Thanks for helping make our 4th Birthday a blast on Saturay! Can’t wait to see what year 5 brings!

Notable Events

Monday – Start of new Prep Course 7:30-8:30pm

Thursday – Mobility from 6:30-7pm w/ RJ

Saturday – Free Intro to CrossFit class from 11am-12pm

October 15th (Thursday) – No Shower Happy Hour @ TBD

October 24th (Saturday) – Top Golf outing

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Weekly Programming 

Monday 9/28

A) 5 sets:

Back squat x 2-3 @ 90%; rest as needed

+

AMRAP in 60 sec, x 5 sets:

– 12 KB swings (70/53)

– Max reps of wallballs (20/14)

R60S between sets

Tuesday 9/29

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

– 1 power clean + 2 split jerk

*Hold catch of split jerk 2 seconds. Build to something heavy. Second 4 sets should be tougher.

+

For time:

15 Ground to overhead (135/95, 115/75, 95/65, 75/35)

15 Pull-ups

400m run

12 Ground to overhead (95/65 lbs)

12 Pull-ups

400 Meter Run

9 Ground to Overhead (95/65 lbs)

9 Pull-Ups

400 Meter Run

Wednesday 9/30

A) EMOM x 15 min

1: Bench press x 5 @70%

2: BB bent over rows x 8-10 @ 2011 (moderate)

3: Rest (open up hips)

B) EMOM x 21 min

1: AMRAP ring dips

2: 12 x Weighted sit-up (25+/15+)

3: 10 x BB front rack reverse lunges (135/95, 115/75, 95/65, 75/45)

*If you can go 15+ on ring dips then do the movement strict.

Thursday 10/1

A) Every 3 minutes, for 9 minutes (3 sets):

Deadlift

Build to 60% then…

Set 2 – 6 reps @ 65%

Set 3 – 6 reps @ 70%

Set 4 – 6 reps @ 75%

+

Pick depending on rowing ability:

Every 6 min x 3 sets

– Row 1000/800m (advanced)

– 20 burpees over erg

OR

– Row 750/600m (intermediate)

– 16 burpees over erg

OR

– Row 500/400m (beginner)

– 12 burpees over erg

Friday 10/2

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

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

B) Every 90 sec x 15 min

3 stop halting snatch deadlift + snatch

*Pause 2 seconds below knee, above knee, at pockets. Reset to ground, then perform another full snatch @ 65-80%.

+

For time:

– 12 Power snatches (115/75, 95/55, 75/35)

– 12 Box jumps – SD (24/20″)

– 9 Power snatches

– 9 Box jumps – SD

– 6 Power snatches

– 6 Box jumps – SD

– Run 400 Meters

Join us for our 4th Birthday Bash and 300 Challenge this Saturday! Details and sign-up links CLICK HERE.

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Monday 9/21

A) Front squat

– Quickly build to 80% in 5 reps

Then, E2MOM x 10 min:

min 0: 1 x 85%

min 2: 1 x 85-90%

min 4: 90%

min 6: 90+%

min 8: 90+%

*Go for a PR if feeling it!

+

5 rounds for time:

– 5 front squats (155/105,135/95, 95/65)

– 5 burpee pull-ups

Tuesday 9/22

A1) Push Press TnG x 3 (tough but build each set); R20S

A2) Weighted/Negative pull-up cluster 1. 1. 1; R10S/2M x 4 sets

*Compare to 9/1

+

Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Box-Jumps – SD (24/20”)

Rest 90 seconds

Wednesday 9/23

A) E2MOM x 20 min (10 sets)

– 3 position squat clean (high → knee → floor)

*Does not have to be TnG

+

For time at 95+%:

30 Calorie Row

30 Over the Bar Burpees

30 Hang Cleans (135/95 lbs)

+

3 sets of 10-15 floor wipers 135/95

*Perform w/ partner

Thursday 9/24

AMRAP x 10 min @ 80%

– 12 wallballs 20/14

– 10 ring rows

– 50 double unders

AMRAP x 10 min @ 80%

– 12 Russian KB swings 70/53

– 10 Goblet squats

– 400 m run

R5M

AMRAP x 10 min @ 80%

– 12 DB push press 35/25

– 10 T2B

– 500/400 m row

R5M

Friday 9/25

A) Every 3 minutes, for 18 minutes (6 sets):

Bench Press

Set 1 – 3 reps @ 80%

Set 2 – 2 reps @ 85%

Set 3 – 1 rep @ 90%

Set 4 – 1 rep @ 93-95%

Set 5 – 1 rep @ 97-99%

Set 6 – 1 rep @ 102% or more

+

For time:

– 30 Front rack reverse lunges (115/75, 95/55, 75/35)

– 10 HSPU or L-seated DB press

– 20 Front rack reverse lunges

– 10 HSPU or L-seated DB press

– 10 Front rack reverse lunges

– 10 HSPU or L-seated DB press

Saturday 9/26

10-11:30am – 300 Challenge

11:30-3pm – 4th Birthday Bash

Can you believe it?! EDCF is turning 4 years old this month! What does that mean? Well we are planning a day full of fun at the gym next Saturday, 9/26! Mark your calendars!

