Many of you know the 300 Challenge but for those of you taking it on for the first time here is the rundown…

For time with a 20 minute cap:

25 Pull-Ups (scale with bands/ring rows)
50 Deadlifts (135/95, 115/75, 95/65)
50 Push-Ups (scale with knee/box)
50 Box Jumps (24/20, 20/16, step-ups)
50 Floor Wipers (watch video)
50 KB Clean and Press – 25/arm (35/25, 25/18, 18/13)
25 Pull-Ups (scale with bands/ring rows)

We are opening this up to masters and regular EDCF athletes as well as any friends with adequate CrossFit experience! As always, there will be multiple ways of scaling (listed above). On the fence? Don’t be.

There will be 4 heats limited 14 people starting at 9:10, 9:40, 10:10, and 10:40am. Please arrive 10-20 minutes early to warm-up on your own.

>CLICK HERE TO SIGN UP FOR A HEAT<

Make sure you stay afterwards for some tacos, beer, and waterslide action as we will be celebrating our 5th Birthday Bash!

 

We’ve got pistols on the menu later this week. First time we are throwing them into a workout. Coaches will be going over scaling options but go ahead and check them out beforehand.

• Progression 1
• Progression 2
• Progression 3
• Progression 4

If you haven’t already done so, mark your calendars for our 5th Birthday Bash going down Saturday, August 27th! The 300 WOD will be from 9-11am with the party to follow!

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Monday 8/15

A) E2MOM x 10 min (5 sets):

2 push press + 1 push jerk + 1 split jerk

*Start at 65% push press and work up to heavier than 8/8.

 

B) For time:

– row 500/ meters

immediately followed by…

Three rounds of:

– 20 Russian KB swing (70/53, 53/35)

– 15 push press (115/75, 95/65)

immediately followed by…

– run 600 meters

 

Masters

A) E2MOM x 10 min (5 sets)

– 5 push press (building)

– 8 supine medball hamstring curls

 

B) For time:

– row 500/400 meters

immediately followed by…

Three rounds of:

– 15 Russian KB swing

– 10 DB push press

immediately followed by…

– run 400 meters

 

Tuesday 8/16

A) E3MOM x 12 min (4 sets)

– 7 back squats

(use same weight as last week or 70%)

 

B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)

1: 6 CTB pull-ups + 4 burpee box jumps – SD (24/20”)

2: 10 double front squats (53/35, 44/25, 35/18, 25/13)

3: 12/9 calorie row

 

Masters

A) EMOM x 12 min (4 sets)

1: 7 back squats (heavier than last week)

2: 9 DB floor press

3: 11 double KB Romanian deadlifts

 

B) B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)

1: 8 ring rows + 4 burpee box step-ups

2: 10-12 goblet squats

3: 40 sec row

 

Wednesday 8/17

A) E2MOM x 12 min (6 sets)

– hang (squat) snatch cluster x 1.1.1

*R5-10S between reps

 

B) 7 min AMRAP:

– 6 hang snatches (115/75, 95/65, 75/45) – can be power snatches

– 12 alternating pistols

– 24 Double unders

 

C) 3 sets:

– 6-8 rear foot elevated split squats/side @ 30X1

– 8-10 BB abdominal roll-outs  @ 30X1

Rest as needed

 

Masters

A) E2MOM x 12 min (6 sets)

1: 10 alternating DB snatches

2: 10 mountain climbers

3: 30 single unders

 

B) 7 min AMRAP:

– 5 deadlifts

– 7 push-ups (elevate on bench/box if needed)

– 9 V-ups

 

C) 3 sets:

– 6-8 DB weighted step-ups/side (box at knee height)

– 10-12 weighted sit-ups (w/ plate ending overhead)

Rest as needed

 

Thursday 8/18

A) Four sets of:

– 6-8 good mornings @ 2111

– R30S

– 4-6 weighted dips

– R30S

– 14-20 alternating single leg cross toes to bar

– R2M (concentrate on perfect tempo)

 

B) EMOM x 15 (5 sets)

1: (3/2 muscle ups OR 3 muscle up turnovers) + 5-10 chest-to-ground push-ups

2: 5-10 strict supinated pull-ups

3: 30-50 double unders

 

Masters

A) Four sets of:

– 6-8 good mornings @ 2111

– R30S

– 8-10 bent over DB rows/ side

– R30S

– 10 banded wood choppers/side

– R2M

 

B) EMOM x 15 (5 sets)

1: 8 DB hang power clean + push press

2: 4-8 strict supinated pull-ups (banded)

3: 10/7 cal row or 40 sec

 

