Hey EDCFers! Over the years I have relied on contacts I’ve met through the gym for a number of things. Home loans, plumbing, and landscape advice to name a few. Our community is a great way to find that trusted person you might be looking for.

Do you own a small business or have a skill and want to get the word out about what you have to offer? Please email me back at [email protected] with a description or your work and contact info. You can also include any type of incentive like a discount code if you like 🙂

I am looking to build somewhat of a classifieds directory for members. Be on the look out for a similar email about all this tomorrow!

 

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Monday 10/16

A) Bench Press 1RM

EMOM x 5 min:

Set 1: 3 @ 60%

Set 2: 2 @ 65%

Set 3: 2 @ 70%

Set 4: 1 @ 75%

Set 5: 1 @ 80%

R60S, then E2MOM x 10 min:

Set 6: 1 @ 85%

Set 7: 1 @ 85-90%

Set 8: 1 @ 90%

Set 9: 1 @ 90+%

Set 10: 1 @ 90+%

*You don’t have to complete all sets, just enough to find today’s 1RM.

 

B) EMOM x 12-18 min (4-6 sets)

1: 15/12 cal row

2: 15/12 chest to ground push-ups

3: 8 NPU burpee + sandbag to shoulder (60/30)

 

Tuesday 10/17

A) E3MOM x 12 min (4 sets)

– front squat x 5-6 reps @ 75-80%

*Slightly heavier than last week.

 

B) Every 8 minutes, for 24 minutes (3 sets) a 90-95% pace:

– 500/400m row

– 10 hang squat cleans (135/95, 115/75, 95/55)

– 15 CTB pull-ups

 

Wednesday 10/18

A) Deadlift – take 12 minutes to build up to a heavy TnG 2 reps

*Do not fatigue yourself. Just enough reps to warm your system up while building to your 2 reps. Stop when mechanics start to break down.

 

B) For efficiency (NOT time):

– 15 TnG deadlifts

– 15 strict HSPU

– 10 TnG deadlifts

– 10 strict HSPU

– 5 TnG deadlifts

– 5 strict HSPU

*Goal is to keep deadlifts heavy but UB while adding weight each set. If you are decent at strict HSPUs add bigger deficit each set.

 

C) 3 sets for efficiency:

– 6-8 strict T2B @ 2110

– plate pinch walk 45/25 as far as possible

– 10 BB landmine rotations

 

Thursday 10/19

A) 4 rounds for time:

– 400m run (or row?)

– 12 weighted walking lunges (70/44, 53/35, 44/25ish per hand)

– 40 double unders

 

B) 3 sets for efficiency:

– 30 sec of BB hip extensions w/1 sec pause at top (115/75)

– 8-10 x single arm trap 3 raises @ 2111

– 8 bent over rows/side @ 2111

 

Friday 10/20

A) E3MOM x 15 min

– 8 push press

*Sets 3-5 heavier than 10/7.

 

B) 3 sets for efficiency:

– heavy sled drag down and back (forward down/reverse back)

– contralateral walk down and back

– 10 BB Romanian deadlifts @ 30X1

– 8-10 standing single arm DB press per side @ 2111

 

Saturday 10/21

8am Masters CrossFit

9am CrossFit

10am Barbell

 

Sunday 10/22

8am Endurance

The 55% Rule. This is a way to discover if your muscle endurance is on par with your absolute strength. The 55% rule applies to strict lifts only. What is it? Take 55% of your one rep max in any strict weightlifting movement and try for 20 reps with a faster up slower down tempo. If you can manage all 20, then it is time to start working on your absolute strength. If not, we need to bring that muscle endurance up first. Try it for yourself!

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Monday 10/10

A) Take 15 minutes to build to today’s 1RM power clean

*Suggested loading would be to start at around 65% and build 5% over 8ish sets.

 

B) EMOM x 24 minutes (12 sets of each):

O: power clean x 2 reps

E: 200m run

*Score your successful lifts in pounds. For example, if you made 22/24 power cleans @ 185 lbs, your score would be 22 x 185 = 4,070 lbs.

 

Tuesday 10/11

A) E3MOM x 12 min (4 sets)

– 8 front squats

*Use same weight as last week or 70%.

 

B) Three sets, against a 4-minute running clock:

– 500/400m row

– 20 wallballs (20/14)

– max pull-ups in remaining time:

R4M

 

C) 3 sets for efficiency:

– DB Romanian deadlifts x 10 @2011

– 20 banded pull-aparts

 

Wednesday 10/12

A) Strict Overhead Press

Every 2.5 minutes…

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 – 3 reps @ 85-90%

Set 7 – 3 reps @ 85-90%

Set 8 – 10 reps @ 68-73% (heavier than 9/30)

*After odd sets perform 8-10 double DB bent over rows

*After even sets perform 10-20 hollow rocks.

 

B) 3 rounds for times:

– 100 double unders (225 singles)

– 30 Russian KB swings (70/53)

– 20 box jumps – step down (24/20”)

Rest 3 minutes

 

C) 3 sets:

– single arm bench press x 8-10 @ 20X1

– banded bicep curls (green band) x 20-30

 

Thursday 10/13

A) Deadlift

– Build to a heavy TnG 3 reps in 12 min

*A “heavy” set is established right before form starts to break down. Try and build heavier than last week.

 

B) Every 90 seconds x 15-18 min (5-6 sets of each)

1: 4 deadlifts @ 4-5% heavier than last week (should be at

2: 30 sec of max T2B

*Score is max toes to bar.

 

Friday 10/14

A) E2MOM x 10 min

– 5 x back squat @ 32X1

*Perform at 70% of 1RM back squat

 

B) For time:

– 12 thrusters (135/95, 115/75, 95/55)

– 12 burpees over the barbell

– 12 squat clean

– 12 burpees over the barbell

– 12 shoulder to overhead

– 12 burpees over the barbell

 

Saturday 10/15

8am Masters

9am CrossFit

10am Barbell – Clean & Jerk focus

11am Free Intro to CrossFit

 

Sunday 10/15

8am Endurance