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<.

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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

We are in full swing for the CrossFit Open. Our programming is shifting to get everyone ready for those 5 weeks of workouts starting on Feb. 25th! Haven’t signed up yet? Do so below. Not really sure? Well there’s a scaled division so now there is no excuse!

Also, check out who made Athlete Of The Month for February by clicking >HERE<.

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Monday 2/8

A) E2MOM x 16 min (8 sets)

– 1 push jerk + 2 split jerk

*Build per set. Pause 1 sec in the catch of each jerk. Heavier than 2/4.

 

B) 10 min AMRAP @ open pace

– 12 KB swings (heavy)

– 9 push press (95/65)

– 6 tall box jumps – SD (30/24, 24/20”)

 

C) 3 rounds not for time:

– 10 supine hamstring medball curls @ 20X1

– 15-20 reverse snow angels

 

Tuesday 2/9

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):

– Front Squat x 1 rep @ 90%

 

B) For time:

– 15 hang squat cleans (155/105, 135/95, 115/75, 95/65, 75/45)

– 100 double unders (sub 3x singles)

– 12 hang squat cleans

– 75 double unders

– 9 hang squat cleans

– 50 double unders

– 6 hang squat cleans

– 25 double unders

 

Wednesday 2/10

A) For times (against a running clock):

– Row 500/400 Meters

– 10 Power snatches (135/95, 115/75, 95/65, 75/45)

– 20 Toes to bar

When the clock reaches 8:00, complete the following…

– Row 500/400 Meters

– 15 CTB pull-ups

– 20 Shoulder to overhead (135/95, 115/75, 95/65, 75/45)

When the clock reaches 16:00, complete the following…

– Row 500/400 Meters

– 20 Box jump overs (24/20”)

– 20 Ring dips

When the clock reaches 24:00, complete the following…

– Row 500/400 Meters

– 25 Deadlifts (135/95, 115/75, 95/65, 75/45)

– 20 Burpees over the barbell

 

B) 3 rounds not for time:

– 1 lap single arm “bottoms up” KB waiter’s walk (down R/back L)

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

 

Thursday 2/11

A) Back Squat

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 1-3 minutes between sets. Be smart about the last set and use a spot. If it gets starts to get ugly or if you are unsure that you can complete another rep then cut the set. Have a coach spot you if you are unsure about your ability to bail if needed.

 

B) Every 5 min x 20-25 min (4-5 sets)

3 min AMRAP:

– 400 m run quickly

– Max reps of No Squat Man Makers in remaining time (35-55/15-30)

R2M

 

No Squat Man maker = row R + push-up + row L + power clean + push press

 

Friday 2/12

A) EMOM x 15min

1: power clean + push jerk cluster 1.1.1.1

2: weighted or banded supinated weighted pull

3: 20-40 DUs or 45 se

 

B) 3 rounds not for time:

– Zercher carry down and back AHAP

– AMRAP perfect push-ups @ 1111

– Earthquake bar hold x 30-60 sec

 

Saturday 2/13

Special V-day partners WOD

 

What is the CrossFit Open? The Open is a series of 5 workouts over 5 weeks where CrossFit athletes can record their scores and measure themselves up against others in their same age group, region, or anyone across the entire world. Whether you are a Games bound athlete or you just want to prove it to yourself that you can do it, the Open is for everyone. There is a scaled version of each workout so even if you cannot complete the workout as prescribed, you can still compete and submit a score.

Starting last year we started making the Open a sort of festivity at East Dallas CrossFit. Every Friday evening at 6:30pm, starting on February 25th, we will host Friday Night Lights. This is a time when all of the EDCF athletes who signed up for the Open can come in and do the workouts in a competitive and high energy atmosphere. Oh and we will also have beer and promise you a good time.

So why should you do the Open? The best answer I can give you is to do it for yourself. This is a time when you can apply all the training you’ve endured at the gym and make it mean something. To prove that you can. Will you make it to the Games this year? Statistically speaking you probably won’t. What you will do is come out of it with a new sense of pride, mental and physical fortitude, and appreciation for our CrossFit community here at EDCF. Prove it to yourself. It is a challenge, but one we all go through together and come out the other end better for having done it.

>SIGN UP FOR THE OPEN BY CLICKING HERE<

 

Check out this video from a couple years back…

Open 14.1 – East Dallas Crossfit from Casey Reid on Vimeo.

 

 

 

The 2016 CrossFit Open is right around the corner (24 days!). We will be hosting the open workouts every Friday night starting on February 24th. Sign up with the rest of your EDCF friends under team “Defend East Dallas” by clicking >HERE<.

Great job on the class sign ups last week! Let’s keep it rolling by signing up for all the classes you plan on attending this week by clicking >HERE<. If you can’t make a class you signed up for then please take your unregister ASAP so someone else can have your spot.

