The Whole Life Challenge is right around the corner! Official kick off date is January 20th. Check out what I had to say last week about the challenge HERE.

Also, here is a bunch of articles to nerd out on about the Whole Life Challenge’s 7 daily habits.

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Monday 1/8

Phase 4, Week 2 – A Day

A) 6 sets:

– 3 back squats @ 85-88%

R60S

– 3 bench press @ 85-88%

R90S

 

B) 3 sets for quality:

– 8 medball hamstring curls

– 8 DB bicep curls

– 8 single leg Romanian deadlift / side

– 8 DB tricep extensions

 

Tuesday 1/9

A) E2MOM x 8 sets

– 2 clean + 1 jerk

*Build from moderate to heavy keeping sharp form the whole way through (65-90+%)

 

B) EMOM x 4-5  sets:

1: 12/9 cal row

2: 5 tough power clean + push jerks (155/105, 135/95, 115/75, 95/65)

3: 7 burpee + box jump over

4: 9 toes to bar

 

*RX+ row 15/12 calories.

 

Wednesday 1/10

A) 15 min AMRAP:

– 500m row

– 50 double unders

– 10 pull-ups

R5M

15 min AMRAP:

– 400m run

– 20/15 push-ups

– 20 wallballs (20/14)

 

B) 3 sets for quality:

– 10 banded face pulls

– 8 banded wood choppers / side

 

Thursday 1/11

Phase 4, Week 2 – B Day

A) 6 sets

– 3 deadlifts @ 85-88%

R60S

– 3 overhead strict press @ 85-88%

R90S

 

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 1/12

A) E3M x 3 sets

– 8 front squats

*Start at same weight you stopped at last week and build if able.

 

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

– 500/400m row

– 15 thrusters (95/65 lbs)

– max bar facing burpees in remaining time

Rest 4 minutes between 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 1/13

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 1/14

8am Endurance

TBD Open Gym

New Year, New You! Yes it’s cheesy, and the truth is we shouldn’t need a specific date to set goals for ourselves or to get back on track. So why do we revisit this way of thinking every year? My answer is why not? It’s better than the alternative, which is doing nothing. And even if we throw 10 new goals against the wall and only one of them sticks and withholds the test of time then that is a win in my book.

A lot of us want the same things. Eat better, work out more consistently, stress less, sleep more, drink more water, etc… We wanted to present a program that would encapsulate all these things into one easy to use platform.

Say hello to The Whole Life Challenge starting January 20th. This is an 8 week lifestyle “challenge” that approaches healthy behavior from all angles by introducing habits slowly and helping you stay accountable through their easy to use app and website. Do you need a kick start? Join the EDCF team by clicking the link to sign up or find out more.

–> LINK TO WHOLE LIFE CHALLENGE <–

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Monday 1/1 – New Year’s Day (9am only)

“Fight Gone Bad”

Three rounds of:

– wallballs (20/14)

– KB sumo deadlift high-pull (70/44)

– box jump (20/16”) – step down

– push press (75/45)

– row for calories

 

In this classic CrossFit workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round with a one minute break in between. When the minute changes, the athletes must move to next station. One point is given for each rep, except on the rower where each calorie is one point.

 

Tuesday 1/2

Phase 4, Week 1 – A Day

A) Every 90 seconds x 5 sets:

1: 5 back squats @ 82%

2: 5 bench press @ 82%

 

B) 3 sets for quality:

– 8 medball hamstring curls

– 8 single arm DB rows / side

– 8 single leg Romanian deadlift / side

– 8 strict pull-ups (weighted if possible)

 

Wednesday 1/3

A) E2MOM x 8 sets:

– 1 halting clean pull (at knee) +

1 clean pull + 1 clean

*Work from 65-90+%. Keep it sharp.

 

B) Every 5 minutes x 4 sets:

– 20/15 cal row

– 10 burpee box jump overs (24/20”)

– 10 toes to bar

– 10 thrusters (95/65)

*Scale down reps if needed to keep intensity high. 12/9 cal row and 8 reps per movement.

 

Thursday 1/4

Phase 4, Week 1 – B Day

A) Every 90 seconds x 5 sets:

1: 5 deadlifts @ 82%

2: 5 overhead strict press @ 82%

3: rest

 

B) 3 sets for quality:

– 3 TGUP / arm (heavy)

– 8 single arm DB rows

– 8 single DB step-ups

– 8 strict pull-ups (weighted if possible)

 

Friday 1/5

A) E4M x 3 sets:

– 10 front squats

*These should be around 50% of your 1RM.

 

B) 4 rounds for time:

– 500/400m row

– 4 DB man-makers (50/30, 40/20, 30/15)

– 30 double unders

*This should be aerobic. Keep it as so and focus on pace and rhythm.

 

Saturday 1/6

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

 

Sunday 1/7

8am Endurance

The gym will be on regular schedule Tuesday – Sunday this week. Come on in!

