Blog
Programming Overview: Nov. 30 – Dec. 5
DON’T FALL OFF THE WAGON! The holidays are an easy time to put the priority of making it into the gym onto the back burner. If you feel yourself slipping, go ahead and sign up for some classes beforehand this week and MAKE IT TO THEM! We as coaches can’t drag you off the coach. All you have to do it get here:) You will feel much better when you leave!
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Upcoming Schedule
Thursday, Dec. 3 – Mobility with RJ from 6:30-7pm, SIGN UP HERE
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Monday 11/30
A) E2MOM x 10 min (5 sets)
– 1 push press + 1 push jerk + 2 split jerk
*hold receiving position of split jerks for 2-3 seconds before recovery.
B) Every 6 min x 3-4 sets @ 90+%:
– 25/20 cal row
– 10 shoulder to overhead (135/95, 115/75, 95/65)
– 15 burpees
Tuesday 12/1
A) Front squat
EMOM x 5 min
1 front squat @ 80%
+
EMOM x 4 min
1 front squat @ 85%
+
EMOM x 3 min
1 front squat @ 90%
B) 10 min AMRAP:
– 10 CTB pull-ups
– 20 wall balls
– 30 double unders
C) 3 sets not for time:
– 6-8 single leg Romanian deadlifts @ 30X1
– 20 weighted sit-ups
*hold DB under chin and place feet under heavier DBs.
Wednesday 12/2
A) EMOM x 15
1: Bench press x 2-3 @ 80-85%
2: 5, 10, or 15 UB T2B (work on connecting reps)
3 rest
B) Gymnastics Cycle
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft HS walk
b) 3-5 wall “walk-ins”
c) 15-20 shoulder touches (facing away or towards the wall
2: 5-10 supinated pull-ups (doesn’t have to be UB)
3: 20 Russian KB swings (heavy)
C) Optional conditioning
Row 1000 m or run 800 m; rest 4-5 min x 2-3 sets
Thursday 12/3
A) Power cleans
E2MOM x 8 min (4 sets)
1 hang power clean + 1 power clean (not TnG) 65-80%
+
E2MOM x 8 min (4 sets)
1 power clean @ 85, 90, 90+, 90+%
B) 4 rounds for time:
– 200 m run
– 12 box jumps – SD (24/20”)
– 12 DB snatches alternating
C) 3 rounds not for time:
– 6-8 DB/KB Bulgarian split squats @30X1
– 10 dual DB bicep curls
Friday 12/4
A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%
B) E2MOM x 12 min (6 sets)
– 2 snatches from floor building from 70-90+%
*these should be caught in a squat if able
C) 3 rounds not for time:
– farmers carry down and back; heavy but AFAP
– earthquake bar hold 45-60 sec (heavier than last time)
– AMRAP UB strict push-ups (tight and flawless) @1010
– 10, 25, or 50 UB double unders
– 10-15 DB bent over rows per side
Programming Overview: Nov. 23-28
I would like to say a big THANK YOU to all the volunteers who helped make Barbells & Handlebars 2015 such a great success. It ran smoother than ever before and it wouldn’t have been possible without those that donated their time on Saturday. I also want to say how pleased I am with everyone who competed and everyone else who came out to show them their support. Seeing our community like that warms my heart. I am one proud coach!
Thanksgiving Week Schedule
Wednesday 11/25 – No evening classes
Thursday 11/26 – Gym closed
Friday 11/27 – 10 AM partner WOD
Saturday 11/28 – Regular schedule
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Monday 11/23
A) E2MOM x 10 min (5 sets)
– 3 front squats at 85%
B) EMOM x 10-14 min
E: 8 thrusters (115/85, 95/65, 75/45)
O: 12/9 cal row
C) 3 rounds not for time:
– 8-10 good mornings @ 20X1 (heavier than 11/10)
– 20 weighted sit-ups
Tuesday 11/24
A) EMOM x 6 min
– 5 hang power snatch (135/95, 95/65, 75/45)
B) 10 min AMRAP at 85%:
– 5 DB burpees (30ish/20ish)
– 10 T2B
– 30 DUs
– 200 m run
C) 3 rounds not for time:
– 8-10 bent over barbell row @ 20×1 (supinated grip)
– 10 DB pronated forearm curls
– 10 DB supinated forearm curls
Wednesday 11/25
A) Build to a 5RM push press in 10 min
B) E2MOM x 16 min (8 sets)
1: 1.1.1.1 power clean + push jerk (rest 10 sec between reps)
2: 2-3 weighted pull-ups @ 21X0
C) 10-8-6-4-2 reps for time
– power clean 135/95
– HSPU/ banded HSPU/ seated DB L-sit
*Remember there are NO evening classes today!
