*If you received an email from Front Desk saying that your payment failed then PLEASE IGNORE IT! We are now exclusively using Zen Planner and this was the first month that your payments were processed on ZP. Now if you received an email from ZP saying that your payment failed then please update your information! We had a handful of people who’s payment information didn’t transfer properly from FD to ZP. Please let me know if you have any questions!

——————–

Monday 5/2

A) E2MOM x 18 min – Back Squat

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

 

B) EMOM x 15 min:

1: 12 KB swings + 6 goblet squats (AHAP)

2: 12/9 cal row

3: 4-8 strict pull-ups

 

*Row 15/12 cal if able.

 

Tuesday 5/3

A) E2MOM x 12 min (6 sets)

– power clean + jerk cluster 1.1

*Rest 10 seconds max between reps

*Build from 65% to a heavy set

*Can use push jerk or split jerk

 

B) Five rounds for time of:

– 5 shoulder to overhead (155/105 lbs)

– 10 burpees over the barbell

 

Masters

A) EMOM x 15 min

1: Deadlift 10-10-8-8-6 (build in weight/set)

2: 8-10 DB tricep extensions

3: rest and load heavier for next DL set

 

B) 3 rounds not for time:

– 20 DB weighted box step ups (alternating)

– Sled drag down and back (heavy and fast)

– Plank 45-90 seconds

– Bent over rows (use KBs) x 8-10/ side

 

*move steadily from movement to movement

 

Wednesday 5/4

A) Every 8 or 10 min x 32-40 min (4 sets)

– Row 500/400m

– 10 front squats @ 55% (from ground)

– 20 pull-ups

– 30 wallballs (20/14)

 

*RX+ complete with CTB pull-ups

*Record times on each set and record when finished.

 

B) 3 sets not for time (mobility):

– Foam roll lats x 60 sec/side

– Couch stretch x 60 sec/side

– Leg up on bench at 90 degrees stretch x 60 sec/side

 

Thursday 5/5

A) E3MOM x 15 min (5 sets) – Deadlift

Set 1 – 10 @ 50%

Set 2 – 10 @ 60%

Set 3 – 8 @ 70-75%

Set 4 – 6 @ 80-85%

Set 5 – 4 @ 85-90%

*If you have been keeping up with the cycle and have been completing all sets leading up today, then try for the heavier percentage. Compare to 4/28.

 

B) 3 rounds not for time:

– 6 DB/KB bulgarian split squats each leg @ 30X1 (heavier than 4/28)

– R60S

– bent over BB row x 6-8 # 20X1

– R60S

– 30-45 sec nose and toes handstand hold (accumulated)

– R60S

– 15-20 bent over flys with 5#+/hand @ 2111

– R60S

 

Masters

A) EMOM x 15 min (5 sets)

1: 5 bench press (building – heavier than last week)

2: 12 goblet squats

3: 10 Weighted sit-ups (end with plate fully extended overhead)

 

B) Every 6 minutes x 18 min (3 sets)

– Run 400m or Row 500/400

– 20 DB snatches (alternating)

– 20 walking lunges

– 10 NPU burpee box step ups (knee height)

 

*Turns into AMRAP if you can’t keep up with interval timing.

 

Friday 5/6

A) E2MOM x 14 min – Strict Overhead Press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Sets 4-7 – 3 reps @ 85-90%

R2-3M

Set 8 – 10 reps @ 70-75% (heavier than 4/29)

 

B) For time:

– Run 600m

– 20 hang power cleans (135/95)

– 60 double unders (180 singles)

– Run 400m

– 15 hang power cleans

–  40 double unders (120 singles)

– Run 200m

– 10 hang power cleans

– 20 double unders (60 singles)

 

*The 600m run will include running to the 400m turnaround, then to the 200m turnaround, then BACK to the 400m turnaround, then back to the gym.

 

Saturday 5/7

8am Masters CF

9am CrossFit

10am Barbell

 

Sunday 5/8

8am CF Endurance

You’ll see that we’ve got a pretty sick new computer set-up at the gym. This is the first step in an attempt to phase out the whiteboard. Once you check into class via the iPad kiosk, you will then see your name listed under the class on the TV. You can click on your icon and log in your your workout result as well as see others times and weights from earlier classes. There is also a calculator to calculate correct weight percentages! Everyone is free and encouraged to use the computer to log in their scores/weights!

