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!

 

There is something in the water here at EDCF. Currently we have the most pregnant/postpartum women that we have ever had. It got me thinking that we as coaches need to adjust our approach to a pregnant CrossFitter so that they feel confident that what they are doing is safe and positive which it always should be. Many women continue CrossFit well into their third trimester and even right up to birth. What we also have to understand though is that every women is different in how their body reacts to pregnancy and the physical limitations associated with it. So I did a little digging and this is what I have come up with as far as guidelines that should be followed in regards to each trimester and even postpartum…

1st Trimester

• Approach to fitness should be to maintain current state rather than improve.
• There is no need to start testing or retesting 1 rep max’s. Instead heavy sets or 3-5 reps will do just fine.
• Metcon intensity should be kept at a “conversational pace” where you can fully answer someone during the middle of a WOD when they ask how you are feeling.
• Morning sickness can be an issue and often a deterrent from those 5:30am workouts so you might need to try a later class.
• Don’t be afraid to stop! If you just aren’t feeling it that day then don’t push it. There is always tomorrow.

2nd Trimester

• Be aware of supine movements. This means laying on your back like during a bench press. If the position doesn’t agree with you then there is almost always a more vertical option to that particular movement.
• Avoid riskier movements that you have a risk of falling with like box jumps and pull-ups/T2B on high bars.
• Weight and metcon intensity should be lowered even further in 2nd trimetser.
• Dynamic squatting like in the olympic lifts might be bothersome for the hips due to the relaxin hormone. You can still do hang power versions of these lifts and then control the squat after catching the bar in a higher position.
• Scaling options should be presented for abdominal exercises like T2B and sit-ups.

3rd Trimester

• Balance may start to be an issue as you get bigger. Keep avoiding and scaling riskier movements. Running may need to be cut out.
• Just getting in the gym and moving is the goal.
• No lifting heavy or dynamic squatting type movements. Can substitute double dumbbells or kettlebells if your tummy is in the way of the barbell.

Postpartum

• Consult with a doctor to see when it is safe for you to resume exercising.
• Take it slow and be mindful of your recovery. You will basically be starting over again but the gains will be quicker to come by this time around.
• No lifting heavy for at least 4-6 months afterwards.
• Eat plenty of healthy calories especially if you’re breastfeeding.
• The hormone relaxin may still be present up to 10 months after birth so you might need to hold off on dynamic stabilization of the hips during squatting movements.
• Again, just getting to the gym and moving again should be your goal for the first few months back. Reestablishing the routine is important.

Don’t forget to log in those scores for workout 16.2!!! #DefendEastDallas

Great showing on Friday night. Having a hyped group makes these workouts so much better. Let’s keep it rolling into this Friday night.

If for some reason you can’t perform the workout on Friday nights then please come Saturday at 10am! If you can’t make either then please email us at [email protected] so that we can figure something out. No excuses!

If you complete all 5 Open workouts and log them in each and every week you will be entered into our random drawing to win a $50 Lululemon gift card! Keep entering those scores before Mondays at 7pm!

This Week’s Schedule:

• Wednesday 7:30pm: Mobility with RJ
• Thursday 7:00pm: Open WOD 16.3 announced
• Friday 6:30pm: Friday Night Lights – Round 3
• Saturday 10am: 16.3 make-up

——————–

Monday 3/7

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 @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 85% (compare to 2/29)

you can take 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 is over)

B) Every 4 minutes, for 16 minutes (4 sets) for times:

– Row 300/250 Meters

– 20-30 UB wallballs (20/14)

 

Tuesday 3/8

A) 5 minutes of jerk footwork and jerk technique drills

B) Every 90 seconds x 15 minutes (10 sets) of:

– 2 power clean + 1 split jerk

*rest 10 seconds between PC singles

*start at 60% and build so something heavy

C) Every 4 minutes x 16-20 minutes (4-5 sets)

– Run 400m (tough pace)

– 8 UB shoulder to overhead

*start moderate and build to something heavy but UB and work on cycling.

