Check out what’s going on at the gym the rest of the month!
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Blog
Feb. 9-13 Programming Overview
Click HERE to join team East Dallas CrossFit for the 2015 CrossFit Open!
Monday 2/9/15
A) Back squat @ 65% 1RM
– 2-3 reps @ 20X0; R45S x10
B) 8-10 min HSPU progressions (B&I)
OR
50 HSPU for time (A)
C) EMOM x 10 min
E: 5 TnG Deadlifts @ 60% + 5 burpees over the bar
O: Row 12/9 cal
Tuesday 2/10/15
5-6 sets:
– 200 m run
– 12 wallballs (20/14)
– 12 KB swings (70/53)
– 12 burpees
– 30 double unders (90 singles)
R3-4M
*goal is to increase pace each round
Wednesday 2/11/15
A) Push press x 1/jerk dip x 1/paused jerk x 2; rest 2-3mins x 5 (2 second pause at bottom of dip for the paused jerks)
B) EMOM x 8-10 min
– 3 TnG squat cleans @ 65%-75% – speed focus
C) Hand stand hold ALAP (as long as possible)
R30S
L-sit hold ALAP
R90S x 3 sets
Thursday 2/12/15
A) EMOM x 3mins – TnG power snatch x 5
B) EMOM x 3mins – TnG power snatch x 4
C) EMOM x 3mins – TnG power snatch x 3
*Goal is to start A where you’ve worked previous EMOMs and build.
+
20min amrap
– Row 500m
– 15 KB swings (53/35)
– 10 sit-ups
– 5 muscle ups (sub 7 CTB/regular pull-ups)
*goal is to maintain consistent throughout 20 min
Friday 2/13/15
A) Build to a tough thruster off the rack in 5-6 attempts
+
Open workout 14.5
21-18-15-12-9-6-3 reps for time of:
– Thrusters (95/65)
– Burpees (bar facing)
February Athlete Of The Month: Matt Wolfgang
When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?
In July I quit smoking and started to focus on improving my health with a better diet and light jogging. I knew I wouldn’t stick with running for long, so I told myself that once I hit 200lbs and a ran a mile without stopping that I would try CrossFit. After an extensive search that included going to crossfit.com and searching the affiliate map for the closest location, I found EDCF. I feel very fortunate to live so close to the best CF gym in Dallas! Saturday August 30th I sat in my truck, facing the gas station, watching the 10am class in my rearview mirror. All the while thinking, “what the hell have I gotten myself into? I can’t do this!” I finally dragged myself inside and Ryan gave me a workout that was incredibly difficult, but I could finish. I had a real sense of accomplishment when I finished. The first “real” workout was a lot for my first time out (Row 400m, 8 Wall Balls, 8 Ring Rows (I think scaled from CTB), 8 Box Jumps, 8 Burpees, R3-4M), but I was proud that I was able to complete 3 sets!
What class time do you attend the most, are there any regular members you work out with at that time?
I usually attend the 6:30PM class on Monday, Tuesday, Thursday and Friday. I have accomplished so much more than I ever thought possible with the support and encouragement of Jon, Jill, Bryan, Kristen, Casey, Amber and the entire evening crew at EDCF.
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?
It sometimes seems like I spend all of my time away from the gym either working, eating or sleeping, but I try to make time for my fiance Annie, our two wonder dogs Alice and Milo and our cat Sam. I work in the IT department for the law firm Carrington Coleman. (If you’re ever at Bank of America Plaza (the green building) come see me on the 56th floor!) Prior to joining EDCF my hobbies were pretty much eating, smoking and watching TV, so working out is kind of my new hobby. But I still enjoy camping, hunting, fishing and immersing myself in all things technology.
What do you like about CrossFit or EDCF that keeps you coming back?
Without a doubt the thing that keeps me coming back is the people. Over the last 5 months, the coaches and members at EDCF have supported me and pushed me to do more than I ever thought possible. Every time I think I’ve hit the wall someone has been there to tell me I can go faster on the next round, show me how to improve my form so that I can lift more, or push me to finish when my head is saying stop!
What is you favorite lift or exercise or type of workout? What is one of your short term and long term goals?
My favorite lift is definitely any type of squat, but especially the back squat. I’m still in the stage where I’m gaining a lot of strength, so over the next couple of months I would like to hit 300 with my back squat. Longer term I’m focused on better cardio and getting as ripped as I can at my age!
The 2015 CrossFit Open
It’s that time of year again! The 2015 CrossFit Open is right around the corner and we are looking to do it big this year!
What is the CrossFit Open you say? It is a series of workouts released once a week for five weeks. The workouts are dropped on Thursday evenings and athletes have until the following Monday to complete them.
Why should you take part in this? These are benchmark workouts that our programming has been leading up to for the past year. Participating in the Open is a way to measure yourself against thousands of people from across the world. The best part is that there is now both an “RX” and scaled division so it’s more inclusive this year.