Remember 3 things as you attend class this week:

1. Sign up for the class you wish to attend with your ZP phone app.
2. Sign in once you get to the gym on the iPad kiosk.
3. Log in your results after the workout with your ZP phone app OR on the gym computer.

Sign Up –> Sign In –> Log In

——————–

Monday 4/25

A) E2MOM x 16 min (8 sets)

– 2 power cleans + 1 jerk

*Build from 65-85% of max C&J

 

B) 4 rounds for time:

– 400 m run

– 10/7 strict HSPUs or 10 L-seated DB press

– 10 CTB pull-ups or strict pull-ups or 5/3 muscle ups

 

Tuesday 4/26

A) E2MOM x 16 min – Back Squat

Set 1 – 5 reps @ 60-65%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 reps @ 90-93%

Set 7 – 5 reps @ 80%

Set 8 – 5 reps @ 80%

*If you completed every set on 4/15, try for the heavier percentage.

 

B) E4MOM x 16-20 min (4-5 sets)

– 20 walking lunges (53ish/35ish/hand)

– 15/12 cal row

– 20-50 double unders

*Use KBs or DBs for lunges in a farmer’s carry hold

 

Wednesday 4/27

A) Every 2 min x 12 min (6 sets):

– 3 position snatch

(high hang, mid thigh, 2” below the knee – pause at each position for 1 sec)

*work from 60-80%

 

B)  For time:

– 10 power snatch (135/95, 115/75, 95/55)

– 20 shoulder to overhead

– 30 box jumps-SD (24/20”)

– 400 m run

– 30 box jumps-SD

– 20 shoulder to overhead

– 10 power snatch

 

Thursday 4/28

A) E3MOM Deadlift

*Set 1 – 10 reps @ 50%

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 70%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Compare to 4/21

 

B) 3 rounds not for time:

– 6 DB/KB bulgarian split squats each leg @ 30X1

– R60S

– 45 sec handstand hold (freestanding or with wall assist trying to find balance points)

– R45S

– 10 DB/KB chinese rows @ 2111

– Rest as needed

 

C) Row 1000m for time

 

Friday 4/29

A) Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

R2-3M and then…

* Set 7 – 10 reps @ 70-75% (heavier than 4/25)

 

B) 21-15-9 reps for time:

– thrusters (95/65)

– toes to bar

 

C) 3 rounds not for time:

– 15-20 sec of flutter kicks in L-sit position (accumulated)

Rest as needed

 

Saturday 4/30

8am Masters CrossFit

9am CrossFit

10am Barbell

11am Free Intro to CrossFit

 

Sunday 5/1

8am CrossFit Endurance

If you are still having issues with Zen Planner please let me know! This might include not getting emails, not being able to sign into your account, and not being able to access the app. Let’s get it figured out and get you rolling.

If you have successfully accessed your profile and downloaded the app on your phone then please start doing 2 things:

1. Sign UP for classes via the app. Then sign IN when you get here on the iPad.
2. Log your workouts via the app.

Mobility with RJ is back on this week on Wednesday at 7:30pm! 

——————–

Monday 4/18

A) EMOM x 3 min

– 3 power cleans @ 70-75%

R60S after 3rd set

+

EMOM x 4 min

– 2 power cleans @ 80-85%

R60S after 3rd set

+

EMOM x 5 min

– 1 power clean @ 90-95%

 

B) 2 rounds for max reps

6 min AMRAP:

– 10 power cleans (185/125, 155/105, 135/95)

– 15 burpees over the barbell

– 20 toes to bar

– 25 wall balls

– 30 double unders (60 singles)

Rest 4 minutes, then repeat.

 

Tuesday 4/19

A) E2MOM x 10 min – Front Squat

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

R2-3M then…

Set 6 – 10 reps @ 70-80%

 

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

 

Wednesday 4/20

A) Every 90 seconds x 12 min (8 sets)

– hang snatch + snatch

 

B) 10 min AMRAP:

– 10 power snatch (75/45)

– 10 box jump overs 24/20”

– 200 m run

 

C) 3 rounds not for time:

– 15 DB floor press @ 2111 (heavier than last week)

R30S

– 12 BB biceps curls x 12 reps @ 2021

R30S

– 30 banded pull-aparts (red band)

Rest as needed

 

Thursday 4/21

A) E3MOM x 15 min – Deadlift

*Set 1 – 10 reps @ 50%

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

 

B) EMOM x 14-20 min

E: 12/9 cal row

O: 2-3 man makers (55/35)

 

*Up cal row to 15/12 if able.

