I often refer to having tight ankles as having a bad foundation under your house. It doesn’t matter how nice your house is,  if you’ve got foundation issues then you have major problems from the ground up. Similarly, if your ankles are tight your hips won’t sit right and your torso/shoulders won’t be in a position to support a barbell correctly in an overhead squat. Basically if your ankles are tight, your knees won’t sit far enough over your toes and you will have to overcompensate either by collapsing inward at the knee or putting your shoulders in an unstable/weak position. This video explains a few ways in which to target the muscle and connective tissue associated with ankle. These stretches can be done before or after class and should be done on a regular basis if you are tighter than normal.

Welcome Back! Fall off the wagon a little these past few weeks? That’s okay and we don’t blame you. However, we will blame you if you don’t make the effort to fix it! Make coming to classes part of your daily routine again starting today. See you at the gym.

——————–

Monday 1/4

A) Warm up to 80% back squat in 8 min

B) Every 3 min x 9 min (3 sets)

– 5 back squats @ 80-80+%

C) 2 sets:

With a 5 minute running clock, complete:

– 500/400 Meter Row or 400m run

– 40 Kettlebell Swings (70/53,53/35)

– AMRAP wallballs in remaining time

R5M between sets.

D) Mobility: barbell quad mash x 1-2 min per side

 

Tuesday 1/5

A) Barbell cycling

4 sets:

– 8 UB TnG power cleans, R2M between each set

*Start at 50% or 1RM PC and build if able. Keep each set UB and work on efficiency.

B) EMOM x 15-18 min

1: 2-3 DB no-squat man makers (35-55/15-35)

2: 5-8 box jump overs 24/20”

3: 10, 20 or 40 DUs depending on ability

C) 3 rounds not for time:

– 12 supine medball hamstring curls

– L-sit x 30-40 sec accumulated

 

Wednesday 1/6

A) 3 rounds not for time:

– 6 banded YTWLs

– 10m handstand walk (use partner assist if needed)

– 3 broad jumps for distance

B) Every 6 min x 24-30 min (4-5 sets)

– Row 500/400m

– 10 thrusters 95/65

– 10 pull-ups

*More advanced athletes should perform CTB pull-ups.

*If you can’t keep up with every 6 min, scale down meters/reps.

 

Thursday 1/7

A) Banded Deadlift

– 10 banded singles at 65%; R30S between each

*use green band, 5% heavier than 12/16

B) Deadlift

set 1 – 5 reps @ 65%

set 2 – 5 reps @ 75%

set 3 – 3-5 reps @ 90% (up 2% from 12/16)

Rest 2-3 minutes between sets

B) EMOM x 15 min

1: 12 alternating DB snatches (50-75/20-45)

2: 5-15 ring dips

3: 220/180m row (scale down to 200/150m if needed)

 

Friday 1/8

A) EMOM x 8 min (4 sets)

– Snatch 3 position work at 65-75%

B) EMOM x 10 min (5 sets)

– 2 snatch lift offs (pause 1 sec at knee) + 1 snatch @ 75-85%

C) 3 sets not for time:

– 4, 8, 12 or 16 UB T2B (work on connecting reps)

– Lateral sled drag down and back

– AMRAP UB strict then kipping HSPU

D) 500 m row for time

 

Saturday 1/9

8am Masters

9am CrossFit

10am Level 2/Barbell

No video post this week.

Make sure you are aware of the changes to this week’s schedule due to the New Year’s holiday…

Thursday 12/31 – Last class is 5:30pm (no 6:30 or 7:30pm)

Friday 1/1 – 10am class only

Saturday 1/2 – Regular schedule

——————–

Monday 12/28

A) Front squat build up

EMOM x 5 min

1: 2 @ 60%

2: 2 @ 65%

3: 2 @ 70%

4: 1 @ 75%

5: 1 @ 80%

R60S

E2MOM x 10 min

6: 1 @ 85%

7: 1 @ 87.5%

8: 1 @ 90%

9: 1 @ 90+%

10: 1 @ 90+%

 

B) EMOM x 15-18 min (5-6 sets)

min 1: 6 front squats from ground @ 60% of A

min 2: 12 KB swings (70/53, 53/35)

min 3: 5 burpees + 25 double unders (sub 25 power singles)

 

Tuesday 12/29

A) EMOM x 15 min (5 sets)

1: 5-10 HSPU (stay strict ALAP)

