We’ve got a lot coming at you this week!

Today at the evening classes, Power Supply Co. will be at the gym again handing out food. Come to classes tonight and get fed!

Also, ordering is now live on the Power Supply Co. website for EDCF. Make sure to place your order by Thursday night at midnight to get your meals for next week! You will even receive a free meal with your first order. GO HERE for ordering info.

Come hang out this Thursday evening at The Ginger Man – Lakewood from 6:30-9:30pm for our Fall Social! This will be no shower happy hour style so feel free to come straight from the gym or work for a drink or three.

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Monday 10/24

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

*Acquire heavy rep in 4-6 working sets. Do not fatigue yourself.

 

B) E3MOM x 9 minutes (3 sets)

– 6-8 TnG ground to overhead (135/95, 115/75, 95/55, 75/35)

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

 

C) 10 minutes AMRAP:

– 10 pull-ups

– 10 alternating DB snatches (45-75/20-40)

– 10 burpees to target

 

D) 3 sets of:

– 8 single arm DB rows @ 2111

– 20-30 banded pull-aparts

 

Tuesday 10/25

A) E3MOM x 12 min (4 sets)

– Front squat x 4-5 @ 80-85%

 

B) Every 6 minutes x 18-24 minutes (3-4 sets)

– 500/400m row

– 40 double unders (120 singles)

– 20 RKB swings (70/53, 53/35, 44/25)

– 10 toes to bar

 

Wednesday 10/26

A) Deadlift – build in 20 minutes

– 8 @ 55%

– 6 @ 65%

– 4 @ 75%

– 2 @ 85%

– 1 @ 90%

– 1 @ 95%

– 1 @ 100+% (be smart)

 

B) Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14:

– muscle-ups x max reps in 45 seconds

OR 3 burpee broad jumps + low ring muscle up progression x 3-4 reps

Minutes 3-4, 9-10 & 15-16:

– handstand walk x 10 meters

OR 10-20 handstand shoulder touches if you don’t have handstand walks yet

Minutes 5-6, 11-12 & 17-18:

– L-sit hold x 30-45 seconds accumulated time

 

Thursday 10/27

A) E2MOM x 12 min

– Strict overhead press x 3-4 @ 80-90%

R3M, then…

– 10 reps @ 70+% (heavier than 10/12 if able)

 

B) EMOM x 12 min (6 sets)

E: Row 12/9 cal

O: 2-3 DB man makers (35-55/20-30)

 

*Man maker = row + push up + row + power clean + thruster

*Row 15/12 cal if able.

 

C) 3 sets for efficiency:

– 8-10 single arm ring rows @ 2011

– 5 TGUP sit-ups/arm (heavy but controlled)

 

Friday 10/28

A) E2MOM x 5 min (5 sets)

– 5 back squats @ 32X1

*Heavier than 10/14 or 70+%.

 

B) For time:

– 50 cal row

– 40 wallballs

– 30 CTB pull-ups

– 20 burpee box jump overs (24/20”)

– 10 strict handstand push-ups

 

Saturday 10/29

8am Masters CF

9am CrossFit

10am Barbell

11am Intro to CrossFit

 

Sunday 10/30

8am Endurance

 

Hey EDCFers! Over the years I have relied on contacts I’ve met through the gym for a number of things. Home loans, plumbing, and landscape advice to name a few. Our community is a great way to find that trusted person you might be looking for.

Do you own a small business or have a skill and want to get the word out about what you have to offer? Please email me back at [email protected] with a description or your work and contact info. You can also include any type of incentive like a discount code if you like 🙂

I am looking to build somewhat of a classifieds directory for members. Be on the look out for a similar email about all this tomorrow!

 

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Monday 10/16

A) Bench Press 1RM

EMOM x 5 min:

Set 1: 3 @ 60%

Set 2: 2 @ 65%

Set 3: 2 @ 70%

Set 4: 1 @ 75%

Set 5: 1 @ 80%

R60S, then E2MOM x 10 min:

Set 6: 1 @ 85%

Set 7: 1 @ 85-90%

Set 8: 1 @ 90%

Set 9: 1 @ 90+%

Set 10: 1 @ 90+%

*You don’t have to complete all sets, just enough to find today’s 1RM.

