EDCF Coach Introduction With Jon Bunner from Casey Reid on Vimeo.
^Check out the video above.^
Introducing the man, the myth, the legend… Coach Jon Bunner. Jon had been a member at EDCF for about 2 years before deciding to up his game and go through our Coach’s Prep Program. A few month’s later and his has started coaching his own classes on Wednesday evenings with a new energy that you don’t want to miss. Check out the video to find our more!
Kristen, or “KJ” as she is known around the gym, has been with us for a while now. We know she hates being spotlighted but we just had to do it. Simply put, KJ is tough. She is resilient and keeps coming back for more workout after workout. She competed in her first CrossFit competition just this past November and hopefully we will see her in more in the future. Thanks for all the support KJ, we want that first pull-up as bad as you do!
1. When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?
Prior to joining East Dallas CrossFit I was a spin class junkie living in Uptown. Yes, I was one of those people and I loved it. When I finally made the move over to East Dallas I wanted to find a gym in the area. By the way, there aren’t many gyms in East Dallas. I wanted to add some weightlifting to my routine, but knew I wouldn’t do it on my own and would need something a little more structured.
I reached out to a friend who is always trying new fitness programs. After all she was the person that got me into spinning. She suggested looking into her latest obsession, CrossFit. So, I pulled up YouTube. My first thought… “This is ridiculous!?!” Handstand walks?! Flying like monkeys on pull up bars?! I failed the Presidential Fitness Challenge back in 5th grade I’m pretty sure I can’t do any of this. But, I’ll try anything once. So, I signed up.
I never attended a free Saturday workout. I walked right into the elements class and it was about as awful as I thought it would be. Three years later I still can’t do a dang pull-up, but I’m still here and for some reason I keep coming back for more.
2. What class time do you attend the most, are there any regular members you work out with at that time?
You will typically find me at the late class. I hate mornings, which is why you will never see me on the weekends. When I first joined the gym the other two folks in my elements class worked with Bryan Perkins, so it was only natural that I got to know him and Jill. Bryan and Jill also went to the late class, and that’s when I like to say we became friends. That and the fact they like pizza and cocktails just as much as I do.
3. Tell us a little about yourself. What is your life like outside the gym? Where do you work, do you have kids/pets/husband/boyfriend/girlfriend/partner? What is your favorite hobby outside the gym?
My life outside the gym… I love cheese. I’ve never had a “bad” bottle of wine. I like to cook and would secretly love to be a chef for a day. I sit at a desk from 8 to 5 and enjoy my job as brand manager at a local health system, but I’ll spare you the details. I like to ride my bicycle. I rode my first Hotter n’ Hell in 2011, the hottest year on record. It was 109 degrees out, but it didn’t stop me from drinking a few beers at mile 98. Apparently I’ve never had “bad” beer either. I’m also a member of the Brew Crew, “a drinking group that has a cycling problem.” We raise a bunch of money for different causes, like MS and Rise Adaptive Sports. This May will be my 4th time to ride in the MS150 and I’m looking forward to finishing with fellow EDCF member and first-time rider, Christina.
4. What do you like about CrossFit or EDCF that keeps you coming back?
I love the community of our gym. I love that everyone is always encouraging others to lift a little bigger or move a little faster. Actually they are usually encouraging me because I’m typically last, but I’m fine with that.
5. What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?
My short-term goal is basically to stay alive during any workout. I enjoy attempting any type of lift, exercise, or warm-up minus the bear crawl. That is where I draw the line. As for my long-term goal, I want to get that dang pull-up. And to of course maintain a healthy lifestyle, and all that other stuff I should say here. But really, it’s just to do one pull-up. That’s it.