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Monday 12/25 – Christmas

Gym Closed

 

Tuesday 12/26

“The Deuce” (Week 3 – last one!)

A) Bench press @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

 

B) Back squat @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

 

*You may rack the weight as many times as needed during the 2 minutes. Each person will be teamed up with a spotter. Safety is the biggest priority. If you feel your form start to break down, rack the weight and reset. The goal is to keep weight the same as the last two weeks and increase the number of total reps for both movements.

 

C) “Arm Farm” x 2 sets:

*Don’t put DBs down!

– 10 french press

– 10 double bicep curls

– 10 skull crushers

– 10 palms up/down curls

– 10 cheat hammer curls

– 10 standing overhead press

– 10 bench press

R3-4M between sets

 

Wednesday 12/27

A) E2MOM x 5 sets:

– Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

+

B) E2MOM x 3 sets:

– Speed Deadlift x 3 reps @ 70%

 

C) For time:

– 400m run

– 40 KB swings (70/44, 53/35, 44/25)

– 400m run

– 40 wallballs (20/14)

– 400m run

 

Thursday 12/28

A) Every 5 minutes, for 35 minutes (7 sets) for times:

– Row 500/400 meters

– 8 strict pull-ups

– 12 toes to bar

– 16 push-ups

 

*Scale movement and/or rep number to uphold intensity. First few sets should be close to unbroken.

 

B) 3 sets for quality:

– 20 reverse snow angels

– 20 sec side plank / side

 

Friday 12/29

A) E2MOM x 8 sets:

– hang clean + clean

*Not TnG. Reset between reps.

*Build to something heavy with perfect movement.

 

B) EMOM x 4-7 sets:

1: 5 power cleans + 5 burpees over the bar (135/95, 115/75, 95/65)

2: 10-15 wallballs (20/14)

3: 40 double unders

 

RX+: 155/105, 20 wallballs, 50 double unders

 

Saturday 12/30

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

 

Sunday 12/31 – New Year’s Eve

Gym Closed

With the upcoming Christmas and New Year’s holidays coming up we are limiting some classes. Please take note of the following changes to the upcoming schedule:

Sunday 12/24: gym closed

Monday 12/25: gym closed

Tuesday through Sunday 12/26-31: regular schedule

Monday 1/1: 9am class only

 

The holidays are notoriously hard on the momentum you’ve gained with working out, nutrition and/or just creating a healthier lifestyle. If you’ve fallen off the wagon, or on your way, we’ve got just the thing for you!

Starting on January 20th we will be taking on the 2018 Whole Life Challenge as a team. The Whole Life Challenge is an awesome way to track your progress of adding and maintaining healthy habits over 8 weeks. Their platform is second to none with a very easy to use website and smart phone app and is designed to keep you and other teammates accountable throughout the challenge.

We especially like this challenge because it isn’t just about nutrition but also incorporates other habits such as exercise, mobility, sleep, hydration, well-being, and daily reflection.

Early bird pricing ends January 3rd at just $39 ($29 if you are a returning player). It shoots up to $49 after the 3rd.

Check out more on the how the challenge works and sign-up for team EDCF via their website: www.wholelifechallenge.com/

Thanks to everyone who came out to the Christmas Party this past Saturday. Definitely saw some ugly sweaters! You all clean up quite nicely!

We will have a regular schedule this week and will be announcing a holiday schedule for next week ASAP!

If you have friends or family in town for the holidays that have significant CrossFit experience and wish to bring the with you to classes, please direct them to our Drop-In and Punch Card options HERE.

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Monday 12/18

“The Deuce” (Week 2)

A) Bench press @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

 

B) Back squat @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

 

*You may rack the weight as many times as needed during the 2 minutes. Each person will be teamed up with a spotter. Safety is the biggest priority. If you feel your form start to break down, rack the weight and reset. The goal for the next three weeks is to keep weight the same and increase the number of total reps for both movements.

 

C) “Arm Farm” x 2 sets:

*Don’t put DBs down!

– 10 french press

– 10 double bicep curls

– 10 skull crushers

– 10 palms up/down curls

– 10 cheat hammer curls

– 10 standing overhead press

– 10 bench press

R3-4M between sets

 

Tuesday 12/19

A) EMOM x 8-10 sets:

– 1 power clean

*Stay heavier than last week’s build up.

 

B) Every 6 minutes x 4 sets

– 400m run

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

– 8 pull-ups

– 50 double unders

*Keep pace the same on row and times similar overall.

*RX+ scale up to 155/105 and CTB pull-ups.

