——————–

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

THIS SATURDAY! – We are bringing it back! No Ordinary Race II is a fun run with stations along the Santa Fe Trail where you will have to complete 4-6 CrossFit/Obstacle Course style events before continuing your run. Some examples include 100 yard med-ball toss, kettle bell swings, sandbag or heavy object carry, etc.

There will be a short (3ish miles) and a long course (6ish miles). The short course will involve 3 different small workouts along the way. If you can’t run, you can always bike the course but we suggest you do the long course.

More details about the workouts, heats, and course map will be released later this week.

If you are interested, please sign up >HERE<.

After race tacos and adult beverages will be provided. $10 to participate. First heat kicks off at 8 am!

*Disregard the dates in the video. Corrected dates are below.

No Ordinary Race is coming up on August 8th! Sign up >HERE<.

——————–

Monday 7/27

A) Back squat

5 reps @ 75%

4 reps @ 80%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

1 rep @ 97% (optional)

– R2-3M between sets

*Go for last set if feeling it. Not a max out session.

+

3 rounds for time:

– 20 Russian Kettlebell Swings (70/53)

– 10 Box Jumps – SD (24/20”)

Rest exactly 2 minutes, and then…

For time:

– Run 400m

– 50 Burpees to plate

Tuesday 7/28

Regular CF

A) Every 90 sec, for 12 minutes (8 sets):

– Split Jerk

*Build from 55-95+%

B) EMOM x 15 min

min 1: 8 T2B, 8 T2Rings, 8 V-ups

min 2: 20-30 ft. handstand walk, 2-3 handstand walk-ins, 30-45 second handstand hold

min 3: 12 wallballs (20/14)

*T2B can be broken up to accumulate 8.

Masters

A) Every 90 sec, for 12 minutes (8 sets):

– 5 push press (moderate)

– 8 Russian KB swings (heavy)

B) EMOM x 15 min

min 1: 5 bag over the shoulder (60/30)

min 2: 10 ring rows @ 30X1

min 3: 4-7 burpees

Wednesday 7/29

A) Clean pull clusters 1.1.1 R10S/2M x 3 sets

– at over 100% of 1RM power clean

B) Every 45 sec x 12 min (16 reps)

– Power clean x 1 @ 93-95% 1RM

*start @ 90% if you didn’t complete on 7/16

C) For time:

– Row 1,000/800m

– Run 800m w/ medball (20/14)

– Row 1,000/800m

Thursday 7/30

A1) Bench Press 3-5 @ 20X1; R30S

A2) AMRAP supinated strict pull-ups; R30S

A3) 8-12 Bent over DB rows/side; R2M x 4 sets

B1) 6-8 BB good mornings @ 30X1; R30S

B2) 10 alternating DB snatch (50-70/25-45); R30S

B3) 20 alternating reverse lunges w/ KB in goblet hold; R2M x 3 sets

Masters

A is the same. Banded pull-up or ring row substitutes. Use supinated grip.

B1) 10 DB deadlifts; R30S

B2) 1 min elbows and toes plank (accumulate); R30S

B3) 15-20 UB wallballs; R2M x 3 sets

Friday 7/31

A) 3 sets:

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

B) EMOM x 10 min

Slow pull snatch

+

2K row 3-5 sec slower than ideal speed on pace/500m reading

*This is not the tester. That will be next week. Practice maintaining pace.

Click >HERE< to go to the newsletter!

Things to note:

1. The weightlifting seminar that was scheduled for this Saturday, July 25th, will be moved to September 12th. There will be regular classes on Saturday instead.

2. There will be NO 4:30pm classes on Tuesday or Thursday (28th & 30th) of next week.

3. Check out the newest newsletter HERE.

——————–

Monday 7/20

A) Every 2 minutes, for 10 minutes (5 sets):

– Back Squat x 5 reps @ 3-5% more than you used last Monday

*Unless last Monday got a little ugly, then stay the same or go lighter

+

3-4 sets at 98%:

– 10 tough thrusters (build if able, but keep UB)

– 8 burpees AFAP

– 100 m sprint

Walk back and rest another 3 min at least

Tuesday 7/21

A) Every 90 sec, for 12 minutes (8 sets):

– Push Jerk + Split Jerk

(Pause for 2-3 seconds in the split jerk receiving position before recovering)

– Goal is to use heaviest 2-3 loads from last week for all 8 sets.

