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!
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.)
Tuesday, October 21, 2008
Back Squat
3-3-3-3-3
Rest 10 minutes
Max Reps of Ring Dips/Ring Push-Ups/Parellete Push-Ups
Post max load and max reps to comments.
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.
Monday, October 13, 2008
“The San Francisco Crippler”
For time:
Bodyweight Back Squat, 30 Reps
1000m Row
Post time and bodyweight to comments.
Announcements:
#1
We are making a few changes to the 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.
#2
We are putting together ideas for new t-shirts. Post thoughts (and reasons why it would make for a good shirt) to comments.
Thanks!
Thursday, October 9, 2008
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
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