Don’t forget to log in those scores for workout 16.2!!! #DefendEastDallas

Great showing on Friday night. Having a hyped group makes these workouts so much better. Let’s keep it rolling into this Friday night.

If for some reason you can’t perform the workout on Friday nights then please come Saturday at 10am! If you can’t make either then please email us at [email protected] so that we can figure something out. No excuses!

If you complete all 5 Open workouts and log them in each and every week you will be entered into our random drawing to win a $50 Lululemon gift card! Keep entering those scores before Mondays at 7pm!

This Week’s Schedule:

• Wednesday 7:30pm: Mobility with RJ
• Thursday 7:00pm: Open WOD 16.3 announced
• Friday 6:30pm: Friday Night Lights – Round 3
• Saturday 10am: 16.3 make-up

——————–

Monday 3/7

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 @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 85% (compare to 2/29)

you can take 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 is over)

B) Every 4 minutes, for 16 minutes (4 sets) for times:

– Row 300/250 Meters

– 20-30 UB wallballs (20/14)

 

Tuesday 3/8

A) 5 minutes of jerk footwork and jerk technique drills

B) Every 90 seconds x 15 minutes (10 sets) of:

– 2 power clean + 1 split jerk

*rest 10 seconds between PC singles

*start at 60% and build so something heavy

C) Every 4 minutes x 16-20 minutes (4-5 sets)

– Run 400m (tough pace)

– 8 UB shoulder to overhead

*start moderate and build to something heavy but UB and work on cycling.

 

Wednesday 3/9

A) E3MOM x 18 min (6 sets)

Deadlift

*Set 1 – 7 reps

*Set 2 – 7 reps

*Set 3 – 5 reps

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 3 reps

Build load every set. Heavier than 2/23 if able.

B) 12 min AMRAP

– 5 strict pull-ups

– 10 push-ups

– 15 KB swings (53/35)

 

*RX+ go heavier on swings.

 

Thursday 3/10

A) 6 sets:

– 25/20 calorie row tough

– 50 double unders or 120 singles

R2M

B) 3 sets:

– Bent over BB rows x 6-8 reps @ 21X0

Rest as needed

– Reverse Snow Angels x 15-20 reps

Rest as needed

– Face-Up Chinese Planks x 60 seconds

Rest as needed

 

Friday 3/11

A) Open workout 16.3 Prep

B) Open workout 16.3

 

**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**

 

Saturday 3/12

8am Masters

9am CrossFit

10am 16.3 Make-Up

Incredible weekend all around! First we had our biggest showing ever of athletes complete 16.1 on Friday night. Let’s continue that energy into next this week’s Friday Night Lights for workout 16.2! Saturday was a whirlwind of emotions but I think it went the best it could. I wasn’t expecting such a turnout of Pablo’s family but I am glad they all got to see his happy place and see just how many lives he touched at EDCF. We had kids and grandmas doing some version of the workout and that’s really what CrossFit is all about. Thank you for coming out and giving your time and money. I know they are so appreciative and that right there should put a smile on your face.

This week’s schedule:

Wednesday 7:30pm – Mobility with RJ (new time!)

Friday 6:30pm – Friday Night Lights 16.2

——————–

Monday 2/29

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 @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

– Back Squat x Max Unbroken Reps @ 83%

(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 is over)

 

B) Every 3 minutes x 15 minutes (5 sets) for times:

– Row 250/200 Meters

– 8 Front Squats (175/115, 155/105, 135/95, 115/75, 95/65))

– 12 Toes to Bar

 

Tuesday 3/1

A) E2MOM x 12 min (6 sets)

– 3 push press TnG

*Start at 55-60% and build to a heavy triple.

 

B) Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150m

Minute 2 – 8 box jumps-SD 24/40”

Minute 3 – 10 push press 115/75, 95/65, 75/45

Minute 4 – 4-6 strict pull-ups

(add weight if these are easy)

 

Wednesday 3/2

A) Every 90 seconds x 15 min (10 sets)

– 1 high hang squat clean + 1 squat clean

 

B) For time:

– 400m run

– 40 KB swings 70/53, 53/35

– 20 handstand push-ups

– 100 double unders

– 20 handstand push-ups

– 40 KB swings 70/53, 53/35

– 400m run

 

C) 3 rounds not for time:

– 6-8 BB good mornings @30X1 (moderate to heavy weight)

– 10-15 bent over DB row AHAP @ 20X0

 

Thursday 3/3

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

– Row 1000/800m

– Run 400m

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

– 20 sit-ups

 

*Use this as a “flush” to prime your body for tomorrow’s 16.2 workout.

