Congrats to Hannah J. for ending the Whole Life Challenge with a PERFECT SCORE of 100% compliance! 6 weeks of not slipping up once! Sleep, hydration, mobility, nutrition, added weekly lifestyle habits… she did is all. Great work and commitment Hannah!

Join us again this Friday to watch out athletes take on CrossFit Open workout 18.3 at Friday Night Lights: Round 3. We’ve had some awesome attendance and help from our members and would love to continue the momentum going into this Friday!

Monday 3/5

A) Every 90 sec x 5 sets:

– 5 TnG push press

*build per set to a tough set of 5

B) Every 6 minutes x 3-4 sets @ 90%

– 400m run

– 20/15 push-ups

– 15 box jump overs (24/20”)

*Elevate/scale push-ups so that first set is UB with perfect technique.

C) 3 sets for quality:

– 10 dislocates

– 20 banded pull-aparts

Tuesday 3/6

A) Every 4 minutes x 4 sets:

– 12 alternating BB front rack reverse lunges (build each set)

– pull-ups (working on efficiency or strength building)

• L3: 6-10 chest to bar pull-ups
• L2: 6-10 kipping
• L1: 6-10 banded chest to bar

– double unders

• L3: 50  double unders (try and go UB and relaxed)
• L2: accumulate 30 double unders
• L1: 10-15 x single-single-double

B) For time:

– 1000/800m row

– 50 DB snatches (50/35)

– 30 toes to bar

Wednesday 3/7

A) Every 90 sec x 4 sets each:

Station 1: 5-4-3-3-2 x bench press @ 20X1

Station 2: 5-4-3-3-2 x deadlifts @ 20X1

*Set of 2 should be around 90%.

B) Every 90 sec x 4 sets each:

Station 1: seated banded leg curls x 20 reps

Station 2: BB abdominal roll-outs x 8-10 reps @ 3010

Station 3: supinated grip bent over Barbell Row x 6-8 reps @ 2111

C) Accumulate 3 min ring or floor FLR

Thursday 3/8

A) Every 90 sec x 10 sets

Sets 1-3: 3 x high hang snatch @ 50-60%

Sets 4-6: 2 x hang snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

B) EMOM x 5 sets

– 4-6 TnG power snatches @ 75/55

*This should be light with and emphasis on cycling quickly.

C) EMOM x 4-6 sets:

1: 12/9 cal row

2: 8 double KB hang clean + shoulder to overhead (53/35)

3: 10 burpees to target

*RX+ up to 15/12 cal row, 10 reps on KBs, and 12 burpees to target.

Friday 3/9

Open Workout 18.3

Saturday 3/10

8am Masters

9am CrossFit

10am Free Intro / Open Gym

Sunday 3/11

8am Endurance

Friday Night Lights Week 1 is in the books and really showed the unity of our group. Scores will be tallied and updated on the back whiteboard (on the wood wall) over the next couple of days. It was awesome to see teams and athletes come together and go through “the suck” which was 18.1!

This Friday, and for the next four weeks, we get ready to do it all again with 18.2 dropping on Thursday evening. If your team didn’t win the spirit award this past week then this Friday is your chance to make up some points!

Perform Intentional Acts of Kindness This Week

Simple Instructions:

1. Each day, consciously perform an act of kindness. It can be as small as you like.
2. Examples might include something as simple as holding the door open for the person walking behind you when you’re in a hurry or taking time to thank someone who offered you help or support. There is no lower limit to kindness.
3. At the end of each day, reflect back on the acts you did or didn’t perform. If you didn’t perform an intentional act of kindness, consider why. Was it a lack of opportunity? Did you forget? Were you self-conscious?
4. Consider any opportunities you might have missed.
5. Score the practice as a “yes” only if you intentionally performed an act of kindness.

Monday 2/26

A) E2M x 4 sets

– 2 x (clean & jerk)

*Building from 60-75% w/ 1-2 count pause in receiving position of jerk.

+

E2M x 4 sets

– 1 x clean & jerk

*Building from 80-90+%.

B) For time:

– 600m run

– 15 ground to overhead (135/95)

– 400m run

– 10 ground to overhead

– 200m run

– 5 ground to overhead

*Ground to overhead should be power clean + push jerks.

C) 1 set for quality:

– 20 Turkish get-ups

Go heavy but keep form intact.  

