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!

——————–

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).

——————–

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

——————–

Monday 8/17

A) Every 90 sec x 12 min (8 sets):

1 hang squat clean + 1 squat clean

B) Back Squat

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 85%

*Set 4-6 – 7 reps @ 75%

Rest exactly 2 minutes between sets.

C) 5 min AMRAP at 90%

– 10 Goblet squats 53/35

– 10 Burpees

 

Tuesday 8/18

A1) Push Press TnG x 5 (tough but build each set); R20S

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

x 4 sets

+

Complete as many rounds and reps as possible in 8 minutes of:

– 8 Strict HSPU or L-Seated Dumbbell Presses

– 8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:

– 15 HR Push-Ups (maintain midline)

– 15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

– Run 800m AFAP

 

Wednesday 8/19

A) EMOM x 12 min:

E: Bench press x 3-4 @ 30X1 75-80%

O: 5-10 T2B/Knee2Chest/Weighted V-up

+

3 Rounds:

– 400m run @ 90%

– AMRAP UB wallballs (20/14)

R3-4M

 

Thursday 8/20

A) EMOM x 6 min

– 5 hang power snatches (TnG if able)

*Use weight you can keep UB with sound mechanics

B1) 10 Reverse snow angels (slow and controlled); R30S

B2) Atlas stone to shoulder 8 AHAP; R30S

B3) Reverse sled pull down and back; R2M x 3 sets

C) Optional for 3 sets:

– 10 BB hip extensions @ 20X1

*Back/shoulders elevated with bench

 

Friday 8/21

A1) Deadlift x 6-8 @ 30X1 (perfect); R20S

A2) 20 UB Russian KB swings (heavy); R3M x 3 sets

+

3 sets @ 80-90%:

– Row 500/400m

– 10 DB hang cleans (35-50/15-30)

– 10 DB thrusters

– 30 Double unders

+

Optional: 3 sets for time

– 20-25 banded hamstring curls

– 30-45 sec accumulated L-sit

 

*Keep times consistent, sub in 90 single unders if needed

 

Saturday 8/22

Masters CrossFit

CrossFit

Level 2

 

Extra Credit

Strength

A) EMOM x 5 min:

High Hang Snatch x 1 rep @ 70%

(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)

Rest 60 seconds, and then…

EMOM x 5 min:

Snatch from 2″ Below the Knee x 1 rep @ 75-80%

(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)

Rest 60 seconds, and then…

EMOM x 5 min:

Snatch x 1 rep @ 80-85%

 

Skill

3 sets of MU skill work:

– 10 ring kips (last few add in toe-hips)

– 10 toe-hips on loose band from low rings

– 10 tuck and turnovers on tight band from low rings

 

Conditioning

Row 500m at 90%

R3M x 3-5 sets

——————–

Monday 8/10

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

– Split Jerk x 2 reps @ 70-80%

Footwork should be perfect at this weight!

B) Every 4 minutes, for 20 minutes (5 sets) for times:

– 12/9 cal row

– 4 Power cleans @ 70% of 1RM clean

– 4 Front squats

– 4 Shoulder to overhead

 

Tuesday 8/11

Every 6 minutes, for 24 minutes (5 sets) for times of:

– 10 Alternating Single-Arm DB Snatch (50-75/20-45)

– 8-12 Pull-Ups (UB if possible)

– 400 m run

OR every 8 min for 32 min (4 sets)

OF every 10 min for 30 min (3 sets)

+

3 sets not for time of:

– Single arm dumbbell row x 8/arm @ 2111

– R30S

– Hollow Hold x 30-45 seconds

– R30S

 

Wednesday 8/12

A1) Bench press 6-8 @ 3011; R30S

A2) Romanian deadlift 6-8 @ 3011; R90-120S x 4 sets

+

2 rounds for time of:

– Row 500 Meters

– 20/15 Hand-Release Push-Ups

– 30 Russian KB Swings (53/35)

– Run 400 Meters

 

Thursday 8/13

A) Build to a heavy set in 8 min of:

– 1 hang power snatch + 1 power snatch (not TnG)

B) EMOM x 10-12 min

E: 5 TnG power snatch (tough but technically sound)

O: 5 burpee + box jump – SD (24/20”)