2: 6-8 BB bent over row @ 20X1

3: 3 seated box jumps (30/24”, 24/20”)

 

B) 3 rounds for time:

– 10 shoulder to overhead (135/95)

– 400 m run

 

Wednesday 12/30

A) Every 6 minutes, for 24-30 minutes (4-5 sets):

– Row 500/400m

– 6 Power cleans @ 70%

– 10 pull-ups

 

*Advanced athletes perform CTB pull-ups

 

B) 3 sets not for time:

– 30-60 sec L-sit (accumulated)

– rest as needed

– 8-10 BB good mornings @ 30X1

– rest as needed

 

*Use partner to hold bottom of feet on L-sit if necessary. Can scale with boxes.

 

Thursday 12/31 (New Year’s Eve – No 6:30 or 7:30pm)

A) E2MOM x 12 min (6 sets)

Hang squat snatch + Squat snatch from below knee

 

B) EMOM x 15 min (5 sets)

Minute 1 – 5-7 TnG Deadlifts at (225/155, 185/125, 155/105, 135/85)

Minute 2 – 10-15 Ring dips

Minute 3 – 5-10 T2B

 

C) 3 sets not for time:

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

– R60S

– TBA

– R60S

 

Friday 1/1 (New Year’s Day – 10am only)

TBA

 

Saturday 1/2

8am Masters

9am CrossFit

10am Level 2/Barbell

11am Free Intro to CrossFit

Holiday Schedule:

• Thursday 12/24 – 9am Masters, 10am CrossFit
• Friday 12/25 – Gym closed
• Saturday 12/26 – Regular schedule
• Thursday 12/31 – No 6:30 or 7:30pm classes
• Friday 1/1 – 10am only
• Saturday 1/2 – Regular schedule

——————–

Monday 12/21

A) Spend 10-15 min building to a max push press

B) Power clean/ shoulder to overhead movement prep

C) For time:

– 400 Meter Run

– 5 Shoulder to Overhead (185/125 lbs)

– 10 Power Cleans (185/125 lbs)

– 15 Burpees Over the Barbell

– 400 Meter Run

– 15 Burpees Over the Barbell

– 10 Power Cleans

– 5 Shoulder to Overhead

– 400 Meter Run

 

Tuesday 12/22

A) Front squat build up to 70%

B) E2MOM x 16 min

Front squat

– set 1: 3@70%

– set 2: 2@75%

– set 3: 2@80%

– set 4: 1@85%

– set 5: 1@90%

– set 6: 1@95%

– set 7: 1@95+%

– set 8: 1@95+%

C) 4 min AMRAP

– 25 Deadlifts (185/125, 155/105, 135/95, 95/65)

– 25 wallballs (20/14)

R1M

4 min AMRAP

– 25 cal row

– 25 wallballs

R1M

4 min AMRAP

– 25 box jump overs (24/20”)

– 25 wallballs

 

Wednesday 12/23

A) EMOM x 16-20 min

Even: Bench press x 3 reps @ 75%

Odd: 220/180m row (scale down to 200/150m if needed)

B) 3 rounds for time:

– 400m run

– 15 pull-ups

– 20/15 perfect push-ups

C) Mobility – 3 rounds not for time:

– 10 dislocates

– door frame stretch x 30 sec

– lat foam roll x 30 sec/side

 

Thursday 12/24 – 9AM Masters, 10AM CrossFit

Special Christmas themed WOD.

 

Friday 12/25 – Gym Closed

–

Saturday 12/26

8am Masters

9am CrossFit

10am Level 2/Barbell

With the holidays a few days away, some of you will be traveling and looking for a CrossFit gym to “drop in” to. Those of you who are staying here will probably see some new faces of out-of-towner drop ins at EDCF. Dropping into a gym while you are visiting from out of town is a fun way to see how another gym works, experience new coaches, and keep up your fitness! There are some unwritten rules about dropping in that you should know about before you do it…

1. Let the gym know ahead of time. Go on the gym’s website to see what their drop in policy is. Email the gym at least a day in advance telling them that you are coming. Include that you have CrossFit experience and what class(es) you would like to drop into. Don’t try calling them as many CrossFit gyms don’t have receptionist and aren’t the best at calling people back. Don’t just show up unannounced and expect a spot in class. This is my biggest pet peeve!

