It’s that time of year again! The 2015 CrossFit Open is right around the corner and we are looking to do it big this year!

What is the CrossFit Open you say? It is a series of workouts released once a week for five weeks. The workouts are dropped on Thursday evenings and athletes have until the following Monday to complete them.

Why should you take part in this? These are benchmark workouts that our programming has been leading up to for the past year. Participating in the Open is a way to measure yourself against thousands of people from across the world. The best part is that there is now both an “RX” and scaled division so it’s more inclusive this year.

Doing it big, huh? You bet. We are calling it Friday Night Lights. Every Friday evening, you can experience what a competitive CrossFit atmosphere feels like from the comfort of your own gym. As we did last year, we will be hitting the workouts on Friday nights at 6:30pm for those that register. Make sure to mark your calendars for 2/27, 3/6, 3/13, 3/20, and 3/27/15. We are looking to have a big group of spectators and really spice it up this year for the competitors!

Still on the fence about competing? Don’t be. If there is a movement that needs to be further scaled from the “scaled division then so be it. We just want YOU to come have fun and push yourself to be your very best!

Click HERE to join team East Dallas CrossFit for the 2015 CrossFit Open!

 

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Monday 2/2/15

A) Deadlift TnG

5 reps at 65%; R3M

5 reps at 75%: R3M

5+ reps at 85%; R3M

*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 5-7 reps.

+

15 min AMRAP:

– 15/12 cal row

– 10 box jump – SD (30/24”)

– 5 shoulder to overhead (155/105, 135/95, 95/65)

 

Tuesday 2/3/15

4min amrap all out

– 10 KBS 1.5pd

– 10 goblet squat 1.5pd

rest 8mins

4min amrap all out

– 7 OHS (95/65)

– 7 over the bar burpees (full extension up top)

rest 8mins

4mins amrap all out

– 5 T2B

– 7 wallballs

rest 8mins

4min amrap all out

– Row 800/700m

– remainder of time amrap DU

+

Coach’s choice finisher if time allows.

 

Wednesday 2/4/15

A) EMOM x 10 min

– 5 TnG power snatches (moderate to tough, perfect)

B) EMOM x 12 min

E: 12 heavy KB swings

O: 10 weighted sit-ups (25/15)

C) 4 banded sprints w/partner; Rest as needed

 

Thursday 2/5/15

A) Front squat – 3, 3, 3, 3; R3M

+

4-6 rounds:

– 8 pull-ups

– 8 NPUBBJ-SD 20/16”

– 200 m run

R1M, increasing in pace each set

 

Friday 2/6/15

A) Push press cluster TnG 3.3.3; R10S/3M

+

Open workout 14.4 (Advanced)

Complete as many rounds and repetitions as possible in 14 minutes of:

– 60 calorie row

– 50 toes-to-bars

– 40 wall-ball shots (20/14)

– 30 cleans (135/95)

– 20 muscle-ups

 

Open workout 14.4 (Intermediate)

Complete as many rounds and repetitions as possible in 14 minutes of:

– 60 calorie row

– 50 toes-to-bars/rings/V-ups

– 40 wall-ball shots (20/14)

– 30 cleans (135/95, 115/75, 95/65)

– 20 CTB pull-ups (or regular kipping PUs)

 

Open workout 14.4 (Beginner)

Complete as many rounds and repetitions as possible in 14 minutes of:

– 50 calorie row

– 40 V-ups

– 30 wall-ball shots (20/14)

– 20 cleans (95/65)

– 10 burpees

 

We still have spots available for Monday’s testing. Please sign up HERE. We also are doing free before and after photos for those interested. If you are please sign up HERE.

The outline for Saturday’s nutrition seminar is located HERE.

This week’s programming:

Monday 1/26/15

A) Press – build to a 1RM in 10 min off rack

B) T2B tester (retest)

Advanced T2B tester

– 50 T2B for time

Intermediate T2B tester

– 30 T2B for time (50 Toes to rings)

Beginner T2B tester

– 50 v-up

C) 1 min AD – warm up

• 0-20sec @ 60%
• 20-40sec @ 75%
• 40-60sec @ 90%
• R4-5M, then

1 min AD max cal

 

Tuesday 1/27/15

3 sets increase pace per set 80%, 90%, 100%

– 500m row

– 20 wallballs (20/14)

– 10 CTB pull-ups

– 15 burpees

– 60 DU

– 400 m run

rest 5-6 min

 

Wednesday 1/28/15

A) Quickly build to a heavy 3 FS – 8 min

B) Clean pull cluster – 1.1.1 x 2 R10S/2-3M @ 110%+

C) Build to a heavy squat clean in 10 min

– go for it if feeling good

D) 2K row tester – aerobic build ups before

*strategy is to get faster each 500m with the average pace being your ideal 2K row

 

Thursday 1/29/15

A) EMOM x 8 min

– 5 TnG power snatches (moderate to tough, perfect)

B) EMOM x 12 min

E: Deadlift x4-5 reps TnG @ 65% 1RM

O: HSPU x5-8 reps

C) 3-4 banded sprints w/partner; Rest as needed

 

Friday 1/30/15

A) Build to a 1RM bench press in 10 min

+

20 min AMRAP:

– 20/16 cal row

– 10 burpees

– 5 heavy thrusters (185/115, 155/105, 135/95, 115/75, 95/55)

 

Here is the outline for the Nutrition Seminar. Please go to the link and follow along!

