Note: There is only a 9am class on Friday, July 3rd. Also, the gym will be closed Saturday and Sunday in observance of the July 4th holiday.

——————–

Monday 6/29

A) Every 2 min for 10 min (5 sets)

– 4 back squats @ same load used last Monday (75-80% + 3-5%)

B) Every 90 sec for 15 min

– high hang squat clean + squat clean (start @ 60% and build)

*Not TnG, reset after HHSC

+

6 min AMRAP @ 90%:

– 10 reverse walking lunges

– 8 DB snatch alternating (50-70/25-45)

– 6 burpee over the box jump (24/20”)

 

Tuesday 6/30

A) Strict Overhead Press

– 5 reps @ 50%

– 5 reps @ 60%

– 5 reps @ 70%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 10 reps @ 75%

Rest 2 minutes between sets.

*Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B) EMOM x 15 min

Minute 1 – Strict Toes to Bar x 4-8 reps @ 2110 (slow and controlled) OR

Hanging high knee hold 15-30 sec OR

Hollow body hold 20-30 sec

Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and

toes to wall, or off box)

Minute 3 – Unbroken Double-Unders x 40 reps OR

60 power singles

 

Wednesday 7/1

Every 8 minutes, for 40 minutes (5 sets) OR

Every 10 minutes, for 40 minutes (4 sets) OR

Every 12 minutes for 36 minutes (3 sets):

– Run 800 Meters

– 20 Kettlebell Swings (53/35)

– 10 Pull-Ups

 

Thursday 7/2

A) Power clean 1.1 x 5; R15S/3m

(compare to 6/16 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R90S x 4 sets

*Keep same pace as last week

+

Extra Credit

Three sets of:

– Deficit Romanian Deadlifts x 6-8 reps @ 2011 (feet on 45# plate)

– Rest 30 seconds

– Grounded hip bridges w/DB x 20-25 reps @ 2011

– Rest as needed

 

Friday 7/3 – 9 am class only

1 min at each station x 3 sets

– Row for cal

– Wall balls (20/14)

– Box jumps – step down (24/20”)

– Straight legged medball sit-ups (20/14)

– Ring rows

Rest 1 min

 

*Score is total reps per 5 min

*Don’t drop DBs!

 

Saturday 7/4 – July 4th Holiday

– Gym closed

 

Level 2 Extra Work:

Strength

A) 5 sets:

– 1 halting snatch deadlift + 1 snatch pull + 1 snatch (@ 75-90%)

B) Every 3 min for 9 min:

– 20 Walking Lunges with Kettlebells (53/35 KBs in each hand)

– 10 Bent Over Double Arm Kettlebell Rows

 

Skill

A) Muscle up training (from advanced MU work at seminar)

3 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

 

Conditioning

Airdyne x 8 min

– 30 sec 90% pace

– 30 sec easy spin

R2M x 2 full sets (16 working minutes total)

 

Please consult either coaches Ryan, Drew, or Jon for help with the MU work.

Sign up for this Saturday’s gymnastics seminar HERE. This is part II of our Summer Seminar Series.

——————–

Monday 6/19

A) Every 90 seconds, for 9 minutes (6 sets):

– Back Squat x 3 reps @ 3-5% more than you used last Monday (75-85%)

+

For time:

21-15-9 reps of

– Front squat (135/95, 95/65, 75/45)

– T2B

+

Mobility work

– work on what you need (hips, ankles, shoulders, t-spine)

 

Tuesday 6/20

A) Strict Overhead Press

5 reps @ 50%

5 reps @ 60%

5 reps @ 70%

3 reps @ 85-90%

3 reps @ 85-90%

3 reps @ 85-90%

AMRepsAP @ 70%

– Rest 2 minutes between sets.

– Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B) EMOM x 15 min

Minute 1 – Strict Handstand Push-Ups x 6-12 reps

(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 2-3 reps of negatives – a 4-6 second eccentric on each rep)

Minute 2 – Hollow position hold 20-30 seconds

Minute 3 – 30 UB Double-Unders (60 power singles)

 

Wednesday 6/21

Every 6 minutes, for 30 minutes (5 sets):

– Run 400 Meters

– 10 Overhead Squats (135/95, 115/75, 95/55, 75/35 lbs)

– 10 Chest-to-Bar Pull-Ups

– 10 Box Jump-Overs (24″/20″)

*If you can’t keep on pace, go every 8 min for 3-4 sets or 10 minutes for 2-3 sets

+

3 sets not for time:

– Supine Ring Rows x 10-12 reps @ 2111

– Face up Chinese planks 45-60sec accumulation

Rest as needed between each

 

