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March 23-27 Programming Overview
“Motivation is what gets you started. Habit is what keeps you going” – Jim Rohn
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Monday 3/23
A) EMOM x 8 min
– 2 split jerks at 75% off rack
+
For time:
2,4,6,8,10,12 reps of push jerk (155/105, 135/95, 115/75, 95/65)
– Run 200m after each set and after the last
Tuesday 3/24
A) E2MOM x 10 min
– 1 squat clean + 1 hang squat clean + 2 front squat
B1) Weighted/Negative pull up cluster 2.2.2 R10S/30S
B2) 14 tough front rack reverse lunges alternating; R2-3M x 3 sets
C) 500m row, R90S, 500m row (as fast as possible)
Wednesday 3/25
A1) Bench press @20X1; 10, 10, 10; R20S
A2) Standing BB curls 12, 12, 12; R30S
A3) Isometric top of pull-up hold ALAP; R3M x 3 sets
+
10 min AMRAP @85%
– 2 Wall walks
– 4 Burpee box jumps – 24/20″
– 6 T2B
Thursday 3/26
(compare to 3/17)
5 min AMRAP @ 90%
– 7 wallballs (20/14#)
– 5 T2B
– 7 supermans
R3M
5 min AMRAP @ 90%
– Row 150m
– 5 burpee over erg
R3M
5 min AMRAP @ 90%
– 400 m run
– AMRAP sandbag get-ups
R3M
5 min AMRAP @ 90%
– 20 double unders (40 singles)
– 10 KB swings (53/35)
– 8 goblet squats
R3M
5 min AMRAP @ 90%
– 7 box jumps (24/20”)
– 5 DB snatches R (50-75/20-45)
– 7 HR push-ups
– 5 DB snatches L
Friday 3/27
Open workout 15.5 (last one)
Programming Overview March 16-20
Events this week:
No Shower Happy Hour this Thursday starting at 7pm down the street at On Rotation.
Body Composition (Re)Testing this Saturday from 8-11am. Sign up for a time >HERE<. If you are retesting from last time use the code RETEST.
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Monday 3/16
A) Back squat – 6, 4, 2, 6, 4, 2; R2-3M
– wave format means increase on second wave from first
B1) 10-15 CTB pull-ups AFAP; R20S
B2) 10 tough front rack reverse lunges alternating; R2-3M
C) 30 TGUP not for time; tough but smooth pace
Tuesday 3/17
5 min AMRAP @ 90%
– 7 wallballs (20/14#)
– 5 T2B
– 7 supermans
R5M
5 min AMRAP @ 90%
– Row 150m
– 5 burpee over erg
R5M
5 min AMRAP @ 90%
– 20 double unders (40 singles)
– 10 KB swings (53/35)
– 8 goblet squats
R5M
5 min AMRAP @ 90%
– 7 box jumps (24/20”)
– 5 DB snatches R (50-75/20-45)
– 7 HR push-ups
– 5 DB snatches L
Wednesday 3/18
A) EMOM x 10 min
– 3 TnG squat clean thrusters (building)
+
4 rounds for time @ 85%:
– 5 power clean + push jerk @ 70% (singles)
– 400 m run
Thursday 3/19
A1) Deficit RDL x 10 reps (tough but pretty); R30S
A2) Bent over DB row to hip x10-15/side; R2M x 3 sets
B1) DB trap raise 8-10/side @ 21X2; R20S
B2) Banded glute walk (pole to rack); R30S
B3) FLR on rings 45-90 sec; R90S x 3 sets
+
2K row for time
Friday 3/20
Open Workout 15.4
March Athlete Of The Month: Amber Robbins
Amber has been with us for almost 3 years making her tenure at EDCF one of the longest of all of our members. She has been a great supporter of the gym and everything we stand for. She has competed in the Open with us every year. She is at every competition, happy hour, or any other event we’ve thrown. She gives her all everyday she’s in the gym and we’ve literally never heard an excuse from her. Basically, she’s awesome and we are lucky to have her.
Here is a little more about Amber:
1. 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 almost three years ago. I was referred to EDCF by Fernando who had attended the box I started out at in Lubbock. The first thing I noticed about EDCF was the community of the gym. Everyone was very welcoming and you can feel camaraderie. This was a trait I was looking for in a crossfit box. I knew this was the gym for me. Honestly, I don’t remember my first workout, but I do remember feeling like I was out of shape my first month. The programming was tougher weight wise that I was used to coupled with endurance work. I recall being winded and sore initially, but that subsided soon after my first couple of weeks.
