You’re invited to the 2016 EDCF Christmas Party!

Join us this Saturday at Goodfriend Beer Garden and Burger House. This event is open to everyone! So bring a friend and put your party pants on.

We will have the lounge area reserved. If you’ve never been to Goodfriend before, they have great food and a full bar. Come hungry or full, it’s up to you!

Tacky Christmas sweaters are encouraged but not required!

When: Saturday, Dec. 10th @ 7:30pm
Where: 1154 Peavy Rd.

See you there!

Monday 12/5

A) E2MOM x 12 min (6 sets):

– 1 hang squat clean + 1 squat clean

*build from 70-90% (heavier than last week)

B) AMRAP in 8 min:

– 3 power cleans (185/125)

– 6 tall box jumps (30/24”)

– 9 perfect push-ups

C) 2-3 rounds for efficiency:

– 8-10 BB Chinese rows

– 15-30 sec single leg raise per side

Tuesday 12/6

A) Every 2.5 min x 5 sets

– Deadlift x 5-4-3-2-1 reps

*Build heavier than 11/29. Not a 1RM.

B) E3MOM x 12-18 min (4-6 sets):

– 200m run

– 10 deadlifts (225/155, 185/125, 155/105)

– 4-8 burpee pull-ups

*RX+ perform 2-3 muscle ups instead of BPUs.

*Keep DL weight so that you can stay UB without losing form.

Wednesday 12/7

A) E3MOM x 15 min (5 sets):

– 5 close grip bench press @ 30X1

– 5 weighted pronated pull-ups

*Goal is to build on weight each set until you reach a heavy set of 5 for each movement.

B) EMOM x 12-16 min (6-8 sets):

E – 12/9 cal row

O – 10 KB swings (heavy) + 8-10 goblet hold reverse lunges

*Row 15/12 cal if able.

C) 2-3 sets for efficiency:

– 10-12 supine medball hamstring curls

– 25 banded pull-aparts

Thursday 12/8

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Build from 55-65%.

+

EMOM x 12 min (6 sets)

– 1 snatch

*Build from 70-95% with 5% jumps.

B) For time:

– 1000/800m row

– 150 double-unders

– 30 handstand push-ups

*scale HSPU with bands or L-seated DB presses.

*RX+ perform HSPUs all strict.

Friday 12/9

A) Take 15 minutes to build to a 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

B) 3 sets for efficiency:

– 30-60 sec wall sit w/ double KB front rack hold

– hand over hand rope pull x 1 length (moderate weight, fast hands)

– 2 laps upside-down single arm KB overhead walk (1 lap per hand)

– 6-8 strict toes to bar @ 2110

Saturday 12/10

8am Masters CF

9am CrossFit

10am Barbell

7:30pm EDCF Christmas Party @ Goodfriend

3 THINGS TO NOTE…

1) The 2016 EDCF Christmas Party will be on December 10th at Goodfriend from 7:30-10:30pm. Everyone is invited and it’s sure to be a great time if last year was any indication! Put it on your calendars.

2) Interested in taking on the 100K Meter Challenge? There is still more than enough time. Just to go 100kmeterchallenge.com and sign up under team “Defend East Dallas“. We currently have 14 people on the team and are looking for more!

3) Hoodies! They will be available for pre-order tomorrow through Friday. I’ll be sending out an email and posting on social media when they’re ready for you all to see.

Monday 11/28

A) E2MOM x 12 min (6 sets

– 1 hang squat clean + 1 squat clean + 1 front squats

*work from about 65-85% (heavier than 11/21)

B) EMOM x 18-24 min (6-8 sets):

1: 5 thrusters (go heavy)

2: 5-10 strict pull-ups

3: 10-15 box jump-overs (24/20”)

Tuesday 11/29

A) E2MOM x 10 min (5 sets) – Deadlift

– reps of 5-4-3-2-1

*Build to a heavy single rep. Not a 1RM.

B) 4 rounds for time:

– 14 alternating DB snatch (50-75/25-40)

– 30 double unders

– 400m run

Wednesday 11/30

A) EMOM x 10-12 min

– 1 push press

*Start at 65% and build to a new 1RM if able.

*Skip a minute if you need to before testing a new 1RM.

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 20 wallballs

– 10 ring dips

Thursday 12/1

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Work from 55-65%.

+

E2MOM x 6 min (3 sets):

– 2 position snatch

(hang, floor)

*Work from 70-80%.

+

E2MOM x 6 min (3 sets):

– 1 snatch

*Work from 85-90+%

*Goal is no misses.

