December 10, 2017

Monday

As we mentioned in Friday’s post, ECF is adopting a local family, and two elderly women and providing them with a ‘Community Christmas Basket!’ We will have a list of items at the gym and we would love it if you could sign up to pick something off this list to provide to the families! The list will be at the gym tomorrow and items are needed by THIS Wednesday! Thank you in advance for helping support these local families/people.

Fitness:
3-4 Sets:
Front Rack Reverse Lunge, x6/leg
Armbar, x3/arm
Dips/Push Ups, x8-12
Seated Snow Angels, x:45-sec

For Time:
21-18-15-12-9
Unbroken Front Squats (95/65)
** 50 Double Unders after each Set **
*Want an extra challenge? Do Thrusters instead of Front Squats!
(Compare to 11/28/16)

Performance:
Gymnastics Buy-In:
Ring Dips, 3×8+

5 Sets:
Pause (2-sec) Front Squat + 2 Front Squat

For Time:
21-18-15-12-9
Unbroken Double KB Front Squats (53s/35s)
** 50 Double Unders after each Set **
*Want an extra challenge? Do Thrusters instead of Front Squats!
(Compare to 11/28/16)

December 7, 2017

Friday Fun Day!

It’s short notice but we reached out to the Community Christmas Basket about adopting a few families. This program provides gifts and food to people needing help in our community. 

We have the privilege of giving to a family with a single mother and 2 kids, boy age 5 and girl age 7. As well as 2 senior citizen women. 

If you would like to be involved in contributing, Dianne will have more information soon on what items are most needed. 

The rest of the families who don’t get adopted receive a general box with food and toys for families with children. We will have a container out in the gym for unwrapped toys and any non-perishable food items if you want to contribute! 

Unfortunately the timeline for all of this is short. Everything is due for the adopted families by next Wednesday and the general items will be picked up Thursday. 

If you would rather give your time there is also volunteer opportunities. Please read article for more info😊

Click Here for Information

We would appreciate any help to contribute to this awesome program❤

Fitness
3-4 Sets:
Bench Press, x10
TGU, x3/arm
TTB Practice, x7-10
Back Extension, x12-15

For Time and Weight:
20 Pull Ups
–THEN–
5 Rounds:
12 Deadlifts
8 Push Press
12 V-Ups
–THEN–
20 Pull Ups
*12 Minute Cap

Performance:
Bench Press, 3×10 (Keep your reps FAST!)

3-5 Supersets:
Db/KB Strict Press, x8-10
Barbell Bent Over Row, x8-10

For Time:
10 Muscle Ups
–THEN–
5 Rounds:
12 TTB
10 Dumbbell Power Cleans (50/35)
8 Dumbbell Shoulder to OH (50/35)
–THEN–
10 Muscle Ups
*12 Minute Cap

December 6, 2017

Thursday

Fitness:
Single KB LP (Week 8)
EMOM for 10 Minutes:
10-12 KB Snatches @ GOAL WEIGHT

EMOM for 18 Minutes:
Min 1: 15/12 Cal (or :40 sec, whichever happens first)
Min 2: 15 Wall Balls
Min 3: :30 sec Plank Hold

Performance:
Single KB LP (Week 8)
EMOM for 10 Minutes:
10-12 KB Snatches @ GOAL WEIGHT

EMOM for 18 Minutes:
Min 1: 15/12 Cal Row (or if you excel at rowing do 18/15 cal)
Min 2: 15 Wall Balls (30/20)
Min 3: 15 GHD Sit Ups (Done correctly!) or 15 V-Ups

LI WOD
a)3 Sets:
KB Clean and Push Press, x8 R
KB Clean and Push Press, x8 L
TTB, x8-15
Single Leg KB RDL, x8/Leg
b) Tabata Row for Cal.
c) EMOM for 10 Minutes:
Odd- KB Front Rack Carry, x40-60m
Even- Russian Swing, x15
d) Ring Plank, accumulate 3 Mintues

December 5, 2017

Wednesday

Fitness:
3-4 Sets:
Back Squat, x8
Armbar, x3/arm
Dumbbell Reverse Fly, x10-12
Double Unders, x:45-:60 sec

For Time:
20 KB Swings (70/53)
20 Burpees
50 Double Unders
20 Burpees
20 KB Swings (70/53)