Thursday 6/22

A) Power clean 1.1.1 x4; R15S/3m

(compare to 6/16 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R2M x 4 sets

Keep same pace as last week with less rest

+

Extra Credit

Three sets of:

– BB good mornings x 6-8 reps @ 2011 (heavier than last week)

– Rest 30 seconds

– Supine hamstring curls x 12-15 reps @ 2011

Rest as needed

 

Friday 6/23

A) Bench Press 1RM test

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

– Rest 2-3 minutes between sets

B) Build to a 1RM weighted pull-up in 5 sets (10 min)

OR (for those who don’t have pull-ups yet

3-4 sets not for time:

– 10-15 bent over DB rows

R30S

– Accumulate 30 sec hanging with chin above bar (active scapulas)

R60S

+

Every 5 minutes, for 15 minutes (3 sets):

– 15 Pull-Ups

– 30 Push-Ups

– 45 Air Squats

 

Extra Credit

A) Muscle up skill work:

You have a MU:

EMOM x 6-10

– 1-3 MUs

You can pop out one MU every now and then or you don’t have it yet:

EMOM x 12 min

min 1: 10 ring kips – work on making body horizontal and bringing hips to rings with good lat activation

min 2: 8 feet elevated hip pulls (use box to make body horizontal)

min 3: 6 low ring sit-up + turn overs (should be at a height where your butt is off the ground at the bottom of the ring dip position)

B) Every two minutes, for 16 minutes (8 sets):

High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

– Work on perfect mechanics at all phases in the lift.

C) Four sets of:

– Jumping Lunges with Barbell x 20 reps

(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set – be careful)

– Rest 45 seconds

– Strict Weighted Pull-Ups x 6-8 reps

– Rest 45 seconds

With yesterday being the official start of summer we are officially into vacation season. Whether you have a trip planned to the mountains, the beach, or just out of the city limits to spend a few days in a cabin, you’re going to disrupt your gym schedule in some way. After recently getting back from a week long honeymoon myself, I thought it important to talk about what you can do to not sabotage those gains that you have worked so hard for!

First off let me say that if you have been consistently working hard in the gym, a down week or “deload week” might be just what you need. A planned rest week can have several benefits. For one, testosterone will peak as it will lower during times of intense training. Your central nervous system will also have a chance to recover. A break can actually let your system get back to 100% and have you feeling better than before.

So what can you be doing on vacation to help keep your body in check? Well I’ve got a few tips:

1. Stay hydrated. Try to stay on the whole 6 glasses of water a day rule. If you are out in the sun or consuming more than your regular share of alcohol, increase your water intake and have some way of replenishing electrolytes such as coconut water or pedialyte. Also, if you are on a longer flight, make sure to try and consume water the whole time. It will lessen the degree of jet lag you might normally experience.
2. Sleep. Even if you’re staying out later than normal, take advantage of not having to go into work the next day and sleep in. You should try and get between 8-10 hours a night. Naps are perfect for vacations, too!
3. Stay active. If you venture to a place like Colorado, it’s not too hard to find a great hiking trail but that might not be so easy on the beaches of Mexico. Take advantage of your hotel gym or go for a short jog and explore the town. Try to at least sweat a little everyday. Some resorts have classes you can join into like yoga, pilates, or spin. It only takes about 30 minutes in the morning. Need a hotel gym workout? Just ask one of the coaches for assistance.
4. Stay limber. Many vacations involve a long flight and/or drive to get to your destination. Sitting for prolonged periods of time can tighten up those hips and shoulders. Make sure you do your best to reverse any damage by mobilizing or going through the warm-up routines and complexes that we normally do in class. If you can’t make it to the gym one day try and at least stretch and move around.
5. Check out the local box. There are CrossFit gyms everywhere now. Google the one closest to where you’re staying and shoot them an email stating the day and class that you would like to attend. Just make sure to let them know before you come! Some might charge a small drop-in fee or make you buy a shirt. It is always fun to see how other gyms operate. It’s helpful to keep in mind that you are off your regular diet and sleep schedule though and going 100% might not be the best idea.

Now I’m not saying you should be a saint on your vacation. By all means, have fun and don’t worry about your missed gym time. Eat good food and drink good drank. Enjoy yourself.

