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

With tons of front rack positioning popping up in our recent programming I thought it necessary to discuss it. In this video I cover why having good front rack mobility is a necessity as well as every way that I could think of to help you open up your front rack. Hope you enjoy!

If you haven’t already checked out the first two videos covering the ankles and hips check them out here: 1 & 2.

Part 3: Hamstrings

The hamstrings could have been lumped into the him video but even those with loose hips can also suffer from tight hamstrings. If the hammies are tight, it will effect the positioning of the pelvis at the bottom of the squat. The pelvic bones will be tilted downward which has a chain reaction up the spine and putting the whole position out of whack. So loosen them up too!

Part 4: Thoracic Spine

The t-spine gets a lot of abuse day in and day out. It is affected when you are hunched over your computer, looking at your phone, and when you sit all day long giving some people that hunchback look. Open that sucker up so that you can support some heavy ass weight overhead!

Part 5: Shoulders

You can have perfect mobility from the shoulders down but if you lack external rotation and flexion through the shoulder joint, your scapulas (shoulder blades) will never “stack” the correct way in the overhead squat position… or really any overhead position for that matter. Just think armpits open and biceps pointing up! Here are a few ways to achieve that position.

 

Mobility with RJ is back on this week at 6:00pm on Thursday!

——————–

Monday 1/18

A) Barbell cycling

2 sets for technique:

– 5 UB TnG power clean + push jerk @ 135/95, 115/75, 95/65

*Pause 1 sec in PC catch and 1 sec in jerk catch.

R2M

 

B) 2 sets for speed:

– 8 UB TnG power clean + push jerk @ same as A

R2M

 

C) Open workout 15.4 (click link for more details)

Complete as many reps as possible in 8 minutes of:

– 3 handstand push-ups

– 3 cleans

– 6 handstand push-ups

– 3 cleans

– 9 handstand push-ups

– 3 cleans

– 12 handstand push-ups

– 6 cleans

– 15 handstand push-ups

– 6 cleans

– 18 handstand push-ups

– 6 cleans

– 21 handstand push-ups

– 9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

 

*Use 185/125, 155/105, 135/95, 115/75, or 95/65. Should be around 70-75% 1PM power clean. Scale HSPUs with bands, L-seated DB press, or perfect push-ups.

 

D) 500m row for time

 

Tuesday 1/19

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

*Use heavier weight than last week for all sets.

 

B) Three rounds for time of:

– 30 Overhead Walking Lunge Steps (45/25 lbs)

– 15 Pull-Ups

– 400 Meter Run

 

C) 2-3 rounds not for time:

– 15-20 reverse snow angels

– BB quad smash x 1 min/ side

 

Wednesday 1/20

A) EMOM x 15 min

1: 5-6 Unsupported seated strict BB press @ 2111

2: 6-8 Romanian deadlifts @ 20X1

3: 8-10 Supinated ring rows @2111

*Get as horizontal as possible on the ring rows while still going through full range of motion.

 

B) 5 sets:

Against a 2-minute running clock, complete…

– 250/200m row

– Ring dips x max reps

R2M between sets.

 

Thursday 1/21

A) E3MOM x 15 min

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 3-5 reps @ 85%

After every set complete 2-3 weighted pull-ups

 

B) EMOM x 15-18 min

1: 10-15 KB swings 70/53

2: 5-10 burpees 6”ish target

3: 10 BB front rack reverse lunges (115/75, 95/65)

 

Friday 1/22

A) E2MOM x 6 min (3 sets)

– 1 power snatch + 1 hang squat snatch + 1 overhead squat @ 55-75%

+

E2MOM x 6 min (3 sets)

– 1 power snatch + 1 hang squat snatch @ 75-85%

+

E2MOM x 8 min (4 sets)

– 1 squat snatch @ 85+%

 

B) 3 rounds not for time:

– 8 TGUPs 4/side AHAP

– 1 lap farmer carry AF&HAP

– 5-6 strict T2B @ 3111

– 10 DB curls

 

Saturday 1/23

8am – Masters CF

9am – CrossFit

10am – Level 2/Barbell

Apparel pre-orders! We have started taking pre-orders on our newest EDCF winter apparel including the 3/4-Sleeve Raglan Shirt and the Classic Hoody. Check them out and pre-order yours today by clicking >HERE<. Pre-ordering will end this Friday at 12 noon.

