Is CrossFit a sustainable method of reaching your fitness goals? Maybe you should ask coach Drew. Today marks her 7th year anniversary of starting CrossFit and she will be able to tell you first hand that it’s not all smiles and cupcakes. You will hit bumps along the road, you will discover who you are at your physical and mental limit, but you will keep getting better. Here is what she has to say about her journey.

“Seven years ago today I walked into my very first CrossFit class at old school BTB and started my day with a hero workout, “Ryan,” consisting of 5 rounds of 7 muscle ups and 21 burpees. Naturally those muscle ups consisted of green band assisted pull ups and ring dips, but I did all the damn burpees. Over the next few days, I got all the weight taken off my back squat bar, unsuccessfully tried to clean 100 pounds like 20 times in one day, and would only complete box jumps on the soft tire because I was scared.

Upcoming Events:

– Thursday Mobility with RJ from 6:30-7ish. Come work out areas affected by this weeks programming as well as any ongoing problem spots. Class is every Thursday evening.

Near Future…

– Thursday 10/15. No Shower Happy Hour at On Rotation from 6:30-8:30pm.

– Saturday 10/24. Top Golf. Come get some swings in with the EDCF crew. Time TBD.

Things to Note: 

– Please sign up for classes! It takes literally 60 seconds to sign up for your classes for the rest of the week! Go HERE.

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Monday 10/5

A) E2MOM x 10 min (5 sets)

– Back Squat x 5 @ 75%

B) EMOM x  min

Min 3: 8 thrusters (115/75, 95/65, 75/55)

Min 2: 12/9 cal row

Min 3: 6-10 burpees

 

Tuesday 10/6

A) EMOM x 10 min

Min 1: Push press TnG x 2 (tough but build each set)

Min 2: Weighted/Negative pull-up x 2 (tough but build each set)

*Compare to 9/22

B) E3MOM x 9 min

– Push press TnG x 10 reps (start moderate and build heavy)

C) 3 sets for max reps of:

60 Seconds of strict HSPU/minimal kip HSPU/seated L DB press

60 Seconds of supinated strict pull-ups

immediately followed by…

3 sets for max reps of:

60 Seconds of ring dips

60 Seconds of bent over BB row (65/45)

 

Wednesday 10/7

A) Every 90 sec x 15 min

1 clean (squat) from 2” below knee + 1 clean (squat)

*reset after first clean, not TnG

+

For time:

– 800m run

– 20 power cleans (135/95)

– 20 front squats

– 400m run

– 20 front squats

– 20 power cleans

– 800m run

 

Thursday 10/8

AMRAP x 8 min @ 85-90%

– 12 wallballs 20/14

– 8 pull-ups

– 50 double unders

R4M

AMRAP x 8 min @ 85-90%

– 12 Russian KB swings 70/53

– 8 Goblet hold reverse lunges

– 200 m run

R4M

AMRAP x 8 min @ 85-90%

– 12 Push press (115/75, 95/65, 75/55)

– 8 T2B

– 500/400 m row

R5M

AMRAP x 8 min @ 85-90%

– 12 Alt. DB snatch (50-75/20-45)

– 8 Box jumps – SD (24/20”)

– 200 m run

 

Friday 10/9

A) EMOM x 15 min

1: Bench press x 3 @ 80%

2: BB good mornings x 6-8 @ 2011 (moderate, off ground)

3: Rest

B1) sled drag down and back AHAP

B2) 8 atlas stone to shoulder (switch sides each rep)

B3) farmers carry down and back AHAP

B4) 20 hollow rocks