Thursday, January 1, 2009
Brand New Start
For time:
Run 8K
Post time to comments.
1 Kilometer = .621371192 Miles
Post three of your New Year’s Resolution to comments.
CrossFit Dallas Central
Posts Tagged ‘run’
Thursday, December 11, 2008
Let Them Eat Cake
10×100m Sprint
All sprints are max effort. Recover adequately between each round.
Post times to comments.
T-shirts are in. If you pre-ordered a shirt, see Sam or Spencer to make sure you get the right size and color. We’ve got to receive payment in order for you to pick up your shirt(s). If you didn’t pre-order, t-shirts are $25 per shirt. Thanks!
Eric Hicks, from Performance Self Defense, is teaching an “Intro to Krav Maga” Seminar this Saturday, December 13th, in the main room of the gym. The cost is $25 per person for the entire seminar (cheap!). Both members and non-members can attend. For more information, e-mail us at info@dallascrossfit.com. Thanks!
Thursday, December 4, 2008
On The Wild Side
“Badger”
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
3 Rounds, for time:
95# Squat Clean, 30 Reps
30 Pull-Ups
800m Run
Post time to comments.
Let’s get some for Chief Carter guys and gals.
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, December 3, 2008
Legendary
“Nicole”
As many rounds in 20 minutes:
400m Run
Max Reps Pull-Ups
Post total rounds to comments, taking note of number of pull-ups each round.
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!
Tuesday, November 25, 2008
Mess You Up
“Mr. Joshua”
5 Rounds, for time:
400m Run
30 Glute-Ham Sit-Ups
250# Deadlift, 15 reps
Post time to comments.
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Thanksgiving Holiday Hours:
Wednesday: No change, Same Hours
Thursday: Closed
Friday: Open Gym* from 10am-12pm
Saturday: 10am-11am
*Come get some technique work in, have a smooth Olympic Lifting session, do a benchmark WOD you have been meaning to hit lately, or just hang out. There will be no formal class structure, but at least one coach will be there. E-mail us with any questions you might have.
Wednesday, November 12, 2008
It Pays To Be A Winner
For time:
100m Run
200m Run
400m Run
800m Run
Rest enough between each distance to allow yourself maximum effort on each run.
Post times to comments.
Wednesday, November 5, 2008
The Lifestyle of Indefatigability
“Helen”
3 Rounds, for time:
400m Run
21 Kettlebell Swings (Men 53#, Women 35#)
12 Pull-Ups
Post time to comments. Refer back to 8-19-08.
Did you get a benchmark/nutrition notebook yet? If you did, are you keeping track of your efforts? Make sure you record every bit of raw data you can get your hands one, whether it’s a change in your sleeping habits, or a PR on the Crossfit Total by 40 pounds. So bring your notebook by this week, have one of the coaches take a look at it, and get some constructive criticism.
Monday, October 27, 2008
Respect
For time:
800m Run
50 Kettlebell Swings (Men 53#, Women 35#)
800m Run
50 Knees-to-Elbows
800m Run
50 Ring Dips
Rest precisely 2 minutes between each round.
Post time for each round to comments.
Halloween is the weekend. What are you going to be? Post thoughts to comments.
Clean and Jerk “Instructional” Video
Casey Burgener WR Clean and Jerk
Post thoughts to comments.
Wednesday, October 15, 2008
The Only Easy Day Was Yesterday
For time:
800m Run
7 Rounds of:
135# Push Jerk, 7 reps
15 Pull-Ups
800m Run
The clock starts at the first 800m run, and finishes after the last 800m run is completed.
Post time to comments.
New schedule, effective next Monday (October 20):
Monday-Thursday: 6am, 7am, 6pm, 7pm
M/W/F: 6am, 7am, 12pm, 6pm, 7pm
Friday: no 7pm (all other classes remain constant)
Saturday: 8:30-9:30 Free Saturday Workout; 9:30-11:30 Fundamental Class*
*The Fundamentals Class is reserved for new athletes learning the fundamental set of movements, as well as current athletes in need of a refresher. The Fundamentals class will be held dependent on prior announcement. If you need ANY additional coaching on ANY of the movements we do in our programming, this is for you.
Thursday, October 9, 2008
BAILOUT!!!
4 Rounds, for time:
400m Run
50 Air Squats
Rest 10 Minutes
“Mystery Box”
Post time and your mystery box cool-down to comments.
Refer back to July 7, 2008.
Announcement: We will not be holding the 7pm group class this Friday. Send any questions to info@dallascrossfit.com.
Robb Wolf, The Paleo Diet, The Zone Diet, Front Range Crossfit Nutrition PDF
