Monday 6/15

A) Every 90 seconds, for 9 minutes (6 sets):

Back Squat x 3 reps @ 75-85% of 1-RM

B) EMOM x 10 min

E: 5 heavy thrusters (135/95, 115/75, 95/55)

O: 4-8 CTB pull-ups

+

6 min AMRAP:

– 5 burpees

– 30 DUs (60 singles)

 

Tuesday 6/16

A) Power clean 1.1.1.1 x4; R15S/3m

(compare to 6/10 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R3M x 4 sets

+

Extra Credit

Three sets of:

– BB good mornings x 6-8 reps @ 2011

– Rest 30 seconds

– Seated Leg Curls with Band x 12-15 reps @ 2011

Rest as needed

 

Wednesday 6/17

A) Every 90 seconds, for 15 minutes (10 sets):

– 2 x split jerk

(Pause for 2 full seconds in the receiving position before recovering)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

+

Every 5 minutes, for 20 minutes (4 sets) of:

– Run 400 Meters

– 10 Alternating DB snatch (50-70/25-45)

– 10 Ring dips

– 10 Box jump – SD 24/20”

 

*If you can’t keep up with the time limit perform as AMRAP.

 

Thursday 6/18

A) 6 sets:

1 front squat @ 24X1 + 2 front squats; R2M

*Try and keep the same weight or go heavier than last week.

B) EMOM x 6 min

– 5 TnG power snatches (moderately heavy)

+

8 min AMRAP @ 80-90%:

– 12 Russian Kettlebell Swings 70/53

– 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/53

 

Friday 6/19

A1) Bench press 5@ 65%, 5 @ 75%, 3 @ 85%, 1+ @ 95%; R20S

A2) Weighted/negative pull-up x 2-3 reps; R2M x 4 sets total

B) EMOM x 10 min

E: 4-8 T2B

O: Row 12/9 cal

C) 3 rounds not for time:

– 16 alternating BB front rack reverse lunges (heavy – build per set if able)

– 1 lap waiter walk; R60-90S

 

Extra Credit

Strength

A) Overhead Squat

– 5 sets of 3 reps @ 20X1; R2-3M – build as heavy as possible

B) Every two minutes, for 16 minutes (8 sets):

– High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

*For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

 

Conditioning

Four sets of:

– run 800 Meters @ 90% effort

– walk/rest 3 min (same pace each set)

 

Skill

– Work on double unders. If you have them, spend 5 minutes trying to get to your next milestone (ex 50 UB or 100 UB).

Mark your calendars! We have a lot of stuff coming your way.

Saturday 6/13 – Rowing Seminar w/ Daniel Tesfay from 10-11am
– Daniel was a collegiate rower at the University of Texas – Austin.

Saturday 6/27 – Gymnastics Seminar w/ Chris Lofland
– Chris is a CrossFit Gymnastics certification staff member.

• Beginner 9-10am
• Advanced 10-11am

Saturday 7/11 – Mobility Seminar w/ Airrosti from 10-11am
– Airrosti is the official rehab center of The CrossFit Games.

Thursday 7/23 – No Shower Happy Hour @ On Rotation

Saturday 7/25 – Olympic Weightlifting w/ Jason Riggins from 9-11am
– Jason has qualified for the American Open as an 85kg lifter.

Saturday 8/8 – No Ordinary Race II: A CrossFit Infused Fun-Run

Saturday 8/29 – 300 Challenge/EDCF 4th Anniversary Party

(click the links to register in Front Desk)

 

 

This month’s athlete was a unanimous decision by our coaching staff. Reed came in day 1 with a smile on his face and a willingness to learn and face adversity. He is consistent, coachable, and never complains… Everything a coach can ask for. Keep up the great work Reed! We appreciate you, man.

1. When did you join EDCF?  How did you find the gym?  What was your first impression or how did that first workout go?

My fiancé Caitlin and I joined in early February. We had never tried or even thought about doing crossfit, but because the gym is so close to where we live we decided to drink the crossfit kool aide and give it a shot. We landed at EDCF because of the reviews online and all the positive things people had to say. The awesome website was an added bonus.

2. What class time do you attend the most, are there any regular members you work out with at that time?

Well, it depends if the fiancé is in town. She likes to go a 5:30 AM so I usually get up and go with her, but sometimes if she is out of town I go to the 6:30 PM class. As of late she has been out of town but I have still found myself attending the 5:30 AM class. I will chalk my internal alarm problems up to her. I usually work out with Jim, Jordan and Ben.

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?

I am from Abilene, a small west Texas town. If you have ever worked out with me you probably know Caitlin and I both attended Texas Tech and are big Red Raider fans. We are both from small towns, so Dallas life has been an adjustment for us; but a good one nonetheless. I work at K.E. Andrews & Co. where I do tax consulting and preparation for several large oil and gas companies across the U.S, Our busiest area is Texas, obviously. Caitlin and I are getting married October 24th so we (Caitlin) is planning most of that. My opinions are included as well, but only the good ones, which are few and far between. Caitlin and I really enjoy hanging out with our friends and just exploring Dallas together.

4. What do you like about CrossFit or EDCF that keeps you coming back?

What keeps me coming back to EDCF is the people. Ryan, Ben, Drew, Trevor and Jon are so  inviting and helpful as coaches. They and the gym members are all so encouraging and have even waited on me to complete my workout just to tell me good job when I finished. I really do feel like everyone leaves their ego elsewhere when they show up at EDCF, and that’s awesome; there aren’t many places like that anymore. I’m a outgoing guy, and when I was new to the gym and people came up and introduced themselves to me after a long workout I was really impressed. So to put it simple, the people, coaches and community keep me coming back. I love it.

5. What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?

Ryan, you should know that my favorite type of workout is one with running involved – not. I would say that squats and deadlifts are my favorite workout. I think that’s because I’m pretty good at and don’t mind doing them. My short and long term goal is the same: to get back in shape after taking a hiatus during college. I would like to be healthy and physically fit for my age. If that includes weight loss that’s great, but just generally being healthy for the present and the future is my priority.