Zen Planner is up and running. We introduced the app over email earlier this morning. Please go ahead and download it, sign up for classes, and start to track your workouts!

For those who have questions about logging into Zen Planner, you will have to search your inbox for an email, titled “Your website login information”, that we sent out regarding how to log into Zen Planner. A temporary username and password (you can change these) was in this email.

Once you find it go here and log in:https://EastDallasCrossFit.zenplanner.com/

Once you log into the “Member Connect” site, you can then sign the waiver and terms & conditions documents. THEN you can start using the app as normal and sign into class this week and also start recording your workouts!

SCHEDULE UPDATE: There will be no mobility this week. We will pick back up next Wednesday evening!

——————–

Monday 4/11

A) Every 90 seconds x 12 min (8 sets)

– Power clean x 1 @ 80-95%

(rest exactly 10 sec between each rep)

*Heavier than 4/4

 

B) EMOM x 15-21 min

Min 1: 10-15 KB swings (70/53, 53/35)

Min 2: 4-6 burpee box jump overs (24/20”)

Min 3: 6-10 T2B

 

*Pick a number in the range for each movement and try and stay on target for at least 15 minutes.

 

Tuesday 4/12

A) E2MOM x 10 min – Front squat

Set 1: 5 @ 70%

Set 2: 4 @ 75%

Set 3: 3 @ 80%

Set 4: 2 @ 85%

Set 5: 1 @ 90-90+%

Set 6: 3 reps @ 85%

R2-3M then…

Set 7: 5 reps @ as heavy as possible

 

B) For time:

– Run 800m

– 20 pull-ups

– 30 front squats (155/105, 135/95, 115/75, 95/65)

– 20 pull-ups

– Run 800m

 

Wednesday 4/13

A) E3MOM x 15 min Deadlift

Set 1 – 10 reps @ 50%

Set 2 – 10 reps @ 60%

Set 3 – 10 reps @ 65%

Set 4 – 8 reps @ 70%

Set 5 – 6 reps @ 80%

 

B) EMOM x 12-14 min

E: 12/9 cal row

O: 6 NPU burpee bag to shoulder 60/30

 

*Want a challenge? Up your calorie count to 15/12

 

Thursday 4/14

A) Every 4 min x 24 min (6 sets)

– Row 250/200 m

– 10 shoulder to overhead (135/95)

– 20-40 double unders

 

*work on efficiency of S2O reps

 

B) 3 rounds not for time:

– 15 DB floor press @ 2111

R30S

– 12 ring Biceps Curls x 12 reps @ 2021

R30S

– 30 banded pull-aparts (red band)

Rest as needed

 

Friday 4/15

A) E2MOM x 16 min – Back Squat

Set 1 – 5 reps @ 60%

Set 2 – 3 reps @ 75%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 3 reps @ 85%

Set 6 – 2 reps @ 90%

Set 7 – 7 reps @ 75%

Set 8 – 7 reps @ 75%

 

B) 3 rounds not for time:

– 20 double KB weighted lunges (AHAP)

– Sled drag down and back (AHAP)

– 10-15 bent over DB rows/side

– 15-30 seconds L-sit accumulation

 

Saturday 4/16

8am Masters CrossFit

9am CrossFit

10am Barbell

11am Free Intro to CrossFit

 

Sunday 4/17

8am Endurance

The Saturday morning Barbell class (formally Level 2) is back on at 10am now that we are finished with the CF Open. This is open to anyone, experienced or not, to work on the Olympic lifts (snatch, clean, jerk). We are looking to expand the Barbell class in the near future to 1-2 evenings per week too!

Reminder: Wednesday Mobility class @ 7:30pm!

