Week 1 of the handstand course is in the books after a strong showing on Saturday. Remember to do your homework! Goal is to walk 4 feet at least 3 times this week! Already there? Try 5 rounds of 4 feet for time. Remember to record your name on the board when you completed a level!

Monday 8/21

Last day on Clean & Jerk mini-cycle!

1. A) E2MOM x 5 sets:

– 2 x (clean & jerk) @ 65-75%

*Complete two full reps each set. Not TnG.

+

E2MOM x 5 sets:

– 1 x clean & jerk @ 80-95+%

*Goal is to build heavier than last week. If it feels good, test a new weight.

1. B) E3MOM x 4-6 sets @ 90% pace

– 200m run

– 5 power clean & push jerk

– 7 burpees over the barbell

RX+ 155/105

RX 135/95

Scaled 115/75, 95/65, 75/55

*Push the pace but keep round times the same.

Tuesday 8/22

A) E2M x 8 sets:

– 1 front squats

*Heavier than last week’s 2s. These should be around 92-95%.

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 10-20 wallballs 20/14 to (10/9’)

3: 6-8 pull-ups

*RX+ row 15/12 cal, 20 wallballs, 2-4 bar or ring muscle-ups

Wednesday 8/23

A) 6 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 8 Russian KB swings (70/44)

– 8 front loaded sandbag squats

R3M

6 min AMRAP @ 80-90%

– 200m run

– 8 DB push press (35/25ish)

– 20 double unders

R3M

6 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 8 toes to bar

– 8 box jumps w/ step down

R3M

6 min AMRAP @ 80-90%

– 200m run

– 8 double KB deadlifts (70/44)

– 8 ring rows

*Pace all 4 AMRAPs the same.

Thursday 8/24

A) E3MOM x 4 sets:

– 10 close grip bench press

– 8-10 pull-ups

*CGBP should all be at last week’s heaviest set.

*Goal on PUs is to go UB for a tough set of 8-10 add weight, do your body weight, or add a band.

B) 3 sets:

– 1000m row @ 90%

– R4M

*Goal is to finish at same exact time each set and keep within 5 sec of your 750m pace from last week.

C) 3 sets:

– 10 slide hamstring curls w/ pause

– 15 bent over reverse flys

*Heavier than last week.

Friday 8/25

A) E2.5M x 8 sets:

– 2 deadlifts

– alternate each set for 4 sets each

• 8 tall kneeling DB press
• 8 push-ups @ 3030 tempo

*Deadlifts should be around 85-90ish%. Focus on controlled TnG without bouncing the barbell.

B) 3 sets for quality:

– 20 front rack reverse lunges

– 6-8 strict toes to bar w/ pause at bottom

– 20 alternating elevated psoas marches

– 10 chest supported rows w/ pause at top

Saturday 8/26

8am Masters / Barbell

9am CrossFit

10am Intro to CrossFit / Handstand Course

Sunday 8/27

8am Endurance

10-12 Open Gym

Time to brag a little bit! This past weekend Coach RJ won first in her weight class at the 2018 USA Powerlifting South Regional. With this win RJ qualified for USAPL Nationals in Spokane, WA on October 10th. This comes on the heels of an intense 16 week strength cycle. A huge thank you to those of you who were able to attend on Saturday. Let’s continue to show her support as she represents EDCF on the national stage!

This Saturday we will be kicking off an 8 Week Handstand Course at 10am! The goal is to get those, regardless of skill level, more comfortable and competent with the handstand, handstand push-ups, and handstand walks. There will be homework and weekly progress tracking. Sound awesome? We think so! Find more details and a link to sign up HERE.

Monday 8/13

A) E2MOM x 5 sets:

– 2 x (clean & jerk) @ 65-75%

*Complete two full reps each set. Not TnG.

+

E2MOM x 5 sets:

– 1 x clean & jerk @ 80-95+%

B) Every 2.5 min x 4-6 sets:

– 12/9 cal row

– 6 deadlifts (135/95, 115/75, 95/65, 75/55)

– 5 hang power cleans

– 4 shoulder to overhead

RX+ perform 15/12 cal and use 155/105.

Tuesday 8/14

A) E2M x 8 sets:

– 2 front squats

*Heavier than last week’s 3s. These should be around 88-92%

B) 3 rounds for time:

– 400m run

– 10 double KB/DB front squats (55/35, 44/25, 35/18, 25/13, 18/9)

– 15 toes to bar

Wednesday 8/15

A) 8 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 10 Russian KB swings (53/35)

– 14 walking lunges

R4M

8 min AMRAP @ 80-90%

– 200m run

– 10 alternating DB snatch (55/35)

– 5 burpees

R4M

8 min AMRAP @ 80-90%

– 10 wallballs (20/14)

– 10 sit-ups

– 30 double unders

*Goal is to pace and have a steady state effort for all 3 sets.

