Programming Overview: Jan. 1-7

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New Year, New You! Yes it’s cheesy, and the truth is we shouldn’t need a specific date to set goals for ourselves or to get back on track. So why do we revisit this way of thinking every year? My answer is why not? It’s better than the alternative, which is doing nothing. And even if we throw 10 new goals against the wall and only one of them sticks and withholds the test of time then that is a win in my book.

A lot of us want the same things. Eat better, work out more consistently, stress less, sleep more, drink more water, etc… We wanted to present a program that would encapsulate all these things into one easy to use platform.

Say hello to The Whole Life Challenge starting January 20th. This is an 8 week lifestyle “challenge” that approaches healthy behavior from all angles by introducing habits slowly and helping you stay accountable through their easy to use app and website. Do you need a kick start? Join the EDCF team by clicking the link to sign up or find out more.

–> LINK TO WHOLE LIFE CHALLENGE <–


 

Monday 1/1 – New Year’s Day (9am only)

“Fight Gone Bad”

Three rounds of:

– wallballs (20/14)

– KB sumo deadlift high-pull (70/44)

– box jump (20/16”) – step down

– push press (75/45)

– row for calories

 

In this classic CrossFit workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round with a one minute break in between. When the minute changes, the athletes must move to next station. One point is given for each rep, except on the rower where each calorie is one point.

 

Tuesday 1/2

Phase 4, Week 1 – A Day

A) Every 90 seconds x 5 sets:

1: 5 back squats @ 82%

2: 5 bench press @ 82%

 

B) 3 sets for quality:

– 8 medball hamstring curls

– 8 single arm DB rows / side

– 8 single leg Romanian deadlift / side

– 8 strict pull-ups (weighted if possible)

 

Wednesday 1/3

A) E2MOM x 8 sets:

– 1 halting clean pull (at knee) +

1 clean pull + 1 clean

*Work from 65-90+%. Keep it sharp.

 

B) Every 5 minutes x 4 sets:

– 20/15 cal row

– 10 burpee box jump overs (24/20”)

– 10 toes to bar

– 10 thrusters (95/65)

*Scale down reps if needed to keep intensity high. 12/9 cal row and 8 reps per movement.

 

Thursday 1/4

Phase 4, Week 1 – B Day

A) Every 90 seconds x 5 sets:

1: 5 deadlifts @ 82%

2: 5 overhead strict press @ 82%

3: rest

 

B) 3 sets for quality:

– 3 TGUP / arm (heavy)

– 8 single arm DB rows

– 8 single DB step-ups

– 8 strict pull-ups (weighted if possible)

 

Friday 1/5

A) E4M x 3 sets:

– 10 front squats

*These should be around 50% of your 1RM.

 

B) 4 rounds for time:

– 500/400m row

– 4 DB man-makers (50/30, 40/20, 30/15)

– 30 double unders

*This should be aerobic. Keep it as so and focus on pace and rhythm.

 

Saturday 1/6

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

 

Sunday 1/7

8am Endurance

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