A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 5-4-3-2-2 (building per set)
– Weighted supinated pull-ups (no kip) x 5-4-3-2-2
OR pull-up negatives (3 sec down) x 3-5
B) 3 rounds for time of:
– 20/15 cal row
– 15 toes to bar
– 10 shoulder to overhead (135/95, 115/75, 95/55)
Rest until the clock hits 15 minutes then…
3 rounds for time of:
– 200 m run
– 15 KB swings (70/53)
– 10 box jump overs (24/20”)
A) E3MOM x 9 min (3 sets)
– 8 front squats @ 70%
(add 3-5% to last week’s 70% if you legitimately completed all 3 sets)
B) Against a 2-minute running clock, perform the following:
– Row 300/250 meters
– Max reps of thrusters (95/65) in remaining time:
Rest 2 minutes between sets, and complete a total of 4 sets. Score is total number of thrusters.
C) 2 sets for efficiency:
– 10 TGUP sit-ups/side (heavy but controlled)
– 15-20 supine medball hamstring curls
Have you checked out the October 2016 Newsletter? If not you can peep it HERE.
We are thinking about changing the venue for the EDCF Fall Social. Stay tuned!
Monday 10/3
A) Build to 90% of 1RM power clean
+
Every 30 seconds x 8 minutes (16 sets)
– 1 power clean @ 85-90%
*Slightly heavier than last week. Try for all at 90% if able.
B) 3 sets…
6 minute running clock:
– Run 800m
– AMRAP ring muscle ups OR
bar muscle ups OR
burpee + CTB pull-ups in remaining time
*Rest 3 minutes.
Tuesday 10/4
A) E3MOM x 9 min (3 sets)
– 8 front squats @ 70%
(add 3-5% to last week’s 70% if you legitimately completed all 3 sets)
B) Against a 2-minute running clock, perform the following:
– Row 300/250 meters
– Max reps of thrusters (95/65) in remaining time:
Rest 2 minutes between sets, and complete a total of four sets. Score is total number of thrusters.
Wednesday 10/5
A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 5-4-3-2-2 (building per set)
– Weighted supinated pull-ups (no kip) x 5-4-3-2-2
OR pull-up negatives (3 sec down) x 3-5
B) 3 rounds for time of:
– 20/15 cal row
– 15 toes to bar
– 10 shoulder to overhead (135/95, 115/75, 95/55)
Rest until the clock hits 15 minutes then…
3 rounds for time of:
– 200 m run
– 15 KB swings (70/53)
– 10 box jump overs (24/20”)
Thursday 10/6
A) Deadlift
– Build to a heavy TnG 4 reps in 12 min
*A “heavy” set is established right before form starts to break down. Try and build heavier than last week.
B) Every 90 seconds x 15-18 min (5-6 sets of each)
1: 6 deadlifts @ 4-5% heavier than last week.
2: 5 burpees + 30 double unders
C) Accessory work:
– 3 x 10 reps of floor wipers w/ partner
*Use 95-115/55-75 and keep legs straight with toes touching bumper plates.
Friday 10/7
A) E3MOM x 9 min (3 sets)
– 10 push press (build to a heavy UB set)
B) 3 rounds for efficiency
– hand over hand rope pull x 1 lap (heavy but fast)
– heavy sandbag bear hug carry x 200m (90-120/60-90)
– farmers carry x 1 lap (heavy but fast
– single arm trap 3 raises x 8-10 reps @ 2111
– L hold x 15-30 sec accumulated
Saturday 10/8
8am Masters CrossFit
9am CrossFit
10am Barbell – Snatch focus
Sunday 10/9
8am CrossFit Endurance
A) Build to 90% of 1RM power clean
+
Every 30 seconds x 8 minutes (16 sets)
– 1 power clean @ 85-90%
*Slightly heavier than last week. Try for all at 90% if able.
B) 3 sets…
6 minute running clock:
– Run 800m
– AMRAP ring muscle ups OR
bar muscle ups OR
burpee + CTB pull-ups in remaining time
*Rest 3 minutes.
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 – 3 reps @ 85-90%
Set 6 – 10 reps @ 65-70+%
*Try and maintain same weight for sets 4-6. Go slightly heavier than last week on sets 4-7 if able.
B) 3 rounds for efficiency:
– 50ft. overhead barbell “yoke” carry (watch video)
– 10-20 second 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.
A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 2-3 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:
– 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
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
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. |