Performance:
Back Squat 5×5, (Same Tempo as Last Week)

For Time:
20 Double KB Snatch (44/26)
20 KB Facing Burpees
100 Double Unders
20 KB Facing Burpees
20 Double KB Snatch

December 4, 2017

Tuesday

Fitness:
3-4 Sets:
SL Squats on Box, x8/leg
OHS, x8-10
Banded Good Morning, x15
HS Hold, x:45-sec

For Time:
21-18-15-12-9
Hang Squat Clean (95/65)
Push Ups

Performance:
Find 1-RM Snatch

For Time:
21-18-15-12-9
Hang Squat Clean (115/75)
HSPU

LI WOD:
a) 3 Sets:
SL Squats on Box, x8/leg
Banded Good Morning, x15-20
HS Hold, x:60-sec
b) EMOM for 8-10 Minutes
3-5 OHS
c) Tabata Push Ups
d) 2-3 Sets:
Ring Rows, x12
L-Sit, x:30-sec

December 3, 2017

Monday

Fitness vs Performance: I’ve been getting a lot of questions lately about the difference between the two programs that we run so I thought I would share what they’re all about…

The “Strength/Skill” portion of our Fitness programming is designed to develop the base layer of strength that it takes to excel and grow in the strength based movements that we do. We add a higher volume of reps and lighter weights so that you can slowly, but correctly, build strength while familiarizing you with lifting and proper technique. I would say that it probably takes 4+ years to truly learn understand how to make gains in the gym. One way to think of it is that you are building up your ‘lifetime reps’ in all of the lifts/movements, just like good runners have accumulated tons of lifetime miles.

On top of the weight lifting I also add a lot more skill work to the Fitness program because, while the Performance group still needs practice, these movements come a bit more naturally to many of them. Many of our Fitness program followers need extra time and practice with these skills.

For the Conditioning (Met-Con) aspect of the Fitness program the concept is the same. I tend to use the less technical movements with lighter weights to build a solid conditioning base. This enables you to get the proper stimulus out of any given workout. The great thing about our gym is that these Fitness workouts are created with you all in mind. I often picture how specific ECFers will perform in any given workout when I design them!

The Performance programming is created assuming that you have the foundation of strength and skill necessary to do more competition style CrossFit. This assumption is taken into account for both the Strength and Met-Con aspects of the program. Many of the WODs are more technical, higher skilled, and heavier than the Fitness group. This doesn’t make them harder, just different. The level of difficulty ultimately comes down to how hard you want to work.

So, if you’re a Fitness program follower should your goal be to do the Performance someday? I would say ONLY if you really want to. If you like the Fitness workouts, and your goal is to be fit and healthy, but not competitive, the Fitness workouts are for you! They will definitely make you a more fit and healthy person and allow you to continue improving!

If your goal is to move from Fitness to Performance be patient and put in the time necessary to build up your base. A lot of people ask me when they should make the switch. I would say that a good rule of thumb is that you should consistently Rx the Fitness WODs and that you are usually at the top 10 on the leaderboard.  Making the switch before you’re ready can be detrimental to your improvement because we only have an hour each day, and the Performance program does lack some of the basics that are necessary to build a good foundation.


**We still have a few ON-RAMP spots available for the December session the begins THIS WEEK! January is already filling up and will be very crowded, so December would be a good month to start. If you know anyone on the fence about signing up let them know that they have until Monday at 5:00pm to get registered.**

Fitness:
Every 1:30 for 10 Sets:
2 Cleans + 1 Jerk

12 Minute AMRAP:
12 Box Jump
12 Pull Ups
12 Goblet Squat

Performance:
Find 1-RM Clean and Jerk

CrossFit Games 2018 Liftoff Workout:
12 Minute AMRAP:
25 Pull Ups
50 Cal. Row
100 OHS (45/35)
50 Box Jumps (24/20)
25 Pull Ups

November 30, 2017

Friday Fun Day!

ECF Christmas Party THIS Saturday at 6pm @ the Disbrow Household!
This is a Chili Feed potluck style dinner party and there are sign ups for what dishes/sides to bring at the gym. However… you aren’t limited to the items on the list so if you have something that you would really like to share then bring it!!