300 Challenge

We are going to start the morning off with the 300 Challenge. This is an annual workout consisting of 300 reps in a 20 minute time span. There will be scaling options for beginners, intermediates, and advanced level athletes so everyone can participate! The prescribed version of the workout is as follows:

For time:

25 Pull-Ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers
50 KB Clean and Press 35/25#
25 Pull-Ups

* 20 minute cut-off

Make sure to reserve your 300 spot by CLICKING HERE.

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The Party

After the last heat of 300 athletes finishes up, we plan on getting things kicked off! There will be tacos, local beer, games, and even a water slide! Yeah that’s right, we said WATER SLIDE! Everyone is invited to attend so bring your friends, cousins, parents, kids… everyone! You don’t have to do the workout to attend and you can show up whenever you like but we’ll plan on shutting things down around 3pm.  In order to get a head count on those wanting to party, please RSVP by CLICKING HERE.

Oh! There will also he a limited run of 4th Anniversary t-shirts/tanks available in a first come first serve fashion on that Saturday. We’ve only ordered 100 so make sure you are there to get yours!

Remember our 4th Anniversary Party on Saturday, 9/26 (next Saturday). We will have tacos, beer, tailgate games, and maybe even a water slide!!!! Bring your friends, wives, boyfriends, kids… whoever. Everyone is invited!

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Monday 9/14

A) Back Squat

5 reps @ 75%

3 reps @ 80%

1 rep @ 85%

5 reps @ 80%

3 reps @ 85%

1 rep @ 90%

5 reps @ 85%

3 reps @ 90%

1 rep @ 95%

R2-4M btwn sets

+

With a partner:

Row 500m all out x 2

– Rest while your partner goes, start second set right with they finish. Compare times.

Tuesday 9/15

A) Split jerk skill work

B) Every 90 seconds x 15 Min (10 sets)

1 power clean + 1 jerk

*Start at 65% and build to a technical max weight for the day

+

Three rounds for time @85-90%:

– 400 Meter Run

– 15 Box Jumps (24″/20″)

– 10 Shoulder to Overhead 135/95

Wednesday 9/16

A) Deadlift

5 reps @ 75-80%

3 reps @ 80-85%

1 rep @ 85-90%

5 reps @ 80-85%

3 reps @ 85-90%

1 rep @ 90+%

– R3M btwn sets, complete 3-5 weighted ring dips or 8-12 banded ring dips during rest.

+

For time:

50 double unders (x3 for singles – 150)

6 burpees

8 pull-ups

40 double unders (120)

6 burpees

8 pull-ups

30 double unders (90)

6 burpees

8 pull-ups

20 double unders (60)

6 burpees

8 pull-ups

10 double unders (30)

6 burpees

8 pull-ups

*12 min cap

Thursday 9/17

A) 3 sets:

– 3 overhead squats @ 31X1; R2M

B) E2MOM x 20 min

– 3 position snatch (start at 55-65% and build if able)

*Position 1 → 2 → 3

C) EMOM x 10 min

E: 8-10 BB front rack reverse lunges (135/95, 115/75, 95/55)

O: 5 burpee over the box jump (24/20”)

Friday 9/18

A) Every 3 minutes, for 18 minutes (6 sets):

Bench Press

Set 1 – 3 reps @ 80%

Set 2 – 2-3 reps @ 85%

Set 3, 4, 5, & 6 – 2-3 rep @ 90%

*After every set perform 6-8 bent over DB rows AHAP.

B1) 10 TGUP alternating – heavy but consistent pace; R60S

B2) Supine hand-over-hand sled pulls AHAP; R60S

– down and back

B3) 10 tire flips AFAP; R60S x 3 sets

Saturday 9/19

Masters CF

CrossFit

Level 2

Intro to CrossFit

Extra Credit

Barbell

E2MOM x 16 min (8 sets)

– 3 position Snatch @ 70-75%

(high hang, above knee, and floor)

*shouldn’t be TnG, hold each position for 3 seconds before initiating movement

Skill

Pistol progression practice

then…

EMOM x 12 min

E: 6-8 pistols

O: 8-10 T2B

Conditioning

Airdyne (use one that works)

30 sec @ 90%

30 sec easy spin x 15-20 minutes

NEW: We will be hosting our first ever EDCF Mobility class this Thursday from 6:30-7pm! More details >HERE<.