B) E3MOM x 12-18 min (4-6 sets):

– 200m run

– 20 RKB swings (heavy)

– 10 burpees

*Scale dips so that you can perform at least first set UB.

Friday 12/2

A) Back squat cluster

– 5.5.5.5 x 3 sets

*Rest 30 sec between clusters and 3 minutes after each set.

*Start at heaviest set from 11/18.

B) 3 sets for efficiency:

– 30-60 sec wall sit w/ double KB front rack hold

– 2 laps farmer’s carry (heavy but fast and UB)

– 6-8 L-sit supinated pull-ups

– 8 TGUP sit-ups per side

Saturday 12/3

8am Masters CF

9am CrossFit

10am Barbell – Snatch

11am Intro to CF

Sunday 12/4

8am CF Endurance

Be sure you’re in the know about when class times are this week! Have a CrossFitter friend or family member in town for the holiday? Get them signed up as a drop-in and bring them on in for class!

Here is this week’s schedule:

Wednesday 11/23 – No 7:30pm Class

Thursday 11/24 – Gym Closed

Friday 11/25 – 10am Only

Saturday 11/26 – Regular Schedule

Check out what next week’s schedule will look like with the upcoming Thanksgiving Holiday:

Wednesday 11/23 – No 7:30pm Class

Thursday 11/24 – Gym Closed

Friday 11/25 – 10am Only

Saturday 11/26 – Regular Schedule

… we’ve also got some pretty sweet hoodies in the making. Stay tuned!

Monday 11/14

A) EMOM x 5 min (5 sets):

– Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

R60S, then…

E2MOM x 6 min (3 sets):

– Front Squat

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 85-90%

*Set 8 – 1 rep @ 90%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%

*Stop when you hit today’s 1RM.

B) “Fran”

21-15-9 reps for time:

– thrusters (95/65)

– pull-ups

C) 3 rounds for efficiency:

– 20-30 sec side plank / side

– 15-20 bent over reverse flys (2.5-5/hand)

Tuesday 11/15

A) 8 minutes to build to a heavy:

– power clean + 2 split jerks

*Acquire heavy rep in 6 working sets. Do not fatigue yourself.

*Goal is to get to what you hit last week.

B) 3 rounds for time:

– 400m run

– 8 ground to overhead (135/95)

– 12 toes to bar

– 16 wallballs (20/14)

*Workout subject to alteration dependent on class size.

Wednesday 11/16

A) E2MOM x 12 min (6 sets):

– 2 position snatch

(hang, 2” below knee)

*Pause 1 sec in each position before initiating snatch.

*Keep weight light to moderately heavy and work on positioning.

B) 8 minute AMRAP:

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

– 30 double unders (60 single unders)

C) 3 rounds for efficiency:

– 8 Romanian deadlifts @ 30X1

– 10 ring rows @ 30X1

Rest as needed

*Perform RDLs at 50% max DL

*Get as horizontal as possible on rows

Thursday 11/17

A) E3MOM x 15 min (5 sets):

– push press x 3 reps

Goal is to be 3-5% heavier than 11/4 for all sets.

B) E3MOM x 12-18 min (4-6 sets)

– Row 250/200m

– 5 burpee box jump overs (24/20”)

– 10 push press (115/75)

*Keep intensity at 90-95%.

Friday 11/18

A) Back squat cluster

– 5.5.5.5 x 3 sets

*Rest 30 sec between clusters and 3 minutes after each set.

*Start moderate and build if able.

B) 3 sets for efficiency:

– 45-60 sec  overhead earthquake bar hold

– 2 laps suitcase carry (1 side/lap)

– 6-8 L-sit supinated pull-ups

– 12-15 kneeling pallof presses/ side (green band)

Saturday 11/19

8am Masters

9am CrossFit

10am Barbell

11am Intro to CrossFit

Sunday 11/20

8am Endurance

With the amount of squatting we do every little tip counts, especially as you get heavy. Check out the Barbell Shrugged crew’s series called Fix Your Squat:

Part 1 – Ankle Mobility

Part 2 – Hip Mobility

Part 3 – The Butt Wink

Part 4 – Core Stability and Using A Belt

Monday 11/7

A) EMOM x 5 min (5 sets):

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

R60S, then…

E2MOM x 6 min (3 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Not necessarily a testing day but if you feel if then go for it on set 8.

B) EMOM x 12-21 min (4-7 sets):

1: 8-1010 deadlifts (225/155)

2: 6-8 burpees over the barbell

3: 8-10 pull-ups

*DLs should be UB and sharp.

*Go as long as you can.

