Remember to mark your calendars for Saturday, Dec. 16th for our annual Christmas Party at Goodfriend!

This year we are kicking it up a notch with so bring your ugliest sweater and join the fun from 7-10pm!

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Monday 12/4

Last day for sets of 10!

A) E3MOM x 3 sets:

– 10 x bench press

*Use weight heavier than 11/29

 

B) E4MOM x 3 sets:

– 10 x back squat

*Use weight heavier than 11/29

 

C) 3 sets for quality:

– 10 rear foot elevated split squats / side

– 10 bent over row / side

 

D) 3 sets for quality:

– 10 bicep curls

– 10 DB tricep rollback extensions

 

Tuesday 12/5

A) E2MOM x 6 sets:

– 1.1 power clean cluster

*Rest exactly 10 sec between reps.

 

B) E5M x 4-5 sets

– 400m run

– 9 deadlifts

– 6 hang power cleans

– 3 shoulder to overhead

– 50 double unders

(135/95, 115/75, 95/65, 75/45)

*RX+ use 155/105.

 

Wednesday 12/6

A) Gymnastic Skill Work

EMOM 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

 

*Goal is to try and connect reps as smoothly and efficiently as possible.

 

B) Every 8 min x 3 sets:

– 800m run

– 30 KB swings (70/44)

 

C) 3 sets for quality:

– 10 rear foot elevated split squats / side

– 10 push-ups @ 3030 tempo

 

Thursday 12/7

A) 2 sets:

5 min AMRAP @ 80-90%

– 500/400m row

– In remaining time cycle through..

• 5 burpee box jump overs (24/20”)
• 10 alternating DB snatch (50/35)

R3M

5 min AMRAP @ 80-90%

– 500/400m row

– In remaining time cycle through..

• 5 toes to bar
• 10 wallballs (20/14)

R3M

 

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

 

B) 3 sets for quality:

– farmer’s carry down and back (heavy)

– 10 kneeling paloff presses x side

 

Friday 12/8

Tri-Phasic 2.1

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 catch
• 4 med ball slams

*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 12/9

8am Masters CrossFit

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 2/10

8am Endurance

Come out and join us for our Ugly Christmas Sweater Party on Saturday, Dec. 16th from 7-11pm at Goodfriend!

Ugly sweaters are encouraged but optional! This is for all members, their families, and friends.

This year we will be introducing member appreciation awards!

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Monday 11/27

The 20:40 – Day 3

5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:

– 10 deadlift

– 10 bench press

– 10 pull-up

– 10 squat

– 10 strict press (off ground)

R3M x 5 sets

 

*Increase load slightly if you completed all reps last week.

*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.

 

Tuesday 11/28

A) E2M x 5 sets:

– 1.1.1 TnG power clean clusters

*Allow exactly 10 seconds of rest between each rep.

*Stay heavier than last week for each set.

 

B) Every 90 sec x 4-6 sets

1: 24/18 cal row

2: 5 thrusters + 7 CTB pull-ups + 20 double unders

(135/95, 115/75, 95/65, 75/45)

 

Wednesday 11/29

A) E3MOM x 3 sets:

– 10 bench press

*Use weight heavier than 11/22

 

B) E4MOM x 3 sets:

– 10 back squat

*Use weight heavier than 11/22

 

C) 3 sets for quality:

– 10 rear foot elevated split squats / side

– 10 bent over row / side

 

D) 3 sets for quality:

– 10 bicep curls

– 10 DB tricep rollback extensions

 

*Keep the same weight across all 3 sets for both A & B. Choose a weight that is challenging.

 

Thursday 11/30

A) Every 8 minutes x 4 sets:

– 400m run

– 20 wallballs (20/14)

– 15 box jumps – SD (24/20”)

– 10 push press (115/75, 95/65, 75/45)

 

*Complete each time in a different order at the same pace.

*RX+ use 135/95.

 

B) 3 sets for efficiency:

– 20 elevated/banded psoas march

– 20 reverse snow angels

 

Friday 12/1

Tri-Phasic 1.3

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 tall box jumps (step down)
• 4 weighted jumps
• 4 broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 strict pull-ups
• 4 plyo push-ups
• 4 med ball chest tosses

*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 of each (complete each movement before moving to the next):

– 8 DB step-ups / side

– 8 DB bent over row / side

 

Saturday 12/2

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 12/3

8am Endurance

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Please check out our Thanksgiving Holiday schedule for this week by clicking HERE.

Monday 11/20

The 20:40 – Day 2

5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:

– 10 deadlift

– 10 bench press

– 10 pull-up

– 10 squat

– 10 strict press (off ground)

R3M x 5 sets

 

*Increase load slightly if you completed all reps last week.

*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.

 

Tuesday 11/21

A) E2.5M x 4 sets:

– 2.2.2 TnG power clean clusters

*Allow exactly 10 seconds of rest between clusters.

*Stay heavier than last week for each set.

 

B) Every 90 sec x 4-6 sets

1: 200m run

2: 5 power clean push jerk + 7 toes to bar + 20 double unders

(135/95, 115/75, 95/65)

 

*Take out DUs if needed to keep pace.