Thursday 11/26
No Class – Happy Thanksgiving!
Friday 11/27
Partner WOD
Saturday 11/28
Masters CF
CrossFit
Barbell/Level 2
Thanksgiving Holiday Hours
Wednesday 11/25 – No evening classes
Thursday 11/26 – Gym closed, Happy Turkey Day!
Friday 11/27 – 10am class (only class of the day)
Saturday 11/28 – Regular schedule
Programming Overview: Nov. 16-21
Weekly Schedule:
Wednesday 11/18 – BB&HB Volunteer meeting at 7:30pm. Whether you are going to be helping with judging, score sheet delivery, equipment moving and breakdown, etc… please make it to this meeting!
Thursday 11/19 – Mobility with RJ at 6:30pm
Friday 11/20 – No evening classes
Saturday 9/21 – Barbells & Handlebars at Community Beer Company from 8am – 2pm! No classes as the gym will be closed. Come out and support your community!
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Monday 11/16
A) EMOM x 8 min
1 Front squat @ 23X1
*Start at heaviest weight from last week and build if able
B) 5 rounds for time @ 90% pace:
– 3 power cleans (155/105, 115/75)
– 5 push jerk
– 7 box jump – SD (24/20”)
C) 3 rounds not for time:
8-10 DB rollback tricep extensions
8-10 BB abdominal rollouts
*Don’t forget to sign up for classes via the SIGN IN link below!
*Sign up to compete in or volunteer for Barbells & Handlebars >HERE<.
Tuesday 11/17
A) Deadlift
*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 75%
*Set 3 – 3-5 reps @ 84% (up 2% from 11/6)
Rest 2-3 minutes between sets
B) BBHB 15.3 practice:
Every 6 min x 4 sets:
– Row 20 cal
– 20 overhead lunges (45/35, 35/25)
– 15 burpee to plate
*Go at competition pace.
C) 8 min to find max UB double unders
OR
8 min of DU practice
Wednesday 11/18
A) EMOM x 10 min
– Split jerk (start lighter and build to something heavy but sharp)
B) EMOM x 15-18 min (5-6 sets)
Min 1 – 6-10 Ring Dips
Min 2 – 6-10 Toes to Bar
Min 3 – 15 KB swings (tough)
*sets don’t have to be UB
C) Three sets not for time:
– Supine Ring Rows x 10 reps @ 2111
– R30S
– Side Plank x 45 seconds each side
– R30S
*If you plan on helping with Barbells & Handlebars, please come to the volunteer meeting tonight at 7:30pm!
Thursday 11/19
A) Every 2 minutes, for 8 minutes (4 sets):
– Hang Clean + Clean @ 75-85%
+
Every 2 minutes, for 8 minutes (4 sets):
– Clean x 1 rep @ 90-95%
+
Every 2 minutes, for 4 minutes (2 sets):
– Clean Pulls x 2 reps @ 95-105%
B) Back Squat
5, 4, 3, 2, 1
R3M – all should be heavy with no misses!
*This isn’t supposed to be a 1RM test but go for it if feeling it.
C) Optional conditioning:
Row 1,000m
R5M x 3 sets (keep ideal 2K pace)
*Please stay and complete outside in the strength yard if able
Friday 11/20
A) EMOM x 6 min (3 sets)
(1 snatch grip behind the neck push press + 1 overhead squat) x 2-3 reps
B) E2MOM x 10 min (5 sets)
– snatch from floor w/ 2 second pause at knee
*Work to a tough weight. If you aren’t comfortable at the bottom of the snatch receiving position, then work to a depth you can manage.
C) 3 rounds not for time:
– BB elevated hip extensions x 8-10 @20X1
– Side shuffle sled drag down and back
– 30 sec earthquake bar hold (heavier or longer than last week)
*Competing in BB&HB? There will be some alternate work for you to do. This will mostly consist of some light cardio and mobility.
