A) E2MO2M x 5 sets
– 5 TnG power snatches (perfect form)
+
10 sets:
Row or AD 30 sec @ 90%
– easy for 30 sec
R2M between each 10 minute section x 2
+
3 min FLR on ring or floor if time permits
Month: July 2014
4 sets @ 80-90%
– 500 m row
– 5-10 UB HSPU
– 10 alternating DB snatches (40-70/20-40)
– 10 box jump – SD (24/20”)
– 40 double unders
R4-5M
A1) Good morning @2111; 4-6×4; rest 30 sec
A2) DB/KB 1-arm push press @30X1; 4-6/side×4; rest 90 sec; 30 sec btwn
B1) Close grip bench press @30X1; 3-5×4; rest 30 sec
B2) DB/KB bent over row @21X0; 6-8/side×4; rest 90 sec
C1) hollow body rock; 15 reps; 3 sets; rest 10 sec
C2) bridge hold; 30 sec; 3 sets; rest 15 sec
3rd Annual 300 Challenge + 3 Year Anniversary Party
We are turning 3 in August!
EDCF is proud to announce our third annual 300 Challenge + 3 Year Anniversary Party on Saturday, August 23rd. The 300 Challenge is a WOD for all levels and will include beginner, intermediate, and advanced (as rx’d) divisions with standard scaling options for each. We will be limiting participation to only EDCF athletes and expect each and every one of you to participate. This year will no doubt be bigger and better than last year’s event so don’t miss out! The WOD is as follows:
For time:
25 Pull-Ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers
50 KB Clean and Press 35/25#
25 Pull-Ups
* 20 minute cut-off
The WOD will run in 3 or 4 different heats with advanced, intermediate, and beginner athletes. We will try to start right at 9am and really make an event out of it. Hope everyone can attend!!
Details on how to participate and the BBQ to follow coming soon!
Ladies’ Night
Mark your calendars! Ladies’ Night happy hour this Thursday evening at Vagabond on lower Greenville Ave.
Where: 3619 Greenville Ave.
When: this Thursday (7/31), 6:30pm-ish
Why: why not?
A) HB backsquat 3, 2, 1, 3, 2, 1 R2-3M
(second 3, 2, 1 heavier than first)
B) EMOM x 5 min
3-4 TnG power clean@ 65-75% 1RM
+
21-15-9 reps for time @ 80-90%:
– wallballs (20/14)
– T2B
A) Strict press cluster 3.3.3; R10S/3M
B) DB rear foot elevated split squats 6-8/side @ 30X1; R30S btwn feet and 90S after both
+
EMOM x 12 min
Even: 4-8 HSPU
Odd: Row 12/9 cal
Meet The Coach: Justin Weir
Since starting his CrossFit journey at EDCF, Justin has always been one to crave knowledge. He has applied himself to our program since day one and is always striving to get better as a coach and athlete. We are proud to announce him as our second newest coach at EDCF. Justin coaches Wednesday evenings so stop by and enjoy one of his classes! A little more from Justin:
“I’m originally from a small gulf coast town in Southeast Texas and moved to Dallas in 2009 for more opportunity with the added bonus of less humidity. I’ve been involved in competitive athletics in some capacity for as long as I can remember and “working out” since starting middle school in the 6th grade. To say that some of the strength and conditioning methodologies I’d been exposed to prior to discovering CrossFit in 2013 weren’t exactly sound would be an understatement to say the least.
Before trying CrossFit, I found myself in the lull of going periodically to a globo gym with just mirrors and earbuds to keep me company; gradually getting bored and falling back on the same workout regiments over and over again. Once I caught word from a few different friends and put in a little research, I knew it was time for a change and signed up for the Prep Course. CrossFit and EDCF specifically, for me, had everything I was looking for in regards to programming, atmosphere and community. I’d been missing the competitive environment with friends to hold me accountable. A laid back, but educational and instructive setting coupled with like-minded individuals all with a common goal.
In May of 2014, I received my CrossFit Level 1 Certificate to further my education and take the next step to continued health, self-improvement and to help others meet their own personal goals.”
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Check out the July newsletter HERE if you haven’t done so yet!