 

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

1: 15/12 cal row

2: 15/12 chest to ground push-ups

3: 8 NPU burpee + sandbag to shoulder (60/30)

 

Tuesday 10/17

A) E3MOM x 12 min (4 sets)

– front squat x 5-6 reps @ 75-80%

*Slightly heavier than last week.

 

B) Every 8 minutes, for 24 minutes (3 sets) a 90-95% pace:

– 500/400m row

– 10 hang squat cleans (135/95, 115/75, 95/55)

– 15 CTB pull-ups

 

Wednesday 10/18

A) Deadlift – take 12 minutes to build up to a heavy TnG 2 reps

*Do not fatigue yourself. Just enough reps to warm your system up while building to your 2 reps. Stop when mechanics start to break down.

 

B) For efficiency (NOT time):

– 15 TnG deadlifts

– 15 strict HSPU

– 10 TnG deadlifts

– 10 strict HSPU

– 5 TnG deadlifts

– 5 strict HSPU

*Goal is to keep deadlifts heavy but UB while adding weight each set. If you are decent at strict HSPUs add bigger deficit each set.

 

C) 3 sets for efficiency:

– 6-8 strict T2B @ 2110

– plate pinch walk 45/25 as far as possible

– 10 BB landmine rotations

 

Thursday 10/19

A) 4 rounds for time:

– 400m run (or row?)

– 12 weighted walking lunges (70/44, 53/35, 44/25ish per hand)

– 40 double unders

 

B) 3 sets for efficiency:

– 30 sec of BB hip extensions w/1 sec pause at top (115/75)

– 8-10 x single arm trap 3 raises @ 2111

– 8 bent over rows/side @ 2111

 

Friday 10/20

A) E3MOM x 15 min

– 8 push press

*Sets 3-5 heavier than 10/7.

 

B) 3 sets for efficiency:

– heavy sled drag down and back (forward down/reverse back)

– contralateral walk down and back

– 10 BB Romanian deadlifts @ 30X1

– 8-10 standing single arm DB press per side @ 2111

 

Saturday 10/21

8am Masters CrossFit

9am CrossFit

10am Barbell

 

Sunday 10/22

8am Endurance

The 55% Rule. This is a way to discover if your muscle endurance is on par with your absolute strength. The 55% rule applies to strict lifts only. What is it? Take 55% of your one rep max in any strict weightlifting movement and try for 20 reps with a faster up slower down tempo. If you can manage all 20, then it is time to start working on your absolute strength. If not, we need to bring that muscle endurance up first. Try it for yourself!

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Monday 10/10

A) Take 15 minutes to build to today’s 1RM power clean

*Suggested loading would be to start at around 65% and build 5% over 8ish sets.

 

B) EMOM x 24 minutes (12 sets of each):

O: power clean x 2 reps

E: 200m run

*Score your successful lifts in pounds. For example, if you made 22/24 power cleans @ 185 lbs, your score would be 22 x 185 = 4,070 lbs.

 

Tuesday 10/11

A) E3MOM x 12 min (4 sets)

– 8 front squats

*Use same weight as last week or 70%.

 

B) Three sets, against a 4-minute running clock:

– 500/400m row

– 20 wallballs (20/14)

– max pull-ups in remaining time:

R4M

 

C) 3 sets for efficiency:

– DB Romanian deadlifts x 10 @2011

– 20 banded pull-aparts

 

Wednesday 10/12

A) Strict Overhead Press

Every 2.5 minutes…

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

Set 6 – 3 reps @ 85-90%

Set 7 – 3 reps @ 85-90%

Set 8 – 10 reps @ 68-73% (heavier than 9/30)

*After odd sets perform 8-10 double DB bent over rows

*After even sets perform 10-20 hollow rocks.

