Sabrina is a part of our tight knit 6:30pm class. She has given her all every time she steps in the gym since day one of her Prep Course. One thing that stands out Sabrina is that she has a want to get better by learning new skills. Her strength has gone up a tone and she is kicking ass during WODs. Keep it up Sabrina!

A little bit of what Sabrina had to say about her time at EDCF:

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 in September 2015. My husband and I just moved to Texas that summer and I wanted to find a way to workout together. I saw the gym coming home one day and thought it was conveniently located from our house. I spent the summer jogging around White Rock Lake and THOUGHT I was “in shape” before the intro class. Twenty wall balls and twenty kettlebell swings later I was dying. I distinctly remember telling myself not to over do it, and my husband (Jon G.) threatening he was going to throw up immediately after our first workout!

What class time do you attend the most, are there any regular members you work out with at that time?

I usually attend the 6:30 pm class. 6:30 crew represent! You know who you are!

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?

Outside of the gym I’m a pediatric dental resident at Baylor College of Dentistry and Children’s Medical Center. My husband, Jon G., is also a member of the gym and we have a 4 year old Border Collie pup. I love checking out breweries around DFW and thrifting/antiquing around the area.

What do you like about CrossFit or EDCF that keeps you coming back?

I like the sense of camaraderie I get from the gym. Everyone encourages everyone else and the only person you end up competing against is yourself.

What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?

My favorite type of workout is any type of squat. My short term goal was to front squat my bodyweight (which I’ve done!) and my long term goals are to get double unders, toes to bar and handstands down!

I am out of town this week but still available via email should anyone need anything!

3 weeks down and 2 to go! Let’s keep keep rolling into week 4 of the CrossFit Open.

This Week’s Schedule

• Wednesday 7:00pm: Mobility
• Friday 6:30pm: Friday Night Lights – Round 4
• Saturday 10:ooam: Open workout 16.4 make-up

——————–

Monday 3/14

A) Every 90 sec x 15 minutes (10 sets):

– hang squat clean (mid-thigh) + low hang squat clean (below the knee)

*Below the knee should be 2″ below the knee with plates off the ground.

*Build to something heavy.

 

B) EMOM x 15-18 min (5-6 sets)

1: 12/9 cal row (45 sec max)

2: 6 TnG power cleans (moderately tough weight – can build)

3: 5-10 Handstand push-ups

 

*Scale HSPUs with either a box or band or L-seated DB press. Keep a tight midline with hips stacked over your shoulders (or under for DB presses) and work full range of motion (top of head on floor to full extension of elbows).

 

Tuesday 3/15

CrossFit

A) Every 2 minutes, for 16 minutes (8 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 90%

*Set 7 – 4 reps @ 85%

*Set 8 – 6 reps @ 80%

 

B) 8 min AMRAP @ Open pace:

– 2 thruster (115/75, 95/65, 75/45)

– 2 chest to bar pull-ups

– 4 thrusters

– 4 chest to bar pull-ups

– 6 thrusters

– 6 chest to bar pull-ups

… keep stacking on 2 more reps each round.

 

C) 3 sets:

– bent over DB row x 10-15 reps/side (heavy)

– R60S between sets

 

Masters

A) EMOM x 12 min (4 sets)

1: 10 goblet squats AHAP

2: 15 Russian swings AHAP

3: 30 flutter kicks (tight and controlled, hands at sides)

 

B) EMOM x 15-18 min (5-6 sets)

1: 10/7 cal row (max 45 sec)

2: 6 NPU burpee + bag to shoulder (3/side)

3: 10-14 prisoner lunges

 

Wednesday 3/16

A) EMOM x 15 min

1: 3-4 Close grip bench press @ 2111 (heavier than 2/18)

2: 10-12 Bent over DB rear delt flys @ 20X0

3: 6-8 Tough Romanian deadlifts @2111

 

B) Every 5 min x 20 minute (4 sets)…

3 min AMRAP:

– 400 m run

– Max power snatch in remaining time @ (135/95, 115/75, 95/65, 75/45)

R2M

 

*Focus on resetting for each power snatch if unable to go TnG. Be nice to the 10 & 15lb plates by not dropping them from above the waist!

 

Thursday 3/17

CrossFit

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

– Row 1000/800m

– Run 400m

– 15 Box jump overs (24/20”)

– 30 Russian twists (20/14)

 

*Use this as a “flush” to prime your body for tomorrow’s 16.4 workout.

 

Masters

A) EMOM x 12 min (4 sets)

1: 8-10 DB bench press

2: 8-10 bent over BB row

3: 8-10 supine hamstring curls w/ medball

 

*Heels are just off the opposite side of the medball.

 

B) 3 rounds not for time:

– Heavy sled drag down and back (heavy but consistent)

– Heavy farmer’s carry down and back

– 12 dual DB bicep curls (12 per arm)

– 20 hollow rocks

 

Friday 3/18

A) Open workout 16.4 Prep

 

B) Open workout 16.4

 

**Join us for Friday Night Lights – Round 4 and watch our competing athletes take on this workout starting at 6:30pm!**

 

Saturday 3/19

8am Masters

A) EMOM x 10 min

E: 8-10 DB thrusters

O: 20 Russian twist

 

B) EMOM x 10 min

E: 10-15 RKB swings

O: 30 sec jump rope singles or jumping jacks

 

C) EMOM x 10 min

E: 6 burpees

O: 200/150 m row

 

9am CrossFit

With a partner complete 5 rounds each:

– 500/400m row

– 20 thrusters (45/35)

– 10 pull-ups

 

*One person rest while the other works.

 

10am 16.4 Make-Up

Sign up for a spot via the Eventbrite link sent out on Friday so we know you’re coming!

 

11am Intro To CrossFit

Tell a friend to join in and see what we are all about!