*RX+ use 155/105.

 

C) 3 sets:

– 10 DB Romanian deadlifts

– 10 DB lateral raises

 

Wednesday 11/22 – No 7:30pm class

A) E3MOM x 3 sets:

– 10 bench press

*Use same weight from heavy sets of 8 on 11/6.

 

B) E4MOM x 3 sets:

– 10 back squat

*Use same weight from heavy sets of 8 on 11/6.

 

C) 3 sets:

– 10 rear foot elevated split squats / side

– 10 bent over row / side

 

*Keep the same weight across all 3 sets for both A & B. Choose a weight that is challenging near 75% of 1RM.

 

Thursday 11/23 – Thanksgiving

Gym Closed

 

Friday 11/24 – 9am class only

A) For time in teams of 2:

– 800 m run (together)

+

10 rounds (5 each, 1 working a time):

– 5 power cleans

– 7 thrusters

– 9 burpee box jump overs (24/20”)

+

800 m run (together)

 

RX+: 155/105

RX: 135/95

Scaled: 115/75, 95/65, 75/45

 

B) 3 sets for accessory:

– 20 elevated banded psoas march

– 30 sec / side couch stretch

– 15 banded pull-aparts

 

Saturday 11/25

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/26

8am Endurance

Holiday Hours

Wednesday 11/22 – No 7:30pm class

Thursday 11/23 – Gym closed

Friday 11/24 – 9am class only

Saturday 11/25 – Regular schedule

I am particularly excited about this week of programming. We are implementing both the 20:40, which you will see for the next few Mondays, as well as our Tri-Phasic Training Fridays. If you can only make 2 days a week I would rather it be one of these two (not to say that the other 3 days aren’t important).

We’ve built up to this over the course of the last few months with linearly increasing volume. You can think of it like you’ve earned the ability to do more. We are digging back to the basics of strength and conditioning that have been scientifically proven for decades (that typical CF programming seems to forget sometimes). The most “gains” come from increasing volume, case and point. What is the best way to track weekly increases in volume? Keep the movements the same and keep them simple. Also, keep rest controlled. Thus this is why we are sticking to the deadlift, bench press, strict pull-up, back squat, and overhead strict press. By the way, the weight of the pull-up will be considered your bodyweight. Should you use a band to assist, its resistance will be subtracted from your bodyweight (this will be outlined on the following sheet).

I’d like for you to track your progress so that you can see your weekly bumps in volume. This will also hold you accountable to these two days. Please copy and paste THIS FILE for your own records. If you just start inputting your own data without copying the file over first, everyone will see your data. I will also be posting the Excel version to our private Facebook page.

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Monday 11/13

The 20:40 – Day 1

5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:

– 10 deadlift

– 10 bench press

– 10 pull-up

– 10 squat

– 10 strict press (off ground)

R3M x 5 sets

 

*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.

 

Tuesday 11/14

A) E3M x 3 sets:

– 3.3.3 power clean clusters

*Allow 10 seconds of rest between clusters

 

B) 3 rounds for time:

– 400m run

– 20 KB swings (70/53)

– 10 burpee + pull-ups

 

*RX+ perform 5 double burpee to bar muscle-ups (2 Burp + 1 BMU)

 

C) 3 sets for efficiency:

– 10 strict dips (add weight if over 10)

– 10 double DB bicep curls

– 10 medball supine hamstring curls w/ pause

 

Wednesday 11/15

A) E2MOM x 3 sets:

– 3 position snatch @ 55-75% (light)

*high hang, hang, floor

+

E2MOM x 3 sets

– 2 snatch @ 75-85% (moderate)

+

E2MOM x 4 sets

– 1 snatch @ 85+% (heavy)

 

B) Every 90 sec x 4-5 sets

1: 24/18 cal row

2: 6 power snatch + 8 overhead lunges

 

*115/75, 95/65, 75/45. RX+ use 135/95.

*Scale row to 20/15 or 16/12. OH lunges to front rack.

 

Thursday 11/16

A) Every 8 minutes x 4 sets:

– 500/400m row

– 20 box jumps – SD (24/20”)

– 20 DB snatches (50/35)

– 20 wallballs

 

*Complete each time in a different order at the same pace.

 

B) 3 sets for efficiency:

– 20 elevated/banded psoas march

– 20 banded good mornings (black band)

– 20 reverse snow angels

 

Friday 11/17

Tri-Phasic 1.2

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 tall box jumps (step down)
• 4 weighted jumps
• 4 broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 strict pull-ups
• 4 plyo push-ups
• 4 med ball chest tosses

*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 of each (complete each movement before moving to the next):

– 8 DB step-ups / side

– 8 DB bent over row / side

 

Saturday 11/18

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/19

8am Endurance

TBD Open Gym

Monday 11/6

A) E3MOM x 4 sets

– 8 back squats

*Same weight for all sets. 5-10+lb increase from last week.