 

Wednesday 3/9

A) E3MOM x 18 min (6 sets)

Deadlift

*Set 1 – 7 reps

*Set 2 – 7 reps

*Set 3 – 5 reps

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 3 reps

Build load every set. Heavier than 2/23 if able.

B) 12 min AMRAP

– 5 strict pull-ups

– 10 push-ups

– 15 KB swings (53/35)

 

*RX+ go heavier on swings.

 

Thursday 3/10

A) 6 sets:

– 25/20 calorie row tough

– 50 double unders or 120 singles

R2M

B) 3 sets:

– Bent over BB rows x 6-8 reps @ 21X0

Rest as needed

– Reverse Snow Angels x 15-20 reps

Rest as needed

– Face-Up Chinese Planks x 60 seconds

Rest as needed

 

Friday 3/11

A) Open workout 16.3 Prep

B) Open workout 16.3

 

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

 

Saturday 3/12

8am Masters

9am CrossFit

10am 16.3 Make-Up

Incredible weekend all around! First we had our biggest showing ever of athletes complete 16.1 on Friday night. Let’s continue that energy into next this week’s Friday Night Lights for workout 16.2! Saturday was a whirlwind of emotions but I think it went the best it could. I wasn’t expecting such a turnout of Pablo’s family but I am glad they all got to see his happy place and see just how many lives he touched at EDCF. We had kids and grandmas doing some version of the workout and that’s really what CrossFit is all about. Thank you for coming out and giving your time and money. I know they are so appreciative and that right there should put a smile on your face.

This week’s schedule:

Wednesday 7:30pm – Mobility with RJ (new time!)

Friday 6:30pm – Friday Night Lights 16.2

——————–

Monday 2/29

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 @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

– Back Squat x Max Unbroken Reps @ 83%

(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 is over)

 

B) Every 3 minutes x 15 minutes (5 sets) for times:

– Row 250/200 Meters

– 8 Front Squats (175/115, 155/105, 135/95, 115/75, 95/65))

– 12 Toes to Bar

 

Tuesday 3/1

A) E2MOM x 12 min (6 sets)

– 3 push press TnG

*Start at 55-60% and build to a heavy triple.

 

B) Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150m

Minute 2 – 8 box jumps-SD 24/40”

Minute 3 – 10 push press 115/75, 95/65, 75/45

Minute 4 – 4-6 strict pull-ups

(add weight if these are easy)

 

Wednesday 3/2

A) Every 90 seconds x 15 min (10 sets)

– 1 high hang squat clean + 1 squat clean

 

B) For time:

– 400m run

– 40 KB swings 70/53, 53/35

– 20 handstand push-ups

– 100 double unders

– 20 handstand push-ups

– 40 KB swings 70/53, 53/35

– 400m run

 

C) 3 rounds not for time:

– 6-8 BB good mornings @30X1 (moderate to heavy weight)

– 10-15 bent over DB row AHAP @ 20X0

 

Thursday 3/3

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

– Row 1000/800m

– Run 400m

– 20 DB snatch alternating (50-70/25-45)

– 20 sit-ups

 

*Use this as a “flush” to prime your body for tomorrow’s 16.2 workout.

 

Friday 3/4

A) Open workout 16.2 prep

 

B) Open workout 16.2

 

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

 

Saturday 3/5

8am Masters CrossFit

9am CrossFit

10am Barbell

11am Intro to CrossFit

We’ve got a ton of stuff coming at you this week. The first workout of the 2016 CrossFit Open comes out this Thursday evening. That means Friday Night Lights is back for all those who have officially signed up for the Open under EDCF. FNL is a competitive atmosphere where all EDCF Open athletes can come in every Friday night at 6:30pm to officially complete that week’s workout with a judge. Not officially taking part in the Open this year? No worries. We still want you to come out, hang out, and cheer on your friends. All FNLs will be BYOBeverages and we are getting a keg for the first one. Still need to sign up for the Open? CLICK HERE

On Saturday morning we will be holding the “Pablo” Hero WOD. There will be 3-4 heats with the first one starting at 9:15 and running every 30 minutes. We are opening this up to people outside of the gym with CrossFit experience. The purpose of this is to raise donations to Pablo’s Memorial GoFundMe page to help his family through this tough time with medical and funeral expenses. Some of his family will most likely be at the gym at some point so let’s show them how much Pablo meant to the gym and have a great showing! Scroll down to see the WOD.