 

Ryan Savard – MS, CF-L1

 

Monday 6/15

A) Every 90 seconds, for 9 minutes (6 sets):

Back Squat x 3 reps @ 75-85% of 1-RM

B) EMOM x 10 min

E: 5 heavy thrusters (135/95, 115/75, 95/55)

O: 4-8 CTB pull-ups

+

6 min AMRAP:

– 5 burpees

– 30 DUs (60 singles)

 

Tuesday 6/16

A) Power clean 1.1.1.1 x4; R15S/3m

(compare to 6/10 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R3M x 4 sets

+

Extra Credit

Three sets of:

– BB good mornings x 6-8 reps @ 2011

– Rest 30 seconds

– Seated Leg Curls with Band x 12-15 reps @ 2011

Rest as needed

 

Wednesday 6/17

A) Every 90 seconds, for 15 minutes (10 sets):

– 2 x split jerk

(Pause for 2 full seconds in the receiving position before recovering)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

+

Every 5 minutes, for 20 minutes (4 sets) of:

– Run 400 Meters

– 10 Alternating DB snatch (50-70/25-45)

– 10 Ring dips

– 10 Box jump – SD 24/20”

 

*If you can’t keep up with the time limit perform as AMRAP.

 

Thursday 6/18

A) 6 sets:

1 front squat @ 24X1 + 2 front squats; R2M

*Try and keep the same weight or go heavier than last week.

B) EMOM x 6 min

– 5 TnG power snatches (moderately heavy)

+

8 min AMRAP @ 80-90%:

– 12 Russian Kettlebell Swings 70/53

– 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/53

 

Friday 6/19

A1) Bench press 5@ 65%, 5 @ 75%, 3 @ 85%, 1+ @ 95%; R20S

A2) Weighted/negative pull-up x 2-3 reps; R2M x 4 sets total

B) EMOM x 10 min

E: 4-8 T2B

O: Row 12/9 cal

C) 3 rounds not for time:

– 16 alternating BB front rack reverse lunges (heavy – build per set if able)

– 1 lap waiter walk; R60-90S

 

Extra Credit

Strength

A) Overhead Squat

– 5 sets of 3 reps @ 20X1; R2-3M – build as heavy as possible

B) Every two minutes, for 16 minutes (8 sets):

– High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

*For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

 

Conditioning

Four sets of:

– run 800 Meters @ 90% effort

– walk/rest 3 min (same pace each set)

 

Skill

– Work on double unders. If you have them, spend 5 minutes trying to get to your next milestone (ex 50 UB or 100 UB).

Mark your calendars! We have a lot of stuff coming your way.

Saturday 6/13 – Rowing Seminar w/ Daniel Tesfay from 10-11am
– Daniel was a collegiate rower at the University of Texas – Austin.

Saturday 6/27 – Gymnastics Seminar w/ Chris Lofland
– Chris is a CrossFit Gymnastics certification staff member.

• Beginner 9-10am
• Advanced 10-11am

Saturday 7/11 – Mobility Seminar w/ Airrosti from 10-11am
– Airrosti is the official rehab center of The CrossFit Games.

Thursday 7/23 – No Shower Happy Hour @ On Rotation

Saturday 7/25 – Olympic Weightlifting w/ Jason Riggins from 9-11am
– Jason has qualified for the American Open as an 85kg lifter.

Saturday 8/8 – No Ordinary Race II: A CrossFit Infused Fun-Run

Saturday 8/29 – 300 Challenge/EDCF 4th Anniversary Party

(click the links to register in Front Desk)

 

 

This month’s athlete was a unanimous decision by our coaching staff. Reed came in day 1 with a smile on his face and a willingness to learn and face adversity. He is consistent, coachable, and never complains… Everything a coach can ask for. Keep up the great work Reed! We appreciate you, man.

1. When did you join EDCF?  How did you find the gym?  What was your first impression or how did that first workout go?

My fiancé Caitlin and I joined in early February. We had never tried or even thought about doing crossfit, but because the gym is so close to where we live we decided to drink the crossfit kool aide and give it a shot. We landed at EDCF because of the reviews online and all the positive things people had to say. The awesome website was an added bonus.

2. What class time do you attend the most, are there any regular members you work out with at that time?

Well, it depends if the fiancé is in town. She likes to go a 5:30 AM so I usually get up and go with her, but sometimes if she is out of town I go to the 6:30 PM class. As of late she has been out of town but I have still found myself attending the 5:30 AM class. I will chalk my internal alarm problems up to her. I usually work out with Jim, Jordan and Ben.

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 from Abilene, a small west Texas town. If you have ever worked out with me you probably know Caitlin and I both attended Texas Tech and are big Red Raider fans. We are both from small towns, so Dallas life has been an adjustment for us; but a good one nonetheless. I work at K.E. Andrews & Co. where I do tax consulting and preparation for several large oil and gas companies across the U.S, Our busiest area is Texas, obviously. Caitlin and I are getting married October 24th so we (Caitlin) is planning most of that. My opinions are included as well, but only the good ones, which are few and far between. Caitlin and I really enjoy hanging out with our friends and just exploring Dallas together.