NOTE: There will be regular classes this Saturday but no class on Sunday. There will also be a 9am workout on Monday (Labor Day).

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Monday 8/31

A) Back Squat

*Set 1 – 5 reps @ 60% of 1RM

*Set 2 – 4 reps @ 75%

*Set 3 – 3 rep @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 5 reps @ 80%

*Set 6 – 5 reps @ 80%

*Set 7 – 5 reps @ 80%

*Set 8 – 5 reps @ 80%

– R2M between sets

+

3 rounds for time:

– 50 double unders

– 10 thrusters 95/64

– 10 pull-ups

*Sub 120 singles

Tuesday 9/1

A1) Push Press TnG x 4 (tough but build each set); R20S

A2) Bent over supinated grip barbell row 6-8 @ 20X1; R2M (contract lats)

x 4 sets

*Compare to 8/18

+

Every 4 minutes, for 20 minutes (5 sets) @ 98% effort:

– 20/15 cal row

– 5 Hang power cleans @ 65-70% 1RM C&J

– 3 Shoulder to Overhead

Wednesday 9/2

*Pick an option that works for your ability level.Perform at 80-90%, for times:

Every 6 min x 30 min (5 sets)

– Run 400m

– 15 box jump overs (24/20”)

– 20/15 chest to ground push-ups

– 25 Russian KB swings (70/53)

OR

Every 8 min x 32 min (4 sets)

OR

Every 10 min x 30 min (3 sets)

*Goal is to stay consistent

Thursday 9/3

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

– 1 snatch, 1 overhead squat, 1 hang snatch

*start at 65% and build

B) EMOM x 12 min:

E: 5 TnG power snatch (moderate weight- slightly heavier than last Wed.)

O: 5-10 T2B/K2C/Weighted V-up

C1) Bent over DB row 10-15/side x 3 sets AHAP; R30S

C2) DB rollback extensions x 8-10; R300S

C3) Farmers carry 100ft AHAP; R60S

Friday 9/4

A) 3 rounds not for time:

Adanced:

– 3 noes-to-wall HSPU + 30 sec handstand hold

– 6-8 strict ring pull-ups

– 50 UB double unders

Intermediate:

– 3 perfect wall walks w/ 5-10 sec noes-to-wall hold after each

– 10 supinated ring rows @ 20X1

– 1 min DU practice

B) EMOM x 18-24 min

min 1 – 6 Burpees + 4-6 Chest-to-Bar Pull-ups

min 2 – 8 Push Press (135/95, 115/75, 95/55 – taken from ground)

min 3 – 10 Walking Lunges with KB/DB in each hand (70ish/53ish, 53ish/35ish, 35ish/18ish)

Saturday 9/5 – Labor Day Weekend

No classes

Extra Credit

Barbell

Every 2 min for 20 min

– 2 x full snatch from blocks

*Start at 70% and build over 10 sets

*Use blocks on back platform if able or go from hand at knee. If using blocks, bar should sit right above your kneecap.

Skill

Death by muscle up – do 1 MU the first minute then every minute add one rep to it until failure to complete all reps in that given minute. Does not have to be UB.

OR

Death by MU (scaled) – same as above but add one rep every two minutes. Does not have to be

OR

MU component practice –

3 sets not for time

– 10 kip to toe-hips

– 10 low ring loose band toe-hips

– 10 low ring tight band kick back transitions

Conditioning

Row 1,000m at 2 sec slower than 2K pace

R4-5M x 4 sets

I started CrossFit back in 2009 and have been training relatively consistent ever since. Now I’ve made quite a few gains in this time. Hitting many milestones that I once thought were a long shot. I’ve also gone through a lot of struggles and dry spells, too. While training and coaching over the past few years I have noticed that training comes in waves. One week I am PRing everything I touch while the next I can’t even hit 85% of those numbers. It isn’t planned or accounted for in our programming but it happens with everyone. It can be tough to get past mentally and your confidence will take a hit.

It sucks… Knowing that you’ve put in the work over an entire cycle to then test and fail what you thought was a sure thing. You walk up to the bar and your hopes come crashing down. What now? Do you wallow in despair? No. You, get your ass up and get back to the drawing board. Why did you miss the lift? Where you consistent with training leading up to it? Is it a mobility issue? A muscle imbalance? Is your positioning off? Do you need more skill work or is it just a mental issue? There are lots of variables to consider but now you’ll know what to focus on for next time.