CLICK HERE to sign up for The “Pablo” Hero WOD.

CLICK HERE to donate to Pablo’s Memorial Fund via GoFundME.

——————–

Monday 2/22

A) EMOM x 16 min (8 sets)

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

*Start at 60-65% and build to a technically sound heavy rep.

 

B) For time:

– 50 burpees over the bar

– 40 pull-ups

– 30 thrusters (95/65)

 

*burpee – hips must be extended while performing a double footed jump over the barbell

 

Tuesday 2/23

A) E3MOM x 18 min (6 sets)

Deadlift

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

Build load every set.

 

B) 3 rounds for time:

– 400m run

– 15 toes to bar

– 10 burpee box jump overs (24/20”)

 

Wednesday 2/24

A) EMOM x 15 min (5 sets)

1: 5 hang power snatches (tough but sustainable and sharp for 5 sets)

2: Kipping HSPU x 5-15 reps

3: 20-40 DUs or 40 sec DU practice

 

B) 30, 20, 10 reps for time:

– Calorie row

– KB swing (70/53, 50/35)

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

 

*If partnered on rowers, partner B starts after 2 minute delay.

 

Thursday 2/25

A) Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:

Set 1 –

– Row 500/400m

– Run 400m

– 30 perfect push-ups

Set 2 –

– Row 500/400m

– Run 400m

– 30 box jumps-SD (24/20”)

Set 3 –

– Row 500/400m

– Run 400m

– 30 wallballs (20/14)

Set 4 –

– Row 500/400m

– Run 400m

– 90 double unders (270 singles)

 

B) 3 sets not for time:

– 10-12 bent over rows @ 2110

– 8 muscle up turnovers on low rings (minimal leg assistance)

– 45 sec hollow rocks (don’t let heels touch the ground)

 

Friday 2/26

A) Open WOD 16.1 prep

 

B) Open WOD 16.1

*Workout will contain scaling options!

 

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

 

Saturday 2/27

“Pablo”

For time (RX):

– 1 mile run

– 10 deadlifts (135/95)

– 20 hang power cleans

– 30 shoulder to overhead

– 40 pull-ups

– 30 deadlifts

– 20 hang power cleans

– 10 shoulder to overhead

– 1 mile run

 

For time (Scaled):

– 800m run

– 10 deadlifts (95/65)

– 20 hang power cleans

– 30 shoulder to overhead

– 40 pull-ups (scaled with bands or ring rows)

– 30 deadlifts

– 20 hang power cleans

– 10 shoulder to overhead

– 800m run

 

For time (Masters):

– 400m run or 500/400m row

– 10 DB deadlifts (95/65)

– 15 DB hang power cleans

– 20 DB push press

– 25 pull-ups (scaled with bands or ring rows)

– 20 DB deadlifts

– 15 DB hang power cleans

– 10 DB shoulder to overhead

– 400m run 500/400m row

It is with a heavy heart and teary eyes that I must announce the passing of our dear friend Pablo Pedraza. Pablo has been a member here at EDCF for over two and a half years. During his time here he has touched the lives of many with his infectious smile and positive attitude. Always incredibly happy, Pablo lit up the room every time he stepped foot into the gym. He had a handshake second to none and if you were lucky enough to be in his class then you were surely getting one. Simply put, he was a central part of the lifeblood that our community is built on. Pablo loved the gym and we love him back.