LINK

Saturday, Jan. 24 – Nutrition seminar @ 10am

Sign up to attend the nutrition seminar here: https://eastdallascrossfit.frontdeskhq.com/events/443537 – FREE for everyone

Monday, Jan. 26 – Body composition testing @ 4-7pm

Sign up for your preferred testing time here: https://www.eventbrite.com/e/east-dallas-crossfit-body-composition-testing-tickets-15222962290 – members only

*Use the code “RETEST” if you’ve tested with them before to receive a discount!

In an effort to keep our members more in tune with our programming from week to week, Coach Ryan will be making short videos (like this one) showing and discussing the workouts for the upcoming week.

This is your chance to also get a glimpse at what the next 5 days of programming will look like.

The newest edition of the Outside The Box blog series highlights EDCF member Kristin Waller’s goal she set out to meet in January of 2014. Kristin made a commitment to herself after the turn of the New Year to run 39 different races in celebration of her 39th birthday! We take a deeper look into her incredible achievement.

When did you decide to start on this goal? I decided to start on this goal, December 2013.

What prompted you to start? We were about to embark on a new year (2014)and I thought instead of a resolution that I ultimately wouldn’t keep, I would come up with a challenge that would keep me moving in the right direction. I knew if I made my challenge public, I wouldn’t give up like I normally do with any resolution! I chose 39 races to celebrate my 39th birthday and to cap off my dirty thirties in a healthy way. I thought it was a good way to gracefully exit this decade of my life.

What was the hardest race? My hardest race was the Cowtown Half. I struggled through the whole race.  I couldn’t figure out why I felt so tired..by mile 6 I started to walk and really struggled to finish. Later that night, I was sick and at the doctors with strep throat….

What race was the most fun? This is a tough question, I have so many! I will give you my top two….

– Santa Fe 5k….This is always a favorite race because I get to run with my EDCF family. I love the race, the fellowship and the shenanigans afterwards. Plus there was free local beer 🙂

– Rise and Shine 5k…This race benefited the Dallas Rise School which specializes in providing the highest quality of early childhood education services to children with Downs Syndrome or other developmental disabilities. The kids made this race so special. They were so excited to cross the finish line and get their medals.They made running in the middle of the day, in the heat well worth it!

Anything else you wish to add? We wanna know! I didn’t make any resolutions for 2015 but I did make another challenge….This year I challenged myself to become more of a CrossFit athlete. I will still run and participate in races but I want to focus more on CrossFit, getting stronger, leaner and hitting personal goals like pull-ups without bands and double unders.

39 races was fun, challenging and expensive but I am SO glad that I did it, I feel like I am a runner, still a slow runner but a runner none the less. This challenge taught me that I can do anything I set my mind to, it taught me not to give up and to believe more in myself and my physical ability.

On a personal note, I received so much support throughout this challenge from everyone at EDCF! I am SO thankful for this community!

Check out the full list of Kristin’s 39 races HERE.

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Outside The Box is an EDCF blog series dedicated to showcasing member achievements outside of the gym.

Making A Resolution: Setting Outcome Goals Vs. Behavior Goals

Making new goals for 2015 is easy. Following through on these goals is the hard part. The first step of making progress on any goal you set is focusing on how exactly that goal is structured. The main difference between good and bad goals is whether or not the goal is within your control.

An outcome goal is when you put a specific number or target on your goal. This is pretty typical when you hear people spouting off their New Year’s resolutions. Saying that you want to lose 15 pounds or add 20 pounds to your back squat in 2015 are both examples of outcome goals. You’re not really sure how you’re going to get to that number but your going to get there right? Well, we all know that it isn’t as easy as it sounds in your head. So how do you attain better body composition or add strength to a particular lift? Set a behavior goal.

Setting behavior goals will put you in the proper mindset and create proper habits to get you to a specific outcome. A better version of the above weight loss goal would be to say “I am going to lose weight BY eating clean paleo every day of the week and allowing only one cheat meal on the weekends while also making it to the gym 4 days a week”. A better version of the person who wants to add to their squat would be to say “I am going to focus and add volume to my back squat strength training BY starting a squat cycle that I complete before my regular crossfit classes twice a week.” Now you might not hit that aforementioned goal of losing 15 lbs or adding 20 lbs to your back squat. Or you might crush those numbers. The key here is developing good habits that you can stick to to eventually meet and surpass those specific numbers.

So don’t put a damper on your goals before you even start working towards them. Develop good habits and practices that will lead you to being a better version of your current self by making behavior goals and clearing your mind of the outcome. Remember, all facets of fitness are a journey and not a destination.