——————–

Monday 4/4

A) E2MOM x 12 min (6 sets)

– Power clean cluster 1.1 @ 80-90%

(rest exactly 10 sec between each rep)

*Heavier than 3/28

 

B) 3 rounds for time:

– 400m run

– 12 Deadlifts (225/155, 185/115, 135/95)

– 15 Box jumps – SD (24/20”)

 

Tuesday 4/5

A) EMOM x 12 min

– 1 push press + 1 push jerk + 2 split jerk

 

B) EMOM x 15-21 min

1: 12 KB swings (70/53, 53/35)

2: 10 Push press (115/75, 95/65, 75/45)

3: 40 Double unders

 

Wednesday 4/6

A) “Last Man Standing”

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval). Pick a level:

 

Level 1

A) EMOM – 1 Muscle up

B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)

C) EMOM – 20 Wallballs (20/14)

D) EMOM – 10/8 Handstand push-ups

 

Level 2

A) EMOM – 12/9 Pull-ups

B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)

C) EMOM – 15 Wallballs (20/14)

D) EMOM – 6/4 Handstand push-ups

 

Level 3

A) EMOM – 8/6 Pull-ups

B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)

C) EMOM – 10 Wallballs (20/14)

D) EMOM – 12/9 perfect push-ups

 

B) 3 sets:

500m row for time; R3M

 

Thursday 4/7

A) EMOM x 15 min (5 sets)

1: 5 bench press @ 20X1

2: 8-10 supine medball hamstring curls

3: 5-10 strict supinated chest to bar pull-ups

*Increase weight on bench press and end on a heavy 5.

 

B) For time:

– 1000/800 meter row

– 20 hang power cleans (185/125, 155/105, 135/95, 115/75)

– 100 double unders (300 single unders)

 

C) 3 rounds not for time:

– 10-15 bent over DB row/arm

Rest as needed

 

Friday 4/8

A) Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 walk out at 102-105%

*Set 7 – Max Unbroken Reps @ 90%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top the set should end)

 

B) 3 rounds not for time:

– hand over hand sled pull x 1 length of gym (heavy but fast)

– suitcase farmers carry x 1 length of gym/arm (heavy but fast)

– hanging straight leg raises x 4-8

– 10-20 alternating pistols or pistol progressions

 

Saturday 4/9

8am Masters CF

9am CrossFit

10am Barbell

 

Sunday 4/10

8am CrossFit Endurance

Check out our newest EDCF coaches! Congrats to Sean and RJ for completing their CF-L1 as well as our Coaches Prep Course. They officially start in this week!

The Open is over! We are so proud of all those who competed. We had a record year this year as far as EDCF athletes so let’s continue with this momentum into next year!

Make sure you are a member of the EDCF members only Facebook group click >HERE< and ask to join if you haven’t already!

——————–

Monday 3/28

A) E2MOM x 16 min

Power clean cluster 1.1.1 @ 80-85%

(rest exactly 10 sec between each rep)

 

B) 4 rounds for time:

– 8 Burpee box jump overs (24″/20″)

– 12 Toes to bar

– 16 Kettlebell swings (70/53, 53/35)

– 50 Double unders (120 singles)

Rest exactly 2 minutes between rounds.

 

*Subtract 6 minutes for rest.

 

Tuesday 3/29

A) E2MOM x 12 min (6 sets)

Front Squat

– Set 1 – 4 reps @ 75-80%

– Set 2 – 3 reps @ 80-85%

– Set 3 – 2 reps @ 85-90%

– Set 4 – 4 reps @ 80-85%

– Set 5 – 3 reps @ 85-90%

– Set 6 – 2 reps @ 90-95%

 

B) AMRAP in 12 min:

– 200 m run

– 10 Shoulder to overhead (115/75, 95/65, 75/45)

– 8 Front rack reverse lunges

 

Wednesday 3/30

A) EMOM x 15 min (5 sets)

1: 5-15 supinated pull-ups

2: 6-8 good mornings @ 20X1

3: 5-15 perfect push-ups

*If you are good at push-ups, wrap a band around your back for more resistance

 

B) EMOM x 16 min (8 sets)

E: 12/9 cal row

O: 2-3 NPU man makers 35-55/15-30

 

NPU man maker = row, push-up, row, power clean, push press

 

Thursday 3/31

A) E2MOM x 16 min

– Power snatch cluster 1.1.1

(Rest 10 sec between reps)

 

B) 3 rounds for times:

– 400 m run

– 20 wallballs

– 20 alternating DB snatch (50-75/20-45)