Pablo is survived by his wife and two boys. To help out with funeral expenses and to benefit his family in this time of need I have set up a GoFundMe account. Please donate if you are able via this link:

Pablo Pedraza’s GoFundMe Account

Pablo’s viewing and funeral will be held tomorrow (Wednesday, 2/17) at Ben F. Brown’s Memorial Funeral Home located at 707 N, MacArthur Blvd. Irving, TX 75061. The viewing will will be held from 1-2pm with the service starting immediately after. 

Rather than dwell on the harshness of death, I believe that Pablo would want us to celebrate what a rich and full life he lived. He would want us to love one another and, smile a little bit more, and sweat a little too. Next Saturday (2/27) at 9am we will be hosting a memorial WOD for Pablo to honor him as an athlete, husband and father. Please join us at 9am and get ready to run because that is what he enjoyed most here at the gym. Anyone is welcome to attend, member or nonmember alike. More details about the WOD will be released soon.

Pablo – You are gone but you will never be forgotten. Your memory will hold strong in our community forever. I can promise you that. Rest in peace.

To everyone else – Hug your loved ones a little closer today. We take life for granted and it is only when someone close to us passes that we can truly appreciate gift of health, family and friendship.

See you all next Saturday morning for the “Pablo” WOD.

 

We are kicking off the 2016 CrossFit Open at EDCF next Friday evening and calling it Friday Night Lights. If you are planning on competing with the EDCF team then please sign up >HERE<. Expect a fun atmosphere and plenty of beer. It is also BYOBooze if you aren’t a beer person.

Also, we are moving Mobility to 7:30pm on Wednesdays! We think this will work better for you all in the 6:30 class who need some extra mobilizing while cooling down after the 6:30pm class. You can also just show up if you’ve already come to an earlier class or if you’re taking a rest day. Check out more details by clicking >HERE<.

——————–

Monday 2/15

A) EMOM x 5 min:

Front Squat

– Set 1: 2 reps @ 65%

– Set 2: 2 reps @ 70%

– Set 3: 2 reps @ 75%

– Set 4: 1 rep @ 80%

– Set 5: 1 rep @ 85%

R60S, and then…

E2MOM x 10 min (5 sets):

– Set 6: 1 rep @ 85-90%

– Set 7: 1 rep @ 90%

– Set 8-10: 1 rep @ 90+%

 

B) For time

– 40 wallballs (20/14)

– 20 pull-ups

– 30 wallballs

– 15 pull-ups

– 20 wallballs

– 10 pull-ups

– 10 wallballs

– 5 pull-ups

 

*rx+ perform CTB pull-ups or substitute 5, 4, 3, 2 muscle ups for pull-ups.

 

Tuesday 2/16

A) E2MOM x 16 min (8 sets)

– Hang Power Clean + Power Clean + Split jerk

*Start at 65% and build

 

B) Open Workout 11.2

Complete as many rounds and reps as possible in 15 minutes of:

– 9 Deadlifts (155/105)

– 12 Push-ups

– 15 Box jumps (24″)

 

Wednesday 2/17

A) 5 min AMRAP:

– Row 1000/800 Meters

– Power Snatch x Max Reps (135/95, 115/75, 95/65, 75/45)

Rest 5 minutes

5 min AMRAP:

– Row 1000/800 Meters

– Toes to Bar x Max Reps

Rest 5 minutes

5 min AMRAP

– Row 1000 Meters

– Burpees over the barbell

 

B) 3 rounds not for time:

– 15 banded hamstring curls

– 6-8 candlestick slow lowers (3-5 sec descent)

 

Thursday 2/18

A) EMOM x 15 min

1: 3-4 Close grip bench press @ 2111 (heavier than 1/27)

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 KB snatch in UB sets of 5/ hand (53/35#)

R2M

 

Friday 2/19

A) Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

followed by…

Every two minutes, for 10 minutes (5 sets):

Back Squat x 1 rep @ 95%

 

B) Three sets, for max reps/calories of:

– 3 Minutes of rowing for max calories

– 2 Minutes of strict HSPUs

– 1 Minute of strict pull-ups

Rest 3 minutes

 

Saturday 2/20

8am Masters

9am CrossFit

10am Level 2/Barbell