4. What do you like about CrossFit or EDCF that keeps you coming back?

What keeps me coming back to EDCF is the people. Ryan, Ben, Drew, Trevor and Jon are so  inviting and helpful as coaches. They and the gym members are all so encouraging and have even waited on me to complete my workout just to tell me good job when I finished. I really do feel like everyone leaves their ego elsewhere when they show up at EDCF, and that’s awesome; there aren’t many places like that anymore. I’m a outgoing guy, and when I was new to the gym and people came up and introduced themselves to me after a long workout I was really impressed. So to put it simple, the people, coaches and community keep me coming back. I love it.

5. What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?

Ryan, you should know that my favorite type of workout is one with running involved – not. I would say that squats and deadlifts are my favorite workout. I think that’s because I’m pretty good at and don’t mind doing them. My short and long term goal is the same: to get back in shape after taking a hiatus during college. I would like to be healthy and physically fit for my age. If that includes weight loss that’s great, but just generally being healthy for the present and the future is my priority.

——————–

Monday 6/8

A) Back squat

Set 1 – 4 reps @ 65%

Set 2 – 3 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Set 7 if possible  – 1 rep @ 100+%

R2M between sets

+

12 min AMRAP @ 80-90%:

– 8 T2B

– 10 wallballs

– 12 Russian KB swings 70/53

– 200 m run

 

Tuesday 6/9

4 rounds at 85%:

– Row 500/400m

– 10 shoulder to overhead (115/75, 95/55, 75/35)

– 10 box jump – SD

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

– 40 DUs

R4-6M; keep all same pace

 

Wednesday 6/10

A) Power clean TnG 2.2.2 x4; R15S/3m

(compare to 5/26 – go heavier)

+

EMOM x 15-18 minutes:

Minute 1 – 12/9 cal row

Minute 2 – 4-6 L-pull-ups/strict pull-ups/banded pull-ups

Minute 3 – 2-3 wall walks

 

Thursday 6/11

A) 6 sets:

1 front squat @ 24X1 + 1 front squat; R2M

+

21-15-9 reps for time:

– thruster 95/65

– row for cal

+

20 tough TGUPs, solid pace, switch hands each rep

 

Friday 6/12

A1) Bench press 3 @ 70%, 3 @ 80%, 3+ @ 90%; R20S

A2) Pendlay row 8-10 reps (moderate) @ 2111; R2M

B) EMOM x 14 min

E: Romanian Deadlifts @30X1 x 5 reps (tough – heavier than last week)

O: Weighted pull-up 2-3 reps

C) 3 rounds:

– 6-8 BB hip thrusts @20X1; R30S

– 1 lap waiter walk; R60-90S

 

Extra Credit

Strength (should be completed before class):

1. A) Snatch 1st pull to knee with 2 sec hold

5 sets of 3 reps at 110%; R2M

1. B) Every 90 seconds, for 12 minutes (8 sets):

High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

1. C) 4 sets:

– 45 sec max double KB front rack reverse lunges (53/35)

– 45 sec rest

– 45 sec max supinated strict pull-up (can use small band if necessary)

– 45 sec rest

 

Conditioning (to be completed after class or 3-4 hours before class):

Three sets of:

– Row 1500 Meters @ 80% of your 500m pace (something sustainable)

Rest 4-6 minutes

 

*Should be completed on 2 separate days

Four Seminars Designed To Help You Up Your Game

Starting this Saturday, June 13th, and continuing every other Saturday through June and July, we are hosting a variety of seminars that are free to all members! We are bringing in experts from the disciplines of rowing, gymnastics, mobility, and Olympic weightlifting to help you up your game in each.

Make sure to mark your calendars and reserve your spot via Front Desk for those of you who are interested in attending. We are capping each (except mobility) at 20 people.

Here is what we’ve got planned for you:

Saturday 6/13 – Rowing Seminar w/ Daniel Tesfay from 10-11am
– Daniel was a collegiate rower at the University of Texas – Austin.

Saturday 6/27 – Gymnastics Seminar w/ Chris Lofland
– Chris is a CrossFit Gymnastics certification staff member.

• Beginner 9-10am
• Advanced 10-11am

Saturday 7/11 – Mobility Seminar w/ Airrosti from 10-11am
– Airrosti is the official rehab center of The CrossFit Games.

Saturday 7/25 *9/12 – Olympic Weightlifting w/ Jason Riggins from 9-11am
– Jason has qualified for the American Open as an 85kg lifter.

*The Olympic Weightlifting has been rescheduled!

(click the links to register in Front Desk)