 

Man maker = row R + push up + row L + squat clean thruster

 

Friday 4/22

A) E2MOM x 10 min – Strict Overhead Press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

R2-3M then…

Set 7 – 10 reps @ 65-70%

 

B) 3 rounds not for time:

– 20 front rack reverse lunges (build to a heavy set)

– 30 second nose & toes hold (accumulated)

– Farmers carry AHAP down and back

– L-hold on rings x 30 seconds (accumulated)

 

Saturday 4/23

8am Masters CrossFit

9am CrossFit

10am Barbell

 

Sunday 4/24

8am Endurance

 

Zen Planner is up and running. We introduced the app over email earlier this morning. Please go ahead and download it, sign up for classes, and start to track your workouts!

For those who have questions about logging into Zen Planner, you will have to search your inbox for an email, titled “Your website login information”, that we sent out regarding how to log into Zen Planner. A temporary username and password (you can change these) was in this email.

Once you find it go here and log in:https://EastDallasCrossFit.zenplanner.com/

Once you log into the “Member Connect” site, you can then sign the waiver and terms & conditions documents. THEN you can start using the app as normal and sign into class this week and also start recording your workouts!

SCHEDULE UPDATE: There will be no mobility this week. We will pick back up next Wednesday evening!

——————–

Monday 4/11

A) Every 90 seconds x 12 min (8 sets)

– Power clean x 1 @ 80-95%

(rest exactly 10 sec between each rep)

*Heavier than 4/4

 

B) EMOM x 15-21 min

Min 1: 10-15 KB swings (70/53, 53/35)

Min 2: 4-6 burpee box jump overs (24/20”)

Min 3: 6-10 T2B

 

*Pick a number in the range for each movement and try and stay on target for at least 15 minutes.

 

Tuesday 4/12

A) E2MOM x 10 min – Front squat

Set 1: 5 @ 70%

Set 2: 4 @ 75%

Set 3: 3 @ 80%

Set 4: 2 @ 85%

Set 5: 1 @ 90-90+%

Set 6: 3 reps @ 85%

R2-3M then…

Set 7: 5 reps @ as heavy as possible

 

B) For time:

– Run 800m

– 20 pull-ups

– 30 front squats (155/105, 135/95, 115/75, 95/65)

– 20 pull-ups

– Run 800m

 

Wednesday 4/13

A) E3MOM x 15 min Deadlift

Set 1 – 10 reps @ 50%

Set 2 – 10 reps @ 60%

Set 3 – 10 reps @ 65%

Set 4 – 8 reps @ 70%

Set 5 – 6 reps @ 80%

 

B) EMOM x 12-14 min

E: 12/9 cal row

O: 6 NPU burpee bag to shoulder 60/30

 

*Want a challenge? Up your calorie count to 15/12

 

Thursday 4/14

A) Every 4 min x 24 min (6 sets)

– Row 250/200 m

– 10 shoulder to overhead (135/95)

– 20-40 double unders

 

*work on efficiency of S2O reps

 

B) 3 rounds not for time:

– 15 DB floor press @ 2111

R30S

– 12 ring Biceps Curls x 12 reps @ 2021

R30S

– 30 banded pull-aparts (red band)

Rest as needed

 

Friday 4/15

A) E2MOM x 16 min – Back Squat

Set 1 – 5 reps @ 60%

Set 2 – 3 reps @ 75%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 3 reps @ 85%

Set 6 – 2 reps @ 90%

Set 7 – 7 reps @ 75%

Set 8 – 7 reps @ 75%

 

B) 3 rounds not for time:

– 20 double KB weighted lunges (AHAP)

– Sled drag down and back (AHAP)

– 10-15 bent over DB rows/side

– 15-30 seconds L-sit accumulation

 

Saturday 4/16

8am Masters CrossFit

9am CrossFit

10am Barbell

11am Free Intro to CrossFit

 

Sunday 4/17

8am Endurance

The Saturday morning Barbell class (formally Level 2) is back on at 10am now that we are finished with the CF Open. This is open to anyone, experienced or not, to work on the Olympic lifts (snatch, clean, jerk). We are looking to expand the Barbell class in the near future to 1-2 evenings per week too!

