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
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:
– 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
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)
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.
A) Build to a heavy but technically sound in 10 minutes:
– 1 power snatch + 1 hang (squat) snatch
+
EMOM x 6 min
– 4 TnG power snatches (75-155/35-105)
*pick a weight that you can manage for all 6 sets while staying TnG. Go a little heavier than last week if you completed all your sets of 5. Goal is to maintain efficiency while not losing form.
B) E3MOM x 12-15 min (4-5 sets) @ 90% pace:
– 200m run
– 15 Russian KB swings (70/53)
– 1-3 muscle ups OR 8-10 CTB pull-ups
C) 3 sets for efficiency:
A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 3-4 reps @ 20X1 (heavier than last week)
– 8-10 supinated ring rows @ 30X1
B) Every 6 minutes for 24 min (4 sets)
– 500/425m row @ 90%
– AMRAP strict HSPUs until 4 minute mark.
– R2M
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