C) 3 sets not for time:

– Dumbbell external rotations x 8-10/arm @ 2020

– Rest 60 sec

– L sit accumulation 30-60 sec

– Rest 60 sec

 

Friday 8/14

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+%

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

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

min 2: 10 Front-Racked Alternating Reverse Lunges (115/75, 95/65, 75/35)

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

 

Saturday 8/15

8am – Masters

9am – CrossFit

10am – Level 2

11am – Free Intro Class

 

Extra Credit

Strength

5 sets of:

– 1 halting clean deadlift (pull bar off ground but stop at pockets)

– 1 clean pull

– 2 power cleans (not TnG)

 

Skill

Three sets, not for time, of:

– Bar muscle ups x 3-6 reps (may use band assistance)

– Freestanding handstand hold x 30 seconds (use assistance if needed)

– Double unders x 30-40 reps

 

Conditioning

– Row 1,000m at 85% pace

– Rest 5 min x 4; keep same pace

No Ordinary Race sign-up >HERE<

——————–

Monday 8/3

*TESTING DAY*

A) Find back squat 1RM

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 97%

1 rep @ 101+% (be smart)

– R3M between sets, more on last two if needed

+

“Jackie” re-test

For time:

– 1,000 m row

– 50 thrusters (45/35)

– 30 pull-ups

 

*Compare Jackie to 6/1/2015

 

Tuesday 8/4

*TESTING DAY*

A) Split stance push jerk from behind the neck – 3×3; rest as needed

*Pause 2-3 sec in receiving position

B) Every 2 min, for 16 minutes (8 sets):

– Split Jerk, build to a 1RM

*Build from 65-101+%

C) Strict press – build to 1RM

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 97%

1 rep @ 101+% (be smart)

– R3M between sets, more on last two if needed

D) Optional work, 3 sets not for time:

– 6-8 strict T2B/knee tuck (keep hollow position tight!)

– 6-8 partner assisted strict HSPU

– Weighted Plank Hold x 60 seconds

 

Wednesday 8/5

*TESTING DAY*

A) High hang power clean 3×3 @ light weight; R2M

*work on transition to front rack receiving position

B) Clean pull clusters 1.1 R10S/2M x 3 sets

*at over 100% of 1RM power clean

C) Build to a 1RM power clean in 12-15 min

+

2,000m row test!

 

*Have a goal pace in mind. Start out at about 1-2 sec greater than pace you’ve held during past interval work. Try and take a sec off every 500m split, ending with an average at your ideal pace. Go hard at the finish. This is a tester!

 

Thursday 8/6

*Pick an option that works for your ability level.

 

Perform at 80-90%:

Every 6 min x 30 min (5 sets)

– Run 400m

– 50 DU

– 30 Russian KB swings (70/53)

OR

Every 8 min x 32 min (4 sets)

OR

Every 10 min x 30 min (3 sets)

 

Sub in 100 single unders.

 

Friday 8/7

A) 3 sets:

– 3 overhead squats @ 31X1; R2M (heavier than last week)

B) EMOM x 10 min

– Snatch (start at 55-65% and build if able)

+

6 min AMRAP @ 80-90%:

– 5 power snatches (115/75, 95/55, 75/35)

– 6 reverse lunges

– 7 no push-up burpee over bar

R3M

6 min AMRAP @ 80-90%:

– 7 wallballs (20/14)

– 6 T2B

– 5 box jumps – SD 24/20”

 

Saturday 8/8

No-Ordinary Race II

 

Extra Credit

Strength

A) Every 2 min for 16 min (8 sets):

3-Position Snatch with pauses

(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)

 

*Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

 

Skill

4 sets not for time:

– 10 “Toe/hip pops” (loose band on mid rings)

– 10 Hip extended “tuck and rolls” to dip position (tight band on mid rings)

– 5 Swings on rings + 5 swing w/ toe/hip pops (high rings)

*Don’t get in the way of regular classes

 

OR if you have MUs…

Death by Muscle up

(complete one MU on minute one. Two on minute two. Continue until you can’t fit them in the minute. They don’t have to be unbroken.)

 

Conditioning

4-5 sets:

– 30/20 cal on AD

– R20S

– 45-60 sec FLR on rings

– R60S