Reminder: Wednesday Mobility class @ 7:30pm!

——————–

Monday 4/4

A) E2MOM x 12 min (6 sets)

– Power clean cluster 1.1 @ 80-90%

(rest exactly 10 sec between each rep)

*Heavier than 3/28

 

B) 3 rounds for time:

– 400m run

– 12 Deadlifts (225/155, 185/115, 135/95)

– 15 Box jumps – SD (24/20”)

 

Tuesday 4/5

A) EMOM x 12 min

– 1 push press + 1 push jerk + 2 split jerk

 

B) EMOM x 15-21 min

1: 12 KB swings (70/53, 53/35)

2: 10 Push press (115/75, 95/65, 75/45)

3: 40 Double unders

 

Wednesday 4/6

A) “Last Man Standing”

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval). Pick a level:

 

Level 1

A) EMOM – 1 Muscle up

B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)

C) EMOM – 20 Wallballs (20/14)

D) EMOM – 10/8 Handstand push-ups

 

Level 2

A) EMOM – 12/9 Pull-ups

B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)

C) EMOM – 15 Wallballs (20/14)

D) EMOM – 6/4 Handstand push-ups

 

Level 3

A) EMOM – 8/6 Pull-ups

B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)

C) EMOM – 10 Wallballs (20/14)

D) EMOM – 12/9 perfect push-ups

 

B) 3 sets:

500m row for time; R3M

 

Thursday 4/7

A) EMOM x 15 min (5 sets)

1: 5 bench press @ 20X1

2: 8-10 supine medball hamstring curls

3: 5-10 strict supinated chest to bar pull-ups

*Increase weight on bench press and end on a heavy 5.

 

B) For time:

– 1000/800 meter row

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

– 100 double unders (300 single unders)

 

C) 3 rounds not for time:

– 10-15 bent over DB row/arm

Rest as needed

 

Friday 4/8

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

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 walk out at 102-105%

*Set 7 – Max Unbroken Reps @ 90%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top the set should end)

 

B) 3 rounds not for time:

– hand over hand sled pull x 1 length of gym (heavy but fast)

– suitcase farmers carry x 1 length of gym/arm (heavy but fast)

– hanging straight leg raises x 4-8

– 10-20 alternating pistols or pistol progressions

 

Saturday 4/9

8am Masters CF

9am CrossFit

10am Barbell

 

Sunday 4/10

8am CrossFit Endurance

Check out our newest EDCF coaches! Congrats to Sean and RJ for completing their CF-L1 as well as our Coaches Prep Course. They officially start in this week!

The Open is over! We are so proud of all those who competed. We had a record year this year as far as EDCF athletes so let’s continue with this momentum into next year!

Make sure you are a member of the EDCF members only Facebook group click >HERE< and ask to join if you haven’t already!

——————–

Monday 3/28

A) E2MOM x 16 min

Power clean cluster 1.1.1 @ 80-85%

(rest exactly 10 sec between each rep)

 

B) 4 rounds for time:

– 8 Burpee box jump overs (24″/20″)

– 12 Toes to bar

– 16 Kettlebell swings (70/53, 53/35)

– 50 Double unders (120 singles)

Rest exactly 2 minutes between rounds.

 

*Subtract 6 minutes for rest.

 

Tuesday 3/29

A) E2MOM x 12 min (6 sets)

Front Squat

– Set 1 – 4 reps @ 75-80%

– Set 2 – 3 reps @ 80-85%

– Set 3 – 2 reps @ 85-90%

– Set 4 – 4 reps @ 80-85%

– Set 5 – 3 reps @ 85-90%

– Set 6 – 2 reps @ 90-95%

 

B) AMRAP in 12 min:

– 200 m run

– 10 Shoulder to overhead (115/75, 95/65, 75/45)

– 8 Front rack reverse lunges

 

Wednesday 3/30

A) EMOM x 15 min (5 sets)

1: 5-15 supinated pull-ups

2: 6-8 good mornings @ 20X1

3: 5-15 perfect push-ups

*If you are good at push-ups, wrap a band around your back for more resistance

 

B) EMOM x 16 min (8 sets)