B) 3 sets for quality:

– 12 medball hamstring curls

– 12 reverse snow angels (slow and controlled)

Thursday 8/16

A) E3MOM x 3 sets:

– 10 close grip bench press

– 10 bent over BB rows w/ pause

B) 4 sets:

– 750m row @ 90%

– R3M

*Goal is to finish at same exact time each set and keep within 5 sec of your 500m pace from last week.

C) 3 sets:

– 8 weighted or band assisted pull-ups

– 8/side rear foot elevated split squats

Friday 8/17

A) E2.5M x 6 sets:

– 3 deadlifts

– 10 DB incline press

*Deadlifts should be around 78-85ish%. Focus on controlled TnG without bouncing the barbell.

B) 3 sets for quality:

– contralateral carry down and back (slow and steady)

– 30 sec L-sit hold

– sled drag down and back (heavy but steady)

– 8-10 partner assisted glute ham raises

Saturday 8/19

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 8/20

8am Endurance

10-12 Open gym

Greetings, East Dallas.

Come out and support Coach RJ as she competes in the 2018 USA Powerlifting Southern Regional Championships this Saturday in Fort Worth! She will be lifting from 9-12 Saturday morning at the Radisson Fort Worth North at Fossil Ridge located at 2540 Meacham Blvd. Fort Worth, TX 76106. More details on the meet can be found HERE.

Monday 8/6

A) E90S x 8 sets

– power clean + split jerk

Sets 1-3: 3 @ 65-75% w/ pause

Sets 4-5: 2 @ 80-90%

Sets 6-8: 1 @ 90+%

B) 4 rounds for time:

– 400m run

– 8 power clean + push jerk (135/95, 115/75, 95/65, 75/55)

*Weight should be kept light enough so that at least your first set is UB.

Tuesday 8/7

A) E2.5M x 6 sets:

– 3 front squats

*Heavier than last week’s 4s.

B) EMOM x 4-7 sets:

1: 12/9 cal row

2: 12 KB walking lunges (53/35, 44/25, 35/18, 25/13)

3: 4 burpee box jump overs (24/20”) + 4-8 pull-ups

RX+: 15/12 cal row, CTB pull-ups

Wednesday 8/8

A) 10 min AMRAP @ 80-90%

– 250/200m row or 500/400m AB

– 7 toes to bar

– 14 wallballs

R5M

10 min AMRAP @ 80-90%

– 200m run

– 10 alternating DB snatch (55/35)

– 30 double unders

*Goal is topace and have a steady state effort for both sets.

B) 3 sets for quality:

– 15 banded hamstring curls w/ pause

– 8/side DB powell raises

Thursday 8/9

A) Every 90 sec x 10 sets:

– 1 squat clean

*Start around 60% and build to a heavy set

B) 5 sets:

– 500m row @ 90%

– R2M

*Goal is to finish at same exact time each set.

C) 3 sets:

– 8/side bent over DB/KB row

– 8/side rear foot elevated split squat

Friday 8/10

A) E3M x 5 sets:

– 5 deadlifts

– 5-15 perfect push-ups

*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.

B) 3 sets for quality:

– farmers carry down and back (heavy but UB)

– 30-60 sec floor or ring FLR

– reverse sled drag down and back (heavy but steady)

– 5 seated box jumps

Saturday 8/11

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 8/12

8am Endurance

10-12 Open gym

This week starts the beginning of the 2018 CrossFit Games! Watch the best CrossFit athletes from around the globe compete head to head from Wednesday 8/1 to Sunday 8/5. A list of the events is posted HERE for individuals, teams, masters, and teens. You can bet we will be streaming the games live at the gym!

Monday 7/16

A) Every 2.5 minutes x 5 sets:

– 3 push press + 2 push jerk + 1 split jerk

*Keep moderate to insure good technique and timing

B) Every 5 minutes x 4-5 sets:

– 500/400m row

– 20/15 push-ups

– 10 box jump overs

*Scale push-ups so that first set is unbroken or close to it.

Tuesday 7/17

A) E3M x 4 sets:

– 6 front squats

*Heavier than last week’s 8s.

B) Tester (compare to 6/25)

15 min AMRAP:

– 15 thrusters (95/65)

– 15 pull-ups

– 15 burpees

RX+: 115/75

Masters

A) E3M x 4 sets:

– 7 back squats

– 10 L-seated DB presses

*Squats should be heavier than last week.

B) 15 min AMRAP:

– 300m run or 300/225m row

– 10 alternating DB snatches

– 10 walking lunges

– 10 lemon squeezes

– 30 single unders

Wednesday 7/18

A) Every 2 min x 4-5 sets

Station 1: 300m run

Station 2: 10 hang power cleans + 6-8 toes to bar + 20 double unders

Station 3: 16 overhead walking lunges + 8 burpees over the plate

Station 4: rest

B) 3 sets for quality:

– 3 TGUP / arm

– 8/side single leg DB/KB Romanian deadlifts

*If single leg isn’t attainable perform 10 regular RDLs.

Thursday 7/19

A) Every 2 minutes x 5 sets:

– 5-4-3-2-1 x overhead squats

*Try and build  to a single heavy rep.