 

Wednesday 12/20

A) Gymnastic Skill Work (Week 3)

Every 90 seconds x 3 sets

Station 1 –

• Level III: 30-50 ft handstand walk
• Level II: 20 HS nose and toes to wall shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 5/3 muscle ups (try 3/2 strict if able)
• Level ll: 8 kips on high rings + 6 banded muscle up turnovers
• Level I: 10 connected kips + 8 ring rows

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) EMOM x 4-5 sets

1: 12/9 cal row

2: 6 DB burpee box step ups (50/30, 40/25, 30/15 )

3: 7 toes to bar + 20 double unders

 

Thursday 12/21

Tri-Phasic 2.3

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 hurdle to tall box jumps (step down)
• 4 weighted jumps (slightly heavier)
• 4 hurdle to broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 strict pull-ups
• 4 altitude drop push-up
• 4 med ball chest tosses (lighter and faster)

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

 

*Last day for isometric pauses!

 

C) 3 sets for quality:

– 8 DB step-ups / side

 

D) 3 sets for quality:

– 8 DB bent over row / side

 

Friday 12/22

“12 Days of Christmas”

1: DB man maker (35/25ish)

2: ring dips

3: thrusters

4: toes to bar

5: hang power cleans

6: pull-ups

7: shoulder to overhead

8: KB swings (53/35)

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs

12: burpees

 

RX+: 55/35 man maker, 115/75 barbell, 70/44 kettlebell

RX: 35/25 man maker, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 man maker, 75/45 barbell, 35/25 kettlebell

 

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 

*40 minute cut-off.

 

Saturday 12/23

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

 

Sunday 12/24 – Christmas Eve

Gym Closed

Come hang with the coolest people East Dallas has to offer this Saturday evening (12/16) at our Ugly Sweater Christmas Party. We will have the lounge reserved from 7-10pm at Goodfriend down the street!

Ugly/tacky sweaters are encouraged but not required! Everyone is welcome so bring your family and friends. See you all this Saturday! Please drink and (preferably not) drive responsibly (use Uber!).

Goodfriend Beer Garden & Burger House is located at 1154 Peavy Rd, Dallas, TX 75218.

Come hang with the coolest people East Dallas has to offer this Saturday evening (12/16) at our Ugly Sweater Christmas Party. We will have the lounge reserved from 7-10pm at Goodfriend down the street!

Ugly/tacky sweaters are encouraged but not required! Everyone is welcome so bring your family and friends. See you all this Saturday! Please drink and (preferably not) drive responsibly (use Uber!).

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Monday 12/11

“The Deuce” (Week 1)

A) Bench press @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

 

B) Back squat @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

 

*You may rack the weight as many times as needed during the 2 minutes. Each person will be teamed up with a spotter. Safety is the biggest priority. If you feel your form start to break down, rack the weight and reset. The goal for the next three weeks is to keep weight the same and increase the number of total reps for both movements.

 

C) “Arm Farm” x 2 sets:

*Don’t put DBs down!

– 10 french press

– 10 double bicep curls

– 10 skull crushers

– 10 palms up/down curls

– 10 cheat hammer curls

– 10 standing overhead press

– 10 bench press

R3-4M between sets

 

Tuesday 12/12

A) EMOM x 8-10 sets:

– 1 power clean

*Stay heavier than last week’s build up.

 

B) Every 6 minutes x 4 sets

– 500/400m row

– 10 deadlifts

– 10 perfect push-ups

– 50 double unders

(225/155, 185/125, 155/105, 135/95, 115/75)

*Keep pace the same on row and times similar overall.

*RX+ scale up to 10/7 HSPUs.

 

Wednesday 12/13

A) Gymnastic Skill Work (Week 2)

Every 90 seconds x 3 sets

Station 1 –

• Level III: 30-50 ft handstand walk
• Level II: 20 HS nose and toes to wall shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 5-10 butterfly kipping pull-ups
• Level ll: 5-10 kipping pull-ups
• Level I: 10 connected kips + 8 ring rows

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) EMOM x 4-6 sets

1: 15-20 wallballs (20/14)

2: 12 alternating DB snatch (50/35)

3: 10 V-ups from hollow position

 

Thursday 12/14

A) 2 sets:

5 min AMRAP @ 80-90%

– 1000/800m row

– In remaining time AMRAP burpee pull-ups

R3M

5 min AMRAP @ 80-90%

– 800m run

– In remaining time AMRAP burpee box jump overs (24/20”)

R3M

 

*Goal is to score the same rep total your second time through.

*RX+ scale up to burpee ring muscle-ups.

 

B) 3 sets for quality:

– farmer’s carry down and back (heavy)

– 10 kneeling paloff presses x side (red or green band)

 

Friday 12/15

Tri-Phasic 2.2

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 hurdle to tall box jumps (step down)
• 4 weighted jumps (slightly heavier)
• 4 hurdle to broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 strict pull-ups
• 4 altitude drop push-up
• 4 med ball chest tosses (lighter and faster)

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

 

C) 3 sets for quality:

– 8 DB step-ups / side

 

D) 3 sets for quality:

– 8 DB bent over row / side

 

Saturday 12/16

8am Masters

9am CrossFit

10am Intro To CrossFit /  Open Gym

 

Sunday 12/17

8am Endurance