 

B) Three sets for max total reps of:

– 60 seconds of rowing for calories
Rest 60 seconds
– 60 seconds of thrusters (95/65 lbs)
Rest 60 seconds
– 60 seconds of toes to bar
Rest 2 minutes

 

Tuesday 11/7

A) E3MOM x 3 sets

– 10 strict overhead presses

– 10 bent over supinated barbell rows

*Last day for overhead presses. Go up 5lb if you completed all sets from last week.

 

B) 5 rounds for time:

– 5 clean & jerk @ 60-65%

– 10 burpees over the barbell

– 40 double unders

R60S

 

Wednesday 11/8

A) AMRAP in 12 min @ 80-90%:

– 500/400m row

– 5 handstand push-ups

– 10 box jumps (24/20”)

– 15 RKB swings

R6M

AMRAP in 12 min @ 80-90%:

– 400m run

– 10 pull-ups

– 15 perfect push-ups

– 20 wallballs (20/14)

 

*RX+ keep HSPUs strict and pull-ups CTB.

 

B) 3 rounds for accessory:

– heavy suitcase carry (1 lap/arm)

– 20 hollow rocks

 

Thursday 11/9

A) E2M x 3 sets:

– 3 x snatch @ 55-65%

(high, hang, floor)

+

E2M x 3 sets:

– 2 x snatch @ 70-80%

(hang, floor)

+

E2M x 3 sets:

– 1 x snatch 85-90+%

*Not touch and go. Reset for every rep.

*Work from the power snatch if overhead squat mobility is limited.

 

B) EMOM x 4-6 sets

1: 5 hang squat snatches + 5 burpees over the barbell

2: 20 double unders + 5 burpees over the barbell

3: 12/9 cal row

 

Snatch weight: 115/75, 95/65, or 75/55

*Should be UB and sharp.

 

Friday 11/10

Tri-Phasic 1.1

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 tall box jumps (step down)
• 4 weighted jumps
• 4 broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 6 sec eccentric

– immediately followed by

• 4 strict pull-ups
• 4 plyo push-ups
• 4 med ball chest tosses

*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 of each (complete each movement before moving to the next):

– 8 DB step-ups / side

– 8 DB bent over row / side

– 8 DB/BB bicep curls

– 8 DB tricep skull crushers

 

Saturday 11/11

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/12

8am Endurance

TBD Open Gym

Coach Mitch and wife Liz are leaving us to start the next chapter of their lives in Michigan at the end of the week. Mitch and Liz fit right in with our community from day one and this is surely a sad goodbye. Mitch is a stand up guy, a knowledgable coach, and his next gym community will be lucky to have him (Liz too!). We wish you two the best and know that y’all are always welcome back should you find yourself in East Dallas. Good luck and we will miss you man!

Make sure to stop by Mitch’s last class on Thursday evening and give him a big, sweaty, post-WOD hug!

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Monday 10/30

A)  E3MOM x 4 sets

– 8 back squats

*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.

 

B) For time:

– 1000/800m row

– then, 5 rounds of:

• 8 thrusters (95/65)
• 8 pull-ups

 

Tuesday 10/31

A) E3M x 3 sets:

– 10 strict overhead presses

– 10/side bent over DB rows

*OP should be at least 5lb heavier than last week’s heaviest set.

 

B) EMOM x 4-6 sets:

1 – 5 tough power cleans

2 – 10 burpees over the barbell

3 – 12/9 cal row

 

PC weights 205/145, 185/125, 155/105, 135/95, 115/75, 95/65.

*Can be either TnG or quick singles.

*RX+ bump to 15/12 cal row.

 

Wednesday 11/1

A) 8 min clock:

– Warm up to a heavy overhead squat in 6-8 sets. This is to prep you for part B.

 

B) “Nancy”

5 rounds for time:

– 400m run

– 15 overhead squats (95/65)

 

C) 3 sets for accessory:

– 15 bent over rows/side

– 10 DB rollback tricep extensions

 

Thursday 11/2

9 min AMRAP @ 80-90%

– 200m run

– 6 handstand push-ups / 8 DB push press

– 10 RKB swings

R3M

9 min AMRAP @ 80-90%

– 250/200m row

– 6 toes to bar

– 10 box jumps – SD

R3M

9 min AMRAP 80-90%

– 30 double-unders

– 6 pull-ups

– 10 walking lunges

 

Friday 11/3

A) E3MOM x 4 sets

– 10-8-6-4-2 deadlift (55-65-75-85-90+%)

– 6-8/side single arm DB press (pause at shoulder)

*Don’t drop your weight! If you can’t control the barbell down then it is too heavy.

 

B) 3 sets for quality:

– heavy double KB complex:

• 10 deadlifts
• 8 cleans
• 6 front squats

– 2 laps waiters walk (1 lap/arm)

– 10-12 BB good mornings @ 20X1 (moderate weight)

– 10 V-ups + 20 hollow rocks

 

Saturday 11/4

8am Masters

9am CrossFit

10am Intro To CrossFit

 

Sunday 11/5

8am Endurance

TBD Open Gym