Build up to a heavy clean and jerk in 3-4 attempts:
then…
3 rounds for max reps:
– 30 sec amrap clean and jerk – 115#/75#
– 30 sec amrap box Jumps – 24/20′
– 30 sec amrap KBS – 1.5/1
– 30 sec amrap burpees
– rest 3 minutes
Author: Ryan Savard
Determination
via YouTube
After practicing muscle up progressions in class the other night, Jen H. was determined to nail a bar muscle up. Well today she did and here is proof.
If you have a goal in mind and want to reach it, please feel free to use the gym at your disposal. Let me know what you want to work on and when you want to work on it and I will try my best to help you make it happen! Having trouble thinking of something? Let’s brainstorm!
Free Saturday Workout at 10am – Hide yo kids! Hide yo wife! Bring friends!
3 rounds for time:
– 400 m run
– 30 wallballs (20/15)
– 30 abmat sit-ups
then…
January Challenge.. DUN DUN DUN!!
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