A) Front squat
– Quickly build to 80% in 5 reps
Then, E2MOM x 10 min:
min 0: 1 x 85%
min 2: 1 x 85-90%
min 4: 90%
min 6: 90+%
min 8: 90+%
*Go for a PR if feeling it!
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5 rounds for time:
– 5 front squats (155/105,135/95, 95/65)
– 5 burpee pull-ups
Author: Ryan Savard
A) Every 3 minutes, for 18 minutes (6 sets):
Bench Press
Set 1 – 3 reps @ 80%
Set 2 – 2-3 reps @ 85%
Set 3, 4, 5, & 6 – 2-3 rep @ 90%
*After every set perform 6-8 bent over DB rows AHAP.
B1) 10 TGUP alternating – heavy but consistent pace; R60S
B2) Supine hand-over-hand sled pulls AHAP; R60S
– down and back
B3) 10 tire flips AFAP; R60S x 3 sets
A) 3 sets:
– 3 overhead squats @ 31X1; R2M
B) E2MOM x 20 min
– 3 position snatch (start at 55-65% and build if able)
*Position 1 → 2 → 3
C) EMOM x 10 min
E: 8-10 BB front rack reverse lunges (135/95, 115/75, 95/55)
O: 5 burpee over the box jump (24/20”)
A) Deadlift
5 reps @ 75-80%
3 reps @ 80-85%
1 rep @ 85-90%
5 reps @ 80-85%
3 reps @ 85-90%
1 rep @ 90+%
– R3M btwn sets, complete 3-5 weighted ring dips or 8-12 banded ring dips during rest.
+
For time:
50 double unders (x3 for singles – 150)
6 burpees
8 pull-ups
40 double unders (120)
6 burpees
8 pull-ups
30 double unders (90)
6 burpees
8 pull-ups
20 double unders (60)
6 burpees
8 pull-ups
10 double unders (30)
6 burpees
8 pull-ups
*12 min cap
September Athlete Of The Month: Jason McNatt
Jason is one of our veterans here at EDCF. He never complains and always works hard. He is highly coachable and has picked up many new skills along the way. He always has a calm demeanor even in the most intense WODs. All in all, he is a great example for our other athletes. Thanks for being a great member Jason!
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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 East Dallas roughly 3+ years ago after getting tired of my inconsistent pattern at a standard gym with limited results. I finally gave in to my girlfiend’s (Letecia) relentless urging and decided to try out Crossfit. I chose EDCF after hearing that some guys from Woodrow had started a gym close to me in the neighborhood. The first workout was quite a shock as my body was not prepared for the combo of strength and conditioning that CrossFit demands.
What class time do you attend the most, are there any regular members you work out with at that time?
I workout with the evening crew typically at 6:30 or 7:30. Some of the regulars include B Perkins, Kristen, Ryan, Tina, Ruben, Angela, Shannon, Amber, Robin, Pablo, Jon, and Trev, (Sometimes Luke).
Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/husband/bf/partner? What is your favorite hobby outside the gym?
I’m a salesman for a pump distributor which keeps me plenty busy, but manage to make time for fun as well. I enjoy outside activities, particularly disc golf and Sunday Funday. I have an amazing girlfriend who helps me keep my head on my shoulders. We have three boys – Buddy, JD, and Tater. They have 12 legs between the three of them.
What do you like about CrossFit or EDCF that keeps you coming back?
I love the coaches and people at EDCF. Events and atmosphere are great. Programming and knowledge is fantastic. I never feel better than I do after a Crossfit workout. It’s a great stress reliever as well. I like that the workouts are programmed and you have no choice but to just do it.
What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?
I like handstand push ups, jerks, cleans, and even thrusters. I’ve got to get heavier on my squats. I’d like to increase at least 25lbs by the end of the year and continue to gain. Need to get better at double unders and get muscle ups down.
4th Birthday Bash!
Can you believe it?! EDCF is turning 4 years old this month! What does that mean? Well we are planning a day full of fun at the gym next Saturday, 9/26! Mark your calendars!
300 Challenge
We are going to start the morning off with the 300 Challenge. This is an annual workout consisting of 300 reps in a 20 minute time span. There will be scaling options for beginners, intermediates, and advanced level athletes so everyone can participate! The prescribed version of the workout is as follows:
For time:
25 Pull-Ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers
50 KB Clean and Press 35/25#
25 Pull-Ups
* 20 minute cut-off
Make sure to reserve your 300 spot by CLICKING HERE.