2. What class time do you attend the most, are there any regular members you work out with at that time?
I attend the afternoon and evening classes. The people vary class to class, but there is always someone to partner up with or there to push you.
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/bf/partner? What is your favorite hobby outside the gym?
I am 28 years old (oh gosh almost 29, yikes!) and I moved to Dallas about three years ago. I am finishing up a second bachelor’s degree in nursing which consumes most of my time. In my free time, I enjoy taking my dog, Bourbon, to the park, hanging out with friends, and making trips down to Austin to see family.
4. What do you like about CrossFit or EDCF that keeps you coming back?
I love the community we have at the gym. We have a very friendly group that is diverse and, yet, cohesive. In addition to the wonderful people, the programming is another attribute that keeps me coming back. I have seen marked improvement in my endurance and strength and I continue to be challenged by workouts daily.
5. What is you favorite lift or exercise or type of workout? What is one of your short term and long term goals?
It’s no surprise to those that know me, I love gymnastics movements because of my long history in gymnastics. However, recently, I have really come to enjoy Olympic lifting because I am gaining confidence in my ability to lift and it’s fun to see how much weight I can move. My short term goal is to finally make it to muscle ups in an open workout. I have done the open since 2010 and have yet to achieve this. Long term, I want to stay healthy, continue to improve my time on benchmark workouts, and set some PRs on lifts that I have plateaued on.
March 9-13 Programming Overview
Monday 3/9
A1) Back squat 4-6 x 4 @ 31X1; R30S
A2) Weighted/negative pull-up 2-3; R90S
B) Build power clean to 80% 1RM quickly
+
15-12-9 reps for time AFAP:
– power clean (115/75, 95/65, 75/45)
– burpee (full extension)
Tuesday 3/10
A) Deadlift – 3, 2, 1 – build from 70% 1RM to tough single
B) “Diane”
21-15-9 reps for time:
– Deadlifts (225/155)
– Handstand push-ups
C) 3 rounds not for time
– 20 v-ups
– 50 ft waiters walk/hand
– 1 min foam roll
*If 225/155 is more than 70% or your 1RM deadlift then use 70%.
Wednesday 3/11
A) Bench press – 10, 10, 10 – rest 2 minutes
B) Bent over DB row – 10, 10, 10 (per side) – rest 2 minutes
C1) Powell raise – 3×8/arm – rest 60 seconds
C2) Bottom’s up KB press – 3×6-8/arm – rest 60 seconds
+
AD or row 30 sec @ 90%; 30 sec rest – x 10-12 sets
Rest 30 seconds off bike
x12 sets
Thursday 3/12
A) In 12 min build in at least 6 sets:
– 3 TnG squat cleans
B) EMOM x 6-8 min
1 power clean + 4 push jerks (TnG if able) @ 65-75% 1RM
+
30 man-makers (35/20) consistent pace
– Every 2 min perform 5 box jumps – SD 24/20”
Friday 3/13
Open workout 15.3
March 2-6 Programming Overview
Monday 3/2
A) Take 20 min to build up to a 1RM Deadlift
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 3/3
A) Build to a heavy set in 12 min
1 power clean + 2 split jerk
B) EMOM x 6 min
– 4 TnG power cleans @ 65-70% 1RM clean
+
12 min @ open pace:
– 6 curtis p’s w/ sandbag (60/30) or double KB (35/18)
– 10 box jumps – sd (24/20”)
– 200 m run
Wednesday 3/4
A) Front squat 1,1,1,1,1; R3M (compare to 2/18)
Pull-up strength pt. 1
B1) AMRAP(-1) strict pull-ups; R30S
B2) AMRAP Pendlay row at 70% 1RM BP; R30S
B3) 15-20 UB wallballs (20/14#); R2-3M x 3 sets
C) 16 alt. BBFR walking lunge steps (moderately tough/building if able); R2M
Thursday 3/5
– Row 1000m @65%
Rest 2:00 minutes
– Row 1000m @75%
Rest 2:00 minutes
– Row 1000m @85%
Rest 4 minutes
x2 cycles (shows 6 sets total)
+
3 sets not for time:
Waiters walk – 50ft/arm – challenging load
FLR on low rings – accumulate 45-90 sec per set
Friday 3/6
Open workout 15.2
15.1 Overview & Strategy
Most of you are going to take on Open workout 15.1 in today’s classes or at Friday Night Lights tonight. Make sure you tune into the video above to know the details and standards of the workout before crushing it today!