R3-4M

 

C) 3 rounds not for time:

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

– R60S

– 6-8 DB rear foot elevated split squats @ 30X1 (L)

– R60S

– 10-20 straight body crunches

 

Friday 4/1

A) E2MOM x 10 min (5 sets)

– 5 TnG push press

*Building to a heavy 5

 

B) EMOM x 12-15 min

– 3 power clean + push press (135/95, 115/75, 95/65)

– 5 burpees over the barbell

 

C) 3 rounds not for time:

– 10 DB tricep rollback extensions

– 40 sec BB behind the back wrist curls (55/35)

 

Saturday 4/2

8am Masters CF

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Over the last few months these two have undertaken our Coaches Prep Program in order to become official EDCF coaches after both completing their CrossFit L-1 certs. As with the rest of our coaching staff, these two represent an extension of myself. I am fully confident in their ability to learn, lead, and inspire at every class they are coaching and I am so excited for their coaching journey to begin. Starting this week, you will see them in the regular line up with Sean coaching Tuesday evenings and Thursday mornings and RJ coaching Friday evenings.

---

 

Sean Vaughn

Growing up in the Dallas area with a general sports background I transitioned later in life to endurance sports, primarily long distance running, both road and trail. I’ve completed several marathons and a couple of Ultra-marathons over the years but always found it difficult to balance weight training and endurance sports.

I discovered Crossfit outside the box with a few friends before joining East Dallas Crossfit as a way to begin balancing my body after several years of over training in running. I came to EDCF primarily with a desire to add Olympic Lifting to my routine.  The program due to the undeniable results and the support and friendship within the community, immediately hooked me.

I’m currently a Crossfit Level 1 Trainer and working to complete my USAW Sports Performance Coaching Course.

My goal as a coach is to inspire people to make long-term lifestyle changes through functional fitness and diet and align those goals with their phase of life. I definitely enjoy watching others be successful.

I’m married to my wife Kathleen and have two sons, Beckett and Scout. I graduated college with a Business Degree and I work full time in the Technology Industry. I also enjoy spending time outdoors and coaching kids sports.

---

 

Rachelyn “RJ” Teague

I’m an Okie born and raised but once my time at Oklahoma State University was up, I bolted for the city and I moved to NYC for a job.  Prior to college I participated in numerous high school sports,  I was always very competitive growing up but was never quite good enough at the sports I played to be an NCAA level athlete.  I found powerlifting in high school although we did not have a team, it was part of my strength and conditioning between seasons.  Toward the end of college I got back to powerlifting and started bodybuilding.  I ultimately injured myself bodybuilding and discovered I had become bored, burned out and fairly miserable obsessing over how I looked physically, instead of how my body performed.   During this hectic and rapidly changing time I had moved back to Oklahoma for 2 months and then to Dallas, where I have stayed.  In the interim I found CrossFit.

I loved powerlifting, desperately wanted to get into Olympic lifting and was ready to walk away from bodybuilding.  CrossFit gave me a community, a family, an environment of healthy competition and a way to work on my fitness and personal lifting goals while still making all the movements we practice scalable for all.

I’ve been on a long and convoluted journey to find a career in health and fitness.  I have always enjoyed teaching, coaching, helping others reach their goals or discover they are capable of doing something they never thought they would be able to achieve.  By day, I’m a Certified Recovery Specialist for Airrosti Rehab Centers in Uptown Dallas.  I love that I get to positively impact and change lives every day by helping our patients live pain free, better understand their body and how it moves and functions.  I am CrossFit Level 1 certified, FMT1 certified through RockTape and I’m looking to add to the list.

I have been in many gyms, CrossFit or otherwise, and I finally feel like I have a home at EDCF.  I’ve been a part of the CrossFit community since 2012 and I have never looked back.

Your body is an amazing machine.  Use it, challenge it and discover how awesome it is.

LAST WEEK OF THE OPEN! Please join us this Friday evening at 6:30pm for Round 5 of Friday Night Lights. We will also be heading out afterwards for dinner and drinks at a place TBD.

