3 rounds for time:
– 400 m run
– 30 wallballs (20/15)
– 30 abmat sit-ups
then…
January Challenge.. DUN DUN DUN!!
Author: Ryan Savard
Just Getting Started
Here are some interesting links. Great for wasting time at work!
30 Things To Stop Doing To Yourself
How To Reduce Injury In CrossFit
Safe Fats And Oils For Cooking
Fasted and Fed Exercise States
Custom ED*CF hoodies in the works… Design coming soon!
Power Clean
1.1.1 x3
– rest 10 seconds between singles
– rest 2.5 minutes between sets
then…
AMRAP in 15 min:
– 5 Hang power cleans (135/95)
– 7 Box jumps (24/20)
– 9 Hand release push-ups
Muscle-Up Progressions
then…
4 rounds:
– 400 m run
– 15 Overhead squats (95/65)
– 10 Toes to bar
– Rest 2.5 min
*Try and string all reps together every round.
*Record time for each round.
First Elements Class Of 2012
EDCF is proud to announce our first Elements Class of 2012 will be starting this Wednesday (Jan. 4th) at 7:30pm.
The elements program is your gateway into the community of East Dallas CrossFit. Each program is small to give you personal attention and to build your knowledge about our basic movements and help foster skill development. At the end of the elements program you’ll know how to scale exercises to your level of fitness and will also know how to perform every workout that comes up. Once you’re done with the program, you’ll be ready to hop into regular group classes!
A new elements course starts every two weeks. This course consists of six one hour sessions designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes. See our schedule for class times. Private Elements courses are also available.
Completion of an Elements course or a Skills Test is required for all members.
Call and reserve your spot ASAP!
Push Jerk 3-3-3-3-3
then…
5 rounds for max reps:
– 30 seconds kettlebell swings (53/35)
– 30 seconds rest
– 30 seconds burpee broad jumps
– 1 minute rest
then…
Ab-wheel round 2 or January Challenge
Thrusting Into the New Year
via YouTube
Jason Khalipa, a former Games champion, breaks down the thruster. Pay attention to the part where he talks about how keeping the elbows up in the front squat segment translates to more hip drive. This then leads to a more powerful extension of the hips and arms.
Thruster 3-3-3-3-3
then…
For time:
1-2-3-4-5-6-7-8-9-10
– Thrusters (135/95)
– Strict pull-ups
*Focus on connecting each set of thrusters by not dropping the bar