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Tuesday, April 25th- Monday, May 1st

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Announcements-

Coach Brandt is doing a special WOD Friday night at 7pm due to “winning the coin wars” from last month. He will be doing the WOD – “King Kong” in case anyone wants to come out and cheer him on. King Kong is short but intense- 3 Rounds- 1 Deadlift 455lbs, 2 Muscle Ups, 3 Squat Cleans at 255 and 4 Handstand Push Ups! Good Luck Brandt! Hopefully he smokes it like Rich Froning did-

Mike Wenger has started a CrossFit Ephrata Team for the upcoming Rugged Maniac!! The race is August 5th. The team name is “Justice League CFE” and the time slot is 11:15am. We are encouraging participants to wear a DC shirt: Superman, Batman, the Flash, Green Lantern, Wonder Woman, Cyborg, Aquaman. You can buy them at Walmart, Kmart. Any questions let Tyler or Mike Wenger know. Thanks! Here is the link- https://ruggedmaniac.com/events/pennsylvania/

Tuesday, April 25th

WU- 1 minute each station x 3 Rounds
A) Pass Throughs
B) Alternate Between Up Dog and Down Dog
C) Alternating Spiderman Stretch

Technique Work- Kipping Swing and Toes To Bar
Work on the following progression- Watch video Below
A) Hollow and Arch Position on the floor- Legs should be tight together and straight
B) Kipping Swing on Bar- Focus on initiating swing at the shoulders not the legs. Legs should be tight together and straight
C) Kipping Levers on Bar- See Video- Focus on really engaging lats and pulling down on bar.
D) Kipping Knees to Elbows or Chest
E) Kipping Toes to Bar
* If you are already proficient with Toes To Bar then do 3-5 sets of near max (don’t fall off the bar!) Rest 1-2 minutes between sets

Partner WOD- Split reps anyway you want- 30 minute Cap
100 DB Snatches (50/35)
100 Abmat or GHD Sit Ups
100 Cals Row or Bike
100 Burpees

Flex- Twisted Cross x 2 mins per side

Strength Class

WU- Coaches Choice

Find a comfortable but Heavy 1RM Bench Press for the Day
then
1A) Bench Press- 6 x 3 reps at 80% of max for the day
1B) Ring Row- 6 x 10 reps

2A) DB Strict Press- 4 x 8 reps
2B) Chin Up- 4 x almost max

3A) Bicep Curls- 3 x 12
3B) Tricep Extensions- 3 x 12

Wednesday, April 26th

WU- 3 Rounds
5 Empty Bar Deadlifts- keep bar tight to body, perfect hip hinge
200 Meter Jog
5 Kipping Swings
5 Worlds Greatest Stretch Per Side

10 minutes- Deadlift Technique Work- 5 x 5 touch and go reps- build up to weight you will do in todays workout. Smooth perfect form, no grinding.

Hero WOD- “Tillman”
Pat Tillman, former professional football player who gave up millions as an NFL player to go fight for our country after 9/11. He made the ultimate sacrifice on April 22nd 2004.

7 Rounds For Time- 30 minute cap
7 Deadlifts (315/225)- Scale as needed
200 Meter Run
15 Pull Ups
Rest 45 seconds after each round

Flex- Pigeon x 2 mins per side

Thursday, April 27th

WU- 3 Rounds- Easy Pace
10 Calories- Row, Bike or Ski
10 Pause Goblet Squats
5 Push Up to Inchworm
10 Pass Throughs

Partner WODs- split reps anyway you want
12 minute Amrap
20 Toes To Bar- scale with knees to elbows or Sit Ups
40 Wall Ball Shots (20/14)
80 Double Unders- scale with single unders, bar hops, calories (cut number in half for calories)
Rest 5 minutes
12 minute Amrap
20 Thrusters (95/65)/(135/95)
30 Box Jumps or Step Ups (24/20)
40 Calories Row, Bike or Ski

Bonus- Partner Core- 60 Core Rollouts- Slow and controlled, Keep hips forward the whole time. Switch every 10 reps

Flex- Couch Stretch x 2 mins per leg

Strength Class
WU- Coaches Choice

Work up to a comfortable but heavy 1RM Back Squat for the day then
1A) Back Squat 6 x 3 reps @ 80% of above
1B) Hip Extensions- 6 x 10 reps