THE GYM IS MAGICALLY BIGGER! Well not really magically. It took some work and there is a lot of work ahead to finish it out so bare with us and our dust as we continue to make EDCF more awesome.

——————–

Monday 3/21

A) Clean and Jerk technique work while warming up to 60%.

 

B) E2MOM x 12 min (6 sets)

– 1 squat clean + 1 front squat + 1 split jerk

*Start at moderate load (60%) and build to a heavy but sharp set.

 

C) EMOM x 12-15 min:

– 3 Thrusters (135/95, 115/75, 95/65, 75/55)

– 5 Box jumps – SD (24/20”, 20/16”)

 

*If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

 

Tuesday 3/22

A) EMOM x 15 min

1: 3-4 Close grip bench press @ 20X1 (heavier than 3/16)

2: 10-12 horizontal ring rows @ 20X1

3: 6-8 Tough good mornings (from ground) @20X1

 

B) Every 5 min x 20 minute (4 sets)…

3 min AMRAP:

– 500/400 m row

– Max burpee pull-ups in remaining time

R2M

 

*Arms must be locked out at bottom before pull-up.

 

Wednesday 3/23

A) E2MOM x 15 min

– 3 overhead squats

*increasing in load to something heavy

 

B) 9 min AMRAP:

– 3 hang power snatch 115/75, 95/65,

– 6 overhead squats

– 9 burpees over the barbell

– 12 T2B

 

C) 3 sets not for time:

– 30 sec/side side plank

– 1 min regular bows and toes plank

– 20 hollow rocks

Rest as needed between rounds

 

Thursday 3/24

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

– Run 800m

– Row 400/325m

– 10 DB hang power cleans (35-55, 20-30)

– 15 sit-ups

– 30 double unders

 

*Use this as extra aerobic capacity (“cardio”) work and/or a “flush” to prime your body for tomorrow’s 16.5 workout.

 

Friday 3/25

A) Open workout 16.5 prep

 

B) Open workout 16.5 (last one!)

 

***Please join us while we cheer on our athletes for their last open workout of the season. We will all be heading out for a bite to eat and some drinks to celebrate afterwards!!!

 

Saturday 3/26

8am Masters CF

9am CrossFit

10am 16.5 make-up

 

Sabrina is a part of our tight knit 6:30pm class. She has given her all every time she steps in the gym since day one of her Prep Course. One thing that stands out Sabrina is that she has a want to get better by learning new skills. Her strength has gone up a tone and she is kicking ass during WODs. Keep it up Sabrina!

A little bit of what Sabrina had to say about her time at EDCF:

When did you join EDCF?  How did you find the gym?  What was your first impression or how did that first workout go?

I joined EDCF in September 2015. My husband and I just moved to Texas that summer and I wanted to find a way to workout together. I saw the gym coming home one day and thought it was conveniently located from our house. I spent the summer jogging around White Rock Lake and THOUGHT I was “in shape” before the intro class. Twenty wall balls and twenty kettlebell swings later I was dying. I distinctly remember telling myself not to over do it, and my husband (Jon G.) threatening he was going to throw up immediately after our first workout!

What class time do you attend the most, are there any regular members you work out with at that time?

I usually attend the 6:30 pm class. 6:30 crew represent! You know who you are!

Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/spouse/partner? What is your favorite hobby outside the gym?

Outside of the gym I’m a pediatric dental resident at Baylor College of Dentistry and Children’s Medical Center. My husband, Jon G., is also a member of the gym and we have a 4 year old Border Collie pup. I love checking out breweries around DFW and thrifting/antiquing around the area.

What do you like about CrossFit or EDCF that keeps you coming back?

I like the sense of camaraderie I get from the gym. Everyone encourages everyone else and the only person you end up competing against is yourself.

What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?

My favorite type of workout is any type of squat. My short term goal was to front squat my bodyweight (which I’ve done!) and my long term goals are to get double unders, toes to bar and handstands down!

I am out of town this week but still available via email should anyone need anything!

3 weeks down and 2 to go! Let’s keep keep rolling into week 4 of the CrossFit Open.

