A1) Push press 5, 4, 3, 2, 1; rest 10sec
A2) 12 KBS (heavy); rest 3mins
B) emom – DL TnG x 5 60% of 1rm – 5mins (heavier than 5/7)
C) FLR on rings accumulate 3mins
Author: Ryan Savard
8 min 85% effort
– 10 walking lunges
– 10 situps
– 10 DB snatch 60/40# alt hands per rep
rest 4mins
8 min 85% effort
– Run 200m
– 10 HR pushups
– 10/7 pull ups
rest 4mins
8 min 85% effort
– 8 DB hang power cleans (50/30)
– 3 HSPU kipping
– Row 200m
New Prep Course Starts May 19th
Want to become a member at EDCF?
An all new CrossFit Prep Course is starting Monday, May 19th.
The Prep Course is your gateway into the community of East Dallas CrossFit. Each program is small to give you personal attention.
This course consists of eight one hour sessions over 3 weeks. It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes.
A new Prep Course starts every 4 weeks. Check the schedule, and you can sign up online. Space is limited.
A) Build to a heavy but sound power snatch in 8 min
B) EMOM – 12mins
odd – Power snatch TnG x 5 (moderate weight)
even – burpee x 10
+
Row 40 sec at 97% x 4-5; rest 3:20
A) Find a 3 rep max TnG Hang Squat Clean in 6 sets
B) 1 power clean + 1 push jerk + 2 split jerks x6; R90S (perfect technique)
C) Front rack BB box step ups 6-9/leg; R1M btwn legs x3
A) PC cluster TnG 3. 3. 3; rest 10sec/rest 3mins x 3
B) EMOM – 12mins
odd – HSPU x 3-8
even – 10-12 heavy KB swings (70/53)
C) 3 x max L-sit; rest as needed
A) Stone to shoulder technique work
B) 5 stone to shoulder for time; rest 3 min x 3
+
12 min AMRAP @ 80-90%:
– Farmer’s carry 50m 70/50#/hand
– 4 high box jump 36/30, 30/24″ – step down
– 2 wall walks
May Athlete Of The Month: Pablo Pedraza
Your Athlete Of The Month for May is Pablo Pedraza. Pablo is known for his infectiously positive attitude whether it is 5:30 in the morning or 7:30 in the evening. He has the best hand shake at the gym and you better believe that if you’re within a 15′ radius of him then you’re getting one. The dude also has a crazy motor. He just seems to keep moving during lighter/faster met-cons. He was a bit of a wreck mechanically when he started with us but since has made vast improvements. We are still working on that shoulder flexibility though. Even though we know he hates anything involving the overhead squat position, he always does them with a smile. Here is a little bit more about Pablo..
When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?
Well I joined EDCF July 2013. I passed by the gym and saw the ad and asked about the gym. Ryan was there. I liked what he told me. I was nervous because it was something new for me and I felt that I was dying at end of the first work out.
What class time do you attend the most?
5:30 am. That’s my class. I love it.
Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/wife/girlfriend, what is your favorite hobby outside the gym?
I work for Novamex, a company that cares for a Hispanic beverage called Jarritos USA. I have two wonderful children named Alex and Koko.
What do you like about CrossFit or EDCF that keeps you coming back?
The people and coaches are cool and you can feel the friendship of everyone in the gym.
What is you favorite lift or exercise or type of workout? What is one of your short term and long term goals?
I like deadlifts, power cleans, and push presses. I also like when we run. My goal is to have a six pack and become a complete athlete so I can do all of the exercises. Thanks again, I’ll see you there!