This Week’s Schedule:

Tuesday 1/12 – Body Fat Testing from 4:30-9:00. If you want in, register >HERE<.

Thursday 1/14 – Mobility at 6:00-6:30pm with RJ!

Mikey, RJ, Sean, and myself at the CrossFit L-1 Course this past weekend!

——————–

Monday 1/11

A) Pause front squats 4 sets x 5-6 reps @ 4111; R2-3M

 

B) For time:

– 25 Wall Ball Shots (20/14 lbs)

– 25 Box Jumps (24″/20″)

– 20 Wall Ball Shots

– 20 Box Jumps

– 15 Wall Ball Shots

– 15 Box Jumps

– 10 Wall Ball Shots

– 10 Box Jumps

 

C) Mobility: quad smash x 1-3 minutes per side

 

Tuesday 1/12

A) Power snatch technique work

 

B) Barbell cycling:

– 6 UB TnG power snatches, R2M between each set x 4 sets

*Start at 50% or 1RM snatch and build if able. Keep each set UB and work on efficiency.

 

C) 4 rounds for time:

– 6 shoulder to overhead 155/155, 135/95, 95/65

– 8 burpees over the barbell

– 10 pull-ups

 

Wednesday 1/13

A) 3 rounds not for time:

– 5 banded toe-hip MU turnovers OR 1-3 UB MUs

– 10m handstand walk (use partner assist if needed) OR 10-15 shoulder touches OR 30-60 sec “nose and toes” handstand hold

– 20 banded good mornings

 

B) Every 8 min x 24-32 min (3-4 sets)

– Row 750/600 m

– 10 deadlifts 225/155 or use 75% of max

– 15/12 ring dips

– 50 double unders

 

Thursday 1/14

A) E3MOM x 18 min

Back squat

* Set 1 – 5 reps @ 60-70%

* Set 2 – 3 reps @ 70-80%

* Set 3 – 2 reps @ 80-85%

* Set 4 – 1 rep @ 85-90%

* Set 5 – 1 rep @ 90+%

* Set 6 – 3 reps @ 85%

After every set complete 2-3 weighted pull-ups

B) 3-4 rounds not for time:

– weighted sled drag down and back AFAP (heavy but steadily moving)

– 8 burpees AFAP

– 200 m sprint

– walk back and rest 3 minutes-ish

 

Friday 1/15

A) E2MOM x 8 min (4 sets)

– hang clean + clean + split jerk @ 65-75%

 

followed immediately by…

 

B) E2MOM x 12 min (6 sets)

– clean + jerk @ 75-90+%

*Percentages should be off your weaker movement if you don’t know your 1RM clean and jerk.

 

C) EMOM x 15 min

1: 4 power clean + push jerk cluster 1.1.1.1 @ 60-65%

2: 6-10 T2B

3: Row 12/9 calories

 

Saturday 1/16

8am – Masters CF

9am – Regular CF

10am – Level 2/Barbell

11am – Intro to CrossFit

 

 

The next link in the overhead squat mobility chain is the hips. If there is restriction around the join of the hip there can be a lack of flexion of the hip (closing motion) and the femurs will not be able to angle out correctly to enable knees to track over or outside of the toes. Really this means that there will be a lack of depth and/or your torso won’t sit up as high as it should at the bottom of the squat. Check out these tips to open those hips!

I often refer to having tight ankles as having a bad foundation under your house. It doesn’t matter how nice your house is,  if you’ve got foundation issues then you have major problems from the ground up. Similarly, if your ankles are tight your hips won’t sit right and your torso/shoulders won’t be in a position to support a barbell correctly in an overhead squat. Basically if your ankles are tight, your knees won’t sit far enough over your toes and you will have to overcompensate either by collapsing inward at the knee or putting your shoulders in an unstable/weak position. This video explains a few ways in which to target the muscle and connective tissue associated with ankle. These stretches can be done before or after class and should be done on a regular basis if you are tighter than normal.