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Monday 4/13
A) Back squat 6 reps @ 20X1; R2-3M x 4 sets (Compare to 4/6)
B) E2MOM for 10 min (5 sets):
1 hang squat clean + 1 squat clean
+
21-15-9-15-21
– wall balls (20/14)
– KB swings (53/35)
Tuesday 4/14
A1) Push press clusters TnG 3.3.3 R10S/30S
A2) AMRAP strict T2B/or Toes to 90 degrees @ 21X0; R30S
A3) DB bent over row 10-15/side R2M; x 3 sets
B1) AMRAP deficit HR push (ups on 45s); R30S
B2) AMRAP horizontal ring row w/ supinated grip @ 30X0; R30S
B3) 100m double KB front rack walk (heavy!); R2M x 3 sets
Wednesday 4/15
8 min AMRAP
– 4 sandbag get-ups (2/side)
– 10 KB swings
– 150 m row
R3M
8 min AMRAP
– 6 DB snatch alternating
– 6 Box jump – SD (24/20”)
– 200 m run
R3M
8 min AMRAP
– 8 single arm DB push press – 4/side (30-50/15-30)
– 10 walking lunges
– 10 sit-ups
R3M
8 min AMRAP
– 8 wallballs
– 8 C2G push-ups
– 40 DUs (100 singles)
Thursday 4/16
A) Front squats
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 95%
1 @ 90%; R2M after each set
– work overhead squat mobility/snatch complex during rest
B) 5 sets of 3 position snatch (high hang, mid hang floor)
– complete in 10 minutes
C) Row 500m @ 90%; R90S x 3 (keep same pace)
Snatch complex (3 of each):
– overhead squat
– snatch balance
– muscle snatch (from hip)
– squat snatch position 1 (high hang)
– squat snatch position 2 (above knee)
– squat snatch position 3 (mid shin)
Friday 4/17
A) Clean and jerk – tech work with cleans from positions 1, 2, and 3 and split jerk 3/3/3s
B) Clean and jerk – build to a heavy single in 12 min
+
3-4 sets tough effort:
– 7 TnG deadlifts heavy (build per set)
– 6 burpees AFAP
– 100 m sprint (walk back)
rest 3-5 min upon return
A note about our programming for the immediate future…
We are switching gears after the completion of this year’s CrossFit Open (yay!). Our focus for the next 2-3 months will be to build upon our aerobic base as well as increase overall strength. Both of these have to be at or near their full potential in order to start building speed and power. So we are breaking things down and focusing on the basic lifts with the addition of some assistance movements as well as getting better at moving for longer periods of time at a slightly lower intensity. You will be seeing much more of the main lifts and longer AMRAP intervals.
Please let us know if you have any questions AND KEEP TRACK WITH EVERYTHING YOU ARE DOING DAY TO DAY!
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Monday 4/6
Compare to 3/30
A) Back squat 8 reps @ 20X1; R2-3M
Compare to 3/2
B) Pull-up tester (pick one based on ability level)
50 CTB pull-ups in UB sets of 5
30 CTB pull-ups in UB sets of 3
50 pull-ups in UB sets of 5*
30 pull-ups in UB sets of 3*
*Can be done with bands
+
For time all out!!
– Row 250m
– 15 KB swings 70/53
– 25 burpees
– 15 KB swings
– Row 250m
Tuesday 4/7
A1) Bench press @20X1; 6, 6, 6; R20S
A2) AMRAP Bent over barbell row@ 75% of A1 @20X0 ; R30S
A3) Bent over DB flys 8-10 @ 20X1; R3M x 3 sets
+
5 rounds for time:
– 5 deadlifts (155/105, 135/95, 115/75, 95/65,)
– 6 hang power cleans
– 7 T2B
Wednesday 4/8
8 min AMRAP
– 4 sandbag get-ups (2/side)
– 10 KB swings
– 150 m row
R5M
8 min AMRAP
– 6 DB snatch alternating
– 6 Box jump – SD (24/20”)
– 200 m run
R5M
8 min AMRAP
– 8 wallballs
– 8 C2G push-ups
– 40 DUs (100 singles)
+
3 rounds not for time:
– 10-15 BB ab-rollouts; rest as needed
– 1 lap waiter’s walk (switch arms)
Thursday 4/9
A1) Rear foot elevated split squats 8-10/leg @ 20X1; R30S
A2) 30 banded good mornings @ 20X1; R90S x 3 sets
+
For time:
15-12-9-6-3 reps of
– Front squat 135/95
– HR push-ups
– 200 m run
Friday 4/10
A) EMOM x 10 min (compare to 4/2)
– 1 power clean + 2 split jerk (build from 65%)
B) EMOM x 6-8 min
– 5 TnG push jerks off rack @80% of A
C) EMOM x 10 min
E: 6-10 burpees (stay consistent)
O: 12/10 cal row
——————–
The Open is over!!!!!!!!!!
