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

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.

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!

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!

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!

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