 

Friday 3/4

A) Open workout 16.2 prep

 

B) Open workout 16.2

 

**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**

 

Saturday 3/5

8am Masters CrossFit

9am CrossFit

10am Barbell

11am Intro to CrossFit

We’ve got a ton of stuff coming at you this week. The first workout of the 2016 CrossFit Open comes out this Thursday evening. That means Friday Night Lights is back for all those who have officially signed up for the Open under EDCF. FNL is a competitive atmosphere where all EDCF Open athletes can come in every Friday night at 6:30pm to officially complete that week’s workout with a judge. Not officially taking part in the Open this year? No worries. We still want you to come out, hang out, and cheer on your friends. All FNLs will be BYOBeverages and we are getting a keg for the first one. Still need to sign up for the Open? CLICK HERE

On Saturday morning we will be holding the “Pablo” Hero WOD. There will be 3-4 heats with the first one starting at 9:15 and running every 30 minutes. We are opening this up to people outside of the gym with CrossFit experience. The purpose of this is to raise donations to Pablo’s Memorial GoFundMe page to help his family through this tough time with medical and funeral expenses. Some of his family will most likely be at the gym at some point so let’s show them how much Pablo meant to the gym and have a great showing! Scroll down to see the WOD.

CLICK HERE to sign up for The “Pablo” Hero WOD.

CLICK HERE to donate to Pablo’s Memorial Fund via GoFundME.

——————–

Monday 2/22

A) EMOM x 16 min (8 sets)

– 1 hang power clean + 1 front squat + 1 split jerk

*Start at 60-65% and build to a technically sound heavy rep.

 

B) For time:

– 50 burpees over the bar

– 40 pull-ups

– 30 thrusters (95/65)

 

*burpee – hips must be extended while performing a double footed jump over the barbell

 

Tuesday 2/23

A) E3MOM x 18 min (6 sets)

Deadlift

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

Build load every set.

 

B) 3 rounds for time:

– 400m run

– 15 toes to bar

– 10 burpee box jump overs (24/20”)

 

Wednesday 2/24

A) EMOM x 15 min (5 sets)

1: 5 hang power snatches (tough but sustainable and sharp for 5 sets)

2: Kipping HSPU x 5-15 reps

3: 20-40 DUs or 40 sec DU practice

 

B) 30, 20, 10 reps for time:

– Calorie row

– KB swing (70/53, 50/35)

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

 

*If partnered on rowers, partner B starts after 2 minute delay.

 

Thursday 2/25

A) Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:

Set 1 –

– Row 500/400m

– Run 400m

– 30 perfect push-ups

Set 2 –

– Row 500/400m

– Run 400m

– 30 box jumps-SD (24/20”)

Set 3 –

– Row 500/400m

– Run 400m

– 30 wallballs (20/14)

Set 4 –

– Row 500/400m

– Run 400m

– 90 double unders (270 singles)

 

B) 3 sets not for time:

– 10-12 bent over rows @ 2110

– 8 muscle up turnovers on low rings (minimal leg assistance)

– 45 sec hollow rocks (don’t let heels touch the ground)

 

Friday 2/26

A) Open WOD 16.1 prep

 

B) Open WOD 16.1

*Workout will contain scaling options!

 

**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**

 

Saturday 2/27

“Pablo”

For time (RX):

– 1 mile run

– 10 deadlifts (135/95)

– 20 hang power cleans

– 30 shoulder to overhead

– 40 pull-ups

– 30 deadlifts

– 20 hang power cleans

– 10 shoulder to overhead

– 1 mile run

 

For time (Scaled):

– 800m run

– 10 deadlifts (95/65)

– 20 hang power cleans

– 30 shoulder to overhead

– 40 pull-ups (scaled with bands or ring rows)

– 30 deadlifts

– 20 hang power cleans

– 10 shoulder to overhead

– 800m run

 

For time (Masters):

– 400m run or 500/400m row

– 10 DB deadlifts (95/65)