Tuesday 2/27

A) Every 4 minutes x 4 sets:

– 20 double KB front rack walking lunges AHAP

– 10 chest to bar pull-ups (work on efficiency)

– AMRAP strict HSPU + 5 kipping HSPU

B) EMOM x AMRoundsAP

1: 15/12 cal row (scale to 12/9)

2: 12 burpees to target (scale to 10 or 8)

*Get at least 4 rounds in even if you need to take a minute or two off.

*Get into the pain cave for this one.

Wednesday 2/28

A) Every 90 sec x 6 sets each:

Station 1: 4 x bench press @ 20X1

Station 2: 4 x deadlifts @ 20X1

*Start at last week’s heaviest set.

*Build to a heavy set of 4 on each movement.

B) 3 sets all out:

– Suicide sprint down floor

– 20 KB swings (70/44)

– 40 double unders

R2-3M

Thursday 3/1

A) Every 90 sec x 3 sets:

– 3 stop snatch pull + high hang snatch @ 55-65%

+

Every 90 sec x 3 sets:

– 2 stop snatch pull + hang snatch @ 65-75%

(hang, floor)

+

Every 90 sec x 4 sets:

– pause snatch @ 75, 85, 90+%

B) 2K row time trial

*Goal is to hold a pace about 5 sec slower than last week’s 500m repeats.

C) 3 sets for quality:

– 10 x BB hip thrusts @ 10X1

– 30 sec x L-sit, accumulated

Friday 3/2

CrossFit Open WOD 18.2

6-8pm Friday Night Lights

Saturday 3/3

8am Masters CrossFit

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 3/4

8am Endurance

THE 2018 OPEN IS HERE. 5 weeks. 5 WODs. Each one will be released on Thursdays at 7pm and all registered athletes will have until Monday at 7pm to complete and input their scores. We’ve got 20 official athletes registered as of right now and I expect to see more by this Thursday!

Why should you register? The Open is a celebration of your fitness. There are both scaled and and RX divisions to “compete” in. If you don’t think you can compete workouts at the scaled level we will scale even further so that you can. The most important thing is participation and completion of all 5 WODs.

We are making fitness fun again! Every Friday night starting at 6pm we will be hosting Friday Night Lights. The atmosphere this creates is one of a kind and something all of our athletes should experience. Plus we are doing it intramural style this year with each athlete being placed on a team. You get points for participation and spirit, not results! Can’t complete them on Fridays? No worries. There will be times on Thursday evenings, Saturday mornings, Sunday mornings and Monday evenings if needed for you to get them in.

So step outside of your comfort zone and SIGN UP HERE under EDCF for the 2018 CrossFit Open.

This Week Explore What It Means to Communicate Responsibly

Simple Instructions:

1. Use social media and online forums only in ways that represent your best self — honest, kind, compassionate, supportive, etc.
2. Some examples: Post things you find funny or uplifting, share honestly what’s going on in your life (even if you’re sad), skip the opportunities to join conversations that typically end in arguments or hurt feelings, or say something supportive to someone rather than just choosing an emoji response.
3. If you don’t use social media or online forums, consider this practice in the context of your text messages and email.
4. Score the practice as a “yes” if your use of electronic communications is “best self” all day.

Monday 2/19

A) Every 2 sec x 8 sets

– clean + split jerk

*Building from 60-90+%.

*Pause 1-2 counts in receiving position on first 4 sets

B) CrossFit Open 13.4

7 min AMRAP:

– 3 clean & jerks (135/95)

– 3 toes to bar

– 6 clean & jerks

– 6 toes to bar

– etc. increasing by 3 each round

*Clean & jerks are ground to overhead style.

C) 3 sets for quality:

– 10 bent over DB rows / side

– 20 elevated banded psoas marches (alternating 10 each)

Tuesday 2/20

A) E2MOM x 8 sets:

– 5-5-4-4-3-3-2-2 box squats

*Absolutely no rocking. Keep weight in heels with a widened stance.

*Weight should be about the same across all sets and the same or slightly heavier than last week.

B) E6MOM x 3 sets @ 90%

– 400m run

– 15 UB thrusters (95/65)

– 12 CTB pull-ups

– 9 bar facing burpees over the bar

*Use new Open standards on burpees.

Wednesday 2/21

A) E2MOM x 5 sets each:

Station 1: 5 x bench press @ 20X1

Station 2: 5 x deadlifts @ 20X1

*Keep weight heavier than last week’s heaviest set.

*Build to a heavy set of 5 on each movement.

