Mikey is the definition of consistency. He is at the gym Monday through Saturday unless he is traveling for work. He attacks his weaknesses outside of class on a consistent basis, too. Because of this, his overhead mobility is already so much better than when he started with us and his aerobic base is developing too. Mike – Thanks for all the hard work you put in and the never quit attitude you portray class. Stay on the grind and you will continue to hit new milestones!

Check out what Mikey had to say about his experience at EDCF…

1. 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 in September 2015 but I started CrossFit at another gym in 2014. The gym was being sold at the end of 2015 and I decided it was time for a change. I had started the task of trying out other gyms and I was getting frustrated (I couldn’t find my “home”). RJ had been going to EDCF for a few months and suggested I give it a shot. I did and haven’t looked back since. I remember being welcomed to my first EDCF WOD right off the back. It was brutal and it had my “favorite” movement, running. 2. What class time do you attend the most, are there any regular members you work out with at that time? I attend the 6:30pm class. The normal 6:30 workout crew: Jon. G, Sabrina, Faye, Dave, Ruben, RJ, Leif, Ben, Bunner, Heather, Erik, And Sarah. 3. 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? I work in logistics and supply chain management for a defense contractor on a missile program (sounds way cooler than it is). One of my favorite things to do when I am not at EDCF is go to the movies. I pretty much have seen everything in the theaters. 4. What do you like about CrossFit or EDCF that keeps you coming back? The community is amazing! From Day 1, I have felt accepted. I can always count on someone to cheer me on and push me to work harder. 5. What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals? I love body weight movements. I get excited when I see push-ups, pull-ups, and toes-to-bar in the WOD. Short term goals are to clean up my overhead movements (i.e. snatch, overhead squat and jerk). Long term, I want to work on my cardiovascular endurance. So more running and rowing work….I am sure I will always hate running.

*If you received an email from Front Desk saying that your payment failed then PLEASE IGNORE IT! We are now exclusively using Zen Planner and this was the first month that your payments were processed on ZP. Now if you received an email from ZP saying that your payment failed then please update your information! We had a handful of people who’s payment information didn’t transfer properly from FD to ZP. Please let me know if you have any questions!

——————–

Monday 5/2

A) E2MOM x 18 min – Back Squat

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

 

B) EMOM x 15 min:

1: 12 KB swings + 6 goblet squats (AHAP)

2: 12/9 cal row

3: 4-8 strict pull-ups

 

*Row 15/12 cal if able.

 

Tuesday 5/3

A) E2MOM x 12 min (6 sets)

– power clean + jerk cluster 1.1

*Rest 10 seconds max between reps

*Build from 65% to a heavy set

*Can use push jerk or split jerk

 

B) Five rounds for time of:

– 5 shoulder to overhead (155/105 lbs)

– 10 burpees over the barbell

 

Masters

A) EMOM x 15 min

1: Deadlift 10-10-8-8-6 (build in weight/set)

2: 8-10 DB tricep extensions

3: rest and load heavier for next DL set

 

B) 3 rounds not for time:

– 20 DB weighted box step ups (alternating)

– Sled drag down and back (heavy and fast)

– Plank 45-90 seconds

– Bent over rows (use KBs) x 8-10/ side

 

*move steadily from movement to movement

 

Wednesday 5/4

A) Every 8 or 10 min x 32-40 min (4 sets)

– Row 500/400m

– 10 front squats @ 55% (from ground)

– 20 pull-ups

– 30 wallballs (20/14)

 

*RX+ complete with CTB pull-ups

*Record times on each set and record when finished.

 

B) 3 sets not for time (mobility):

– Foam roll lats x 60 sec/side

– Couch stretch x 60 sec/side

– Leg up on bench at 90 degrees stretch x 60 sec/side

 

Thursday 5/5

A) E3MOM x 15 min (5 sets) – Deadlift

Set 1 – 10 @ 50%

Set 2 – 10 @ 60%

Set 3 – 8 @ 70-75%

Set 4 – 6 @ 80-85%

Set 5 – 4 @ 85-90%

*If you have been keeping up with the cycle and have been completing all sets leading up today, then try for the heavier percentage. Compare to 4/28.

 

B) 3 rounds not for time:

– 6 DB/KB bulgarian split squats each leg @ 30X1 (heavier than 4/28)

– R60S

– bent over BB row x 6-8 # 20X1

– R60S

– 30-45 sec nose and toes handstand hold (accumulated)

– R60S

– 15-20 bent over flys with 5#+/hand @ 2111

– R60S

 

Masters

A) EMOM x 15 min (5 sets)

1: 5 bench press (building – heavier than last week)

2: 12 goblet squats

3: 10 Weighted sit-ups (end with plate fully extended overhead)

 

B) Every 6 minutes x 18 min (3 sets)

– Run 400m or Row 500/400

– 20 DB snatches (alternating)

– 20 walking lunges

– 10 NPU burpee box step ups (knee height)

 

*Turns into AMRAP if you can’t keep up with interval timing.

 

Friday 5/6

A) E2MOM x 14 min – Strict Overhead Press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Sets 4-7 – 3 reps @ 85-90%

R2-3M

Set 8 – 10 reps @ 70-75% (heavier than 4/29)

 

B) For time:

– Run 600m

– 20 hang power cleans (135/95)

– 60 double unders (180 singles)

– Run 400m

– 15 hang power cleans

–  40 double unders (120 singles)

– Run 200m

– 10 hang power cleans

– 20 double unders (60 singles)

 

*The 600m run will include running to the 400m turnaround, then to the 200m turnaround, then BACK to the 400m turnaround, then back to the gym.