– 15 DB hang power cleans

– 20 DB push press

– 25 pull-ups (scaled with bands or ring rows)

– 20 DB deadlifts

– 15 DB hang power cleans

– 10 DB shoulder to overhead

– 400m run 500/400m row

It is with a heavy heart and teary eyes that I must announce the passing of our dear friend Pablo Pedraza. Pablo has been a member here at EDCF for over two and a half years. During his time here he has touched the lives of many with his infectious smile and positive attitude. Always incredibly happy, Pablo lit up the room every time he stepped foot into the gym. He had a handshake second to none and if you were lucky enough to be in his class then you were surely getting one. Simply put, he was a central part of the lifeblood that our community is built on. Pablo loved the gym and we love him back.

Pablo is survived by his wife and two boys. To help out with funeral expenses and to benefit his family in this time of need I have set up a GoFundMe account. Please donate if you are able via this link:

Pablo Pedraza’s GoFundMe Account

Pablo’s viewing and funeral will be held tomorrow (Wednesday, 2/17) at Ben F. Brown’s Memorial Funeral Home located at 707 N, MacArthur Blvd. Irving, TX 75061. The viewing will will be held from 1-2pm with the service starting immediately after. 

Rather than dwell on the harshness of death, I believe that Pablo would want us to celebrate what a rich and full life he lived. He would want us to love one another and, smile a little bit more, and sweat a little too. Next Saturday (2/27) at 9am we will be hosting a memorial WOD for Pablo to honor him as an athlete, husband and father. Please join us at 9am and get ready to run because that is what he enjoyed most here at the gym. Anyone is welcome to attend, member or nonmember alike. More details about the WOD will be released soon.

Pablo – You are gone but you will never be forgotten. Your memory will hold strong in our community forever. I can promise you that. Rest in peace.

To everyone else – Hug your loved ones a little closer today. We take life for granted and it is only when someone close to us passes that we can truly appreciate gift of health, family and friendship.

See you all next Saturday morning for the “Pablo” WOD.

 

We are kicking off the 2016 CrossFit Open at EDCF next Friday evening and calling it Friday Night Lights. If you are planning on competing with the EDCF team then please sign up >HERE<. Expect a fun atmosphere and plenty of beer. It is also BYOBooze if you aren’t a beer person.

Also, we are moving Mobility to 7:30pm on Wednesdays! We think this will work better for you all in the 6:30 class who need some extra mobilizing while cooling down after the 6:30pm class. You can also just show up if you’ve already come to an earlier class or if you’re taking a rest day. Check out more details by clicking >HERE<.

——————–

Monday 2/15

A) EMOM x 5 min:

Front Squat

– Set 1: 2 reps @ 65%

– Set 2: 2 reps @ 70%

– Set 3: 2 reps @ 75%

– Set 4: 1 rep @ 80%

– Set 5: 1 rep @ 85%

R60S, and then…

E2MOM x 10 min (5 sets):

– Set 6: 1 rep @ 85-90%

– Set 7: 1 rep @ 90%

– Set 8-10: 1 rep @ 90+%

 

B) For time

– 40 wallballs (20/14)

– 20 pull-ups

– 30 wallballs

– 15 pull-ups

– 20 wallballs

– 10 pull-ups

– 10 wallballs

– 5 pull-ups

 

*rx+ perform CTB pull-ups or substitute 5, 4, 3, 2 muscle ups for pull-ups.

 

Tuesday 2/16

A) E2MOM x 16 min (8 sets)

– Hang Power Clean + Power Clean + Split jerk

*Start at 65% and build

 

B) Open Workout 11.2

Complete as many rounds and reps as possible in 15 minutes of:

– 9 Deadlifts (155/105)

– 12 Push-ups

– 15 Box jumps (24″)

 

Wednesday 2/17

A) 5 min AMRAP:

– Row 1000/800 Meters

– Power Snatch x Max Reps (135/95, 115/75, 95/65, 75/45)

Rest 5 minutes

5 min AMRAP:

– Row 1000/800 Meters

– Toes to Bar x Max Reps

Rest 5 minutes

5 min AMRAP

– Row 1000 Meters

– Burpees over the barbell

 

B) 3 rounds not for time:

– 15 banded hamstring curls

– 6-8 candlestick slow lowers (3-5 sec descent)

