvahs;)
My husband, Kyle and I have been together for 19 years this month, and have been married for 6 months. We have twin bullterriers named Cosmo and Lucy, who will be 14 years old on Christmas, and a three-year-old rescue named Sooki. We are foodies, so our hobbies outside of the gym are eating yummy food, spending time with friends and family, off-roading, skiing, boating, and hanging out at home with our fur babies!
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4. What do you like about CrossFit or EDCF that keeps you coming back?
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Personally, what I love about CrossFit is the fact that not only does it strengthen you physically, it’s strengthens you mentally. You compete against the you of two weeks ago or the you of two years ago! It changes your mentality from a “can’t do” to a “can-do and DID do” attitude, which then carries over into your daily life. My favorite Box Rule is our rule #1: leave your ego at the door.
What I absolutely love about EDCF is the COMMUNITY! Everyone is willing to lend a hand, and give advice on lifts and technique. In my three years as a member, I have seen some amazing people come together for some awesome causes that have warmed my heart.
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5. What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?
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My favorite lifts are deadlifts, clean and jerk, and back squats. I also enjoy anything cardio, burpees, pull-ups, and toes to bar. My short term goals are to get a muscle up, and to work on stringing together my pull-ups, toes to bar, and double-unders. My long-term goals are to get heavier on all of my lifts, especially the snatch, to walk on my hands, and to just continue to challenge myself outside of my comfort zone, with the help of our awesome coaches and members, of course!
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Programming Overview: Nov. 7-13
With the amount of squatting we do every little tip counts, especially as you get heavy. Check out the Barbell Shrugged crew’s series called Fix Your Squat:
Part 1 – Ankle Mobility
Part 2 – Hip Mobility
Part 3 – The Butt Wink
Part 4 – Core Stability and Using A Belt
Monday 11/7
A) EMOM x 5 min (5 sets):
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
R60S, then…
E2MOM x 6 min (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Not necessarily a testing day but if you feel if then go for it on set 8.
B) EMOM x 12-21 min (4-7 sets):
1: 8-1010 deadlifts (225/155)
2: 6-8 burpees over the barbell
3: 8-10 pull-ups
*DLs should be UB and sharp.
*Go as long as you can.
Tuesday 11/8
A) 8 minutes to build to a heavy:
– power clean + push jerk + split jerk
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.
*Goal is to get to what you hit last week.
B) EMOM x 5-6 minutes (5-6 sets)
– 5 TnG ground to overhead
*Use weight from last week. All sets should be UB.
C) Against a 10 minute running clock:
– 1000/800m row
In the remaining time:
- 30 double unders
- 20 Russian KB swings (53/35)
- 10 shoulder to overhead (135/95)
*All movements should be scaled to where they are UB.
Wednesday 11/9
A) E2MOM x 12 min (6 sets):
– 3 position snatch
(high hang, hang, 2” below knee)
*Pause 1 sec in each position before initiating snatch.
*Keep weight light to moderately heavy and work on positioning.
B) 3 rounds for time:
– 10 thrusters (95/65)
– 10 toes to bar
R3M exactly then,
3 rounds for time:
– 10 overhead squats (same weight if able)
– 10 burpees over barbell
*Take end time then subtract 3 minutes to get total working time.
Thursday 11/10
A) 4 sets:
– 6 good mornings @ 3011
– R30S
– 8-10 BB bent over rows/ side @ 2011
– R30S
– 8 TGUP sit-ups/side (heavy)
– R90S
B) EMOM x 12-20 min (6-10 sets):
E: Row 12/9 cal
O: 2-3 wall walk from push-up
*Row 15/12 cal if able
*Wall walks should be to a nose and toes position
Friday 11/11
A) E2MOM x 10 min (5 sets)
– 5x back squat @ 32X1
*Last time doing this. Go 5-10 lbs heavier than 10/28 if able.
B) 3 sets for efficiency:
– 30-45 sec overhead earthquake bar hold
– 1 lap suitcase carry w/ 3 suitcase deadlifts/ tape line
– 6-8 L-sit supinated pull-ups
– 15-20 bent over reverse flys (2.5-5lbs/hand)
– 12-15 standing pallof presses/ side (green band)
Saturday 11/12
8am Masters
9am CrossFit
10am Barbell – Clean & Jerk
Sunday 11/13
8am Endurance
A) EMOM x 5 min (5 sets):
– front squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
R60S, then…
E2MOM x 6 min (3 sets):
– front squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Not necessarily a testing day but if you feel if then go for it on set 8.
B) EMOM x 12-21 min (4-7 sets):
1: 8-10 deadlifts (225/155)
2: 6-8 burpees over the barbell
3: 8-10 pull-ups
*DLs should be UB and sharp.
*Go as long as you can.
Check out the rest of this week’s programming HERE.