Friday 8/19

A) E2MOM x 20 min (10 sets)

– 1 (squat) clean + 2 front squats

*start around 60% and build to something heavier than last week

 

*Suggested loading: 2@60-65%, 2@70-75%, 2@80-85%, 1@90%, 1@90-95%

 

B) 3 sets for efficiency:

– supine rope climber hand over hand sled pull x 1 length (heavy but quick)

– farmer’s carry x 1 lap (heavier than last week)

– earthquake bar hold overhead squat x 4-6 reps @ 3211

– 6 atlas stone to shoulder (alternate sides each rep)

 

Saturday 8/20

8am Masters

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Sunday 8/21

8am Endurance

 

Mark your calendars for EDCF’s 5th Birthday Bash going down Saturday, August 27th. The 300 Challenge will be followed by beer, tacos, games, and a waterslide of course! Heats sign-up for the 300 will be out next week.

Interested in working more on the snatch and clean & jerk? Join us at 10am every Saturday for our EDCF Barbell class. No WOD, just heavy lifting!

——————–

Monday 8/8

A) E2MOM x 10 min (5 sets):

3 push press + 2 push jerk + 1 split jerk

*Start at 65% push press and work up to a heavy set.

 

B) Every 5 minutes x 15-20 minutes (3-4 sets):

– Run 400m

– 5-10 strict supinated pull-ups

– 5-10 strict handstand push-ups

– 10 box jump overs (24/20”)

 

*Sub HSPUs with A) box B) L-seated DB press

 

Masters

A) E2MOM x 10 min (5 sets):

– 5 push press (building from last week)

– 10 ski jumps

 

B) Every 5 minutes x 15-20 minutes (3-4 sets):

– Run 300m or row 400/325m

– 5-10 supinated ring rows

– 5-10 push-ups

– 10 box step ups

 

Tuesday 8/9

A) E3MOM x 9 min (3 sets)

– 8 back squats

(add 10/5# to last week’s 70% if you legitimately completed all 3 sets)

 

B) For reps:

– Tabata row for calories (8 sets)

– Rest 60 seconds

– Tabata wall balls (8 sets)

– Rest 60 seconds

– Tabata burpees (8 sets)

 

*Take lowest rep number from each tabata and add them up.

 

C) 3 rounds for efficiency:

– 20 perfect hollow rocks or hollow hold x 20 sec

– R60S

– BB good mornings x 8-10 reps @ 2111

(perfect positioning & hamstring activation)

– R60S

 

Masters

A) E3MOM x 9 min (3 sets)

1: 8 back squats (heavier than last week)

2: 12 DB rollback extensions

3: 20 sec side plank/side

 

B) For reps:

– Tabata row for calories (8 sets)

– Rest 60 seconds

– Tabata air squats (8 sets)

– Rest 60 seconds

– Tabata no-push-up burpees (8 sets)

 

*Take lowest rep number from each tabata and add them up.

 

C) 3 rounds for efficiency:

– 15 DB anchored sit-ups (add weight if able

– 20 banded good mornings

 

Wednesday 8/10

A) Four sets of:

– 10-12 DB neutral grip bench press @ 2111

– R30S

– 8-10 supinated grip BB bent over rows @ 2111

– R2M (concentrate on perfect tempo)

 

B) EMOM x 15-18 minutes

1: 3/2 muscle ups + 5 ring dips or 5 burpee pull-ups + 5 ring dips

2: 15 heavy Russian KB swings

3: 30-50 double unders

 

Masters

A) Four sets of:

– 10-12 DB neutral grip bench press @ 2111

– R30S

– 8-10 supinated grip BB bent over rows @ 2111

– R2M (concentrate on perfect tempo)

 

B) EMOM x 15-18 minutes

1: 8-12 prisoner good mornings

2: 15 heavy Russian KB swings

3: 40 seconds of single unders

 

Thursday 8/11

A) E2MOM x 16 min (8 sets)

– 1 hang (squat) clean + 1 (squat) clean + 1 front squat

*start around 60% and build to something heavier than last week

 

B) 5 rounds for time:

– 5 hang power cleans (185/125, 155/105, 135/95, 115/75)

– 200m run

 

Masters

A) Four sets of:

– Deadlift x 4-6 reps @ 21X1

– R30S

– hollow rock x 20 sec (accumulated)

– R30S

– 8 single arm DB press/side @ 21X1

– R60-90S

 

B) 4 rounds for time:

– 5 hang power cleans (moderate weight)

– 200m run

 

Friday 8/12

A) Four sets of:

– Deadlift x 4-6 reps @ 21X1

– R30S

– L-hold from pull-up bar x 20 sec (accumulated)

– R2M

 

B) 3 sets for efficiency:

– hand over hand sled pull x 1 length (heavy but quick)

– farmer’s carry x 1 lap (heavy but quick)

– earthquake bar hold x 30-60 sec (jerk grip hold)

– ring push-ups x 10-20 reps w/ turnout at top

 

Saturday 8/13

8am Masters

9am CrossFit

10am Barbell

 

Sunday 8/14

8am Endurance

 

What do the 300 Challenge, beer, tacos, and waterslides all have in common? They’re all going to be in one place on Saturday, August 27th as we celebrate EDCF’s 5th Birthday Bash!

We have a full day of fun planned so mark your calendars and bring your friends!

Starting at 9am we will kick off our annual 300 Challenge with heats at 9am, 9:30am, 10am, and 10:30am. Be on the lookout for more details about heat sign-ups next week.

The keg, tacos, and waterslide will be ready to go by 11am so stick around and hang out for a while!

Anyone and everyone is invited to hang out afterwards to tell your friends! Are you a former member? We’d love to see you too!

Oh, and just to jog your memories, this is the 300 Challenge… and yes there will be scaling options.

So it’s our 5th birthday this month and we are going to celebrate EDCF style. Mark your calendars for Saturday, August 27th for our annual 300 WOD + 5th Anniversary Party! In true EDCF fashion we sweat, eat tacos, drink beer, slide down water slides, and anything else we can think of between now and then. There will be more information coming out soon on this so stay tuned!

——————–

Monday 8/1

A) EMOM x 10 min

– 1 push press

*Goal is to build into a new 1RM. Plan out the weight so that your last 1-2 sets are your 1RM attempts and so that you don’t fatigue before these.

 

B) Three rounds for max reps/calories:

– 90 seconds of Rowing (for Calories)

– Rest 90 seconds

– 90 seconds of Ring Dips

(perform from muscle-up stations if possible)

– Rest 90 seconds

– 90 seconds of Burpee Box Jump-Overs (24″/20″)

– Rest 90 seconds

 

Masters

A) EMOM x 10 min

E: 5 push press – building

O: 10 walking lunges (weighted if able)

 

B) Three rounds for max reps/calories:

– 90 seconds of Rowing (for Calories)

– Rest 90 seconds

– 90 seconds of Sled Drag for distance

– Rest 90 seconds

– 90 seconds of Burpee Box Step-Ups

– Rest 90 seconds

 

Tuesday 8/2

A) E3MOM x 9 min (3 sets)

– 8 back squats @ 70%

 

B) 4 rounds for time of:

– 40 Double-Unders

– 20 Wall Ball Shots (20/14 lbs)

– 10 Pull-Ups

 

RX+: CTB pull-ups

 

C) 3 sets:

– 20 BB hip extensions @ 20X1 (use same weight or heavier than B)

– 20 reverse snow angels with 2.5/hand

Rest as needed

 

Masters

A) EMOM x 9 min (3 sets):

1: 8 back squats

2: 15 DB floor presses

3: 20 sec side plank/side

 

B) 4 rounds for time of:

– 200m run or row

– 15 wallballs

– 10 pull-ups or ring rows

 

Wednesday 8/3

RX

Every 3 minutes, for 36 minutes (3 rounds of each):

Station 1 – 40/30 calorie row

Station 2 – 50 double unders + 20 KB swings (70/53)

Station 3 – Run 400 Meters

Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

 

Scaled

Every 3 minutes, for 36 minutes (3 rounds of each):

Station 1 – 30/22 calorie row

Station 2 – 30 double unders or 90 singles + 20 KB swings (53/35, 44/25)

Station 3 – Run 400 Meters

Station 4 – 15 toes to bar + 15 push presses (95/65, 75/55)

 

Masters

Every 3 minutes, for 36 minutes (3 rounds of each):

Station 1 – 25/20 calorie row

Station 2 – 30 double unders or 90 singles + 20 KB swings

Station 3 – Run 300 Meters

Station 4 – 20 sit-ups + 15 DB push presses

 

Thursday 8/4

A) E2MOM x 8 min (4 sets)

– 3 position snatch (high hang + hang + ground) @ 50-75%

 

Followed by (starting at minute 6)…

EMOM x 6 min (6 sets)

– 1 snatch

*Build from 75% to something heavy. Stop when mechanics start to break down.

 

B) 4 sets not for time:

– 2 deadlifts to knee cap + 1 deadlift @ 80% (add 5% to last week’s weight)

*Pause 2 sec at knee and 2 sec on ground.