 

Thursday 2/18

A) EMOM x 15 min

1: 3-4 Close grip bench press @ 2111 (heavier than 1/27)

2: 10-12 Bent over DB rear delt flys @ 20X0

3: 6-8 Tough Romanian deadlifts @2111

 

B) Every 5 min x 20 minute (4 sets)…

3 min AMRAP:

– 400 m run

– Max KB snatch in UB sets of 5/ hand (53/35#)

R2M

 

Friday 2/19

A) Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

followed by…

Every two minutes, for 10 minutes (5 sets):

Back Squat x 1 rep @ 95%

 

B) Three sets, for max reps/calories of:

– 3 Minutes of rowing for max calories

– 2 Minutes of strict HSPUs

– 1 Minute of strict pull-ups

Rest 3 minutes

 

Saturday 2/20

8am Masters

9am CrossFit

10am Level 2/Barbell

We are in full swing for the CrossFit Open. Our programming is shifting to get everyone ready for those 5 weeks of workouts starting on Feb. 25th! Haven’t signed up yet? Do so below. Not really sure? Well there’s a scaled division so now there is no excuse!

Also, check out who made Athlete Of The Month for February by clicking >HERE<.

——————–

Monday 2/8

A) E2MOM x 16 min (8 sets)

– 1 push jerk + 2 split jerk

*Build per set. Pause 1 sec in the catch of each jerk. Heavier than 2/4.

 

B) 10 min AMRAP @ open pace

– 12 KB swings (heavy)

– 9 push press (95/65)

– 6 tall box jumps – SD (30/24, 24/20”)

 

C) 3 rounds not for time:

– 10 supine hamstring medball curls @ 20X1

– 15-20 reverse snow angels

 

Tuesday 2/9

A) EMOM x 5 min:

Front Squat

– Set 1: 2 reps @ 65%

– Set 2: 2 reps @ 70%

– Set 3: 2 reps @ 75%

– Set 4: 1 rep @ 80%

– Set 5: 1 rep @ 85%

R60S, and then…

E2MOM x 10 min (5 sets):

– Front Squat x 1 rep @ 90%

 

B) For time:

– 15 hang squat cleans (155/105, 135/95, 115/75, 95/65, 75/45)

– 100 double unders (sub 3x singles)

– 12 hang squat cleans

– 75 double unders

– 9 hang squat cleans

– 50 double unders

– 6 hang squat cleans

– 25 double unders

 

Wednesday 2/10

A) For times (against a running clock):

– Row 500/400 Meters

– 10 Power snatches (135/95, 115/75, 95/65, 75/45)

– 20 Toes to bar

When the clock reaches 8:00, complete the following…

– Row 500/400 Meters

– 15 CTB pull-ups

– 20 Shoulder to overhead (135/95, 115/75, 95/65, 75/45)

When the clock reaches 16:00, complete the following…

– Row 500/400 Meters

– 20 Box jump overs (24/20”)

– 20 Ring dips

When the clock reaches 24:00, complete the following…

– Row 500/400 Meters

– 25 Deadlifts (135/95, 115/75, 95/65, 75/45)

– 20 Burpees over the barbell

 

B) 3 rounds not for time:

– 1 lap single arm “bottoms up” KB waiter’s walk (down R/back L)

– 6-8 candlestick slow lowers (3-5 sec descent)

 

Thursday 2/11

A) Back Squat

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 1-3 minutes between sets. Be smart about the last set and use a spot. If it gets starts to get ugly or if you are unsure that you can complete another rep then cut the set. Have a coach spot you if you are unsure about your ability to bail if needed.

 

B) Every 5 min x 20-25 min (4-5 sets)

3 min AMRAP:

– 400 m run quickly

– Max reps of No Squat Man Makers in remaining time (35-55/15-30)

R2M

 

No Squat Man maker = row R + push-up + row L + power clean + push press

 

Friday 2/12

A) EMOM x 15min

1: power clean + push jerk cluster 1.1.1.1

2: weighted or banded supinated weighted pull

3: 20-40 DUs or 45 se

 

B) 3 rounds not for time:

– Zercher carry down and back AHAP

– AMRAP perfect push-ups @ 1111

– Earthquake bar hold x 30-60 sec

 

Saturday 2/13

Special V-day partners WOD