E: 12/9 cal row

O: 2-3 NPU man makers 35-55/15-30

 

NPU man maker = row, push-up, row, power clean, push press

 

Thursday 3/31

A) E2MOM x 16 min

– Power snatch cluster 1.1.1

(Rest 10 sec between reps)

 

B) 3 rounds for times:

– 400 m run

– 20 wallballs

– 20 alternating DB snatch (50-75/20-45)

R3-4M

 

C) 3 rounds not for time:

– 6-8 DB rear foot elevated split squats @ 30X1 ®

– R60S

– 6-8 DB rear foot elevated split squats @ 30X1 (L)

– R60S

– 10-20 straight body crunches

 

Friday 4/1

A) E2MOM x 10 min (5 sets)

– 5 TnG push press

*Building to a heavy 5

 

B) EMOM x 12-15 min

– 3 power clean + push press (135/95, 115/75, 95/65)

– 5 burpees over the barbell

 

C) 3 rounds not for time:

– 10 DB tricep rollback extensions

– 40 sec BB behind the back wrist curls (55/35)

 

Saturday 4/2

8am Masters CF

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Over the last few months these two have undertaken our Coaches Prep Program in order to become official EDCF coaches after both completing their CrossFit L-1 certs. As with the rest of our coaching staff, these two represent an extension of myself. I am fully confident in their ability to learn, lead, and inspire at every class they are coaching and I am so excited for their coaching journey to begin. Starting this week, you will see them in the regular line up with Sean coaching Tuesday evenings and Thursday mornings and RJ coaching Friday evenings.

---

 

Sean Vaughn

Growing up in the Dallas area with a general sports background I transitioned later in life to endurance sports, primarily long distance running, both road and trail. I’ve completed several marathons and a couple of Ultra-marathons over the years but always found it difficult to balance weight training and endurance sports.

I discovered Crossfit outside the box with a few friends before joining East Dallas Crossfit as a way to begin balancing my body after several years of over training in running. I came to EDCF primarily with a desire to add Olympic Lifting to my routine.  The program due to the undeniable results and the support and friendship within the community, immediately hooked me.

I’m currently a Crossfit Level 1 Trainer and working to complete my USAW Sports Performance Coaching Course.

My goal as a coach is to inspire people to make long-term lifestyle changes through functional fitness and diet and align those goals with their phase of life. I definitely enjoy watching others be successful.

I’m married to my wife Kathleen and have two sons, Beckett and Scout. I graduated college with a Business Degree and I work full time in the Technology Industry. I also enjoy spending time outdoors and coaching kids sports.

---

 

Rachelyn “RJ” Teague

I’m an Okie born and raised but once my time at Oklahoma State University was up, I bolted for the city and I moved to NYC for a job.  Prior to college I participated in numerous high school sports,  I was always very competitive growing up but was never quite good enough at the sports I played to be an NCAA level athlete.  I found powerlifting in high school although we did not have a team, it was part of my strength and conditioning between seasons.  Toward the end of college I got back to powerlifting and started bodybuilding.  I ultimately injured myself bodybuilding and discovered I had become bored, burned out and fairly miserable obsessing over how I looked physically, instead of how my body performed.   During this hectic and rapidly changing time I had moved back to Oklahoma for 2 months and then to Dallas, where I have stayed.  In the interim I found CrossFit.

I loved powerlifting, desperately wanted to get into Olympic lifting and was ready to walk away from bodybuilding.  CrossFit gave me a community, a family, an environment of healthy competition and a way to work on my fitness and personal lifting goals while still making all the movements we practice scalable for all.

I’ve been on a long and convoluted journey to find a career in health and fitness.  I have always enjoyed teaching, coaching, helping others reach their goals or discover they are capable of doing something they never thought they would be able to achieve.  By day, I’m a Certified Recovery Specialist for Airrosti Rehab Centers in Uptown Dallas.  I love that I get to positively impact and change lives every day by helping our patients live pain free, better understand their body and how it moves and functions.  I am CrossFit Level 1 certified, FMT1 certified through RockTape and I’m looking to add to the list.

I have been in many gyms, CrossFit or otherwise, and I finally feel like I have a home at EDCF.  I’ve been a part of the CrossFit community since 2012 and I have never looked back.

Your body is an amazing machine.  Use it, challenge it and discover how awesome it is.