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The Party
After the last heat of 300 athletes finishes up, we plan on getting things kicked off! There will be tacos, local beer, games, and even a water slide! Yeah that’s right, we said WATER SLIDE! Everyone is invited to attend so bring your friends, cousins, parents, kids… everyone! You don’t have to do the workout to attend and you can show up whenever you like but we’ll plan on shutting things down around 3pm. In order to get a head count on those wanting to party, please RSVP by CLICKING HERE.
Oh! There will also he a limited run of 4th Anniversary t-shirts/tanks available in a first come first serve fashion on that Saturday. We’ve only ordered 100 so make sure you are there to get yours!
A) Split jerk skill work
B) Every 90 seconds x 15 Min (10 sets)
1 power clean + 1 jerk
*Start at 65% and build to a technical max weight for the day
+
Three rounds for time @85-90%:
– 400 Meter Run
– 15 Box Jumps (24″/20″)
– 10 Shoulder to Overhead 135/95
Programming Overview: Sept 14-19
Remember our 4th Anniversary Party on Saturday, 9/26 (next Saturday). We will have tacos, beer, tailgate games, and maybe even a water slide!!!! Bring your friends, wives, boyfriends, kids… whoever. Everyone is invited!
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Monday 9/14
A) Back Squat
5 reps @ 75%
3 reps @ 80%
1 rep @ 85%
5 reps @ 80%
3 reps @ 85%
1 rep @ 90%
5 reps @ 85%
3 reps @ 90%
1 rep @ 95%
R2-4M btwn sets
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With a partner:
Row 500m all out x 2
– Rest while your partner goes, start second set right with they finish. Compare times.
Tuesday 9/15
A) Split jerk skill work
B) Every 90 seconds x 15 Min (10 sets)
1 power clean + 1 jerk
*Start at 65% and build to a technical max weight for the day
+
Three rounds for time @85-90%:
– 400 Meter Run
– 15 Box Jumps (24″/20″)
– 10 Shoulder to Overhead 135/95
Wednesday 9/16
A) Deadlift
5 reps @ 75-80%
3 reps @ 80-85%
1 rep @ 85-90%
5 reps @ 80-85%
3 reps @ 85-90%
1 rep @ 90+%
– R3M btwn sets, complete 3-5 weighted ring dips or 8-12 banded ring dips during rest.
+
For time:
50 double unders (x3 for singles – 150)
6 burpees
8 pull-ups
40 double unders (120)
6 burpees
8 pull-ups
30 double unders (90)
6 burpees
8 pull-ups
20 double unders (60)
6 burpees
8 pull-ups
10 double unders (30)
6 burpees
8 pull-ups
*12 min cap
Thursday 9/17
A) 3 sets:
– 3 overhead squats @ 31X1; R2M
B) E2MOM x 20 min
– 3 position snatch (start at 55-65% and build if able)
*Position 1 → 2 → 3
C) EMOM x 10 min
E: 8-10 BB front rack reverse lunges (135/95, 115/75, 95/55)
O: 5 burpee over the box jump (24/20”)
Friday 9/18
A) Every 3 minutes, for 18 minutes (6 sets):
Bench Press
Set 1 – 3 reps @ 80%
Set 2 – 2-3 reps @ 85%
Set 3, 4, 5, & 6 – 2-3 rep @ 90%
*After every set perform 6-8 bent over DB rows AHAP.
B1) 10 TGUP alternating – heavy but consistent pace; R60S
B2) Supine hand-over-hand sled pulls AHAP; R60S
– down and back
B3) 10 tire flips AFAP; R60S x 3 sets
Saturday 9/19
Masters CF
CrossFit
Level 2
Intro to CrossFit
Extra Credit
Barbell
E2MOM x 16 min (8 sets)
– 3 position Snatch @ 70-75%
(high hang, above knee, and floor)
*shouldn’t be TnG, hold each position for 3 seconds before initiating movement
Skill
Pistol progression practice
then…
EMOM x 12 min
E: 6-8 pistols
O: 8-10 T2B
Conditioning
Airdyne (use one that works)
30 sec @ 90%
30 sec easy spin x 15-20 minutes