B) For time:

– 1000/800m row

– 50 double unders

– 15 overhead squats (95/65, 75/55, 65/45)

– 10 burpee pull-ups

– 15 overhead squats

– 50 double unders

– 1000/800m row

RX+ use 115/75 and perform 10/7 bar muscle-ups and

Masters

A) E2MOM x 5 sets:

– 3 strict press + 3 push press

B) For time:

– 750/600m row

– 50 single unders

– 20 RKB swings

– 15 push-ups

– 10 ring rows

– 15 push-ups

– 20 RKB swings

– 50 single unders

– 750/600m row

Friday 7/20

A) E4M x 3 sets:

– 8 deadlifts

– 16 alternating standing single arm overhead press

*Deadlifts should be around 65-75%. Focus on controlled TnG without bouncing the barbell.

B) 3 sets for quality:

– 60 sec of max effort supinated pull-ups

– 8/side front foot elevated KB front rack reverse lunges (foot on 45# plate)

– KB contralateral carry down and back

– 30 sec accumulated L-sit

Saturday 7/21

8am Masters

For time with a partner:

– 1000/800m row

– 80 RKB swings

– 80 goblet squats

– 1000/800m row

– 60 elevated push-ups

– 60 ring rows

– 1000/800m row

– 40 lemon squeezes

– 40 NPU burpees

9am CrossFit

For time with a partner:

– 2000/1500m row

– 80 KB swings

– 80 goblet squats

– 1500/1200m row

– 60 push-ups

– 60 pull-ups

– 1000/800m row

– 40 box jumps

– 40 burpees

10am Intro To CrossFit

4-5 rounds for time:

– 250/200m row

– 10 wallballs

– 200m run

– 10 RKB swings

R2M

Sunday 7/22

10-12pm Open Gym

As we dive into another macrocycle this week, athletes will experience an increase of volume. In the coming weeks you may notice more front squats, single leg work, deadlift variations, push press/jerk complexes, and vertical pressing strength. Remember, there is a plan with everything we do. Nothing is random. Everything has purpose and progression. Stick to the script. Don’t stress. Eat right. Sleep right. Pay attention to aches and pains… and you will progress.

Monday 7/9

A) Every 2.5 minutes x 5 sets:

– 3 push press + 2 push jerk

*Keep moderate to insure good technique and timing

B) Every 3 minutes x 4-7 sets:

– 200m run

– 4-8 strict handstand push-ups

– 16 RKB swings (70/44)

– 32 double unders

*Scale with kipping HSPU, 2-3 wall walks, or 6-10 L-seated DB presses.

C) 3 sets for quality:

– 10 banded face pulls

– 15 hollow rocks

Tuesday 7/10

A) Every 2 min x 4 sets each:

Station 1: 8 front squats

Station 2: 8 BB floor press w/ pause

*Build on both movements over the course of 4 sets.

B) For time:

– 1000/800m row

– 20 squat cleans (185/135, 155/105, 135/95, 155/75)

*Weight should allow you to perform quick and precise singles.

*RX+ use 225/155.

C) 3 sets for quality:

– 3 TGUP / arm

– 10 DB/KB Romanian deadlifts @ 30X1

Wednesday 7/11

A) Every 90 sec x 4-5 sets

Station 1: 20 double unders + 6-10 pull-ups + 6-10 ring dips

Station 2: 15/12 cal row

Station 3: 8-12 burpee + box jump overs

Station 4: 200m run

RX+ replace pull-ups with 3-5 ring or bar MU

B) 3 sets for quality:

– 10 banded psoas march from hollow position

– 30 sec side plank / side

Thursday 7/12

A) Every 2 minutes x 5 sets:

– 3 overhead squats @2111

*Try and build per set.

B) 3 rounds for time:

– 400m run

– 8 hang squat snatch (95/65, 75/55, 65/45, 55/35)

– 10 toes to bar

*Use a weight that enables you to keep first couple sets UB.

Friday 7/13

A) E4M x 3 sets

– 10 deadlifts

– 10 seated Arnold presses @ 2111

*Deadlifts should be around 65-70%. Focus on controlled TnG without bouncing the barbell.

B) 3 sets for quality:

– seated hand over hand vertical rope pull

– farmers carry down and back (heavy but fast)

– 8/side front foot elevated KB front rack reverse lunges (use 45# plate)

– 6-8 strict toes to bar

Saturday 7/14

8am Masters

5 rounds for time with a partner

– 500/400m row

– 20 DB thrusters (10 each)

– 20 sit-ups (10 each)

9am CrossFit

5 rounds for time with a partner:

– 500/400m row (250/200 each)

– 20 thrusters (10 each) – 95/65

– 20 pull-ups (10 each)

10am Free Intro / Open Gym

4-5 rounds for time:

– 250/200m row

– 10 wallballs

– 200m run

– 10 RKB swings

R2M

Sunday 7/15

8am Endurance

10-12 Open Gym