LEVEL UP program!

Are you ready to ^LEVEL UP^ …?

Goal setting is super important. It gives you a direction and a purpose for your action. BUT when it comes to fitness, setting goals can be hard.

Lucky for YOU. We’ve set your goals for you.

It’s important that our goals are not too easy but also not too hard. That’s why the best approach is to set small milestones along your path to the BIG goal.

Our new “LEVELS” program does exactly that! It will show you exactly what Level you are currently on in 3 specific Categories; STRENGTH, GYMNASTICS and ENDURANCE. Each Category has 5 Levels. Once you figure out what level you are on, the system will guide you on how to ^LEVEL UP^.

Let’s get technical. Every lift, every skill, every movement comes with its own set of technical steps that if done properly and in order, will make you more efficient. If just one of those steps is off then your progress can slow and even plateau. If this has happened to you and you feel like you could benefit from a more in depth and private coaching session, then you’re in luck!

You can book a Skill Session with one of our knowledgeable coaches: 30 minutes ($30/session) or 60 minutes ($50/session). In this Private session your coach will help you with technique, give you drills to work on and cover progressions that will help you master that movement and get you to ^Level Up^.

Please click button below to fill out this survey so we can get a better idea on how best to help you ^LEVEL UP^

You can also email us at Info@EastEndAthleticClub.com to book your ^LEVEL UP^ Skill Session.


East End Strength Bias 12 Week Cycle

Hey East End Family!

Just wanted to give you some more insight on our next 12 week Strength Cycle.  Enjoy!

This STRENGTH BIAS program was created by Jeff Martin (the creator of CrossFit Kids) and introduced to me in 2015.  I was lucky enough to get more details about this program from his son Keagan while he was attending a Level 1 Seminar here in Houston.  That same year I implemented this program into the Strength Cycle at CrossFit EaDo and immediately saw strength gains and increases in muscular endurance from not only my athletes but also myself.  


The Program will rotate on 4 week rotations:


Like I said in the previous blog post, you will have two options on Monday and Tuesday to either do the Strength or Endurance workout before the MetCon. You can repeat one of the two Endurance WODs on Thursday as well.  We will also be rotating Partner workouts on Wednesday and Friday because Friday attendance is sometimes lack luster. We will also be testing two benchmark WODs to then retest after the 12 week cycle. Those benchmarks are “Capacity Test Alpha” and “Diane”.


Rotator-espn4 (1)_0.jpg

Below is an excerpt from the original Strength Bias article, please read it for a better explanation of the Strength Program we will be beginning on Monday (8/27).


Given that, our Strength Bias goals are entirely consistent with basic CrossFit philosophy: long-term linear increase in strength as well as linear increases in the other nine general fitness parameters. The discrete strength goal is to see an increase in strength every week as measured by the following:

1. An increase in a 3-rep set from the previous week or a 3 rep PR

2. An increase in a 5-rep set from the previous week or a 5 rep PR

3. An increase in a single set of 12, 15, 20 rep max. Since we are CrossFitters, we also want to see a decrease in our times on benchmark CrossFit WODs, or, where applicable, an increase in the load moved on a WOD, both of which translate of course to more WORK—more area under the curve!


On this program, when you reach a PR yuou then shut it down. That is enough for the week. As tempting as it is to continue piling on the weight when you feel good, a 5- or 10-pound PR is where we stop. Once you hit the PR, you’re done for that day even if you feel great. You’ve asked your body to do something it hasn’t done before and then backed off and allowed it to recover, get stronger, and then do it again next week. If you wear it out by continuing to add weight or do more sets at your new PR, you will adversely affect your recoverability. So, if the protocol calls for 5 sets of 3 reps and you hit your PR on the third set, walk away.