Insanity is defined as doing the same thing over and over again and expecting a different result. I see this in the gym with people who load the bar up with that PR weight without really fixing anything between testing days. In order to get to PR city you have to go through Struggleville. This means doing the stuff you don’t want to do. Breaking it all back down and starting with the basics. No one wants to sit there after class and work on front rack or squat mobility. No one wants to post pictures of themselves doing overhead stability work to Instagram. It isn’t sexy at all, but it is necessary.

Tests are very common in our society. But are tests always an accurate portrayal of one’s ability in a certain area? Not for a lot of people. Certainly not for me. You have to be experienced with the test itself. Going through testing days at the gym and putting on the PR mindset is a skill in and of itself, especially after you have a few years of training under your belt. So take that failed lift and examine it. Find out what’s missing and apply a different technique. Sometimes that missed attempt can diversify your athletic toolbox that much more, making you a more well rounded athlete.

Instead of putting too much emphasis on that one lift or action, enjoy the little victories you go through at the gym every day. Something as simple as just making it to class even though your day was crazy and you didn’t get that much sleep, or becoming more comfortable with the hook grip, or learning how to cycle your power cleans a little smoother than last time. Remember, the path to success is not a linear progression. There are plateaus, steep drop offs, valleys, big cliffs, and many failures along the way. In the CrossFit world, failure is often made into something negative. The truth is that failure should be a commonality. Something that will build us up and make us more resilient for those future obstacles. Failure isn’t final, often times it’s a much needed stepping stone in the right direction.

“It’s failure that gives you the proper perspective on success.” – Ellen DeGeneres

*Remember to be on time to classes! If you get to the gym early then use that time wisely and warm-up or mobilize your problem areas.

——————–

Monday 8/24

A) Every minute, on the minute, for 10 minutes:

– Split Jerk x 1 rep @ 75-90%

Pause 1-2 sec in receiving position before recovering.

B) EMOM x 12 min – Power clean

Min 0-3 – 2 reps @ 70-75% of 1RM Clean

Min 4-7 – 1 rep @ 75-80%

Min 8-11 – 1 rep @ 80+%

*Work as heavy as possible in the final 5 sets.

+

8 min AMRAP @ 85%:

– 5 Hang power cleans (155/105, 135/95, 95/65)

– 7 Box Jumps – SD (24/20”)

– 9 HR push-ups

Tuesday 8/25

A) Front squat

– Build to 80% in 5 reps

Then, E2MOM x 10 min:

min 0: 1 x 85%

min 2: 1 x 85-90%

min 4: 90%

min 6: 90+%

min 8: 90+%

*Heavier than 8/14

B) Every minute, on the minute, for 18-24 minutes:

min 1: 10-20 Double-Unders + 10 UB Pull-Ups

min 2: 10 Front-Racked Alternating Reverse Lunges (115/75, 95/65, 75/45)

min 3: 6-10 Push Press (same weight)

*Longer than 8/14

Wednesday 8/26

A1) Bench press 4-6 @ 3011; R30S

A2) Romanian deadlift 4-6 @ 3011; R90-120S x 4 sets

*Heavier than 8/12

B) EMOM x 12 min:

E: 5 TnG power snatch (moderate weight)

O: 12/9 cal row

C1) Bent over DB row 10-15/side x 3 sets AHAP; R30S

C2) DB rollback extensions x 8-10; R60S

Thursday 8/27

A1) DB Rear Foot Elevated Split Squat x 8 reps each leg @ 30X1; R45S btwn legs, and 45 before moving on

A2) Nose-to-Wall Handstand Hold x 30-34 seconds

OR Nose-to-Wall shoulder touches x 15-20 reps; R60S

A3) Dumbbell External Rotations x 8 reps each @ 2020; R60S

+

3 min AMRAP wallballs (20/14)

Rest 2 min

5 min max row for cal

Rest 2 min

3 min AMRAP wallballs (20/14)

*Score is total wallballs + calories rowed

Friday 8/28

EMOM x 10 min

E: 2-3 weighted ring dips (heavy)

OR

5-10 banded dips

O: 10-12 medball weighted V-ups

+

Every 5 min x 25 min (5 sets)

– Run 400m @ 90%

– 6-10 strict supinated pull-ups

OR

Every 7 min x 28 min (4 sets)

OR

Every 9 min x 27 min (3 sets)

Saturday 8/29

8am Masters CF

9am CrossFit

10am Level 2

11am Free Intro to CrossFit

Extra Credit

Strength

1 halting clean deadlift @ knee + 1 clean pull + 2 power cleans + 1 jerk

– rest as needed x 6 sets

Skill

EMOM x 10 min

E: 10-16 alt pistols or pistol progressions

O: 2-4 Bar MU (banded if necessary)

Conditioning

Row 500m @ 90%

– R2M x 5 sets, same pace