Doing it big, huh? You bet. We are calling it Friday Night Lights. Every Friday evening, you can experience what a competitive CrossFit atmosphere feels like from the comfort of your own gym. As we did last year, we will be hitting the workouts on Friday nights at 6:30pm for those that register. Make sure to mark your calendars for 2/27, 3/6, 3/13, 3/20, and 3/27/15. We are looking to have a big group of spectators and really spice it up this year for the competitors!
Still on the fence about competing? Don’t be. If there is a movement that needs to be further scaled from the “scaled division then so be it. We just want YOU to come have fun and push yourself to be your very best!
Click HERE to join team East Dallas CrossFit for the 2015 CrossFit Open!
Feb. 2-6 Programming Overview
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Monday 2/2/15
A) Deadlift TnG
5 reps at 65%; R3M
5 reps at 75%: R3M
5+ reps at 85%; R3M
*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 5-7 reps.
+
15 min AMRAP:
– 15/12 cal row
– 10 box jump – SD (30/24”)
– 5 shoulder to overhead (155/105, 135/95, 95/65)
Tuesday 2/3/15
4min amrap all out
– 10 KBS 1.5pd
– 10 goblet squat 1.5pd
rest 8mins
4min amrap all out
– 7 OHS (95/65)
– 7 over the bar burpees (full extension up top)
rest 8mins
4mins amrap all out
– 5 T2B
– 7 wallballs
rest 8mins
4min amrap all out
– Row 800/700m
– remainder of time amrap DU
+
Coach’s choice finisher if time allows.
Wednesday 2/4/15
A) EMOM x 10 min
– 5 TnG power snatches (moderate to tough, perfect)
B) EMOM x 12 min
E: 12 heavy KB swings
O: 10 weighted sit-ups (25/15)
C) 4 banded sprints w/partner; Rest as needed
Thursday 2/5/15
A) Front squat – 3, 3, 3, 3; R3M
+
4-6 rounds:
– 8 pull-ups
– 8 NPUBBJ-SD 20/16”
– 200 m run
R1M, increasing in pace each set
Friday 2/6/15
A) Push press cluster TnG 3.3.3; R10S/3M
+
Open workout 14.4 (Advanced)
Complete as many rounds and repetitions as possible in 14 minutes of:
– 60 calorie row
– 50 toes-to-bars
– 40 wall-ball shots (20/14)
– 30 cleans (135/95)
– 20 muscle-ups
Open workout 14.4 (Intermediate)
Complete as many rounds and repetitions as possible in 14 minutes of:
– 60 calorie row
– 50 toes-to-bars/rings/V-ups
– 40 wall-ball shots (20/14)
– 30 cleans (135/95, 115/75, 95/65)
– 20 CTB pull-ups (or regular kipping PUs)
Open workout 14.4 (Beginner)
Complete as many rounds and repetitions as possible in 14 minutes of:
– 50 calorie row
– 40 V-ups
– 30 wall-ball shots (20/14)
– 20 cleans (95/65)
– 10 burpees
January 26-30 Programming Overview
We still have spots available for Monday’s testing. Please sign up HERE. We also are doing free before and after photos for those interested. If you are please sign up HERE.
The outline for Saturday’s nutrition seminar is located HERE.
This week’s programming:
Monday 1/26/15
A) Press – build to a 1RM in 10 min off rack
B) T2B tester (retest)
Advanced T2B tester
– 50 T2B for time
Intermediate T2B tester
– 30 T2B for time (50 Toes to rings)
Beginner T2B tester
– 50 v-up
C) 1 min AD – warm up
- 0-20sec @ 60%
- 20-40sec @ 75%
- 40-60sec @ 90%
- R4-5M, then
1 min AD max cal
Tuesday 1/27/15
3 sets increase pace per set 80%, 90%, 100%
– 500m row
– 20 wallballs (20/14)
– 10 CTB pull-ups
– 15 burpees
– 60 DU
– 400 m run
rest 5-6 min
Wednesday 1/28/15
A) Quickly build to a heavy 3 FS – 8 min
B) Clean pull cluster – 1.1.1 x 2 R10S/2-3M @ 110%+
C) Build to a heavy squat clean in 10 min
– go for it if feeling good
D) 2K row tester – aerobic build ups before
*strategy is to get faster each 500m with the average pace being your ideal 2K row
Thursday 1/29/15
A) EMOM x 8 min
– 5 TnG power snatches (moderate to tough, perfect)
B) EMOM x 12 min
E: Deadlift x4-5 reps TnG @ 65% 1RM
O: HSPU x5-8 reps
C) 3-4 banded sprints w/partner; Rest as needed
Friday 1/30/15
A) Build to a 1RM bench press in 10 min
+
20 min AMRAP:
– 20/16 cal row
– 10 burpees
– 5 heavy thrusters (185/115, 155/105, 135/95, 115/75, 95/55)
Nutrition Seminar Outline
Here is the outline for the Nutrition Seminar. Please go to the link and follow along!
January 19-23 Programming Overview
Saturday, Jan. 24 – Nutrition seminar @ 10am
Sign up to attend the nutrition seminar here: https://
Monday, Jan. 26 – Body composition testing @ 4-7pm
Sign up for your preferred testing time here: https://www.eventbrite.com/e/
*Use the code “RETEST” if you’ve tested with them before to receive a discount!