Again, the magic is in the stimulus, not the number of rounds. The intent of the program is to gently induce the training effect while maximizing recovery.  Proving that one can do more sets will not necessarily get more return from the training effect and may push you into overtraining, or worse, towards retrograde performance. The program is built with an eye on recoverability and the training



Our goal is to post a PR every week. We do this by see-sawing up the weight. For example, if you start the program with a 5-rep max Back Squat of 185 pounds and a 3-rep max Back Squat of 200 pounds, your progression might look like this:


Week 1 Back Squat 5RM

155 x 5

175 x 5

190 x 5 (pr)

Week 2 Back Squat 3RM

195 x 3

200 x 3

205 x 3 (pr)

Week 3 Back Squat 5RM

175 x 5

185 x 5

195 x 5 (pr)

Week 4 Back squat 3RM

195 x 3

205 x 3

210 x 3 (pr)


Included in this program is high rep max sets of 20RM for Back Squats and Deadlifts, 15RM for Shoulder Press and 10-7-4, 12-9-6, 15-12-9 Unbroken sets for Deadlifts and Shoulder Press.  These sets are designed to rapidly increase your muscular endurance under load.”


If any of you have any questions about this new Strength Cycle please send me a message and I will answer them as soon as possible.


Happy Lifting!


Part 1: Strength Program

Hey East End Family!


I wanted to explain what our programming will look like in the coming year.  If you look at the 6 day microcycle rotation, you’ll notice that we spend 3 out of 6 days working on strength (Mon/Tues/Thur). On one of the remaining days, we work on high skill gymnastic movements (Wed).  On days we have a Strength piece the WODs will be shorter in duration to allow us to take our time on the warm-up and strength movement. If increasing your strength is not a goal of yours then you will have an option to do an endurance WOD only on Mon & Tues instead of the strength.  But hopefully after reading this article you will have a change of heart.


The focus of CrossFit is to build proficiency in all 10 general physical skills. If this is the case, why do we spend so much time focusing on strength? Well, there are a number of reasons for it, but the biggest reason is that I believe that strength is the most important of the 10. Before anyone starts protesting, think back to the last WOD you had to scale. Did you scale the reps, the range of motion, or the weight? My guess is that for 90% of you scaled the weight.


When it comes to CrossFit Metcons, having a greater strength base is incredibly important. In fact, this year CrossFit HQ analyzed all regional competitors and figured out the main difference was between a regional level athlete and a games athlete. Guess what? It was maximal strength.

Now, why is this the case? The best analogy I’ve heard for this is that your strength is like a drinking glass. It creates a platform for everything else. Everything inside that glass is the rest of your abilities. Having a bigger glass allows you to fill it with more things. In other words, the stronger you are, the more other abilities you’ll be able to develop. Let’s think about this from a gymnastics perspective. While there is certainly skill involved in learning a muscle up, you need to be strong enough to do several pull-ups and ring dips before you can successfully do a muscle up.



Little Glass VS. Big Glass

Additionally, there are different kinds of strength. If you look at the strength continuum below, you’ll see five types listed. 3 of the 10 general physical skills fall into that continuum. On one end, you have absolute strength, and on the other, you have speed. Power is right in the middle of the curve. Power is the ability to generate maximal strength in minimal time. If you have a bigger strength base to draw from, you have the potential to be more powerful. This is well illustrated if you look at the top Olympic lifters in the world. They are able to clean and jerk roughly 77% of their max back squat, and snatch roughly 62% of their max squat. If you compare these numbers to your own, it’s very apparent that Olympic lifters can squat A LOT. (Obviously I am oversimplifying here and ignoring the technique aspect of Weightlifting, but that’s the subject for another article.) Thus building strength is important for building power as well.



Force Continuum

In addition to power, building strength can help improve other physical skills as well. For example, having a dedicated time to work on our lifts gives us time to build proper movement patterns. This includes achieving full range of motion, which is important to build mobility and stability (topics for a future article). It also includes lifting with proper technique. Proper technique is safe technique, and it is the most efficient way to lift weights. Most of you have experienced the thrill of executing a great clean or snatch; it feels almost effortless. Imagine that every rep of a Metcon felt this smooth: you would be able to go faster and expend less energy, because you would be more efficient. This allows us to move harder and faster for longer. In other words, our stamina improves.