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Monday 2/1

A) 5 sets:

Front squat x 2-3 reps; R2-3M

 

B) 5 min AMRAP @ 98%

– 3 thrusters 115/75

– 6 burpees over the bar

– 9 pull-ups

R5M x 2 sets

 

C) 3 sets not for time:

– 8-10 BB good mornings

– 8-10 bent over DB rows per side

 

Tuesday 2/2

A) Build to a heavy power snatch x 2 reps in 10 min

 

B) 4-5 sets at tough pace:

– 6 TnG power snatch (build per set to something heavy but UB)

– 10 NPU burpee box jumps (20/16”)

– 100 m sprint

Walk back and R2M

 

Wednesday 2/3

A) EMOM x 15 min

1: 3-4 Strict overhead press @ 2111

2: 4-6 Weighted or 6-10 banded supinated pull-ups

3: 20-40 DUs or 45 sec DU practice

 

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

– 12/9 cal row

– 10 Deadlifts (225/155, 185/125, 155/105/ 135/95)

These should be sprints!

 

Thursday 2/4

A) E2MOM x 12 min (6 sets)

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

*Build per set. Pause 1 sec in the catch of each jerk.

 

B) Every 5 minutes, for 15-20 minutes (3-4 sets) for times:

– 9 Shoulder to overhead (155/105, 135/95, 115/75. 95/65)

– 15 Burpees to Target 6″ Above Reach

– 21 Wallballs (20/14 lbs)

 

Friday 2/5

A) Every 2 minutes, for 6 minutes (3 sets):

– High Hang Snatch x 2 reps @ 70-80%

+

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 2 rep @ 75-85%

+

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 2 reps @ 85+%

 

B) 3 sets not for time:

– 1 floor length hand over hand sled pull AH&AFAP

– 6-8 DB rear elevated split squats R side @ 30X1

– 1 floor length hand over hand sled pull AH&AFAP

– 6-8 DB rear elevated split squats L side @ 30X1

– 6 alt. TGUP (3/side), heavy but sharp and efficient

 

Saturday 2/6

8am Masters

9am CrossFit

10am Level2/Barbell

11am Free Intro to CrossFit

 

The 2016 CrossFit Games Open is right around the corner! It is 5 workouts over 5 weeks with 1 released each Thursday night. EDCF is doing it big this year and we want you on our team! There is both an advanced and scaled division. Sign up for team EDCF by clicking >HERE<.

Having some front rack mobility issues? Check out >THIS VIDEO< to help get that front rack position functioning better!

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Monday 1/25

A) Pause front squats 5 sets x 3-4 reps @ 4111; R2-3M

*Use heavier weight than last week for all sets.

 

B) CrossFit Open WODs 11.6 & 12.5

AMRAP in 7 minutes following the rep scheme below:

– 3 Thrusters (100/65 lbs)

– 3 Chest-to-Bar Pull-Ups

– 6 Thrusters

– 6 Chest-to-Bar Pull-Ups

– 9 Thrusters

– 9 Chest-to-Bar Pull-Ups

etc… continuing to increase by 3 reps every set

 

rest until 12 min then…

 

For time:

– Run 400m

– 30 burpee over the barbell

– Run 400m

 

Tuesday 1/26

A) E2MOM x 12 min (6 sets)

2 Power Clean + Push Jerk

– Start at 65% of 1RM C&J and end at 85+%

 

B) 4-5 sets at tough pace:

– 6 TnG power cleans (build per set to something heavy but UB)

– 6-10 T2B (UB)

– 30 sec row AFAP

R3M

 

Wednesday 1/27

A) EMOM x 15 min

1: 3-4 Close grip bench press @ 2111

2: 5-10 Supinated strict pull-ups

3: 8-10 DB Romanian deadlifts @2111

 

B) 5 sets:

Against a 2-minute running clock, complete…

– Run 200m @ 95%

– Strict HSPU / Kipping HSPU / banded HSPU / L-seated DB press

R2M between sets.

 

Thursday 1/28

Every 8 min x 4-5 sets @ 80-90%

– 500/400m row

– 20 KB snatch (5L, 5R, 5L, 5R) @ 53/35

– 20 wallballs (20/14)

– 40 DUs (120 singles)

 

*Change the order every round.

 

Friday 1/29

A) E2MOM x 6 min (3 sets)

– 1 power clean + 1 hang squat clean + 1 squat clean + 1 split jerk @ 55-75%

+

E2MOM x 6 min (3 sets)

– 1 power clean + 1 squat clean + 1 split jerk @ 75-85%

+

E2MOM x 6 min (3 sets)

– 1 squat clean + 1 split jerk @ 85+%

 

B)  3 rounds not for time:

– 30-60 sec earthquake bar

– 1 lap farmer carry AF&HAP (heavier than last week

– AMRAP perfect push-ups @1111 (have to accumulate at least 10)

– 12 DB curls/arm AHAP

 

Saturday 1/30

8am Masters

9am CrossFit

10am Level 2/Barbell