– L-sit accumulate 20-30 seconds (or 10 single leg lifts/ leg)

– 5 freestanding handstand kick ups trying for max hold

OR 30-60 sec “nose and toes” handstand hold (longer than last week)

– 3 skin the cats slow and controlled

 

D) Want more? Optional conditioning:

– 500m row x 3-4 sets @ 90%

R2M, keep exact same pace

 

Masters

A) EMOM x 15 min

1: 5 BB hang power clean + push press

2: 5-7 burpees over the barbell

3: 40 single unders or 20 jumping jacks

 

B) 4 sets not for time:

– 5 TnG deadlifts (build to a heavy)

– 20 sec hollow or tuck rocks

– 3 wall walk + 5 second handstand hold (keep midline/point toes)

– 1 lap farmers carry (heavy but quick)

 

Friday 8/5

A) E2MOM x 12 min (6 sets)

– 1 hang (squat) clean + 1 (squat) clean + 2 front squats

*start around 60%

 

B) EMOM x 12-14 minutes

E: Row 12/9 calories

O: 4 power clean + jerks @ 65-70%

 

Saturday 8/6

8am Masters CF

9am CrossFit

10am Barbell

11am Free Intro to CrossFit

 

Sunday 8/7

8am Endurance

We are testing the box squat, weighted pull-up, and front squat this week. Overall, we are going to be focusing more on strength with both the big lifts and the accessory movements due to the heat. The intention is to give you a good yet tolerable workload every class to keep you coming 4+ times per week. Make sure you are hydrating, eating clean, and sleeping 7+ hours per night so you are recovering as much as possible.

——————–

Monday 7/25

A) In 10 minutes build to today’s 1RM Box Squat

 

Followed by…

 

E2MOM x 6 min (3 set):

– Tempo back squat x 3 reps @ 42X1

*Perform the tempo back squats @ 75% of today’s box squat

 

B) Three rounds for time of:

– Run 400 meters

– 12 toes to bar

– 9 front squats (185/125, 135/95, 95/65)

 

*Front squats should be challenging but mostly if not all unbroken.

 

Tuesday 7/26

A)Build to 80% of your push press quickly

 

B) EMOM x 15 min (5 sets)

1: Push press x 2 reps (build from 80% to at or near a 2RM)

2: Build to a heavy weighted pull-up over sets of 3-2-2-1-1

OR perform 6-8 bent over BB rows if still working on your first pull-up

3: 10 DB deadlifts @ 20X1

 

C) AMRAP in 6 minutes of:

– 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

– 8 Strict Supinated-Grip Pull-Ups

Rest 2 minutes, and then…

 

AMRAP in 6 minutes of:

– 12 Ring Dips

– 15 Box Jump-Overs (24″/20″)

Rest 2 minutes, and then…

 

AMRAP in 6 minutes of:

– Row for calories

 

Wednesday 7/27

A) EMOM x 10 min

– 1 power clean + 1 hang (squat) clean

*Build from 65% to today’s heavy.

 

B) AMRAP in 5 minutes:

– 5 Squat Cleans (135/95 lbs.)

– 10 Burpees Over the Barbell

*This is a capacity test and should be full effort.

 

C) 3 sets:

– 15 BB hip extensions @ 20X1 (use same weight or heavier than B)

– 15 bent over reverse flys @ 20X0

Rest as needed

 

Thursday 7/28

A) EMOM x 8 min

– 1 power snatch + 1 hang (squat) snatch + 1 overhead squat

*Build to a heavy but technically sound weight.

 

B) 3 sets:

– 2 squat snatch at 90% of A (or go 3-5% heavier than 7/21)

*Concentrate on no failed reps.

 

C) 4 sets not for time:

– 3 deadlifts to knee cap + 1 deadlift @ 75%

*Pause 2 sec at knee and 2 sec on ground.

– 10 L-sit single leg lifts/side (elevate hands if needed)

– 30-45 sec “nose and toes” handstand hold

– 30-50 UB double unders or 1 min DU practice

 

D) Want more? Optional conditioning:

– Row 4000m at 15 sec slower than your PR 2K pace.

 

Friday 7/29

A) EMOM x 5 min – Front squat

Min 0: 2 @ 60%

1: 2 @ 65%

2: 2 @ 70%

3: 1 @ 75%

4: 1 @ 80%

R60S then…

 

B) E2MOM x 10 min – Front squat

Min 6: 1 @ 85%

8: 85-90%

10: 90%

12: 90+%

14: 90+%

 

*Build to a heavy rep for today. If you are feeling it, go for a 1RM. If not, try and hit 95% and move on.