In addition to the physical payouts already discussed, I believe that programming with a strength bias adds value to the memberships you all pay for. First, it is a simple and objective way for you all to see that you are making progress. If you were able to squat 200 lbs for 1 rep last month, and you squat it for 5 reps this month, your stamina has increased. If you’re now able to squat 225 for 1 rep, you have gotten stronger. If you were previously unable to hit full depth in a squat and now you can, you’ve gotten more mobile. Additionally, the barbell is not subject to the same variables you encounter in a WOD. Either you lift the weight, or you don’t. You don’t have to worry about strategy, equipment placement, or transition from movement to movement. You’re also free from counting reps (well, somewhat). furthermore, strength work gives you better opportunities to learn as students. Instead of just having a coach yell “knees out, knees out!” at you repeatedly while squatting as fast as you can, you have time in between reps to actually receive some coaching and learn why we give that cue, and what we’re actually after when we say it. That way, when we tell you “knees out!” or “elbows up!” in a WOD, you’ll actually know what we mean.



Diagnosing vs. Coaching vs. Cuing

Finally, having a strength portion provides better structure and fills up your hour long classes better than simply having a WOD. If you as members pay for an entire hour, I believe you should be working for as much of that hour as possible. Our strength program fulfills this goal. Instead of coming in, warming up, hitting a WOD, and being done 20 minutes early, we would rather fill that hour with higher quality movement.

I hope this article was illuminating for most of you and explains the rationale behind our strength program.


Next week I’ll explain in greater detail what this Cycle entails.


Happy Lifting !


P.S.  This is not all my writing.  I can not take credit, I borrowed this from CrossFit Relentless blog post. It summed up my own thoughts on the importance of a strength program that I wanted to share it with all my athletes.


Soreness: There's No Way Around

Now that you're a few training sessions in you may or may not have experiencedSORENESS


Yes, soreness and discomfort, is a natural response to the physical exertion you’ve been putting on your body. You knew it was coming. Soreness is a good thing, means you have been exceeding your body’s status quo ahemmmm (sitting at a desk all day,


Soreness is part of anADAPTATION process that leads to greater stamina and strength as muscles recover and build. Long story short stronger muscles increase your body’s ability to burn more calories and increase your lean body mass!!


Whether you come from an athletic background or not these physical demands are NEW to YOUR BODY and there are no two ways around it. Breaking down and building muscle takes you right through soreness and discomfort.

But seriously what can I do about it?

What are the best strategies to cope with post-workout muscle soreness or DOMS (Delayed Onset Muscle Soreness)?

There are many methods that people have found to cope with soreness. Our recovery requirements are unique to each of our bodies. We recommend you try them all to see what is the right combination for you.



WHAT: Low-intensity, steady state aerobic exercises. 


WHY: These "flush" workouts flush the body with blood, providing nutrients and glycogen to depleted muscle stores, while avoiding strenuous work on the muscles.


WHEN: Best planned for one of your recommended two REST days.



WHAT: Lengthening of muscles. Dynamic & Static.


WHY: Prepares the body for exercise, increases your range of motion and prevents muscle imbalances that can lead to serious injury


WHEN: Pre-Workout Dynamic stretching are controlled movements, such as leg and arm swings, that slowly bring the muscles close to their range of motion limit without exceeding it.

Post-Workout Static stretching helps re-lengthen the muscles that have been tightened during the workout, preventing muscle imbalances and future injury.



WHAT: self-massage is usually the simplest, cheapest, safest, and most effective form of intervention.


WHY: Most minor trigger points are self-treatable. They may be a major factor in many common pain problems like low back pain. Muscle “knots”  are small patches of clenched muscle fibers that are sensitive and cause aching and stiffness.


WHEN:  Pre-Workout



WHAT: 2-3 minute body submersion in a cryochamber that keeps the temperature at -166 to -220 degrees F.


WHY: Cryotherapy decreases blood flow, inflammation, and pain; for these reasons, it is often used to treat acute injuries.


WHEN: Post Workout