The Open only has two more weeks left! What will we see this week? Deadlifts? Wallballs? Double unders?…

TIP: With daylight savings happening this past weekend and it staying lighter for longer in the evenings, make winding down for bedtime a priority! Turn off the TV and dim the lights in the hour before hopping into bed. You circadian rhythm might have taken a hit but it’s not hard to get back on track. Make sleep a priority!

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Monday 3/13

A) EMOM x 5 sets – power clean

– 1 rep building from 60-80%

+

E2MOM x 3-5 sets

– 1 rep building from 80-95+%

 

B) For time:

– 50 cal row

– 40 wallballs (20/14)

– 30 power cleans (135/95)

– 20 wallballs

– 10 power cleans

 

C) For efficiency: 60 banded pull-aparts

*Keep shoulders back and down.

 

Tuesday 3/14

A) Every 2.5 minutes x 5 sets – back squat

Set 1: 10 @ 60%

Set 2: 8 @ 65%

Set 3: 6 @ 70%

Set 4: 6 @ 75%

Set 5: 6 @ 80%

 

B) Every 90 sec x 3-4 rounds each:

Station 1: 300/250m row

Station 2: 10-15 UB thrusters (95/65)

Station 3: 200m run

Station 4: 30-50 double unders

 

Wednesday 3/15

A) E3MOM x 5 sets – bench press

Set 1: 8 @ 60%

Set 2: 6 @ 65%

Set 3: 6 @ 70%

Set 4: 4 @ 75%

Set 5: 4 @ 80%

*After every set perform 8-10 supinated rings rows @ 2111

 

B) Every 6 minutes x 3-4 sets:

– 500m row

– 8 strict pull-ups

– 12 toes to bar

– 16 push-ups

 

Thursday 3/16

A) E3MOM x 15 min

– 4 heavy TGUP (2/side)

– 8 bent over BB rows @ 2011

– 12 DB alternating death march

 

B) 20 minutes constant movement (60-70% pace):

– 400m run

– 20 sec handstand hold

– single arm KB waiters walk with other in front rack position

– 20 air squats

– 20-50 double unders

– 20 sec side plank per side

*Focus should just to consistently move well. Don’t worry about rounds.

 

Friday 3/17

Open Workout 17.4

 

Saturday 3/18

8am Masters CF

9am CrossFit

10am 17.4 Make-Up

11am Intro to CrossFit

 

Sunday 3/19

8am Endurance

Two weeks of the Open are down and we have three to go! 17.2 included a lot of #openmagic with PRs on bar muscle-ups. It’s exciting to see what this time of year can bring out in people. Five weeks is a long haul but let’s keep up our momentum heading into 17.3. I expect to see the barbell make it’s first appearance.

Programming for this week will continue to be heavy/technical on the front end of the week and lighter/more aerobic/less technical as we taper down and prepare for Friday. Make sure to join us for Friday Night Lights again at 6:30pm!

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Monday 3/6

A) E2MOM x 8 min – front squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 3 @ 80%

– set 4: 3 @ 85%

+

E3MOM x 9 min – front squat

– set 5: 1-2 @ 90%

– set 7: 1 @ 95%

– set 7: 1 @ 101+% (optional)

 

B) EMOM x 15-21 min (5-7 sets):

Min 1 – 12/9 calorie row

Min 2 – 5-10 chest-to-bar pull-ups

Min 3 – 10-15 wallballs (20/14)

 

Tuesday 3/7

A) E3MOM x 15 minutes (5 sets)

– power clean TnG clusters 1.1.1

*R10S between clusters – build heavier than last week

 

B) For time:

– 400m run

– 15 ground to overhead (185/125,155/105, 135/95, 115/75, 95/65)

– 800m run

– 15 ground to overhead

– 400m run

 

C) 2-3 sets for efficiency:

– 10 supinated ring rows @ 2111

– 20 banded pull-aparts

 

Wednesday 3/8

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – 3-5 muscle-ups negatives (5 sec descent)

Station 2 – strict HSPU x max reps (get at least 10-12)

OR 20 nose and toes handstand hold shoulder touches

OR 3-5 wall walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

 

B) 20 minutes constant movement (60-70% pace):

– 250m row

– sled drag down and back

– 200m run

– farmers carry down and back (70+/50+ per hand)

– 75 single unders

 

Thursday 3/9

A) E3MOM x 5 sets:

– 8 DB single arm overhead press per side @ 2111

– 8 DB/KB bent over rows per side @ 2111

– 8 BB good mornings @ 2011

 

B) Every 6 minutes x 3 sets:

– 500m row

– 15 burpee box jump overs (24/20”)

 

Friday 3/10

CrossFit Open Workout 17.3

 

Saturday 3/11

8am Masters CF

9am CrossFit

10am 17.3 Make-Up

 

Sunday 3/12

8am Endurance

17.1 is in the books and we are looking ahead to 17.2. Join us again for Friday Night Lights starting at 6:30pm! Come support your friends and help count reps.

