A) 3 Heavy Push Jerks (off ground) + 9 sit-ups EMOM for 8 min
– Function (85/55), Performance (115/75), Competition (155-185/95)
B) 3 Heavy TnG Power Cleans + 6 Toes 2 Bar EMOM for 8 min
– Function (95/65), Performance (135/95), Competition (185/105)
C) 3 Heavy Front Squats (off ground) + 3 Lateral Burpees EMOM for 8 min
– Function (95/65), Performance (135/95), Competition (185/105)
*5 min rest between EMOMs
A) 1-3 Muscle-Ups EMOM for 8 min OR 4-6 strict pull-up/ring dip combo
B) 4 rounds at 90% effort:
– 12 KB snatch (53/35)
– 400 m run
– 12 Goblet squat
– rest 2 min
The 2013 Reebok CrossFit Games start this week so get excited! This is your chance to see the best of the best of our sport compete at an international level. The action starts this Friday through Sunday for both men, women, and teams. You can view them live on ESPN3. A schedule of each event is posted below.
We will be throwing a potluck/BYOB-style EDCF Games Watching Party this coming Saturday evening from 6-10pm. Everyone is invited and encouraged to bring a friend. You will have your chance to catch up on Friday and Saturday Games’ events as well as with your fellow EDCFers. Check out the Facebook event HERE and RSVP if you plan to attend!
A) 1 clean 1st pull + 1 hang clean (below knee) + 1 jerk, 2-2-2-1-1-1; rest 90 sec
B) 5×2-3 Overhead Squat @ 21X1
C) 3×3/side Turkish Get-up, AHAP; rest as much as needed
Friday 7/19
A1) 4×6-8 Bench Press @ 42X1 – rest 30 seconds
A2) 4xME horizontal ring rows – rest 2 min
B) Row 1,000m at 85%
– rest 5 min –
Row 1,000m at 85%
*try and match times
C) Optional coach finisher if time permits
A) 4×3-4 HBBS – rest 3 min
B) 4x at 90% effort for total working time:
– 15 UB KB swings (70/53)
– 400 m run
– rest 4 min (try to hold pace)
*take total working time and divide by 4 and compare to first split time.
Wednesday 7/17
A) Push Press 3,3,2,2,1,1; rest 2-3 min
B) “Grindy”
– 30 clean and jerks (135/95) – ground to overhead style
*every time the bar drops or rests on the ground complete 2 rounds of “Cindy”:
– 5 pull-ups
– 10 push-ups
– 15 air squats
C) 4×10 supermans with a 10 sec hold on the 10th rep of each set
Trying to figure out where to go out to eat this weekend? Well I definitely recommend trying out HG Sply Co., lower Greenville Ave.’s latest lunch and dinner spot. I actually went twice this last week. With a menu influenced heavily by the Paleo Diet, it’s not hard to find healthy options on both the “hunted” and “gathered” sections. Big portions of meat and fish as well as creative side dishes are great for dinner while their salad and bowls (1 meat, 1 veggie, 1 topping) are perfect for a lighter lunch. I would definitely recommend having their bacon wrapped pork shanks for an appetizer. They are ridiculously good… like ridiculously.
Another plus of this local eatery is their beer and spirits selection. I am a big beer guy and any place that has predominately local brews is more with-the-times in my opinion. Not so much into beer? Well they also have an very unique and well loved cocktail menu. With names like the “Double Under” or “Kettle Bell” you know you’re at the right place. I have also heard from a couple of our members that the “HG Moscow Mule”, made with kombucha, is the jam.
Photos courtesy of HG Sply Co.