 

B) 3 rounds for times:

– 100 double unders (225 singles)

– 30 Russian KB swings (70/53)

– 20 box jumps – step down (24/20”)

Rest 3 minutes

 

C) 3 sets:

– single arm bench press x 8-10 @ 20X1

– banded bicep curls (green band) x 20-30

 

Thursday 10/13

A) Deadlift

– Build to a heavy TnG 3 reps in 12 min

*A “heavy” set is established right before form starts to break down. Try and build heavier than last week.

 

B) Every 90 seconds x 15-18 min (5-6 sets of each)

1: 4 deadlifts @ 4-5% heavier than last week (should be at

2: 30 sec of max T2B

*Score is max toes to bar.

 

Friday 10/14

A) E2MOM x 10 min

– 5 x back squat @ 32X1

*Perform at 70% of 1RM back squat

 

B) For time:

– 12 thrusters (135/95, 115/75, 95/55)

– 12 burpees over the barbell

– 12 squat clean

– 12 burpees over the barbell

– 12 shoulder to overhead

– 12 burpees over the barbell

 

Saturday 10/15

8am Masters

9am CrossFit

10am Barbell – Clean & Jerk focus

11am Free Intro to CrossFit

 

Sunday 10/15

8am Endurance

Have you checked out the October 2016 Newsletter? If not you can peep it HERE.

We are thinking about changing the venue for the EDCF Fall Social. Stay tuned!

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Monday 10/3

A) Build to 90% of 1RM power clean

+

Every 30 seconds x 8 minutes (16 sets)

– 1 power clean @ 85-90%

*Slightly heavier than last week. Try for all at 90% if able.

 

B) 3 sets…

6 minute running clock:

– Run 800m

– AMRAP ring muscle ups OR

bar muscle ups OR

burpee + CTB pull-ups in remaining time

*Rest 3 minutes.

 

Tuesday 10/4

A) E3MOM x 9 min (3 sets)

– 8 front squats @ 70%

(add 3-5% to last week’s 70% if you legitimately completed all 3 sets)

 

B) Against a 2-minute running clock, perform the following:

– Row 300/250 meters

– Max reps of thrusters (95/65) in remaining time:

Rest 2 minutes between sets, and complete a total of four sets. Score is total number of thrusters.

 

Wednesday 10/5

A) Every 3 minutes, for 15 minutes (5 sets) of:

– Bench Press x 5-4-3-2-2 (building per set)

– Weighted supinated pull-ups (no kip) x 5-4-3-2-2

OR pull-up negatives (3 sec down) x 3-5

 

B) 3 rounds for time of:

– 20/15 cal row

– 15 toes to bar

– 10 shoulder to overhead (135/95, 115/75, 95/55)

Rest until the clock hits 15 minutes then…

3 rounds for time of:

– 200 m run

– 15 KB swings (70/53)

– 10 box jump overs (24/20”)

 

Thursday 10/6

A) Deadlift

– Build to a heavy TnG 4 reps in 12 min

*A “heavy” set is established right before form starts to break down. Try and build heavier than last week.

 

B) Every 90 seconds x 15-18 min (5-6 sets of each)

1: 6 deadlifts @ 4-5% heavier than last week.

2: 5 burpees + 30 double unders

 

C) Accessory work:

– 3 x 10 reps of floor wipers w/ partner

*Use 95-115/55-75 and keep legs straight with toes touching bumper plates.

 

Friday 10/7

A) E3MOM x 9 min (3 sets)

– 10 push press (build to a heavy UB set)

 

B) 3 rounds for efficiency

– hand over hand rope pull x 1 lap (heavy but fast)

– heavy sandbag bear hug carry x 200m (90-120/60-90)

– farmers carry x 1 lap (heavy but fast

– single arm trap 3 raises x 8-10 reps @ 2111

– L hold x 15-30 sec accumulated

 

Saturday 10/8

8am Masters CrossFit

9am CrossFit

10am Barbell – Snatch focus

 

Sunday 10/9

8am CrossFit Endurance

This is Coach Justin’s last week at EDCF. We would like to thank him from the bottom of our hearts for being a great coach and leader over the past 3 years. Stop into his 6:30 or 7:30pm class this Thursday and tell him bye!