Our programming every week throughout the Open will be leading up to Fridays. Meaning that the goal is to not grind you into a pulp through tons of volume throughout the week but have you ready to hit it hard for the four remaining Open workouts that we will be doing in classes on Fridays.

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Monday 2/27

A) EMOM x 5 sets – front squat

set 1: 3 @ 60%

set 2: 2 @ 65%

set 3: 2 @ 70%

set 4: 1 @ 75%

set 5: 1 @ 80%

+

E2MOM x 4-5 sets

set 6: 1 @ 85%

set 7: 1 @ 85-90%

set 8: 1 @ 95%

set 9: 1 @ 95+% (optional)

set 10: 1 @ 95+% (optional)

 

B) 5 rounds for time:

– 200m run

– 14 wallballs (20/14)

– 7 CTB pull-ups

 

Tuesday 2/28

A) E3MOM x 12 minutes (4 sets)

– power clean TnG clusters 2.2.2

*R10S between clusters – build heavier than last week

 

B) Every 4 minutes x 3-4 sets for speed and efficiency:

– 10 hang power cleans

– 10 shoulder to overhead

– 10 burpees over the barbell

R2-3M between sets.

 

*Pick a weight and build if able but keep it sharp and quick. Start light.

*Try for the same split time every set.

 

C) 2-3 sets for efficiency:

– 20 elevated banded march

– 20 reverse snow angel (keep hollow position)

 

Wednesday 3/1

Open Skill Prep

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – muscle-up + 2 dips x 2-4 reps

OR low ring muscle up progression + dip catch & extension x 3-5 reps

Station 2 – strict HSPU x max reps (get at least 10)

OR 3-5 wall walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

 

B) Every 4 min x 4 sets at open pace:

– 21 cal row

– 15 overhead squats (95/65, 85/55, 75/45, 65/35)

– 9 toes to bar

 

*Keep OHS at a weight that you can go unbroken.

*Sub front squats if OHS aren’t in your wheelhouse yet.

 

Thursday 3/2

A) E3MOM x 5 sets:

– 10 DB floor press @ 2111

– 10 DB single arm high pulls @ 2111 (5/side)

– 10 DB Romanian deadlifts @ 2011

 

B) Every 6 min x 4 sets @ 80-90%:

– 500m row

– 400m run

– 30-50 double unders

 

Friday 3/3

CrossFit Open Workout 17.2

– Join us for Friday Night Lights at 6:30pm!

 

Saturday 3/4

8am Masters

9am CrossFit

10am Open WOD Make-Up

11am Intro To CrossFit

 

Sunday 3/5

8am Endurance

What is the CrossFit Open? The Open is a series of 5 workouts spanning over 5 weeks where CrossFit athletes can record their scores and measure themselves up against others in their same age group, region, or anyone across the entire world. Whether you are a Games bound athlete or you just want to prove it to yourself that you can do it, the Open is for everyone. There is a scaled version of each workout so even if you cannot complete the workout as prescribed, you can still compete and submit a score.

Starting in 2014 we chose to make the Open a sort of festivity at East Dallas CrossFit. Every Friday evening at 6:30pm, starting on February 24th, we will host Friday Night Lights. This is a time when all of the EDCF athletes who signed up for the Open can come in and do the workouts in a competitive and high energy atmosphere. Oh and we will also have beer and promise you a good time.

So why should you do the Open? The best answer I can give you is to do it for yourself. This is a time when you can apply all the training you’ve endured at the gym and make it mean something. To prove that you can. Will you make it to the Games this year? Statistically speaking you probably won’t. What you will do is come out of it with a new sense of pride, mental and physical fortitude, and appreciation for our CrossFit community here at EDCF. Prove it to yourself. It is a challenge, but one we all go through together and come out the other end better for having done it.