2A) Single Leg Squats- 4 x 8 reps each leg
2B) Glute Ham Rollers- 4 x 12 reps

3A) Core Rollouts- 3 x 15 Reps
3B) Side Planks- 3 x 30 seconds each side

Friday, April 28th

WU- 3 Rounds
5 Power Cleans or Deadlifts
5 Strict Presses with 3 second pause at top
10 Scap Shrugs Hanging from Bar
10 Pass Throughs
50 ft Bear Crawl

Handstand Push Up Technique Work- Work on 5 sets of one or a couple of the following progressions
A) Handstand with belly to the wall- 30 second hold is the goal
B) Handstand with back to the wall- 30 second hold is the goal
C) Handstand lower down to headstand- 30 second hold in a headstand
D) Strict Handstand Push Up or Kipping Handstand Push Ups- Near max reps
* rest as needed between sets

21-15-9
Power Cleans (135/95)- Scale weight or with Deadlifts- Do not drop thin 10’s please
Bar Facing Burpees
Strict Pull Ups- Scale with Jumping Pull Ups or Ring Rows

Bonus- Shoulder Rehab- 3 x 10 Banded Cuban Press or use light plates

Saturday, April 29th

WU- 3 Rounds
5 Push Press or Split Jerks- 3 second Pause at the Top
10 Slow Push Ups
10 Pause Goblet Squats
30 Second Doorway Pec Stretch on Rig- each arm

15 minutes-
Push Press- 5 x 6 reps- moderate weight, focus on leg drive and vertical dip
or
Split Jerk Technique Work- 5 x 6 reps (try alternating your front split foot if you can) Light weight. Work on a good split. Pause in the split for a second to ensure you are in good position. Return by sliding front foot back first then back foot up to meet front foot.

Partner WOD- 20 minute Amrap- Split reps anyway you want
6 Rope Climbs- Scale with a Jumping Chin Up- Double the reps
24 Ring Dips- Scale with Bench, Box or Equalizer Dips
48 Wall Ball Shots (24/20)

Bonus- Overhead Plate or BB Sit Ups- 3 x 10-15 reps

Sunday, April 30th

10am- Erin’s Class
11am-1pm- Open Gym

Monday April 17th- Monday, April 24th

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Announcements-

Gymnastics Seminar this Saturday April 22nd with Coach Jefferson from Positive Fitness!!
10-11am will be intermediate gymnastic skills- Handstands, Kipping Swing, Kipping Pull Ups, Toes to Bar, etc.
11am-12 noon will be more advanced movements- Handstand Walking, Muscle Ups, etc. Cost is $10 for members, $20 for non members. You may attend both sessions if you like.

** No Kids class this Saturday April 22nd due to Gymnastics Seminar, but we will pick back up next week!

Congrats to Sammy Leid and Coach Aly for taking first place this weekend at their competition at CrossFit King of Prussia!

Mark you calendar for Cinco de Mayo – May 5th we will have a gym social at the Dock 5pm! Everyone is invited. Text Coach Davey “CFD” Becker if you will be attending. He is looking for a head count- 610-750-1811. Thanks!

Next Godwod is this upcoming Sunday- April 23rd at 6pm. Contact Phil Eby if you have any questions- 717-278-1963

Monday, April 17th

WU- 3 Rounds
10 Good Mornings- Focus on perfect Hip Hinges
10 Pass Throughs
10 Hanging Scap Shrugs
10 Goblet Squats with Light DB or KB

8 minutes to warm-up to 70% of max Deadlift or Power Clean then
Deadlift or Power Clean x 3 reps- EMOM for 10 minutes- Share a bar if needed
* We are looking for smooth pretty reps only. Focus on quality movement first.

Partner WOD- 20 minutes
Max Calories on Rower, Bike, or Ski Erg
Partner out completes 2 Rounds of Cindy before switching
Cindy= 5 Pull ups, 10 Push ups, 15 Air Squats

Flex- Puppy Dog x 2 mins

Tuesday, April 18th

WU- 1 minute on Each Station x 3 Rounds- get in groups of 3
A) Banded Cuban Presses
B) Plank to Push Up Position- Alternate lead arms
C) Russian KB Swings

Technique Work-
1A) DB or KB Hang Snatch- Work on set of 5 reps each arm
1B) Belly to Wall Handstand Holds or Belly To Wall Shoulder Taps 5 x 30 seconds or 10 reps

20 Minute Amrap
200 Meter Run
1 Rope Climb
15 Burpees
10 Toes To Bar

Scaling Options
3 Negative Chin Ups or Ring Rows for 1 Rope Climb (5 second negative)
Knees to Elbows, V-Ups or Sit Ups for Toes To Bar