B) E3M x 4-6 sets

– 20/15 cal row

– 15 RKB swings

– 10 box jumps + step down

Thursday 2/22

A) EMOM x 5 sets – front squat

Sets 1-3: 2 reps a @ 60-70%

Set 4-5: 1 rep @ 75, 80%

+

E2MOM x 4-5 sets

– 1 front squat @ 80-100+%

*Build to a new max or a heavy single rep. Take 5 sets if needed

B) 4-6 sets:

– 500m row

R60S

*Keep same pace as last week!

Friday 2/23

CrossFit Open WOD 18.1

Saturday 2/24

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 2/25

8am Endurance

This week’s Whole Life Challenge well-being practice is thinking about your most important goals.

Instructions:

1. At the beginning of the week, write out a list of several of your most important intentions, aims, or goals, along with why each one is important to you.
2. Each day, rewrite your list and remove one goal until you have a single, most-important one remaining. (Consider: removing an intention or goal can be based on the intention or goal itself, or the “why.”)
3. Continue to rewrite your most-important intention, goal, or aim and its “why” each day for the remainder of the week (Consider: your “why” can evolve as you go.)

The 2018 Open

The 2018 Open is right around the corner with the first workout dropping February 22nd and we want you to be a part of it with us!

This week’s well-being practice is titled “Appreciations”. Every day of the week, the goal is to pick a person in your life and write down what you appreciate about them. You also have to pick something about yourself that you appreciate.

True appreciation isn’t ever about true or false. It’s about acknowledging the things about you and others that you want to see more of in yourself, them, and the world. More than just positive thinking, our appreciations are grounded in the things you see, feel, experience, and know about yourself and others.

This doesn’t have to be shared with the person you pick. This is more about you than anything. Please watch the short video for more information on Appreciations.

Monday 2/5

A) E2MOM x 6 sets:

– split jerk

Set 1&2: 3 reps @ 65-75%

Set 3&4: 2 reps @ 75-85%

Set 5&6: 1 rep @ 85-95%

*On the first 3 sets pause 1 count at bottom of dip and at catch.

Barbell Cycling Day 2

B) E2M x 3 sets:

– 6 x UB TnG power snatches

*Build as you go. Work on efficient movement.

C) 5 rounds for time of:

– 10 toes to bar

– 8 shoulder to overhead (135/95)

– 6 burpees over the barbell

Tuesday 2/6

A) E2MOM x 6 sets:

– 5 x box squats @ 70-75%

*Absolutely no rocking. Keep weight in heels with a widened stance.

*Weight should be about the same across all sets and slightly heavier than last week.

B) 10 to 1 reps of:

– thrusters 95/65

*Each set of thrusters is followed by 30 double unders.

C) 3 sets of:

– 10 clamshells / side

– 10 powell raises / side

Wednesday 2/7

A) Every 90 seconds x 3 sets:

Station 1

• L3: 2-3 x (1 muscle up + 5 ring dips)
• L2: 6-10 strict ring to chest pull-ups + 6-10 strict ring dips
• L1: 6-10 x banded supinated pull-ups + 6-10 dips

Station 2

• L3: handstand walk x 30-50 feet
• L2: handstand walk practice with partner (split 45s/45s)
• L1: handstand wall hold (practice taking one leg off)

Station 3

• L3: hanging L-hold x 30 sec accumulation
• L2: L-sit x 30 sec accumulation
• L1: high knee hold on boxes x 30  sec accumulation

B) For time:

– Run 800m

– 40 RKB swings (53/35)

– Row 1000/800m

– 40 RKB swings

– Run 800m

Thursday 2/8

A) E2MOM x 4 sets each (8 sets total):

Station 1: 8 x close grip bench press @ 20X1 (50-60%)

Station 2: 8 x supinated bent over BB row

B) E2MOM x 4 sets each (8 sets total):

Station 1: 10 Romanian deadlifts @ 20X1 (50-60%)

Station 2: 10 x kneeling DB/KB overhead press

C) 3-4 sets AFAP:

– sled drag down and back (heavy but fast pace)

– 8 burpees AFAP

– 20 sec all out row

R2-3M between sets

Friday 2/9

A) E2MOM x 8 sets

– 2 front squats

*Start at heaviest weight from last week’s 3’s.

B) 4-6 sets:

– 500m row @ 90%

R2M

*Goal is to keep each row at almost exactly the same pace. If you can keep pace then go for 5 or 6 sets.

C) 3 sets for quality:

– 1 lap waiter’s walk w/ alternate KB front rack (slow walk)

– 3 dragon flags (6 sec descent)

Saturday 2/10

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 2/11

8am Endurance

Week 2 of the Whole Life Challenge is underway and with that comes a new well-being practice. This week we will incorporate the morning routine. Whether you choose to exercise, mobilizing, reading, journaling, or meditation, make sure you do something for yourself for at least 10 minutes each morning before getting pulled into the next obligation. When you make time for yourself first you set the tone for the day ahead.

