Forget the norm, what do you define as beauty?
Author: Ryan Savard
A1) HBBS 6-8×3 @ 31×1; rest 90 sec
A2) Weighted/Negative (4 sec) pull-ups 6-8×3; rest 90 sec
B) 16 min emom
Odd – 6 burpees
Even – 6 thrusters (115/75, 95/65, 75/45)
A) 7×2 Pause snatch; 1-2 min
B1) Snatch grip behind the neck push press 4-6 reps x3; rest 30 sec
B2) Snatch first pull (pause at knee for 1 count) 4-6 reps @20X1 x3; rest 30 sec
B3) Russian step-ups 5-8 reps/side x 3; rest 2 min
C) 3xME handstand holds/floor FLR
*lower the weight enough on the Pendlay row to pause 1 sec with bar in contact with chest
Wish Y’all The Best!
Big things have happened with two of our oldest members, Jen and Mason, recently with even bigger things happening around the corner! Mason and Jen got engaged a few months ago and just bought a house together! They are getting married in March of next year and our community couldn’t be happier for the two of them. The only thing is that this house they bought happens to be in Allen which unfortunately means their tenure at EDCF must come to an end.
We wish these two the best from here on out and hope to see them soon! They helped mold the foundation of our community and have been nothing but supportive with everything over the past two years. Thank you for everything, Jen and Mason. You always have a place to sweat at EDCF.
5 rounds:
– 8 Clean & Jerks TnG
– Row 90 sec at 90%
– walk/rest 5 min
Finisher: Shoulder mobility
*C&J should build in weight and end around 8RM
As many rounds in 12 min @ 80-85%:
– 12 walking lunges
– 5 wall walks/5 backwards inch worm w/ push-up
– 2 TGUP/arm
rest walk 6 min
As many rounds in 12 min @ 80-85%:
– 3 high box jump (30/24) – step down
– 3 burpee ring MU/6 burpee pull-ups/6 burpee jumping pull-ups
– amrap unbroken DU’s/75 single unders
Notes:
– sustainable work in these 12 min pieces
– keep form over fatigue present in these
– record BJ height, TGU weight and DU sets
A) High Bar Back Squat – Build to a heavy 3 reps in 10 min
B) Build/warm up to close grip bench press and Romanian deadlift weights
C) EMOM x12 with a partner:
Odd – Close grip bench press @20X1; 3-4 reps (around 70% 1RM, or 60% 1RM regular bench)
Even – Romanian deadlift x3-4reps; TnG reps at a tough but fluid weight
*If not sure of weight on CGBP and RDL then add/subtract weight per set
Barbells & Handlebars 2013
Many of you remember our Barbells and Handlebars competition last November. For those of you who are new, here are some pictures from the event.
BB&HB is our annual charity event, benefiting prostate and testicular cancer research through the Movember Foundation. More info about movember: http://us.movember.com/about
This year, we are expecting a much bigger crowd and will be hosting the event off-site on Saturday 11/30 in the Lakeside Baptist parking lot on Garland Rd.
We have a $10,000 goal this year. In order to reach that goal, we need your help! If anyone would like to help us through the planning process, we will have our first meeting this Tuesday (10/01) at 8:30 PM. We’ll need help with fundraising, marketing, and event planning. Want to become more active within the EDCF community? Here is your chance.
Please send us an email at [email protected] if you plan on coming to the meeting on Tuesday. If you can’t make the first meeting and would like to help, just let us know.