15.1 is essentially a 9 minute AMRAP of relatively lighter weight immediately followed by a 6 minute period of testing your max clean & jerk. You should note that you are most likely not going to build up to your absolute max on the clean & jerk since you will be under the constraints of fatigue and grip strength limitations. Now that you know what’s up, let’s dive into the workout a bit!
A few tips to help you out on 15.1 from Coach Ryan:
1. Warm-up: Think about what muscles/joints are being effected. We need to warm up the hips and get some mobility in the shoulders and upper thoracic spine. We also need to warm-up the front rack a bit. Most importantly is the muscles involved with hip extension (posterior chain) and hip flexion (anterior chain) as these are taxed in the 9 minute segment. KB swings, banded good mornings, sit-ups are just a few examples of movements to get those muscles firing. Quickly build to about 85% of your 1RM clean & jerk and practice efficient turnover of a few deadlifts and snatches.
2. Splitting and Pacing: The first part goes as follows… 15 toes to bar, 10 deadlifts (115/75), and 5 snatches. Or open, close, close in terms of how the body is moving. 15 T2B is a lot! I would break it up from the get go to save your hips from fatiguing too quick. We all know that once T2B is gone it’s gone. So you’re looking at like a 6, 5, 4 rep scheme every round to get 15. You should minimize the rest and build it into an overall pace. Keep moving! Just like I always preach in class. Just find the right rate at which you can.
3. Save the Grip: Each one of these three movements is dependent on grip. You know the max clean & jerk is up next and you need all the grip strength you can to control heavy weight while tired. Try not to squeeze the bar more than you have too. Be cognoscente of it even under fatigue. Try to keep a hook grip on the deadlifts and snatches. Breaking the snatches into quick singles will help save the grip, too. They have to be quick singles though!
4. The Clean & Jerk: You only have 6 minutes to complete this. Start closer to 65-70% of your 1RM or tough single. You really only have enough time for 3-4 good lifts before time or energy gives out so you need to make every attempt count. Don’t waste time on lifts you could hit all day long.
5. The Big Picture: Know that one workout follows the next. You don’t want to be completely spent from the first part before starting into the second part but you also don’t want to sandbag the AMRAP. Know your body!
Feb. 23-27 Programming Overview
If you still haven’t signed up for the open please do so >HERE<.
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Programming:
Monday 2/23/15
A) Deadlift
5×75%; R3M
3×85%; R3M
1+x95%
B) 3 max handstand for time: R90S
OR
30 or 50 HSPU for time (I&A)
C) EMOM x 10 min
E: 5 TnG Deadlifts @ 60% + 3-5 burpees over the bar
O: Row 12/9 cal
Tuesday 2/24/15
A1) TnG push press cluster 1.1.1; R10S/30S
A2) 6-12 UB CTB pull ups; R30S
A3) Pendlay row 5-10 reps @ 20X0 (60-70% 1RM bench press); rest 3min x 3 sets
*heavier than last week
B1) Bench press AMRAP @ 70% 1RM @ 30X0; R30S
B2) Farmer’s Carry 100m (heavy); R30S
B3) 15 V-ups; R2M x 3sets
Wednesday 2/25/15
3-4 sets tough effort:
– 5 TnG Squat Cleans (135/95, 115/75, 95/55)
– 10/8 cal row
– 5 TnG Squat Cleans
– 10/8 cal row
– 5 TnG Squat Cleans
rest 6-8 mins
Thursday 2/26/15
Open athletes: 10 min AD or row easy + mobility work
Everyone else:
A1) Weighted/negative pull ups 3,3,3,3; R30S
A2) Good mornings 6-8×4 @ 20X1 (moderate load); R2-3M
+
21-18-15-12-9-6-3 reps for time:
– KB swings (heavy)
– box step-ups (24/20”)
Friday 2/27/15
Open workout 15.1