B) EMOM x 15 min

Minute 1 – 6-12 CTB pull-ups (may break up)

Minute 2 – 20-30 ft. handstand walk, 2-3 handstand walk-ins, 45 second handstand hold

Minute 3 – Unbroken Double-Unders x 60 reps OR

60 power singles

Wednesday 7/22

4-5 sets @ 90%:

– Run 400 Meters

– 5 Power clean @ 70%

– 10 burpee box jumps – SD 24/20”

Rest 3-4 minutes

Thursday 7/23

A) 3 sets:

– 3 overhead squats @ 20X1; R2M

B) EMOM x 10 min

Hang snatch + 2” off floor snatch (moderate weight, no misses)

+

1,500m row at 90% or goal 2K pace; R5M x 2

Friday 7/24

A) Deadlift (perfect!) 3RM build up, all @ 20X0 tempo

Set 1 – 50% of possible 3-RM x 5 reps

Set 2 – 75% of possible 3-RM x 3 reps

Set 3 – 85% of possible 3-RM x 2 reps

Set 4 – 90-95% of possible 3-RM x 1 rep

Set 5 – Test 3-RM

Set 6 (optional) – Exceed Set 5 weight for 3-RM

– R3M btwn all

+

3 rounds for time:

– 400 Meter Run

– 10 Dumbbell *no squat* Man-Makers (35-45/15-25)

(push-up, row left, row right, power clean, push press)

Extra Credit

Strength

A) E2MOM x 16 min (8 sets)

Squat clean + front squat + jerk

– build to a heavy set

Skill

A) EMOM x 10-12 min

E: 6-10 pistols alternating

O: 3-5 hip extended “tuck and rolls” to dip position (tight band on mid rings)

Conditioning

8 rounds:

Row 30 sec @ 90-95%

Rest 30 sec

R2M then do again (total of 16 rounds)

To set rower go to “Select Workout” → “Standard List” → “:30/:30r”

I like to think of the human body like a car. When is a car at it’s best? When it has good fuel, timely maintenance work, and is driven well regularly. Now think of the human body. Your body is at it’s best physically when you get proper nutrition, enough sleep, and perform maintenance work (mobility/accessory movements) to remove physical imbalances. Take away one of these things and you’re going to have a problem, maybe not at first but it is inevitable. The older the car or body is (age) or the more wear and tear that car or body has undergone (previous lifestyle/training age), the more important each and every one of these three components are. Now we aren’t all perfect. No one can live a stress free life, eat perfect and timely, sleep 8-10 hours a night and do an extra hour of mobility/accessory work each day. So something is going to give at some point. Which brings us to the injury.

Injuries are common. They come in all shapes and sizes. During your training you will probably sustain some sort of set back. It is just asinine to think otherwise. The human body is a machine and even under the best conditions, machines break or experience setbacks. It’s life. We do our best to run a program at EDCF so that you get proper warm-ups, progression and periodization from week to week, and much needed accessory work. But even having the best programming on the planet won’t keep you from meeting the injury bug at some point in time. It is inevitable. It really is. And this goes for doing anything active and not just CrossFit.

Say you are injured. What can you expect to feel (aside from pain of the injury)? Well you might feel a little isolated and disconnected. We do our best to make EDCF have a team-like atmosphere and an injury can make someone feel left out of group. You could also start feeling anxiety and a fear of reinjury. After all, we aren’t professional athletes. Most of us have regular 9-5s and families at home. Anything that could affect our personal lives outside of the gym is out of the question. And finally, lowered self-esteem. If you define yourself by your output (whether consciously or unconsciously) having an injury can be a blow to your ego. So as you can see it is hard to stay positive and maintain or progress a current level of fitness after experience an injury.

Now onto the important part. What you SHOULD do when you experience an injury.

1. LET YOUR COACH KNOW. Either in class or through email. We coaches meet once a week and talk about those with physical setbacks and how to scale or adjust workouts accordingly. It might just take a few alterations to our current programming or a more individualized approach. Either way, we don’t know unless you TELL US!
2. KEEP COMING TO THE GYM. I can’t express this enough. I’ll say it again. KEEP COMING TO THE GYM. You are not a burden on your coach. You are our number one priority and this is your gym. Don’t let your injury be an excuse to slack off. I promise you there are a thousand movements you can do that won’t affect your injured area. Get ready to be creative!
3. STAY POSITIVE. Yes it sucks, but guess what, everyone goes through it at some point. Your goal is either to maintain or progress your current level of fitness, but not let it drop. You are not the most well rounded athlete. There are always things for you to work on and add to your athletic toolbelt. This might be the perfect time to do so! So sack up, let us help you redefine your goals and help formulate a plan, and let’s get to work. Do not let this be an excuse to quit. Every day you sit at home feeling sorry for yourself is a day wasted and a step back in the wrong direction which brings me back to point #2: KEEP COMING TO THE GYM!

These three points will help combat those feelings of negativity, anxiety, fear, and isolation. You are still part of a community of fellow members and knowledgeable coaches. You are a part to a greater whole. Let us help you get through this time of suck!

Sometimes injuries can be a blessing in disguise. They happen for a reason and that reason is almost always an imbalance. Whether the imbalance is more musculoskeletal or in your past or present lifestyle. If you sustain one, you have the opportunity to take a step back and examine why it happened and what you can do differently in the future so that it wont happen again. We are always looking for progress. Most of the time that is in the form or gains from consistent training, but sometimes it comes from learning from our mistakes or setbacks and moving forward stronger than before. Either way, fitness is journey and not a destination. There are going to be potholes on that journey and how you react to those potholes is what defines you as an athlete and a human being.

Oh and one more time… KEEP COMING TO THE GYM!