SIGN UP FOR THE OPEN BY CLICKING HERE

 

For some extra motivation, check out the first Open workout from 2014 at the gym. You might recognize a few faces! 🙂

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Monday 2/20

A) E2MOM x 8 min (4 sets) – front squat

– 2-3 reps at or heavier than 2/10

+

E3MOM x 9 min (3 sets) – front squat

– 1-2 reps heavier than above

*goal is to hit 95%.

 

B) 3 rounds for time:

– 400m run

– 10 DB hang squat clean thrusters (50/35ish per hand)

– 50 double unders

 

C) 1 set for efficiency:

– 50 banded pull-aparts

– 1 minute per side BB calf smash

– 1 minute per side BB quad smash

– 1 minute per side 90° bench stretch

*practice deep slow breaths as you are cooling down

 

Tuesday 2/21

A) E3MOM x 9 minutes (3 sets)

– power clean TnG clusters 3.3.3

*R10S between clusters – build each set

 

B) 2 sets for reps:

AMRAP in 2 minutes

– 8 Deadlifts (225/155, 185/125, 155/105, 135/95)

– 8 burpees over the barbell

Rest 2 minutes, and then…

 

AMRAP in 2 minutes

– 6 power cleans (185/135, 155/105, 135/95, 115/75)

– 6 CTB pull-ups

Rest 2 minutes, and then…

 

AMRAP in 2 minutes:

– 4 shoulder to overhead (155/105, 135/95, 115/75, 95/55)

– 4 toes to bar

Rest 2 minutes, then repeat…

 

Wednesday 2/22

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – muscle-ups with pause at receiving and pause at full extension x 2-5 reps

OR low ring muscle up progression + dip catch & extension x 3-4 reps

Station 2 – handstand walk x 30ft

OR 3-5 walk walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

 

B) Every 6 minutes x 3-4 sets all out:

– 20/15 cal row

– sled sprint drag down and back

– 100m sprint

 

Thursday 2/23

A) E3MOM x 15 min (5 sets)

– 6-8 L-seated DB overhead presses @2111

– 6-8 supinated bent over BB rows @2111

– 12 KB/DB death march

 

B) E5MOM x 4-5 sets @ 90%:

– Run 400m

– 10 burpee pull-ups

– 20-40 double unders

 

Friday 2/24

CrossFit Open Workout 17.1

 

Saturday 2/25

8am Masters CF

9am CrossFit

10am CF Open 17.1 (make up)

 

Sunday 2/26

8am CF Endurance

Join EDCF for our 5th CrossFit Open starting February 24th! We will be taking on the open as a community every Friday evening at 6:30-8:30pm in our annual Friday Night Lights event. The Open is both RX and scaled and for both regular and masters members. Put some skin in the game and officially sign up HERE and prove to yourself that you can do it!

Coach RJ will be running a foam rolling seminar this Saturday at 10am in place of the normal barbell class. Want to master the art of the foam roller with the help of an expert? Sign up HERE. This seminar is open to everyone (non-members too)!

 

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Monday 2/6

A) E2MOM x 8 min – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 5 @ 80%

– set 4: 3 @ 85%

+

E3MOM x 9 min – back squat

– set 5: 1-2 @ 90%

– set 7: 1 @ 95%

– set 7: 1 @ 101+%

 

B) Every 3 min x 4-5 sets

– 250/200m row

– 10 DB thrusters 55/35ish per hand

– 8 CTB thrusters

*Try to keep pace at 90% and UB as long as possible.

 

Tuesday 2/7

A) 10 minutes to build to today’s heavy Push Press

+

EMOM x 5 minutes:

– split jerk x 1 rep @ today’s heaviest push press

*Pause 1-2 seconds before recovering feet.

 

B) Every 5 min x 4-5 sets all out:

– 6 TnG power cleans (building each set)

– 6 burpee box jump overs (24/20”)

– 100m sprint

*walk/rest on the way back to the gym

 

Wednesday 2/8

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60-70%

(high, hang, floor)

+

E2MOM x 6 min (3 sets)

– 2 position snatch @ 75-85%

(hang, floor)

+

E2MOM x 8 min (4 sets)

– 1 snatch @ 85-95+%

*Last day of snatch cycle.

 

B) CrossFit Open WOD 11.1

7 min AMRAP:

– 30 double unders

– 15 power snatches (75/55)

*Please be careful with smaller plates on power snatches.