Monday 3/30
A1) Back squat 10 reps @ 20X1; R1M
A2) Seated Arnold DB press 10 reps @ 20X1; R2-3M x 3 sets
B) EMOM x 12 min
E: 5-10 kipping CTB pull-ups (can be broken up)
O: 3 heavy front squats x 3 OTB burpees
C) 10 BB ab-rollouts; rest as needed x 3 sets
FS: (185/115, 155/105, 135/95, 115/75)
Tuesday 3/31
A) Deficit deadlifts 6-8 reps @ 30X1; R2-3M (build but stay perfect)
3-4 rounds
– 500/400 m row
– 12 box jumps – SD (24/20”)
– 12 KB swings (heavy)
– 12/9 HR push-ups
– 24 Double unders (72 single unders)
R3-4M; keep the same pace
Wednesday 4/1
A) Overhead squat
– Build to a tough single in 8 min (not a 1RM)
B) EMOM x 10 min
– 1 hang squat snatch from above knee (start at 60% and build)
+
3 sets:
1 min DB snatch alternating (50-70/20-45)
30 sec rest
1 min max wallballs (20/14)
30 sec rest
1 min row for cal
R2M
Thursday 4/2
A) EMOM x 8 min
– 1 power clean + 2 split jerk (build from 65%)
+
4 rounds @ 80-90%
– 5 power clean & jerks @ 65%
– 400 m run
Friday 4/3
A1) Bench press @20X1; 8, 8, 8; R20S (compare to 3/25)
A2) Standing BB curls 12, 12, 12; R30S
A3) AMRAP ring rows @ 30X1; R2-3M
+
EMOM x 18 min
min 1: 5-10 HSPUs
min 2: 5-10 T2B
min 3: 12/10 cal row (not to exceed 40 sec)
Are you one of those people who sees front squats, cleans, or overhead press variation work on the daily workout and immediately starts rubbing their wrist? Are you tired or having to work twice as hard to keep your elbows up to keep the bar back in the front rack position? Tired of doing a thruster and having to basically hold the bar out in front of you at the bottom of the squat position. Time to do something about it!
First you need to understand that it is not just the wrists that are the missing link to all your front rack needs. They just take the blame for a host of other issues. You have to pay attention to the t-spine, lats, triceps, forearms and wrists as well as all the muscles and tendons (what connect muscles to bone) associated with those areas.
You HAVE to put in extra work on your front rack position OUTSIDE OF CLASS TIMES and here are a few ways to do it.
T-Spine Extension (click links to see image)
The thoracic spine starts at the base or the rib cage and ends around the top of the shoulder blades. For those of you who sit a lot or have scapular strength/mobility discrepancies that don’t hold you in a great posture, this approach is something to take note of. Take a foam roller or peanut (two lacrosse balls taped together) and place it on your upper spine. Hug yourself with your arms and roll gently up and down the t-spine. If using a peanut, add a bumper plate or kettlebell to your chest if you’re feeling extra spicy. Try and hold this position for at least two minutes.
Take a foam roller and mash out the lats. The lats are a strip of muscle located between the shoulder blade and the side of your rib cage. They lie just underneath armpit and slightly more back towards the shoulder blade. Extend your hand overhead and mash those puppies until they aren’t tender. Hold this position for at least one minute per side.
Put one bar on the rack just underneath the shoulders. Then, place a separate barbell on your back similar to a back squat position. Keep the hands in a front rack type width and swing your elbows up and on top of the barbell on the rack. Keep that midline tight and try to slowly bend your knees more and more. This should let those shoulders rise as the position loosens. This one is killer the first time you do it but keep at it! It’s also one of my personal favorites.
Place a barbell on the rack then place an arm on the barbell so that the contact point it directly north or the elbow. Face your palm down to the floor and excerpt a decent amount of force down into the bar. Flex and extend at the elbow at a controlled pace for about 20-25 reps per side. Photo credit to Startingstrongman.com
This is one that you all have probably done before. There are a couple of things to note with this stretch that might get overlooked. First, keep your midline locked down! Do not hyperextend your lower back. That range of motion that you are trying to find by lengthening your triceps is displaced by a collapsed midline. Also, keep your palm facing up like you would have it in a front squat. Hold for at least a minute per side.
Wrist Distraction/Forearm Mobility
Place a medium band low on a post and get down on your knees. Place the band on your inside wrist just above the hand. You should be positioned at a 90 degree angle to the band with your banded hand’s fingers pointing away from the post. Clamp the banded hand down with your free hand and lean away from the post. Make a slow arc from the top to the bottom making sure to concentrate on any sticky spots along the way. Hold for at least 1 minute per side.
Like previously stated, these have to be done DAILY to see any type of lasting improvement. There simply is not enough time in a one hour class to pay attention to everyone’s mobility problems in great detail. Check out Kelly Starret’s Mobility WOD site for more awesome mobility ideas (there are also a bunch of his free videos on YouTube).
