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
Monday, December 29, 2008
“Karen”
For time:
150 Wall-Ball shots, 20# Ball
Post time to comments.
Schedule for the remainder of the week:
Monday-Wednesday: 6AM & 6PM Only
Thursday: Closed
Friday: Resume Normal Schedule
Wednesday, December 3, 2008
“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!
Monday, November 17, 2008
“Diane”
For time:
21-15-9
Deadlift, 225#
Handstand Push-Ups
Post time to comments.
Congratulations to Spencer for passing his Level 2 Certification this weekend at Crossfit One World. Despite a traditionally high failure rate, Spencer was able to prove that we do actually know what were talking about. Go Spencer, Go Team.
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!
Wednesday, November 5, 2008
“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, 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 7, 2008
“Annie”
50-40-30-20-10
Double Unders (sub tuck jumps)
Ab-Mat Sit-Ups
Post time to comments.
It’s tough to meet a dishonest callus. They represent weeks (perhaps months) of solid, consistent effort. How can you not love your body’s ability to specifically adapt to it’s situational requirements? All that natural phenomena and they protect your hands to boot…what’s not to like?
Unfortunately it is possible to have too much of a good thing. Once in a while a little callus maintenance is in order to avoid excessive build-up and potential dermal disaster. For the discreet among us, a file in the shower while the skin is soft does the trick. For the bull-headed among us, too much chalk and not knowing when to stop will rip that little bastard from your hands post-haste…especially fun training is to be had in the weeks following such an event (so think it through before you push through).
For the rest of us, there are the unorthodox methods of callus removal:
The classic ‘Pick-at-the-dinner-table’ whilst listening to your family regal you with tales of their day…
The tooth-sharpening glee of the ‘Chomp-spit-n-stomp’…
The sensory oddity of the ‘Nail-clipper-cut-away’…
Post best callus removal method to comments. Be proud, you earned them!
Friday, October 3, 2008
“Fran”
21-15-9
Thrusters (Men 95#, Women 65#)
Pull-Ups
Post time to comments. Refer back to 8-21-08.
As a reminder: we will be holding a workout tomorrow (Saturday) at 8am for all of our regular monthly members.
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