This Week’s Schedule

• Wednesday 7:00pm: Mobility
• Friday 6:30pm: Friday Night Lights – Round 4
• Saturday 10:ooam: Open workout 16.4 make-up

——————–

Monday 3/14

A) Every 90 sec x 15 minutes (10 sets):

– hang squat clean (mid-thigh) + low hang squat clean (below the knee)

*Below the knee should be 2″ below the knee with plates off the ground.

*Build to something heavy.

 

B) EMOM x 15-18 min (5-6 sets)

1: 12/9 cal row (45 sec max)

2: 6 TnG power cleans (moderately tough weight – can build)

3: 5-10 Handstand push-ups

 

*Scale HSPUs with either a box or band or L-seated DB press. Keep a tight midline with hips stacked over your shoulders (or under for DB presses) and work full range of motion (top of head on floor to full extension of elbows).

 

Tuesday 3/15

CrossFit

A) Every 2 minutes, for 16 minutes (8 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 90%

*Set 7 – 4 reps @ 85%

*Set 8 – 6 reps @ 80%

 

B) 8 min AMRAP @ Open pace:

– 2 thruster (115/75, 95/65, 75/45)

– 2 chest to bar pull-ups

– 4 thrusters

– 4 chest to bar pull-ups

– 6 thrusters

– 6 chest to bar pull-ups

… keep stacking on 2 more reps each round.

 

C) 3 sets:

– bent over DB row x 10-15 reps/side (heavy)

– R60S between sets

 

Masters

A) EMOM x 12 min (4 sets)

1: 10 goblet squats AHAP

2: 15 Russian swings AHAP

3: 30 flutter kicks (tight and controlled, hands at sides)

 

B) EMOM x 15-18 min (5-6 sets)

1: 10/7 cal row (max 45 sec)

2: 6 NPU burpee + bag to shoulder (3/side)

3: 10-14 prisoner lunges

 

Wednesday 3/16

A) EMOM x 15 min

1: 3-4 Close grip bench press @ 2111 (heavier than 2/18)

2: 10-12 Bent over DB rear delt flys @ 20X0

3: 6-8 Tough Romanian deadlifts @2111

 

B) Every 5 min x 20 minute (4 sets)…

3 min AMRAP:

– 400 m run

– Max power snatch in remaining time @ (135/95, 115/75, 95/65, 75/45)

R2M

 

*Focus on resetting for each power snatch if unable to go TnG. Be nice to the 10 & 15lb plates by not dropping them from above the waist!

 

Thursday 3/17

CrossFit

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

– Row 1000/800m

– Run 400m

– 15 Box jump overs (24/20”)

– 30 Russian twists (20/14)

 

*Use this as a “flush” to prime your body for tomorrow’s 16.4 workout.

 

Masters

A) EMOM x 12 min (4 sets)

1: 8-10 DB bench press

2: 8-10 bent over BB row

3: 8-10 supine hamstring curls w/ medball

 

*Heels are just off the opposite side of the medball.

 

B) 3 rounds not for time:

– Heavy sled drag down and back (heavy but consistent)

– Heavy farmer’s carry down and back

– 12 dual DB bicep curls (12 per arm)

– 20 hollow rocks

 

Friday 3/18

A) Open workout 16.4 Prep

 

B) Open workout 16.4

 

**Join us for Friday Night Lights – Round 4 and watch our competing athletes take on this workout starting at 6:30pm!**

 

Saturday 3/19

8am Masters

A) EMOM x 10 min

E: 8-10 DB thrusters

O: 20 Russian twist

 

B) EMOM x 10 min

E: 10-15 RKB swings

O: 30 sec jump rope singles or jumping jacks

 

C) EMOM x 10 min

E: 6 burpees

O: 200/150 m row

 

9am CrossFit

With a partner complete 5 rounds each:

– 500/400m row

– 20 thrusters (45/35)

– 10 pull-ups

 

*One person rest while the other works.

 

10am 16.4 Make-Up

Sign up for a spot via the Eventbrite link sent out on Friday so we know you’re coming!

 

11am Intro To CrossFit

Tell a friend to join in and see what we are all about!