2. Arrive early. Get to the gym at least 5-10 minutes before your scheduled class. You will probably have to fill out a waiver. It is also good to meet the coach and tell them about any restrictions you might have. Ask if they will run the warm-up or if you are expected to warm-up on your own. This is also a good time to familiarize yourself with the workout beforehand.

3. Expect to pay. A lot of gyms have a drop in rate especially if they are in a touristy area. Ask how much it will cost per class/week. If there is no rate then it is customary to buy a shirt and/or leave a Facebook/Google review.

4. Do not ask to do your own programming. Take this opportunity to experience another gym’s programming and coaching style. Enjoy the fact that you are on vacation and have the chance to get a workout in and meet new people!

 

No video this week :(.

Weekly Schedule

• Thursday 12/17 – Mobility with RJ @ 6:00pm
• Saturday 12/18 – Level 2/Barbell @ 10:00am. Need extra help on the olympic lifts? Come in this (and every) Saturday at 10am.

——————–

Monday 12/14

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

– 1 power clean + 1 push press + 1 split jerk @ 60-80%

*pause 2-3 sec in split jerk receiving position before recovering

 

B) EMOM x 5 min

– 5 push jerks (fluid and efficient)

*Heavier overall than last week

 

C) 12-9-6 reps for time:

– heavy power cleans (185/125, 135/95, 95/65)

– 400 m run

*Use no more than

 

Tuesday 12/15

A) EMOM x 15 min

1 front squat @ 83-88%

 

B) Gymnastics Cycle (week 3)

EMOM x 15 min

1: Handstand walk development (choose best option based on skill level)

1. a) 40 ft handstand walk
2. b) 3-4 handstand walk into wall
3. c) 15-20 shoulder touches (facing away or towards the wall)
4. d) 2-3 wall walks

2: 4-8 strict chest to ring pull-ups

3: 10-30 Double unders

 

C) 3 sets not for time:

– 15 reverse snow angels (0-5lb/band)

– BB hip thrusts @ 20X1 AMRAP in 60 sec (135/95)

*Upper back on ground for these hip thrusts.

 

Wednesday 12/16

A) Banded Deadlift

– 10 banded singles at 60%; R30S between each

*use green band, 5% heavier than last week

 

B) Deadlift

set 1 – 5 reps @ 65%

set 2 – 5 reps @ 75%

set 3 – 3-5 reps @ 88% (up 2% from 12/9)

Rest 2-3 minutes between sets

 

C) Every 6 min x 3-4 sets @ 80-90%

– 500/400m row

– 12 T2B

– 10 alternating DB snatches (50-70/20-45)

– 8 burpee over the box jumps (24/20”)

 

Thursday 12/17

A) E2MOM x 16 min

– Bench Press

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 80%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 90%+

*Set 8 – 1 rep @ 90%+

 

B) 15 min AMRAP:

– 5 strict pull-ups

– 10 perfect push-ups

– 15 Russian KB swings (heavy)

 

Friday 12/18

A) E2MOM x 6 min (3 sets)

– hang squat clean + squat clean @ 60, 65, and 70%

+

E2MOM x 12 min (6 sets)

– squat clean

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 90+%

1 @ 90+% (build up to today’s heavy)

 

B) For time:

– 400 m run

– 40 wallballs

– 80 double unders

– 400 m run

– 30 wallballs

– 60 double unders

– 400 m run

– 20 wallballs

– 40 double unders

 

Saturday 12/19

8am – Masters

9am – CrossFit

10am – Level 2/Barbell

11am – Free Intro to CrossFit

Check out the December Newsletter if you didn’t see it in your email >HERE<. Lot’s of important info!

Weekly Schedule

– Thursday 12/10: Mobility with RJ moving to an all new time at 6:00pm!

– Saturday 12/12: EDCF Christmas Party at Goodfriend!