Flex- Twisted Cross x 2 mins per side

Tuesday Strength WOD

WU- See CrossFit WU

1A) Push Press Work to a heavy for the day then

2A) Push Press 6 x 2 reps at 80% of above
2B) Strict C2B Pull Up- 6 x near max

3A) DB Bench Press- 4 x 8 reps
3B) Barbell Bent Over Row- 4 x 8

4A) Tabata- Alternate 20 second intervals- Push Ups and Bicep Curls

Wednesday, April 19th

45 second stations (as a group) x 3 Rounds
A) Pass Throughs
B) Alternate between Up Dog and Down Dog
C) Samson Lunges
D) Lateral Burpees over PVC

1A) Strict Press with BB or DB’s (2 second pause at the top)- 5 x 8 reps
1B) GHD Sit Ups- 3 x 10-15 (if you are new to GHD Sit Ups, start by just going to parallel. As you feel more comfortable you can increase range of motion. GHD Sit Ups can make you very sore so start out moderate)
* Make sure you get in organized groups before starting the workout so you don’t have to keep adjusting the setting on the GHD’s.

1 minute on 1 minute off x 5 Rounds- Share a box and DB’s with a partner
DB Burpee Step Ups (24/20)- DB weight (35/20)/(50/35)
Score is total reps for all 5 Rounds combined.
Just like video but you do not have to step over to the other side. Step Up and step right back down.

Flex- Pigeon x 2 mins per side

Thursday, April 20th

Dynamic Stretches- Rig to Rig
– High Knees
– Quad Stretch- Step and pull heel to butt, then switch sides
– Frankenstein Walk
– Spiderman
– Side Lunge
– Side Lunge (face same direction)
– Samson Lunges
– Bear Crawl
– Prisoner Squat and Walk or Duck Walk
– Easy Broad Jumps

1A) Back Squat- 10,8,6,4,2
1B) Box Jump- 5 x 5 reps – Do broad jumps if you do not feel comfortable jumping on a box

3 Rounds For Time
400 Meter Run
12 Front Squats (95/65)/(135/95)

Flex- Couch Stretch x 2 mins per leg

Strength Class

WU- See CrossFit WU

1A) Work to a heavy Front Squat for the day

2A) Front Squat- 6 x 2 reps @ 80% of above
2B) Hip Extensions with pause at top- 6 x 10 reps

3A) Single Leg DB Squats- 4 x 8 each leg
3B) Good Mornings- 4 x 8 reps

4A) Tabata- Body Saws

Friday, April 21st

WU- 3 min Stations- get in groups of 3
A) Row, Bike, or Ski
B) Foam Roll- T-spine, Glutes, Hamstrings, Quads
C) 10 Pass Throughs, 5 PVC Overhead Squats

1A) Glute Ham Rollers- 4 x 10
1B) Hollow Rocks- 4 x 10
1C) Wall Walks- 4 x 3
1D) Side Plank Hip Ups- 4 x 10 each side
* Looking for all exercises and reps to be slow and controlled. This is very good accessory work to help you become stronger. Occasionally we will take a day and focus on lighter accessory work. The accessory work has a lot of benefits- Allows us to work on some often neglected areas, balances the body, good for injury prevention and becoming more well rounded as an athlete. Also, easier on your body and can help you recover from tough workouts.

With a partner- 2 Rounds
Partner one- 1 min max Calories Row, Bike, or Ski
Partner two- 1 min max Calories Row, Bike or Ski
Partner one- 2 min max Calories
Partner two- 2 min max Calories
Partner one- 3 min max Calories
Partner two- 3 min max Calories

Flex- Seated Straddle x 2 mins

Saturday, April 22nd

Gymnastics Seminar at 10am with Coach Jefferson from Positive Fitness!

No Kids Class

WU- 2 Rounds
200 Meter Run
10 Hanging Scap Shrugs
10 Push Ups
5 Power Cleans or Deadlifts

Hero WOD “WES”- 40 minute time cap
https://www.crossfit.com/workout/2017/04/15#/comments
800 Meter Run with 25lb Plate
14 Rounds
5 Strict Pull Ups
4 Burpee Box Jumps (24/20)
3 Cleans (power or squat) (185/125)
800 Meter Run with 25lb Plate

* Scaling Options
Run without a plate
Ring Rows or Jumping Pull Ups instead of Strict Pull Ups
Step Ups instead of Box Jumps
Deadlifts instead of Cleans