Monday 1/29

A) E2MOM x 5 sets:

– 2 x split jerks

*On the first 3 sets pause 1 count at bottom of dip and at catch.

Barbell Cycling Day 1

B) E2M x 3 sets:

– 6 x UB power clean + push jerk

*Build as you go. Work on efficient movement.

C) 10 to 1 reps for time:

– pull-ups

– push ups

– KB swings (70/44)

Tuesday 1/30

A) E2MOM x 5 sets:

– 5 x box squats @ 65%

*Absolutely no rocking. Keep weight in heels with slightly widened stance.

B) E3MOM x 4-6 sets

– 250/200m row

– 30 double unders

– 8 DB/KB front rack walking lunges (50/35ish)

Wednesday 1/31

A) Every 90 seconds x 3 sets:

Station 1

• L3: ring MU x 3-5 reps
• L2: 6-10 strict ring pull-ups + 6-10 strict ring dips
• L1: 6-10 x banded supinated pull-ups + 6-10 dips

Station 2

• L3: handstand walk x 30-50 feet
• L2: handstand walk practice with partner (split 45s/45s)
• L1: handstand wall hold (practice taking one leg off)

Station 3

• L2: L-sit x 30 – 45 sec accumulation
• L1: High knee hold on boxes x 30-45 sec accumulation

B) 3 rounds for time @ 90%:

– 400m run

– 20 alternating DB snatch (50/35ish)

– 10 toes to bar

R60S

C) 3 sets for quality:

– 1 lap double KB front rack walk (slow)

– 8 banded YTWs

Thursday 2/1

A) E2MOM x 3 sets each (6 sets total):

Station 1: 10 x close grip bench press @ 20X1 (45-55%)

Station 2: 10 x supinated bent over BB row

B) E2MOM x 3 sets each (6 sets total):

Station 1: 10 Romanian deadlifts @ 20X1 (45-55%)

Station 2: 10 x kneeling DB/KB overhead press

C) 3-4 sets AFAP:

– hand over hand sled pull x 1 length

– box push x 1 length

R2-3M

Friday 2/2

A) E2MOM x 6 sets

– 3 front squats

*Start at heaviest weight from last week’s 4’s.

B) 3 min @ 90%

– 500/400m row

– AMRAP wallballs in remaining time

R2M

3 min @ 90%

– 400m run

– AMRAP burpee DB box step ups

Saturday 2/3

8am Masters

9am CrossFit

10am Intro To CrossFit

Sunday 2/4

8am Endurance

The Whole Life Challenge kicked off this past Saturday and we’ve got 19 official EDCF participants! One of the things that drew me to the WLC in the first place was that it wasn’t just another nutrition challenge. Every week they introduce another well-being practice and I thought that I would share it with the rest of our community and maybe it would stick with a few of you.

Mindful Breathing:

1. Sit quietly or lie down, close your eyes and mouth, and put one hand on your chest and the other on your stomach.
2. Breath only through your nose while focusing your attention on keeping your chest still while your abdomen rises and falls with each breath, breathing the minimal amount necessary.
3. Feel the rising and falling of your abdomen, noticing any thoughts, physical sensations, or emotions that arise in your mind.
4. Let your thoughts, sensations, and emotions pass by, using your breathing as an anchor to focus on.
5. Do this for a minimum of ten minutes each day. You can break it into multiple pieces, doing a few minutes in the morning, a few in the afternoon, etc., but you should total at least ten minutes overall.

Monday 1/22

Last week of strength cycle!

A) Every 90 sec x 8 sets each:

– back squat

– bench press

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5&6: 2 @ 88-92%

+

The next two sets are untimed. Please go when rested. Set 8 is optional.

Sets 7&8: 1 @ 95+%

*If you are feeling good, try for a new 1RM. You will need a spotter. Please remember to be safe during attempts.

B) 3 sets for quality:

– 8 single leg medball curls

– 8 DB bicep curls

– 8 DB Romanian deadlifts

– 8 DB tricep extensions

Tuesday 1/23

A) E2MOM x 8 sets:

– clean & jerk

Sets 1-4: 2 @ 60-80%

Sets 5-8: 1 @ 85-95+%

*If not going off percentages build based on feel. First half should be moderate and sharp. Second half should be tougher with no lapse in form.

