Posted May 06 2015 by Ryan Savard
Outside The Box: Christina & KJ Take On The MS150This past weekend, KJ and Christina both took on the annual MS 150. Over a two day span, the two road over 160 miles each to raise money and awareness for multiple sclerosis. Here is what Christina had to say about her experience: “I am so glad I was able to do it with my coworkers and fellow[...]
Posted May 05 2015 by Ryan Savard
Programming Overview: May 4-8Monday 5/4 A) Back squat 5, 4, 3, 2, 1; rest 2-3mins + 3-4 sets tough effort: – Row 250m – 15 KB swings (53/35) – 10 burpees (AFAP) rest 4-5 mins Tuesday 5/5 A1) Push press cluster 1.1 x 10S/30S A2) 6-10 UB T2B; R2-3M x 4 sets *accumulate at least 6 reps if not UB B) Every 2 m[...]
Posted Apr 29 2015 by Ryan Savard
Movement Analysis: The SnatchWhen we first introduce the Snatch to our athletes in the Prep Course it can be pretty daunting. We spend two full classes breaking down the snatch into separate parts before bringing it all together and adding weight appropriately. After two full classes of learning the ins and outs of the movem[...]
Posted Apr 27 2015 by Ryan Savard
Programming Overview: April 27-May 1Monday 4/27 A) Back squat build to a 10RM @ 20X0 – get two or three feeler sets then go for it B) EMOM x 10 min E: 5 hang power snatch (moderate weight) O: 4-8 ring dips C) EMOM x 10 min E: 10 KB swings (heavy) O: 10 C2G push-ups Tuesday 4/28 A1) Push press clusters TnG 1.1.1 R10S/30S A2) [...]
Posted Apr 20 2015 by Ryan Savard
Programming Overview: April 20-24Monday 4/20 A) Back squat 4 reps; R2-3M x 4 sets (Compare to 4/13) B) E2MOM x 10 min (5 sets) – 1 clean pull + 1 hang squat clean + 2 front squats + 10 min AMRAP at 80-90%: – 5 pull-ups – 10 C2G push-ups – 15 air squats Tuesday 4/21 A1) Push press clusters TnG 2.2.2 R10S/[...]
Posted Apr 20 2015 by Ryan Savard
Introducing Coach Jon BunnerEDCF Coach Introduction With Jon Bunner from Casey Reid on Vimeo. ^Check out the video above.^ Introducing the man, the myth, the legend… Coach Jon Bunner. Jon had been a member at EDCF for about 2 years before deciding to up his game and go through our Coach’s Prep Program. A few month[...]
Posted Apr 16 2015 by Ryan Savard
April 2015 Newsletter^^Click on the image above to check out the newsletter^^ [...]
Posted Apr 15 2015 by Ryan Savard
Learning To Live LeanElizabeth has been on a nutrition tear for the past month and a half. Learning how to balance, time, and quantify her daily intake in ways that are tailored to her goals. Check out what she had to say about it all: . “Over the past 6 weeks I have been participating in a personalized nutritio[...]