We are hosting another Birthfit Dallas Postpartum Series starting next Monday, October 3rd. If you are a new mom or know someone that is send them this way! This series is perfect for both avid CrossFitters and those looking to start their fitness journey post pregnancy.

An all new Prep Course is starting up next Monday. If you know someone who is interested in getting into CrossFit then this is their first step! You will also get 50% off your next month’s dues if they decide to join.

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Monday 9/26

A) Build to 85% of 1RM power clean

+

Every 30 seconds x 6 minutes (12 sets)

– 1 power clean @ 85-90%

 

B) 20 minute AMRAP (80% intensity, constant pace)

– 400m run

– 6 muscle ups OR 12 burpee pull-ups

– 12 power clean + jerk (155/105, 135/95, 115/75, 95/65)

 

Tuesday 9/27

New Squat Cycle!

A) E3MOM x 9 min (3 sets)

– 8 front squats @ 70%

 

B) EMOM x 12-15 minutes (4-5 sets)

– 15/12 cal row

– 10 double DB/KB thrusters (55/35, 45/25, 35/15)

 

C) 3 rounds for efficiency:

– 10 heavy TGUP sit-ups (5R/5L)

– 6-8 supinated bent over BB row

 

Wednesday 9/28

A) Deadlift

– Build to a heavy TnG 5 reps in 12 min

*A “heavy” set is established right before form starts to break down.

 

B) Every 2 min x 18-24 min (5-6 sets of each)

1: 8 deadlifts @ 70-75% of A

2: 30-50 double unders + 10 toes to bar

 

Thursday 9/29

A) Every 3 minutes, for 15 minutes (5 sets) of:

– Bench Press x 3-4 reps @ 20X1 (heavier than last week)

– 3-5 x weighted supinated pull-ups (no kip) OR pull-up negatives (3 sec down)

 

B) Every 6 minutes for 24 min (4 sets)

– Run 400m

– AMRAP until clock reaches 4 minutes:

• 10 push ups (chest to ground)
• 10 box jump overs (24/20”)

– R2M

*Start back where you leave off on the AMRAP. Score is number of rounds completed at the end.

 

C) 1 rounds for mobility:

– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)

– 60 sec door frame stretch

– 60 sec/side pec smash with lacrosse ball

 

Friday 9/30

A) Every 2.5 minutes:

– strict overhead press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

Set 6 – 10 reps @ 70+%

*Try and maintain same weight for sets 4&5. Go slightly heavier than last week on sets 4-6 if able.

 

B) 3-4 rounds for efficiency:

– 50ft. overhead barbell “yoke” carry (watch video)

– 10-20 seconds hanging L-hold

– 20 alternating front rack box step ups (knee height – build in weight if able)

*Goal weight on carry is between 1RM snatch and 1RM clean & jerk weight.

 

Saturday 10/1

8am Masters

9am CrossFit

10am Barbell – Clean & Jerk focus

 

Sunday 10/2

8am Endurance

We are hosting another one! Are you a new mom or know someone who is? This class is perfect for every level, from previous CrossFitters to those who are just starting their fitness journey!

Dates: Monday + Wednesday (8 one-hour sessions)
October 3, 5, 10, 12 (skip Oct 17, 19) Resume October 24, 26, 31, Nov 1

Time: 9:30-10:45am

Location: East Dallas CrossFit
7230 Gaston Ave, Dallas, TX 75214

Price: $149

Contact [email protected] with additional questions.

TO SIGN UP CLICK HERE

After moving to Wylie, TX earlier in the year, we knew Coach Justin would be leaving us at some point. His passion for coaching kept him making the trek south every Thursday night to lead both our regular and masters classes. Justin is one of the most reliable, genuine, and selfless people that I know of. I would like to thank him for all the hard work he has put in at the gym both as an athlete and a coach and I am honored to call him a friend. Justin – You can always call EDCF your home gym and you’re always welcome whenever you would like to stop in!

Justin’s last day at EDCF will be next Thursday, September 29th. He will be coaching the 6:30 and 7:30pm classes as always.