Saturday Movement Assessments

Posted August 26, 2013 by Ryan Savard in Blog

In order to complete the Assessment and Program Design portion of the Level One OPT CCP certification, coach Ryan is looking for volunteers who are willing to partake in movement assessments this Saturday at the times of 11am or 2pm. How will this benefit you? You will learn your biomechanical movement efficiencies and inefficiencies as an athlete. You will be tested in work capacity and relative strength. If you are interested in giving couple hours of your time, please contact Coach Ryan at [email protected] to get on the list.

Happy training!

Posted August 26, 2013 by Ryan Savard in WOD

A) 8×1 Power Clean + 1 Hang Squat Clean + 1 Jerk; rest 60-90 sec.

B1) Close Grip Bench Press @31X1; 3×4-6; rest 30 sec

B2) Pendlay Rows @31X1; 3×4-6; rest 1-2 min

C) 1K Time Trial (TT) row

Posted August 23, 2013 by Ryan Savard in WOD

Function

A) 8×1 Hang squat snatch; rest 1 min

Performance Competition

A) TnG squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min

Everyone

B) 3 rounds NOT for time:

– 4 TGU per arm 1.5/1 pood

– 8 wall walks (sub 12 backwards inch worm with a push up)

– 12 broad jumps (as far as possible)

Posted August 22, 2013 by Ryan Savard in WOD

4 rounds for total working time of:
– 10 Burpee Pull-ups
– 10 Deadlifts (225, 155#)
– 10 Box Jumps (24, 20″)

Walk/Rest 4 min

Posted August 21, 2013 by Ryan Savard in WOD

Function

A) Thruster Cluster off rack; 2.2.2 x 3; rest 20 sec/rest 3 min

Performance/Competition

A) Squat Clean Thruster Cluster TnG 2.2.2 x 3; rest 20 sec/rest 3 min

Everyone

B1) Weighted Dips (rings or box); 3×4-6 @31X1; rest 30 sec

B2) AMRAP T2B or V-up in 20 sec x 3; rest 2 min

C) TESTER: AFAP 400m run + 40 Heavy KB swings

Posted August 20, 2013 by Ryan Savard in WOD

5 min AMRAP @ 85%

– 10 box jump step downs (24/20)

– 8 power snatches (75/45)

– 200 m row

– Rest 3 min x 2

5 min AMRAP @ 85%

– 25 double unders

– 8 pull-ups

– 200 run

– Rest 3 min x 2

EDCF Turns 2!

Posted August 19, 2013 by Ryan Savard in Blog

Mark your calendars… EDCF is turning 2 years old!

On Saturday, September 14th, we will host a workout and BBQ at Lindsley Park (located about 3 blocks west of the gym). Instead of our regular Saturday workout, a workout in the park will be set up for everyone and their friends and family to participate in. After the WOD everyone is invited to stay for food, fun, and games. This will be kid friendly and there is a big playground so feel free to bring your kids.

Posted August 19, 2013 by Ryan Savard in WOD

A1) Barbell split squat @31X1; 3×6-8; rest 30 sec

A2) Good Mornings @31X1; 3×6-8; rest 2 min

B1) Close Grip Bench Press @31X1; 3×6-8; rest 30 sec

B2) Bent Over Reverse Thumb Down DB Flys 3×12-15; rest 1-2 min

C) FLR on rings or floor; accumulate 5 min

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