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.

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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.

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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.

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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!

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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

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