 

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

– Run 400m

– 12 BB front rack reverse lunges (155/105, 135/95, 115/75, 95/65, 75/45)

– 3-5 muscle ups OR 3-5 banded muscle-up turnovers on low rings + 6-10 push-ups

 

*Use a deficit of 4-6” on HSPU if able.

*Scale with kipping, banded, or L-seated DB presses.

 

Saturday 7/30

8am Masters

9am CrossFit

10am Barbell

11am Intro to CrossFit

 

Sunday 7/31

8am Endurance

We all know it is important to drink water, it’s a given that if you stop you will die. Proper hydration is about more than just surviving or getting by. It’s about making sure your body has enough fluids to function at its maximum potential. Your body uses water for numerous essential functions including regulating its temperature through sweat, lubricating joints, facilitating digestion, flushing out waste and carrying nutrients and minerals.

There is a difference between merely drinking water when you are thirsty and staying properly hydrated. Just like food is the fuel for our bodies, fluids are the oil that keep everything lubed and running smoothly.

First, let’s keep things simple. There are numerous signs of dehydration. But I want to focus on the two that are the easiest to observe and the most obvious. The first sign of dehydration is thirst. That’s pretty simple, when you get thirsty your body wants water. But, take it a step further, if you are getting thirsty regularly you are hydrating on a reactionary basis, and therefore you will be perpetually dehydrated. The second easy and obvious sign of dehydration is the color of your urine. Urine should be almost clear every time you urinate. Use this chart as a reference. Unless you are taking vitamin B or another vitamin or mineral that changes the color of you urine, if your pee is yellow you are dehydrated. Observing dark or yellow pee means you are even further behind on hydration then being thirsty and your body is seriously lacking fluids. The reason I only list these two symptoms is that you should never get past these points of dehydration. The moment you realize you are either thirsty or your urine is not clear, you need to hydrate right away to catch up, and get extra fluids to prolong and maintain hydration. Drinking enough fluids to catch up is not enough, plan ahead to stay hydrated.

So what is the big deal anyways? Why does being hydrated matter when we live in a society where water is only a short walk down the hall or a trip to the refrigerator away? Two things. First, its low hanging fruit as far as healthy habits go. Drinking water is easy and cheap, so why wouldn’t you if it is good for you? Once you make it a habit there is literally no downside risk other than maybe peeing more frequently. Think of healthy living as layering good habits on top of each other, proper hydration is just another one of those layers that is essential to a healthy body. Second, it will help your workouts. If you are dehydrated going in to a workout you are handicapping yourself, lower fluids levels lead to less blood volume and make the heart work harder to transport oxygen throughout the body. Exercise performance is impaired when the body experiences as little as a 2% drop in body weight from loss of fluids. In high intensity exercise the performance drop off can be as much as 45% when the body experiences a 2.5% drop in body weight due to dehydration. We workout for many reason, but mostly because the stimulus we apply to the body during exercise leads to a favorable adaptation by the body. Being dehydrated can lead to a drop off in performance that will keep you from realizing the full benefits of the workout. If you regularly workout without being properly hydrated you could be hindering your long term progress.

There are three main ways your body loses fluids. Sweat, respiration, and peeing. Sweat is the most obvious loss of fluids, but what is not obvious is that we sweat all the time, even while just sitting or sleeping, so keep in mind no matter what you are doing you are constantly losing fluids. I point this out to emphasize that if you are not proactive at staying hydrated you will eventually fall behind and become dehydrated. During sleep your body can lose as much as 2lbs of water from perspiration and respiration. Your lungs use water to function properly so on dry days you can lose as much a 3-4 cups of water just through breathing.

In addition to regular fluid consumption throughout the day it is important to hydrate before, during and after periods of elevated fluids loss. Especially sleeping and exercise. Drink a glass of water before bed and when you wake up in the morning. If you wake up during the night have a glass of water ready to drink then too. Drink at least 16oz of water an hour before a workout. Drink plenty while you are exercising and drink another 16oz over the next hour after as you cool down. If you are interested in learning your sweat rate while exercising to know exactly how many fluids you need to replace afterwards, use this formula.

Below are some recommendations on daily fluid intake, this is a good starting point but base your own consumption on the color of your pee and how frequently you feel thirsty.

Daily intake: ½ your body weight in ounces. I weight 185 so I should aim for 62.5 ounces or about half a gallon.

One hour of exercise: Consume an extra 20 ounces. On a workout day I should consume 82.5 ounces, a little less than ¾ of a gallon.