Flex- Couch Stretch x 2 mins per leg

Sunday, April 23rd

10am- Erin’s Class
11am-1pm- Open Gym

Monday, April 24th

WU- 9 minute EMOM
Min 1- 5 Push Press- 3 second pause at the top on each rep
Min 2- 5 Front Squats- 3 second pause at the bottom on each reps
Min 3- 5 Thrusters- 1 second pause in the bottom and at top
* WU can be done with light DB’s if front rack position is too difficult

1A) Thruster- 10,10,8,8,6 (strong leg drive, smooth and pretty reps)
1B) Negative Chin Ups- 5 sets with 5 second Negative. Go to near max. If you are new to Negative Chin Ups stick with no more then 5 reps. They can make you very sore. The 5 second negative can also be done with Ring Rows

15 minute – EMOM- get in groups of 3
Min 1- 15/12 Cals Row, Bike, or Ski- Or 200 Meter Run
Min 2- 10 Front Squats (95/65)/(135/95)- from the ground- scale with goblet squat if needed
Min 3- 5 Burpee Muscle Ups (Bar or Ring) or 10 Burpee Pull Ups

* Only do Muscle Ups if you feel very confident with your ability to do them. Be safe! No chicken wing or sketchy technique especially as you fatigue.

Flex- Puppy Dog x 2 mins

Monday, April 10th- Sunday, April 16th

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Announcements-

April 22nd- 10am-12noon- Gymnastics Seminar with Coach Jefferson from Positive Fitness. 10-11am will be intermediate gymnastic skills- Handstands, Kipping Swing, Kipping Pull Ups, Toes to Bar, etc. 11am-12 noon will be more advanced movements- Handstand Walking, Muscle Ups, etc. Cost is $10 for members, $20 for non members. You may attend the whole 2 hours if you like.

** No Kids class on Saturday April 22nd. We will have the kids class this weekend April 15th. Thanks!

Monday, April 10th

Today’s WOD we honor Jamison Minor. Jamison lost his life after sustaining severe injuries in a motorcycle race on April 1st in Charlotte N.C. Jamison would usually come to our 6am or 10am class. You may have never talked to Jamison, he was pretty quiet. If you got to know him you know he was a great guy who always came in with a positive attitude and worked hard. He was very passionate about flat track racing and traveled just about every weekend to compete. Jamison was 21. He will be missed by his CrossFit Ephrata Family. Our thoughts and prayers are with his family. If you would like to donate to his family see the link below. At the bottom of the article is a link to donate to his fund.
http://www.foxsports.com/motor/story/jamison-minor-21-succumbs-to-injuries-from-flat-track-crash-040317

WU- 3 Rounds
200 Meter Jog
5 Power Cleans (95/65) or Deadlifts
5 Kipping Swings
5 Slow Push Ups

“Jamison”

Partner WOD- 40 minute time cap
4 Rounds
2- 400 Meter Runs with your partner. Hold a medicine ball (20/14) for the run. One partner holds the medicine ball for the first 400 Meter Run then other partner holds it for the second 400 meter Run.
17- Power Cleans (135/95)/(185/125)
21- Chest to Bar Pull Ups
27- Bar Facing Burpees
* Split reps anyway you want. Runs are together but only one person is holding medicine ball.

* Scaling Options
Row or Bike instead of Running
Deadlifts instead of Power Cleans
Pull Ups or Ring Rows instead of Chest to Bar Pull Ups

Flex- Pigeon x 2 mins per side

Tuesday, April 11th

WU- 1 minute Stations x 9 minutes
A) Overhead Medball Stretch (place medball under upper back, with a 10lb plate take the arms overhead. Pause for a second and repeat. Keep hips down and ribs pulled down)
B) Russian KB Swings- Focus on hip drive, arms relaxed
C) Lunge, Lunge, Squat, Burpee- repeat

1A) DB or KB Hang Power Snatch- 10,8,6,4,3- each arm
1B) Practice Handstand Push Up Progression- Work on one of the following:
A) Handstand Holds- Belly to wall first, Back to wall second
B) Headstand Holds
C) Kipping Handstand Push Ups
D) Strict Handstand Push Ups

10 minute Amrap
7 Handstand Push Ups
14 Walking Lunges with DB’s or KB’s (35’s, 25’s) hold at side
* Scale Handstand Push Ups with a Strict Press (75/45)