Tuesday 11/8

A) 8 minutes to build to a heavy:

– power clean + push jerk + split jerk

*Acquire heavy rep in 6 working sets. Do not fatigue yourself.

*Goal is to get to what you hit last week.

B) EMOM x 5-6 minutes (5-6 sets)

– 5 TnG ground to overhead

*Use weight from last week. All sets should be UB.

C) Against a 10 minute running clock:

– 1000/800m row

In the remaining time:

• 30 double unders
• 20 Russian KB swings (53/35)
• 10 shoulder to overhead (135/95)

*All movements should be scaled to where they are UB.

Wednesday 11/9

A) E2MOM x 12 min (6 sets):

– 3 position snatch

(high hang, hang, 2” below knee)

*Pause 1 sec in each position before initiating snatch.

*Keep weight light to moderately heavy and work on positioning.

B) 3 rounds for time:

– 10 thrusters (95/65)

– 10 toes to bar

R3M exactly then,

3 rounds for time:

– 10 overhead squats (same weight if able)

– 10 burpees over barbell

*Take end time then subtract 3 minutes to get total working time.

Thursday 11/10

A) 4 sets:

– 6 good mornings @ 3011

– R30S

– 8-10 BB bent over rows/ side @ 2011

– R30S

– 8 TGUP sit-ups/side (heavy)

– R90S

B) EMOM x 12-20 min (6-10 sets):

E: Row 12/9 cal

O: 2-3 wall walk from push-up

*Row 15/12 cal if able

*Wall walks should be to a nose and toes position

Friday 11/11

A) E2MOM x 10 min (5 sets)

– 5x back squat @ 32X1

*Last time doing this. Go 5-10 lbs heavier than 10/28 if able.

B) 3 sets for efficiency:

– 30-45 sec  overhead earthquake bar hold

– 1 lap suitcase carry w/ 3 suitcase deadlifts/ tape line

– 6-8 L-sit supinated pull-ups

– 15-20 bent over reverse flys (2.5-5lbs/hand)

– 12-15 standing pallof presses/ side (green band)

Saturday 11/12

8am Masters

9am CrossFit

10am Barbell – Clean & Jerk

Sunday 11/13

8am Endurance

Happy Halloween! Try not to go crazy on that candy and don’t be a ghost at the gym this week. (see what I did there?)

When people come to me asking about what they can be doing outside the gym to improve their workouts or just get the most out of our programming, the first thing I usually ask them is how much sleep they typically get. Are you getting enough sleep? If not check out these 9 tips on how to get more rest!

Monday 10/31

A) E3MOM x 12 min (4 sets)

– 3-4 front squats

*5-10 lbs heavier than 10/25 (80-85%)

B) EDCF Capacity Test (the re-test)

For max reps and calories:

– 4 minutes row for calories

Rest 60 seconds

– 3 minutes of strict supinated pull-ups

Rest 60 seconds

– 2 minutes of back squat (BW/.75BW)

Rest 60 seconds

– 1 minute of burpees to target (about 6 inches)

Tuesday 11/1

A) 8 minutes to build to a heavy power clean + split jerk

*Acquire heavy rep in 6 working sets. Do not fatigue yourself.

B) E3MOM x 9 minutes (3 sets)

– 6-8 TnG ground to overhead

*Use a power clean + push jerk and work on barbell cycling.

*Use a weight heavier than last week but stay UB

C) 4 rounds for time:

– 10 deadlifts (225/155, 185/125, 155/105, 135/95)

– 12 toes to bar

Wednesday 11/2

A) Every 3 minutes, for 12 minutes (4 sets):

– 20 Dumbbell Walking Lunges (heavy)

– 20/15 Ring Dips

B) E3MOM x 12-18 min (4-6 sets):

– 15 RKB swings (70/53)

– 20 wallballs (20/14)

– 30 double unders

Thursday 11/3

A) 4 sets:

– 6 Romanian deadlifts @ 3011

– R30S

– 8-10 DB bent over rows/ side @ 2011

– R30S

– L-sit x 30-45 sec accumulated

– R90S

B) 3-4 sets for efficiency:

– box push x 1 length

– hand over hand sled pull x 1 length

– 20 seated hamstring curls with band

– 20 hollow rocks

Friday 11/4

A) E3MOM x 15 min

– 6 push press

*Sets 3-5 heavier than 10/20.

B) For time:

– Row 1000/800m

– 30 shoulder to overhead (115/75)

– Run 800m

Saturday 11/5

8am Masters

9am CrossFit

10am Barbell – Snatch

Sunday 11/6

8am Endurance