*No evening classes as we prep for Barbells & Handlebars 2015! We would love your support. Each spectator ticket comes with a drink ticket. They are more at the door so buy them HERE.
Saturday 11/21
Barbells & Handlebars – No Classes
November Athlete Of The Month: Heather Hanson
Heather is the perfect example of a coach’s athlete in that she takes everything you say to heart. She understands that fitness is a process and not a destination and shows it with her willingness to fine tune her movements day in and day out. She is such a great example to our other athletes. We are glad to have you Heather!
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 EDCF in April of this year. My boyfriend, Ben, discovered EDCF simply because he passed the gym on his daily commute. Ben signed up for the prep class first, and as the start date approached, I couldn’t resist jumping on board! I was intrigued about the idea of a prep class. Although I had done Crossfit off and on since 2012, I never felt proficient in my abilities; working out in a new gym seemed intimidating. My first impression of the culture was “WOW!” The strong focus on programming made me feel like I was developing and testing skills — for the first time since high school I felt like an “athlete.” To this day I feel an intrinsic connection with my prep class crew. It is so cool to see how we have all improved and continue to come back for more!
What class time do you attend the most, are there any regular members you work out with at that time?
With our busy schedules, EDCF is a way for Ben and I to spend quality time and push each other to hit our fitness goals. While getting out of bed at 5AM is a struggle, there is no better way to start your day than a good workout! You beat the morning traffic and the summer heat!
Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/husband/bf/partner? What is your favorite hobby outside the gym?
I work in procurement for the North Texas Food Bank. My role is to partner with retailers and manufacturers to receive in-kind food donations or purchase product at the best prices. Last year, we provided access to 63 million meals! Also, I am part-time student at UT Dallas in the MBA program. I am lucky to have the support of my boyfriend Ben and our overweight tabby cat Wilbur (named for our college mascot — THE University of Arizona).
What do you like about CrossFit or EDCF that keeps you coming back?
My favorite aspect of EDCF is the people! The coaches are truly engaged in the development of the members, and everyone is rooting for you to become your best. I come back because I know after every workout, no matter how grueling, I am a little bit better than before.
What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?
Clean and jerk. Period. Without a doubt. After the weightlifting seminar, I learned (finally) how to correctly clean the barbell and jerk it overhead. It’s is incredible how proper technique can drastically improve your performance. Taking a “no way” weight to an “OMG I DID IT” weight is one of the best feelings in the world! My short term goal is to do an unassisted pull up. Since I starting at EDCF, I’m gone from multiple bands, to just one — so close! Long term, I want to improve my cardio so I can push myself further during workouts. One day at a time!
Programming Overview: Nov. 9-14
We are still looking for competitors for Barbells & Handlebars! If you are interested in competing, go >HERE< to register!
Weekly Schedule:
Tuesday 11/10 – Barbells & Handlebars “Non-Profit Tuesday” @ Craft And Growler. Come out and support!
Thursday 11/12 – Mobility with RJ @ 6:30pm
Wednesday 11/18 – BB&HB volunteer meeting at the gym @ 7:30pm
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Monday 11/9
A) E2MOM x 10 min (5 sets)
1 Front squat @ 23X1 + 1 front squat
*start and stay at heaviest weight from last week
+
BBHB WOD 15.3
6 min time cap:
– Row 30/25 calories
– 30 Overhead weighted lunges
– 30 burpee to plate
– 30 Plate OH lunges
– Row 30/25 calories
+
3 rounds not for time:
– 25 DB hip extension (elevated) @ 20X1
– R30S
– 10 BB roll-outs
– R30S
Tuesday 11/10
A) EMOM x 10 min
– Push press
*Build to 100+%
+
BBHB WOD 15.2
8 min AMRAP:
– Clean & jerk (115-155/75-105)
– 30 Double unders
*C&J ascend by 1 rep each round.
+
3 rounds not for time:
– Good mornings x 8-10 reps @ 3011 (heavier than 11/3)
– Rest 60 seconds
– Banded hamstring curls (green band) x 10-15 reps
– Rest 60 seconds
Wednesday 11/11
A) EMOM x 15 min
1: Bench press x 2-3 @ 85-87%+ (5-10lb heavier than 10/29)
2: Bent over BB row x 5-6 @ 20X1 (tough but on tempo)
3: Foam roll x 45 sec
*Hit your calves, IT bands, hip flexors, lower back, shoulder blades. Basically work from bottom to top.
