Tuesday, December 30, 2008
“Chelsea”
One round, on the minute, every minute, for thirty minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
Post number of rounds to comments. Refer back to 7-16-08.
Schedule for the Remainder of the Week
Monday-Wednesday: 6AM and 6PM Only
Thursday: Closed for New Years
Friday: Resume Normal Schedule
Tuesday, December 2, 2008
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Eric Hicks, from Performance Self Defense, is teaching an “Intro to Krav Maga” Seminar on Saturday, December 13th, in the main room of the gym. The cost is $25 per person for the entire seminar (cheap!). For more information, e-mail us at info@dallascrossfit.com. Thanks!
Wednesday, November 26, 2008
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
A brief history and summary of the United States Navy Chief Petty Officer.
Thanksgiving Schedule
Wednesday (Today): regular schedule
Thursday (Thanksgiving): all classes cancelled
Friday: open gym 10am-12pm
Saturday: NO Fundamentals Class, regular 10am free workout
Please be on top of your nutrition today. We all know we’re going to go nuts tomorrow. And we totally deserve it! Happy Thanksgiving guys and gals!
Friday, November 21, 2008
“J.T.”
21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups
Post time to comments.
Ronnie’s “Double Bodyweight” Deadlift
We will be hosting our Free Saturday workout, tomorrow, at 10:00am. The workout is scalable to all fitness levels, so feel free to bring friends and family. We will also be holding our weekend Fundamentals Class from 8-10:00am. Please see our FAQ section for more information. Thanks.
Thursday, November 13, 2008
“Cindy”
As many rounds in 20 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
-Or-
“Mary”
As many rounds in 20 minutes:
5 Handstand Push-Ups
10 1-Legged Squats
15 Pull-Ups
Post rounds to comments.
This Friday evening, we will all be meeting at the gym after the last night group class to enjoy fabulous gourmet pizza at Fireside Pies, and then to a viewing of the new James Bond film, The Quantum of Solace (aka, True Life: My Name is Bobby Sirkis). The dress is casual!
Monday, November 3, 2008
“Angie”
For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
Post time to comments.
Happy Monday. Now, set a new PR.
Special thanks goes out to Craig S. for graciously hosting the ENTIRE Crossfit crew at his house last night for a most awesome football watching party. In Spencer’s words, “I’ve never seen this much meat before. It’s like a dream come true.” Thank you, Craig. What a great way to start off the week.
Friday, October 24, 2008
“Barbara”
5 Rounds, for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest precisely three minutes between each round.
Post time for each round and total combined time to comments.
Reminder: If you haven’t picked up your benchmark/nutrition notebook, please do so tomorrow. (It’s free.)
Monday, October 20, 2008
“Grindy”
3 Rounds, for time:
5 Rounds of Cindy (5 Pull-Ups+10 Push-Ups+15 Air Squats)
Clean and Jerk, 10 Reps (Men 135#, Women 95#)
Post time to comments.
New schedule starts today. Click here for the week’s layout.
Wednesday, October 8, 2008
1 minute Row (calories)
1 minute Push-Ups
1 minute Air Squat
1 minute Med-Ball Clean (Men 20#, Women 10#)
Repeat for 45 seconds, 30 seconds
Post your total reps for each round to comments.
We’re hosting a Crossfit Running and Endurance Sports Seminar the weekend of January 3. Sign up here. It’s worth it. Sam attended this last May, and the week afterwards PR’d his Helen time by 90 seconds. Makes you wonder…
Everyone here could express a few things we need to work more on. Whether it’s running, clean and jerk technique, the infamous l-sit, or just nailing down that damn kipping pull-up, we’ve all got areas we wish we could improve upon. What’s yours? What are you lacking in? What one movement/skill/event that would make your day better if only you were more efficient at it?
Post your top three “goats” to comments. Let ‘er rip!
Saturday, September 27, 2008
As we will not be holding our free Saturday workout today, here is a WOD you can do on your own, without any equipment:
“Running Cindy”
As many rounds in twenty minutes of:
200m Run
10 Push-Ups
15 Squats
Use a track, treadmill, odometer, or approximate the distance. Post total and partial rounds to comments.
Catch up on your sleep, hang out with your family, eat some healthy food, and have a safe, fun, and adventurous weekend.
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