9/10/13 Tuesday
as many rounds in 10 min @80%:
10 HR push ups
10 walking lunges
10 ring rows
10 squats
rest walk 5 min
as many rounds in 10 min @80%:
10 DU’s
10 sit ups anchored
10 DU’s
10 supermans
rest walk 5 min
as many rounds in 10 min @80%:
10 box step ups 24/20
10 sit ups anchored
10 mountain climbers
10 Russian KB swings 53/35
A) EMOM x 10 min
– 3 Power snatch TNG
B1) Front squats 3×6-8; @31X1; rest 90 sec
B2) ME ring dips/box dips (-1) @1111; rest 90 sec
B3) 8 TnG DB snatches/side; rest 90 sec
C) 3×6-8 DB rows/ side @ 20X1; rest 30 sec btwn sides
– work on form not load for PS
A) Mobility
+
As many rounds in 30 min:
– Row 500 m
– 15 HR push ups
– Run 400 m
– 15 KBS (53/35)
(forced rest 60 sec)
*Maintain good form on HRPU. Chest touches ground only. No flopping or picking up the knees.
A) EMOM x 10
– 1 power clean + 2 push jerks (increasing in weight)
B1) Barbell split squat @31X1; 3×3-4; rest 30 sec
B2) Good mornings @31X1; 3×3-4; rest 2 min
C) 8 min AMRAP Turkish Get-ups at moderate load, switch side each rep
5 rounds @ 85%:
– 10 pull-ups
– 9 burpees
– 8 deadlifts (225/155, 185/115, 135/85)
– 7 box jumps (24/20)
– rest 4 min walking
*keep same split time throughout
Record total working time.
Deadlifts need to be warm before starting and perfect throughout.
NPE’s The American Dream – OPT from OptimumPerformanceTraining on Vimeo.
I got to spend the weekend with James “OPT” FitzGerald, winner of the first CrossFit Games, in Scottsdale, Arizona a few weeks back. This video on one’s balance is thought provoking to say the least. We are EDCF are constantly striving for more balance in our programming for fitness as we hope you are constantly striving for more balance in your daily lives.
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EDCF Turns 2 BBQ
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.
A1) Straight leg deadlift; 3×6-8 @31X1; rest 30 sec
A2) 1 arm DB/KB strict press; 3×6-8/arm; rest 90 sec
+
3 rounds AFAP:
– 25 KB swings (heavy)
– 25 burpees
A) 4x 1 3-stop 1st pull + 1 high hang snatch + 1 snatch balance; rest 1 mint
B) 6x 1 full snatch; rest as much as needed; build to a max
C1) Overhead squat; 4×1-2 @ 53X1; rest 30 sec
C2) Strict toes 2 bar/hanging knee raises/ground T2B 4×5-10 @ 31X1; rest 2-3 min