 

Saturday 5/7

8am Masters CF

9am CrossFit

10am Barbell

 

Sunday 5/8

8am CF Endurance

You’ll see that we’ve got a pretty sick new computer set-up at the gym. This is the first step in an attempt to phase out the whiteboard. Once you check into class via the iPad kiosk, you will then see your name listed under the class on the TV. You can click on your icon and log in your your workout result as well as see others times and weights from earlier classes. There is also a calculator to calculate correct weight percentages! Everyone is free and encouraged to use the computer to log in their scores/weights!

Remember 3 things as you attend class this week:

1. Sign up for the class you wish to attend with your ZP phone app.
2. Sign in once you get to the gym on the iPad kiosk.
3. Log in your results after the workout with your ZP phone app OR on the gym computer.

Sign Up –> Sign In –> Log In

——————–

Monday 4/25

A) E2MOM x 16 min (8 sets)

– 2 power cleans + 1 jerk

*Build from 65-85% of max C&J

 

B) 4 rounds for time:

– 400 m run

– 10/7 strict HSPUs or 10 L-seated DB press

– 10 CTB pull-ups or strict pull-ups or 5/3 muscle ups

 

Tuesday 4/26

A) E2MOM x 16 min – Back Squat

Set 1 – 5 reps @ 60-65%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 reps @ 90-93%

Set 7 – 5 reps @ 80%

Set 8 – 5 reps @ 80%

*If you completed every set on 4/15, try for the heavier percentage.

 

B) E4MOM x 16-20 min (4-5 sets)

– 20 walking lunges (53ish/35ish/hand)

– 15/12 cal row

– 20-50 double unders

*Use KBs or DBs for lunges in a farmer’s carry hold

 

Wednesday 4/27

A) Every 2 min x 12 min (6 sets):

– 3 position snatch

(high hang, mid thigh, 2” below the knee – pause at each position for 1 sec)

*work from 60-80%

 

B)  For time:

– 10 power snatch (135/95, 115/75, 95/55)

– 20 shoulder to overhead

– 30 box jumps-SD (24/20”)

– 400 m run

– 30 box jumps-SD

– 20 shoulder to overhead

– 10 power snatch

 

Thursday 4/28

A) E3MOM Deadlift

*Set 1 – 10 reps @ 50%

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 70%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Compare to 4/21

 

B) 3 rounds not for time:

– 6 DB/KB bulgarian split squats each leg @ 30X1

– R60S

– 45 sec handstand hold (freestanding or with wall assist trying to find balance points)

– R45S

– 10 DB/KB chinese rows @ 2111

– Rest as needed

 

C) Row 1000m for time

 

Friday 4/29

A) 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 – 3 reps @ 85-90%

R2-3M and then…

* Set 7 – 10 reps @ 70-75% (heavier than 4/25)

 

B) 21-15-9 reps for time:

– thrusters (95/65)

– toes to bar

 

C) 3 rounds not for time:

– 15-20 sec of flutter kicks in L-sit position (accumulated)

Rest as needed

 

Saturday 4/30

8am Masters CrossFit

9am CrossFit

10am Barbell

11am Free Intro to CrossFit

 

Sunday 5/1

8am CrossFit Endurance

If you are still having issues with Zen Planner please let me know! This might include not getting emails, not being able to sign into your account, and not being able to access the app. Let’s get it figured out and get you rolling.

If you have successfully accessed your profile and downloaded the app on your phone then please start doing 2 things:

1. Sign UP for classes via the app. Then sign IN when you get here on the iPad.
2. Log your workouts via the app.

Mobility with RJ is back on this week on Wednesday at 7:30pm! 

——————–

Monday 4/18

A) EMOM x 3 min

– 3 power cleans @ 70-75%

R60S after 3rd set

+

EMOM x 4 min

– 2 power cleans @ 80-85%

R60S after 3rd set

+

EMOM x 5 min

– 1 power clean @ 90-95%

 

B) 2 rounds for max reps

6 min AMRAP:

– 10 power cleans (185/125, 155/105, 135/95)

– 15 burpees over the barbell

– 20 toes to bar

– 25 wall balls

– 30 double unders (60 singles)

Rest 4 minutes, then repeat.

 

Tuesday 4/19

A) E2MOM x 10 min – Front Squat

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

R2-3M then…

Set 6 – 10 reps @ 70-80%

 

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

 

Wednesday 4/20

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

– hang snatch + snatch

 

B) 10 min AMRAP:

– 10 power snatch (75/45)

– 10 box jump overs 24/20”

– 200 m run

 

C) 3 rounds not for time:

– 15 DB floor press @ 2111 (heavier than last week)

R30S

– 12 BB biceps curls x 12 reps @ 2021

R30S

– 30 banded pull-aparts (red band)

Rest as needed

 

Thursday 4/21

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 @ 75%

*Set 5 – 6 reps @ 80%

 

B) EMOM x 14-20 min

E: 12/9 cal row

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

 

*Up cal row to 15/12 if able.

 

Man maker = row R + push up + row L + squat clean thruster

 

Friday 4/22

A) E2MOM x 10 min – 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%

R2-3M then…

Set 7 – 10 reps @ 65-70%

 

B) 3 rounds not for time:

– 20 front rack reverse lunges (build to a heavy set)

– 30 second nose & toes hold (accumulated)

– Farmers carry AHAP down and back

– L-hold on rings x 30 seconds (accumulated)

 

Saturday 4/23

8am Masters CrossFit

9am CrossFit

10am Barbell

 

Sunday 4/24

8am Endurance

 

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