———————

Monday 12/7

A) E2MOM x 12 min (6 sets)

– 1 power clean + 2 split jerk @ 65-85%

*Pause 2-3 sec in receiving position of split jerk

 

B) EMOM x 5 min

– 5 push jerks (fluid and efficient)

 

C) For time (compare to 9/23):

– 30 cal row

– 30 burpee over the bar

– 30 hang power cleans (135/95)

 

Tuesday 12/8

A) E2MOM x 12 min (6 sets)

– 3 Back squat @ 80-85%

 

B) Gymnastics Cycle (week 2)

EMOM x 15 min

1: Handstand walk development (choose best option based on skill level)

1. a) 40 ft handstand walk
2. b) 3-4 handstand walk into wall
3. c) 15-20 shoulder touches (facing away or towards the wall

2: 5-10 supinated pull-ups (doesn’t have to be UB)

3: 10-30 Double unders

 

C) 3 sets not for time:

– 15 reverse snow angels (0-5lb/band)

– 20 DB hip thrusts @ 20X1

 

Wednesday 12/9

A) Banded Deadlift

– 10 banded singles at 55%; R30S between each

*use green band

 

B) Deadlift

set 1 – 5 reps @ 65%

set 2 – 5 reps @ 75%

set 3 – 5 reps @ 86% (up 2% from 11/17)

Rest 2-3 minutes between sets

 

C) For time:

– 400 m run

– 40 RKB swings (heavy)

– 40 sit-ups

– 400 m run

– 30 RKB swings

– 30 sit-ups

– 400 m run

– 20 RKB swings

– 20 sit-ups

 

Thursday 12/10

A) EMOM x 15

1: Bench press x 2-3 @ 82-87% (2% more than last week)

2: 6-8 bent over BB row @ 20X0

3: rest

 

B) 10 min AMRAP

– Row 1,000/800m:

With remaining time, AMRAP:

– 40 Double-Unders

– 30 Wall Ball Shots (20/14 lbs)

– 20/15 HR push-ups

 

C) 3 rounds not for time:

– 6-8 DB/KB Bulgarian split squats @30X1 (heavier than last week)

– 10 dual DB bicep curls

 

Friday 12/11

A) E2MOM x 6 min (3 sets)

– (1 snatch grip push press + 1 overhead squat with pause at the bottom) x 2-3 reps

 

B) E2MOM x 12 min (6 sets)

– 1 snatch 2” below knee + 1 snatch

 

C) 7 min AMRAP:

– 7 overhead squats 95/65

– 7 box jumps – SD (24/20”)

– 7 T2B

 

Saturday 12/12

– 8am Masters CF

– 9am CrossFit

– 10am Barbell/Level 2

Our job as coaches is to relay helpful information to you as an athlete in a way that you can understand and apply to yourself to make you better than when you walked in the door that day. While this is certainly the goal, sometimes certain things like class time constraints, larger class sizes, and other movement priorities can get in the way. So how can you as an athlete make sure that you are doing everything possible to make your experience better for when we do get around to showing you some 1-on-1 love?

 

1. Get To The Gym Early – Try and get to the gym 10 minutes before class. This will help with a number of things. It will give you time to go over the workout, ask a coach for certain progressions to movements you might not remember or are having trouble with, see how others did so you can get a feel for pace and timing, and give you time to mentally prepare before class starts. This is when you should let your coach know if you have limitations due to injury or if you are unsure of something so that they can watch you more carefully during class and give you more personalized coaching cues.

 

2. Listen During Class – Before starting a segment in that day’s programming, whether it is strength work, metabolic conditioning, or the accessory work, the coach will always go over how the movements should look and feel as well as any personal tips that they feel are beneficial. Make sure to put effort into listening to these tips even if you’ve heard them a few times over. You might just catch something new! Try and take away 2-3 cues for each movement and or WOD to store in your head before starting in. As you are warming into your starting weight, slow things down in your head and concentrate on what was said.

 

3. Ask Us To Watch – Get a set of eyes on you. You should know how a good rep or movement pattern feels before moving onto the next part of class. This will also give you undivided attention and confidence to perform in front of another’s set of eyes. You should walk away from every session with at least one cue or at least know what doing something right or better feels like.

 

4. Stay After And Ask Questions – If a coach is not engaged with another class, pull them aside and go over anything that might have not been clear during the class. This is when you can find out the “why” or the big picture behind certain cues or progressions. Ask about ways to improve movements or skills outside of class. If you have a question about something outside the gym like nutrition, sleep, or mobility then ask away! Questions are never annoying, rather they tell the coach that you are engaged and care about what they have to offer.

 

5. Share Your Goals – Have a goal in mind that you would love to reach? Share them with a coach! We can help you decide how to go about reaching your goal, if your goal needs to be broken down into smaller sequential goals, and what a good timeframe would look like for your goal. We will be putting up a goal board for the new year and providing some extra help outside of class to help you too so stay posted!