Hands On The Wheel

Posted July 24, 2012 by Ryan Savard in Blog

Upcoming Events:

Monday, July 30th –> New Elements Class Starts – Starting at 8:30pm, this class will run Monday, Wednesday, and Thursday evenings for two weeks. If you are interested in becoming a member, these 6 classes are mandatory. Space is limited so contact us today to reserve your spot.
Saturday, August 4th –> EDCF BBQ Party – This will take place at Andrew’s house. He has a pool and a smoker. There is a sign up near the white board so people can write down what they would like to bring. All the details like time and address are on the sheet. Donations will also be accepted to pay for meat and adult drinks.
Monday, August 6th – Tuesday, September 4th –> 30 Day Paleo Challenge – We will be kicking off another 30 Day Paleo Challenge. Not only will guys be cutting out grains, dairy, sugar and other processed foods, but there will also be a point system and points awarded for number of workouts attended along with other healthy options, too! This will not be your average 30 day challenge. Prizes for the winners.

Posted July 24, 2012 by Ryan Savard in WOD

15 minutes to establish a 1RM 3-Position Snatch (High-Hang, Hang, Full).

then…

12 minute AMRAP of:

– 30 Double-Unders
– 20 Shoulder Touches
– 10 Kettlebell Swings (Heavy!)

New Elements Class Starts July 30th!

Posted July 23, 2012 by Ryan Savard in Blog

All new Elements Class starts next Monday, July 30th, at 8:30pm. Email us here to reserve your spot today. Space is limited!

The elements program is your gateway into the community of East Dallas CrossFit. Each program is small to give you personal attention.

This course consists of six one hour sessions over 2 weeks (Mond., Wed., and Thurs. evenings). It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes.

Posted July 23, 2012 by Ryan Savard in WOD

Low Bar Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.

then…

5 rounds for time:

– 10 Wallballs (20/15)

– 8 Toes to Bar

Posted July 20, 2012 by Ryan Savard in WOD

Front Pause Squats 7×2

*2 second hold at bottom, as fast as you can come up

**Hold a consistent weight through all set but add 5-10# from last time

then…

15 minute AMRAP of:

– 12 OHS 95/65#

– 16 Lateral Jumps (over BB)

– 20 Ab-Mat Situps

– 100 m run

then…

2 max L-sit holds

Posted July 19, 2012 by Ryan Savard in WOD

Four sets of:
– Clean Grip Deadlift w/ shrug x 4 reps @ 21X1
– Rest 30 seconds
– Strict Handstand Push-Ups x Max Reps + Kipping HSPUs x Max Reps @ 2010
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
– Rest 2 minutes

For time:
– 40 Kettlebelll Swings (24/16 kg)
– 20 Burpees
– 30 Kettlebell Swings
– 15 Burpees
– 20 Kettlebell Swings
– 10 Burpees
– 10 Kettlebell Swings
– 5 Burpees

Light My Fire

Posted July 18, 2012 by Ryan Savard in Blog

T-shirt and tank top sign up is on top of the cubbies. I need to know everyone’s sizes by Friday. If you can’t make it to class then email them to me.

Posted July 18, 2012 by Ryan Savard in WOD

15 minutes to practice the Split Jerk or establish a 1RM.

then…

4 rounds for total working time of:

– 7 Split Shoulder Press 95/65# DEMO VIDEO
– Run 200m
– 14 Over the Box Jumps 24/20″ (landing on top is acceptable)

*Rest 1 minute between each round.

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