Prehab- Banded Cuban Press- 3 x 10 reps
Flex- Puppy Dog x 2 mins

Tuesday- Strength WOD
WU- Same as CrossFit

1A) 15 minutes to find a heavy 1RM Bench Press for the day

2A) Bench Press – 6 x 2 reps @ 80% of above
2B) Bent Over DB Row- 6 x 10 reps

3A) DB Strict Press- 4 x 8 reps
3B) Pull Up with 5 second Negative- 4 x near max

4A) Hammer Curls- 3 x 10 reps
4B) Dips- 3 x near max

Wednesday, April 12th

WU- 3 Rounds
BB Front Rack stretch with bar on back- 1 minute
10 Wall Ball Shots (focus on perfect squat, heels stay in contact with ground at bottom of squat)
15 Sling Shot Lateral Band Walks each way (slow and controlled, get the hips on fire)

1A) Front Squat- First rep 3 second pause at bottom, then 5 additional reps with no pause. Work up to a heavy for the day.
1B) Glute Ham Rollers- 4 x 10 (slow and controlled on way out)

For Time
Hang Squat Clean (95/65)/(135/95)- 10, 8, 6, 4, 2
Double Unders- 50, 40, 30, 20, 10

10 Hang Squat Cleans then 50 Double Unders, 8 Hang Squat Cleans then 40 Double Unders.. etc.

* Scale Options
Front Squat or Goblet Squat instead of Hang Squat Clean
Calories on Rower/Bike/Ski instead of Double Unders (cut number in half)
Or Single Unders or Step Ups (cut number in half on step ups too)

Bonus- Seated Russian Twists with Plate- 3 x 20 reps
Plank- 3 x 30 seconds to a minute
Flex- Couch Stretch x 2 mins per leg

Thursday, April 13th

WU- Rig to Rig
– High knees Jog
– Side Shuffle
– Side Shuffle (face same way)
– Bear Crawl
– Lateral Bear Crawl
– Lateral Bear Crawl (face same way)
– Lunges
– Reverse Lunges
– Spiderman
– Frankenstein

15 minute easy pace Amrap
1-2 Rope Climbs or work on J Hook technique or work on pulling strength (pull ups or ring rows)
10 Slow and controlled Hip Extensions on GHD’s (Set the GHD’s up based on your height before you start the workout, You will probably have to get in groups or share with people of similar height)
3 Wall Walks (belly to the wall, stay tight)

20 minutes with partner- Switch every minute
Max Calories- Row, Bike, or Ski Erg- During your minute rest complete 10 Hollow Rocks- perfect form, stay tight, work on getting better in the hollow position.

Flex- Twisted Cross x 2 mins per side

Thursday Strength WOD

WU- Same as CrossFit Class

1A) Sumo Deadlift- 5 x 5 reps

2A) Single Leg Squat- 4 x 8 each leg
2B) Hip Extensions on GHD with pause at top- 4 x 12

3A) GHD Sit Up- 3 x 10-20 reps (stay at 10 if you are new to GHD Sit Ups, they can make you very sore!)- Make sure you are set up correctly with hips just off pad. Flex quads aggressively when preforming the GHD sit up.
3B) Banded or Light BB Good Mornings- 3 x 10-20 reps

Friday, April 14th

WU- 400 Meter Jog
20 Step Ups
20 Goblet Squats
20 Push Press

8 minutes- Practice Sumo Deadlift High Pull Technique

For Time- 40 min cap
Buy in- 800 Meter Run
42-30-18
WB Shots (20/14)
Sumo Deadlift High Pulls (75/45)/(95/65)
Box Jumps or Step Ups (24/20)
Push Press (75/45)/(95/65)
Cash out- 800 Meter Run

Flex- lizard x 2 mins per side

Saturday, April 15th

WU- 2 Rounds
200 Meter Jog
20 Pass Throughs
15 Dynamic Puppy Dog on Bench or Box
10 Hollow Rocks
5 Burpee Pull Ups

1A) Bench Press or DB Bench Press- 5 x 10 reps (slow and controlled negative)
1B) Strict Chin Up- 5 x near max or 5 Negatives
1C) L Sit Hold- 5 x 10-20 seconds (start with knees tucked in if needed. Over time try to straighten the legs.) L sits can be done on Rings, Equalizers, Paralletes, 2 boxes, etc.

20 minute Amrap with Partner- Alternate Full Rounds
200 Meter Run
10 Burpee Chest to Bars Pull Ups (jump and pull chest to bar. Find a bar just out of reach)
* Scale with a regular Burpee Pull Ups if needed

Flex- Twisted Cross x 2 mins per side

Sunday, April 15th

10am- Erin’s Class
11am-1pm- Open Gym