We will also be doing a White Elephant gift exchange so if you would like to participate bring a wrapped gift that is no more than $25 in value. Couples may choose to share their gift or they can each bring their own!

PLEASE BE SURE TO RSVP via the Facebook Event page (it can be found in the member’s group)

Can’t wait to see everyone there 🙂

Fitness:
3-4 Sets:
Strict Press x6-8
SA KB Row, x8/arm
Squat Therapy, x10

5 Rounds for Time:
8 Strict Pull Ups
10 Front Rack Lunges (95/65)
12 Alternating Dumbbell Snatches

Performance:
EMOM for 4 Minutes
Snatch + Hang Snatch + OHS @72%

Rest 1-2 Min

EMOM for 4 Minutes
Snatch + Hang Snatch @77%

Rest 1-2 Min

EMOM for 4  Minutes
Snatch @82%

Goal for these sets is to practice being FAST under the bar

5 Rounds for Time:
3 Deadlifts (365/245)
6 Bar MU
9 Box Jumps (Step Down) (30/24)
*15 Minute Cap

November 29, 2017

Thursday

ECF Christmas Party THIS Saturday at 6pm @ the Disbrow Household!
This is a Chili Feed potluck style dinner party and there are sign ups for what dishes/sides to bring at the gym. However… you aren’t limited to the items on the list so if you have something that you would really like to share then bring it!!

We will also be doing a White Elephant gift exchange so if you would like to participate bring a wrapped gift that is no more than $25 in value. Couples may choose to share their gift or they can each bring their own!

PLEASE BE SURE TO RSVP via the Facebook Event page (it can be found in the member’s group)

Can’t wait to see everyone there 🙂

Fitness:
3 Sets:
KB Windmill, x8/arm
Heavy Farmers Walk, x80m

For Completion/Effort:
Tabata back squats (95/65)
Rest 1 minute
Tabata Plank Hold (add weight if you want!)
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

Performance:
Barbell Cycling Practice:
2 Rounds:
10 Power Clean
10 Front Squat
10 Push Jerk
*Rest 2 Minutes*
(155-185/105-125)
*Scale so you can do you can do nearly all sets of 10 Unbroken

For Completion/Effort:
Tabata back squats (95/65)
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata GHD/AbMat Sit Ups
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

LI WOD
Same as above

November 28, 2017

Wednesday

ECF Christmas Party THIS Saturday at 6pm @ the Disbrow Household!
This is a Chili Feed potluck style dinner party and there are sign ups for what dishes/sides to bring at the gym. However… you aren’t limited to the items on the list so if you have something that you would really like to share then bring it!!

We will also be doing a White Elephant gift exchange so if you would like to participate bring a wrapped gift that is no more than $25 in value. Couples may choose to share their gift or they can each bring their own!

Can’t wait to see everyone there 🙂

Fitness:
KB LP (Week 7)
EMOM for 10 Minutes:
9-11 KB Snatches @ GOAL WEIGHT

3 Sets:
3 Minutes for Max Reps:
Row 500m
25 Double Unders
MAX Wall Balls
**Rest 5 Minutes b/t Sets**

Performance
KB LP (Week 7)
EMOM for 10 Minutes:
9-11 KB Snatches @ GOAL WEIGHT

3 Sets:
3 Minutes for Max Reps:
Row 500m
50 Double Unders
Max KB Thrusters (44/26)
**Rest 5 Minutes b/t Sets**

November 27, 2017

Tuesday

Fitness:
3-4 Sets:
Split Squat, x8/leg
Armbar, x3/arm
Dumbbell Reverse Fly, x10-12
Double Unders, x:45-:60 sec

5 Rounds for Time
10 Burpees
15 KB Swings
20 Air Squats

Performance:
Gymnastics Buy-In:
Wall Facing HS Toe Taps, 3×10

Back Squat 5×5
*3 Minute Rest b/t Working Sets

5 Rounds for Time:
15 C2B Pull Ups
10 Burpee Box Jump Over (24/20)
*15 Minute Cap

LI WOD
a) 3 Sets:
Split Squat, x8/leg
Armbar, x3/arm
Dumbbell Reverse Fly, x10-12
b) Tabata Squat
c) Double Unders, 3-4 x :60sec
d) EMOM for 8-10 Minutes:
Odd- Burpees, x:25 sec
Even- HS Hold, x:25 sec