A) Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
B) Every 90 sec x 15 min
– snatch w/ 2 second pause at knee cap x 2 reps
*build but keep technique on point
+
Advanced
For time, w/ 10 min cap:
– 10 thrusters 135/95, 115/75
– 10 burpee over the bar
– 10 squat clean thrusters
– 10 burpee over the bar
– 10 clean and jerk
– 10 burpee over the bar
Intermediate
3 rounds for time, w/ 10 min cap:
– 10 thrusters 95/65
– 10 burpee over the bar
A) EMOM x 15 min
1: Bench press x 3 @ 80%+ (heavier than last week 10/9)
2: Bent over DB row x 8-10 R
3: Bent over DB row x 8-10 L
B) EMOM x 21 min
1: 30 sec ring dips @ 20X2 (turn out elbows up top)
2: 30 sec T2B
3: 40 DU (80 singles of DU practice)
+
Optional: 400m sled drag not for time
A) Deadlift
Set 1 – 5 reps @ 65%
Set 2 – 5 reps @ 70%
Set 3 – 3-5 reps @ 80% (up from 10/1)
Rest 3 minutes between sets. Don’t let form get sloppy.
+
Every 5 min x 3-4 sets @ 90%:
– 400 m run
– 20 wallballs 20/14
– 20 Russian KB swings 70/53
A) Every 90 seconds x 15 minutes (10 sets)
– 1 power clean + 1 push jerk + 2 split jerk
*pause 2 seconds in receiving position of split jerk before recovering
B) E3MOM x 9 min (3 sets)
– 10 TnG Push Press
*All at heaviest weight used last week (10/6)
C) EMOM x 10-14 min:
E: Power clean singles x 4 @ 70% 1RM clean
O: 5 Burpee box jump – SD
Barbells & Handlebars registration is now live! This is a huge charity competition that we put on every year at Community Beer Company and it is perfect for your first competition. Interested? SIGN UP HERE.
You’re all invited to No Shower Happy Hour at On Rotation this Thursday evening from 6:30-8:30ish pm. Come after work or straight after class for a beer or three and hang out with your favorite people.
——————–
Monday 10/12
A) E2MOM x 10 min (5 sets)
– Back Squat x 5 @ 80%
*Compare to 10/5
+
AMRAP in 5 min:
– 50/35 cal row
– 20 pull-ups
– burpees in remaining time
R5M x 3 sets
Tuesday 10/13
A) Every 90 seconds x 15 minutes (10 sets)
– 1 power clean + 1 push jerk + 2 split jerk
*pause 2 seconds in receiving position of split jerk before recovering
B) E3MOM x 9 min (3 sets)
– 10 TnG Push Press
*All at heaviest weight used last week (10/6)
C) EMOM x 10-14 min:
E: Power clean singles x 4 @ 70% 1RM clean
O: 5 Burpee box jump – SD
Wednesday 10/14
A) Deadlift
Set 1 – 5 reps @ 65%
Set 2 – 5 reps @ 70%
Set 3 – 3-5 reps @ 80% (up from 10/1)
Rest 3 minutes between sets. Don’t let form get sloppy.
+
Every 5 min x 3-4 sets @ 90%:
– 400 m run
– 20 wallballs 20/14
– 20 Russian KB swings 70/53
Thursday 10/15
A) EMOM x 15 min
1: Bench press x 3 @ 80%+ (heavier than last week 10/9)
2: Bent over DB row x 8-10 R
3: Bent over DB row x 8-10 L
B) EMOM x 21 min
1: 30 sec ring dips @ 20X2 (turn out elbows up top)
2: 30 sec T2B
3: 40 DU (80 singles of DU practice)
+
Optional: 800m sled drag not for time
No Shower Happy Hour at On Rotation! Starts at 6:30pm.
Friday 10/16
A) Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
A big congratulations goes out to Faye on being the Athlete Of The Month for October! This woman is determined to get better every time she steps foot inside the gym. She is very coachable and always has a great attitude even when faced with something she might not enjoy. Thanks for being such a good member, Faye. You’ve come a long way!
Here is what Faye ha to say about her experience at 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 joined EDCF in June 2014 when I moved to East Dallas after a very short stint at another CrossFit gym. My first impression was — these guys aren’t kidding around! I shortly realized that I was going to be pushed to my limit and this was nothing like I had ever experienced; inside or outside of CrossFit.
2. What class time do you attend the most, are there any regular members you work out with at that time?
I typically attend the evening classes. I really love that I get to spend the time with both regulars and also a great rotating cast of characters. One thing is for sure, they are all complete badasses and we all push and motivate each other every time!
3. 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?
When I am not at the gym, you can find me working my 9-5 at American Airlines headquarters, where I do a silly little thing business people like to call Marketing. In my free-time I enjoy running, rock climbing (both indoor and outdoor), and traveling the world (thanks to my airline travel benefits.) I love going on adventures with my husband, Zac, and our over-sized wolf pack (three rambunctious dogs.)
4. What do you like about CrossFit or EDCF that keeps you coming back?
Somehow I always find myself hating every workout while I am in the midst of it, and then when it’s all over I say, “Well, that was actually kinda fun!” It must be these damn mind games that make me keep coming back! But for real, it’s the community and the coaches. The coaches truly care about making us better athletes and that means a lot.
5. What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?
I really love those long, aerobic workouts that tend to make most people grimace. Throw running into any WOD and I’ll enjoy it. My short-term goal was to get a kipping pull-up — check! So, I guess logically my next short-term goal is to get a strict pull-up. Long-term goal…mobility, mobility, mobility!
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
Take advantage of our 7 Days for $7 special! Attend our classes, learn the format, and join our vibrant community without any prep courses or restrictions. Simply find a time that works best for you and get started!