B) EMOM x 4-7 sets:

1: 12/9 cal row (Rx+ use 15/12)

2: 12 alternating DB snatch

3: 10 DB front rack lunges (50/35)

*Scale reps back to stay on pace

*DB snatches & lunges are CF Open standard

Wednesday 1/24

A) E2MOM x 3 sets

Station 1

• L3: bar MU x 3-5 reps
• L2: banded bar MU x 3-5 reps
• L1: 10 x banded CTB pull-ups

Station 2

• L3: handstand walk x 30-50 feet
• L2: handstand walk practice with partner
• L1: nose & toes handstand hold x 45 sec

Station 3

• L2: L-sit x 30 – 45 sec accumulation
• L1: High knee hold on boxes x 30-45 sec accumulation

B) 3 rounds for time @ 90%:

– 400m run

– 20 KB swings (70/44)

– 10 burpee pull-ups

R60S

Thursday 1/25

Last week of strength cycle!

A) Every 90 sec x 8 sets each:

– deadlift

– bench press

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5&6: 2 @ 88-92%

+

The next two sets are untimed. Please go when rested. Set 8 is optional.

Sets 7&8: 1 @ 95+%

B) 3 sets for quality:

– 3 TGUP / arm (heavy)

– 8 single arm DB rows / side

– 8 BB good mornings (moderate weight)

– 8 strict pull-ups – supinated (weighted if possible)

Friday 1/26

A) E2.5MOM x 4 sets

– 4 front squats

*Start at heaviest weight from last week’s 6’s.

B) 5 min of work @ 90%

– 500/400m row

– 15 thrusters (95/65 lbs)

– max bar facing burpees in remaining time

R3M

5 min of work @ 90%

– 400m run

– 12 hang power cleans (135/95, 115/75, 95/65)

– max burpee box jump overs in remaining time

R3M

5 min of work @ 90%

– row for meters

Saturday 1/27

8am Masters

9am CrossFit

10am Intro To CrossFit (also open gym)

Sunday 1/28

8am Endurance

The 2018 CrossFit Open is creeping up on us at the end of February and we are planning something special for you all!

Leading up to the first week of the Open you will see a shift to focus on barbell cycling and gymnastic work. What is barbell cycling? It’s the ability to efficiently cycle through a set number of reps with more technical barbell movements. Think clean, jerk, snatch.

Weather you are officially signing up for the Open or not we are going to be taking on the five different workouts every Friday from February 22nd to March 26th.

You can officially sign up for the Open by following the link >HERE<. Remember to register under East Dallas CrossFit!

Monday 1/15

A) Every 90 sec x 8 sets each:

– back squat

R60S

– bench press

R90S

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5-8: 2 @ 88-92%

B) 3 sets for quality:

– 8 medball hamstring curls

– 8 DB bicep curls

– 8 single leg Romanian deadlift / side

– 8 DB tricep extensions

Tuesday 1/16

A) E2MOM x 6 sets:

– clean & jerk x 2 reps

*Build from 65-85%.

B) CrossFit Open WOD 12.3

AMRAP in 18 min

– 15 box jumps – SD (24/20”)

– 12 push press (115/75)

– 9 toes to bar

Wednesday 1/17

A) Against a 7 minute clock @ 80-90%:

– 1000/800m row

– Max effort wallballs in remaining time

R4M

Against a 7 minute clock @ 80-90%:

– 800m run

– Max effort double unders in remaining time

R4M

Against a 7 minute clock @ 80-90%:

– 1000/800m row

– Max effort burpees to target in remaining time

B) 3 sets for quality:

– 1 lap contralateral carry / side

–  30 sec accumulated L-sit

Thursday 1/18

A) Every 90 sec x 8 sets each:

– deadlift

R60S

– overhead press

R90S

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5-8: 2 @ 88-92%

B)  3 sets for quality:

– 3 TGUP / arm (heavy)

– 8 single arm DB rows / side

– 8 BB good mornings @ 20X1 (moderate weight)

– 8 strict pull-ups – supinated (weighted if possible)

Friday 1/19

A) E3MOM x 4 sets

– 6 front squats

*Start at heaviest weight from last week’s 8’s.

B) Two sets for max reps, each against a 4-minute running clock, of:

– 400m run

– 12 hang power cleans (135/95, 115/75, 95/65)

– max burpee box jump overs in remaining time

Rest 4 minutes between sets.

C) 3 sets for quality:

– contralateral carry x 1 lap / side

– 30 sec accumulated L-sit

Saturday 1/20

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

Sunday 1/21

8am Endurance