 

C) 3 sets for efficiency:

– 20 banded pull-aparts

– 20 elevated psoas march

 

Thursday 2/9

A) EMOM x 15 min

1: Bench press x 5-4-3-2-1 (build to heavy single)

2: Supinated weighted pull-up 5-4-3-2-1 (build to heavy single)

3: rest

*Substitute in negative pull-ups, add weight if necessary.

 

B) 3 rounds for time:

– 400m run

– 15 toes-to-bar

– 20 perfect push-ups

*Elevate push-ups on box or bench to accumulate at least 10-15 UB on first round.

 

C) 2-3 sets of the following complex:

– 20 DB tate press

– 20 DB skullcrushers

– 20 DB floor press

 

Friday 2/10

A) E3MOM x 18 min (6 sets):

– 2-3 front squats

*All sets at or heavier than 1/27

 

B) 3 rounds for efficiency:

– 6-8 DB rear foot elevated split squat @ 30X1

– hand over hand sled pulls x 1 length of gym

– L-sit accumulation on rings x 30 seconds

– KB waiter’s walk x 1 lap/arm

 

Saturday 2/11

8am Masters

9am CrossFit

10am Foam Rolling Class / Barbell

 

Sunday 2/12

8am Endurance

With some of our classes filling to and past capacity, please remember to SIGN UP for the class you plan on attending then SIGN IN on the iPad once you get to the gym. If that class is filled to capacity please try and attend the class before or after. Also if you haven’t already started to do so, start recording your weights and times so that you can refer back to them when that movement or workout is repeated. Want to keep that info to yourself and off the public leaderboard? No problem, just uncheck the box marked as “public” for that measure.

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Monday 1/30

A) E2MOM x 12 min (6 sets) – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 5 @ 80%

– set 4: 3-5 @ 85%

– set 6: 2-3 @ 90%

– set 6: 1-2 @ 95%

*We will test next week.

 

B) 3 rounds for time:

– 10 front squats (185/125, 155/105, 135/95, 115/75, 95/55)

– 12 CTB pull-ups

– 400m run

*Front squats are taken off the ground

 

C) 2 sets for efficiency:

– 20 banded goodmornings (black band)

– 15 supine medball hamstring curls

 

Tuesday 1/31

A) Every 4 min x 12 min (3 sets)

– 8 TnG power clean + push jerk @ 55-65%

 

B) AMRAP in 3 minutes:

– 6 burpee box jump overs (24/20”)

– 9 toes to bar

– 11 shoulder to overhead (115/75, 95/55, 75/35)

R60S x 3 sets – pick up where you leave off.

*This should total 9 minutes of work.

 

C) 2-3 rounds for efficiency:

– 20 reverse snow angels (2.5/hand)

– 20 hollow rocks

 

Wednesday 2/1

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60-70%

(high, hang, floor)

+

E2MOM x 6 min (3 sets)

– 2 position snatch @ 75-85%

(hang, floor)

+

E2MOM x 8 min (4 sets)

– 1 snatch @ 85-90%

 

B) For time:

– 100 double unders

– 25 thrusters (95/65)

– 30 bar facing burpees

– 25 thrusters

– 100 double unders

*15 minute cap.

 

Thursday 2/2

A) EMOM x 12 min (6 sets):

1: 2-3 bench press @ 30X1

2: 2-3 weighted supinated pull-ups (sub negatives)

3: 6-8 pronated bent over BB row

*All BP heavier than 1/20’s CGBP.

 

B) Every 6 minutes x 24-30 minutes (4-5 sets):

3 minute running clock

– 500m row @ 95% pace

– In remaining time AMRAP:

• Burpee pull-ups

R2M between sets

 

Friday 2/3

A) E3MOM x 15 min – Deadlift

Set 1: 10 @ 50% 1RM

Set 2: 10 @ 60%

Set 3: 10 @ 70%

Set 4: 8 @ 75%

Set 5: 6 @ 80%

 

B) 3 sets for efficiency:

– 2-3 rope climbs or 1-2 legless rope climb

– 1 max effort set of strict HSPU (accumulate at least 10) or 10 L-seated DB press

– 4-6 stone to shoulder (alternate sides)

– 10 DB Romanian deadlifts @ 20X1

 

Saturday 2/4

8am Masters

9am CrossFit

10am Barbell/Open Gym

11am Free Intro To CrossFit

 

Sunday 2/5

8am Endurance