+
For time:
– 400 m run, then…
– 10 rounds for time of:
- 4 CTB pull-ups
- 8 CTG push-ups
- 12 KB swings (53/35)
– 400 m run
Thursday 11/12
A) Back Squat
5, 4, 3, 2, 1
R3M – all should be heavy with no misses!
*This isn’t supposed to be a 1RM test but go for it if feeling it.
+
3 rounds at 90%:
– 500/400 m row
– 20 Wallballs (20/14)
– 15 T2B
– 10 Burpee box jump – SD (24/20”)
R4-5M between rounds; keep same pace throughout.
Friday 11/13
A) EMOM x 6 min (3 sets)
(1 snatch grip behind the neck push press + 1 overhead squat) x 2-3 reps
B) E2MOM x 10 min (5 sets)
– 1 snatch from mid thigh + 1 snatch from 2” below knee
*Work to a tough weight. If you aren’t comfortable at the bottom of the snatch receiving position, then work to a depth you can manage.
C1) Hand over hand sled pull AHAP length of gym
C2) 6 TGUP (heavier than last week)
C3) Earthquake bar OH hold x 30-60sec
x 3-4 sets
Programming Overview: Nov. 2-7
Upcoming Events:
Thursday 11/4 – Mobility with RJ
Tuesday 11/10 – Non-Profit Tuesday @ Craft & Growler benefitting Barbells & Handlebars
Saturday 11/21 – Barbells & Handlebars (sign up to compete OR volunteer HERE)
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Monday 11/2
A) E2MOM x 10 min (5 sets)
1 Front squat @ 23X1 + 2 front squat
*start at 65% and work to something heavy
+
Against a 4-minute running clock x 3 sets
– Row 500/400m
– 20 Wall Ball Shots
– Pull-ups for max reps in remaining time.
*R4M between sets
Tuesday 11/3
A) E2MOM x 6 min (3 sets)
– 3 power cleans
+
E2MOM x 6 min (3 sets)
– 2 power cleans
+
E2MOM x 8 min (4 sets)
– 1 power clean
B) For time (tester):
15, 12, 9 reps of…
– Power clean (135/95, 115/75, 95/65)
– Burpees
*Power cleans should be at a weight that is or near being UB.
C) 3 sets not for time:
– Good mornings x 8-10 reps @ 3011
– Rest 60 seconds
– Banded hamstring curls (green band) x 15-20 seconds
– Rest 60 seconds
Wednesday 11/4
A) Push Press
5, 3, 2, 1, 1, (1); R2-3M – Build to a new 1RM
B) 3 sets for max reps of:
– 60 Seconds of strict HSPU/minimal kip HSPU/seated L DB press
– 60 Seconds of supinated strict pull-ups
R60S then immediately followed by…
3 sets for max reps of:
– 60 Seconds of ring dips
– 60 Seconds of bent over BB row (65/45)
*Compare to 10/6
C) 3 sets not for time:
– max accumulated L-sit (can use partner or high knee hold off box)
– R30S
– 15-20 reverse snow angel
– R60S
Thursday 11/5
A) Back Squat
5, 4, 3, 2, 1
R3M – all should be heavy with no misses!
*This isn’t supposed to be a 1RM test but go for it if feeling it.
+
4 sets for max reps:
– 60 seconds of Russian KB swings (53/35)
– 60 seconds of DB push press (35/20)
– 60 seconds of goblet hold reverse lunges
– 60 seconds of rowing for calories
– 60 seconds rest
Friday 11/6
A) Deadlift
Set 1 – 5 reps @ 65%
Set 2 – 5 reps @ 75%
Set 3 – 3-5 reps @ 80-82% (up from 10/14)
Rest 3 minutes between sets. Don’t let form get sloppy.
B1) Sled drag AHAP down and back
B2) 8 alternating TGUP (heavy but consistent)
B3) DU practice or 50-100 DUsx 3 sets total
Saturday 11/7
8am Masters CF
9am CrossFit
10am Level 2
11am Free Intro To CrossFit
