Birthday Weekend Hangover

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Saturday was a blast! I think we had over 60 people participate in the workout from. Everyone from teenagers to our masters in their 60s were taking part, sweating, and feasting together! What a better way to celebrate being two years old than to have our entire community in the same place at the same time. The food and conversation afterwards were excellent. Thanks to everyone who came out to help us celebrate.

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As for Saturday, I only have one regret. I would like to consider myself a better coach than a speech giver. I’ve gotten a little better since my speech class in college, but not much. Looking back on Saturday, I failed to bring up a couple of people who have helped mold EDCF into the place it is today…

First and foremost, I would like to thank Ben and Chase, EDCF’s other two owners. These guys are the backbone of this gym and run everything behind the scenes from finances to website maintenance. This gym would not exist without them. I would also like to thank Trevor, Chris, and Jacob for being awesome trainers, always willing to learn and be there for the gym even with their busy schedules. I would like to thank my parents, Rick and Marcia, for supporting this place from the moment it was just an idea. I would like to thank those of you who have been with us from the very beginning… Mason, Jen H. Shawn, Jordan, Adam, Charles, Emily, Elizabeth, Robin, Pam, Alan, Luke, Scott, Kristen L., Fernando, Susan, Tom and whoever else I have failed to mention. I would also like to thank Bryan and Jill Perkins for being more than members and contributing so much time and energy into the events over the past two years. I would like to thank Dennis and Vickie Hetrick for their unwavering support of this place. I would like to thank our two chefs, Clint and Charles, for helping with the set-up on Saturday. And lastly, I would like to thank everyone who has been a part of the gym, one way or another, throughout the past two years. I has been one heck of a journey, from days with no power and hardly any equipment to being over 100 strong with a great community. Thank you all!

A) Build to a tough squat clean in 10 min (be smart, not too many sets)

– If you are feeling a 1RM, go for it.

B) Take 70-80% or A and perform 1 rep every 30 sec for 8 min

C) DB bent hip row heavy @20X1; 5-8/arm; rest 30sec btw arms x 3 (pull db with elbow up and db going toward hip)

 

“Filthy Fifty”

 

For time:

– 50 Box jump (24/20)

– 50 Jumping pull-ups

– 50 Kettlebell swings (35/26)

– Walking Lunge, 50 steps

– 50 Knees to elbows

– 50 Push press, 45 pounds

– 50 Back extensions

– 50 Wall ball shots (20/15)

– 50 Burpees

– 50 Double unders

 

30 min cut-off

 

5 Rounds for total working time @ 90%:

– 8 No push up burpee box jumps (20/16)

– 10 KB snatches (53/35)

– 12 Goblet squats

– Row 250 m

Walk /rest 4 min

 

A) 1 Power Clean @ 70-80% every 30 sec for 12 min

B1) Close grip bench press @20X1; 12, 9, 6, 3; rest 90sec build weight

B2) DB bent lateral raise; 12; 9; 6; 3; rest 90sec build weight

C1) Seated arnold press; 15; 12; 9; 6; rest 90sec build weight

C2) ME strict pull-ups (-1) or 5 negative pull-ups (switch grip as needed); rest 90sec

 

This Saturday

 

 

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What better way to celebrate the birthday of your favorite CrossFit gym than by a day in the park with some awesome food and people?

On Saturday, September 14th, join us at Lindsley Park at 10am for an outdoor workout that everyone can enjoy. After the workout we will feast on healthy (and not so healthy) foods in commemoration of our 2nd birthday. Bring the kids and your friends!
This will be a potluck style event. Sign-up is available at the gym. Everyone is invited to attend!

 

9/10/13 Tuesday

as many rounds in 10 min @80%:

10 HR push ups

10 walking lunges

10 ring rows

10 squats

rest walk 5 min

as many rounds in 10 min @80%:

10 DU’s

10 sit ups anchored

10 DU’s

10 supermans

 

rest walk 5 min

 

as many rounds in 10 min @80%:

10 box step ups 24/20

10 sit ups anchored

10 mountain climbers

10 Russian KB swings 53/35

 

A) EMOM x 10 min

– 3 Power snatch TNG

B1) Front squats 3×6-8; @31X1; rest 90 sec

B2) ME ring dips/box dips (-1) @1111; rest 90 sec

B3) 8 TnG DB snatches/side; rest 90 sec

C) 3×6-8 DB rows/ side @ 20X1; rest 30 sec btwn sides

 

– work on form not load for PS