A1) 5×3 Push Press AHAP – rest 60 sec
A2) 5×5 Seated Box Jumps – rest 60 sec
B1) 3×5 Pendlay Row – rest 60 sec
B2) 3xME HSPU – rest 60 sec
C) 3×20 Partner Medball Sit-ups
Author: Ryan Savard
Functionally Progressive Training Through Fluid Periodization
The CF main site states the aim of CrossFit is to “forge a broad, general and inclusive fitness… a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable.” The same holds true for our thinking at EDCF. We want to make you faster and more powerful. We want to build your endurance, stamina, strength, and flexibility. We want to heighten your sense of balance, coordination, agility, and accuracy. All while encompassing mental fortitude and toughness.
The term “CrossFit” is more ambiguous than most people generally think. Each gym is different and their programming reflects it, whether it is randomized chaos or targeted and progressive. I once heard that CrossFit gyms are like cars. You have your Lamborghinis and you have your pintos. There are many who do it right but a many many many more who have little to no background in strength and conditioning and are doing it wrong. Thus, giving the brand a bad perception and turning potential new crossfitters away before they get to really experience everything a legitimate box has to offer.
When I read on the interwebs and see things like “I do CrossFit five times a week” or “will CrossFit go well with my yoga and cycling schedule?” I have to sit there and just shake the head. To me that sounds like “I did fitness today at the gym” or “I was a work and did a lot of business today”. Quite simply, CrossFit is a broad term and is interpreted in a multitude of ways. There are so many movements involved in typical CF programming. You have your power lifts, olympic lifts, supplemental lifts, bodyweight movements, gymnastics, mobility, plyometrics, running, rowing, biking, and even swimming. These are just the raw materials. You then have to factor in the training of specific energy systems. The phosphocreatine, glycolytic, and aerobic pathways (more on these later). Once you understand these, you then have to progressively and periodically build on each without taking too much away from the others.
Since last Monday, we have been applying a new style of programming known as fluid periodization. Fluid periodization is comprised of strength, power, and stamina macrocycles. We will be focusing on each for at least a three week span to single out and work specific energy systems. Once on energy system is worked sufficiently then we will move on to the next. Once through all three, you will all come out better athletes across the board. I know the programming is heavy now, and some of you might not find it that enjoyable, but believe me, it serves a purpose. For more on fluid periodization, watch this…
Function
A) 7×1 Clean & Jerk – rest 60-90 sec.
*Start light and build depending on form.
Performance
A) 7×1 Clean & Jerk, starting at 70% and building – rest 60-90 sec.
*Build to a new 1RM if able
Func./Perf.
B.) 3 rounds for total working time @ 100%:
– 250 m row sprint
– 16 KB snatches (53/35)
– 8 burpee over the box jumps (24/20″)
*rest 4 min
C.) Accumulate 3 min FLR
A1) 5X5 Tempo HBBS @ 70% – rest 60 sec.
A2) 5xME DB grip walk – rest 60 sec.
B1) 3x Zercher Carry AHAP – rest 60 sec.
B2) 3×1 min Plank hold – rest 60 sec.
Monday
Memorial Day Hero WOD
“Nutts”
- 10 Handstand push-ups
- 15 Deadlifts (250/155)
- 25 Box jumps (30/24″)
- 50 Pull-ups
- 100 Wallball shots (20/15)
- 200 Double-unders
- Run 400 meters with a 45/25lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.
He is survived by his parents, Richard and Ethel Jane Nuttall.
A) Find a 1RM Bear Complex in 5 sets – rest as needed
B) 2xME pull-ups – rest as needed
Memorial Day 2013
This coming Monday morning, we will be doing things a little differently than in the past. While we usually take on “Murph”, this year we will take on another Hero WOD (or maybe a mixture of a few, muhuhaha!).
Jen H. has also made a donation jar for the victims of the tornadoes this past week in Oklahoma. We are also accepting clothes, shoes, bandaids, sports bras, toothpaste, etc.
Be at the gym at 9am this coming Monday morning to detox from the weekend and help support or neighbors in Moore, Oklahoma.
Meet The Girls Benchmark Workouts – Free CrossFit Poster
We want to thank everyone who has shared our meet the girls infographic over the past 2 months. Your feedback and comments have been incredible. There have been more than a few requests to turn this infographic into a full-sized CrossFit poster and to show our gratitude we are releasing the file to you for free.
Not only has the infographic already received over 1.4K shares from our website alone, it is also climbing up the ranks of Visual.ly (an infographic sharing site) as one of the top infographics of all time in their “health” category. http://visual.ly/meet-girls-crossfit-infographic
We have to give a huge thanks to ex-EDCF member Kelsea Everett (now working for CrossFit HQ in Santa Cruz) for making this project such a huge success. Kelsea took the time to completely reconfigure the graphic so it would print as a 2′ by 3′ poster.
CrossFit Poster Printing Instructions
*Skip Ahead if You Have Your Own Printing Plans
In our search for an affordable poster printer, we looked at Kinkos, Vista Print, & a couple local shops. By far, the least expensive printer we found was Vista Print. For a 2′ by 3′ poster, with shipping to Dallas, TX, we paid $22 with Vista Print compared to $75+ at both of the local stores. If you guys know of any other good options, feel free to add your printing tips in the comments area.
Instructions for Vista Print:
1) Start here: Vista Print Poster
2) Select “Large” 24″ by 36″ & click “Upload A Design”
3) Choose “Vertical”
4) Download the Poster File here:
**You will be redirected to the download page.**
5) Click “Choose File” and select the poster file you just downloaded. *We’ve been assured that it’s okay to ignore the resolution warning. Kelsea confirmed the file is up to the highest resolution standards*
6) Click Next, Click on the Image, Hit “Edit” and then “Move/Resize”
7) Select a corner and resize/center the image until it fits within the dotted lines. There will be a white border when it’s printed.
8) The rest should be pretty self explanatory. We opted for the “Glossy Stock” which does cost extra, but we are happy with the material. Scroll down to the bottom to see the poster hanging at EDCF.
*We do not have any posters for purchase. The printing is up to you.*
Just Need the Poster File?
**You will be redirected to the download page.**
Poster Preview
Here’s a preview of the Meet the Girls Poster. DO NOT download this image – this is a much smaller file. Use the download link above.
Share Your Poster with Us: #MTGPoster on Twitter
We would love to see our Meet the Girls poster hanging in your homes and gyms around the world. Whenever you receive your poster, please take a quick picture and either email it to us at, info (at) eastdallascrossfit.com or share on Twitter with @edallascrossfit using hashtag #MTGPoster. We will add your picture to this page.
Thanks for sending your pics! Keep them coming.
