Get started at CrossFit Dallas Central.
Follow these steps and get in the gym today.
FE Wednesday
lecture - OH squat,
with a partner:
- partner one completes 15 burpees
- partner two completes 10 OHS with barbell, if they finish OHS before their partner finishes burpees they must hold barbell in overhead position
- x5 rounds
- barbell cannot touch the ground, if it does assume a penalty of 400m run at the end of the workout
FP Wednesday
- A1. Push press: 4-6 reps x 5 sets; rest 30 seconds
- A2. Kipping pull-ups: AMRAp (-1) x 5 sets; rest 2:00
- B. Beginner: ring dip support holds: 5 sets x AMRAP
- B. Intermediate: ring dip @ 51X1: 5 x 6-8 reps; rest 2 minutes
- B. Advanced: AMRAP kipping ring dips in 15 seconds; rest 45 seconds x 6 sets
- C. Poor man's GHD: 3 x 12-15; rest 90 seconds
FC Wednesday
Jackie Crew:
- 3 Rounds: 100m Row @ 10 damper, 5 front squats 5 push press 5 thrusters w/ 45# bar, 5 Strict Pull-ups
Deadlift Crew:
- 3 Rounds: 10 Russian Swings w/ 88/70, 30 Double Unders
HSPU Crew:
- 2 Rounds: 25 double unders, 2 Wall Walks, 5 strict toes to bar, 5 shoulder to oh w/ 60/45K, 6 lunges
THEN:
Jackie Crew:
1 Set @ 100%
- 350m Row
- 20 Thrusters @ 45#
- 15 pull-ups
Deadlift Crew:
1 set @ 100%
- 7 - 5 - 3
- Deadlift 125/85K
- Box Jumps @ 30/24"
HSPU Crew:
1 Set @ 100%
- 12 HSPU
- 30" Hold/10" hold for every time you break
- 12 Toes to Bar
- 30" Hold/10" hold for every time you break
- 12 Shoulder to Overhead @ 72K/52K fat bar
- 30"Hold /10" hold for every time you break
- 10 Walking Lunges
+
Rest 10 minutes
+
EVERYONE: AMRAP in 5 Mins @ 80%
- 1 Rope Climb
- 1 Clean 225/135
- 1 Front Squat 225/135
IMPORTANT UPDATE ON GYM HOURS THIS WEEK!
Between the upcoming holiday and the CrossFit Games - South Central Regional event this weekend, we will be having modified hours Friday, Saturday, & Monday.
Please join us on Monday for heats starting at 4, 5, & 6pm to take on "Murph" in honor of Memorial Day:
For time:
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
My Kryptonite
April 8, 2013 Keir Simon
This is how things went growing up when it came to eating out...
Mom/Dad - "Where do you guys want to eat tonight?"
Me - "I don't care as long as there is BREAD!!!"
Ok, maybe this isn't exactly how it went but it easily could have. I was every parents dream when it came to eating out. Why, because if the restaurant served free bread I was set. That was my dinner and I couldn't have been happier about it.
We all have that one place growing up where your family used to eat, that place you will never forget. For me that place was Mecca. How this place isn't on every travel channel/food network "best diners in the US" show is beyond me. The number one reason why it should be on such lists...CINNAMON ROLLS!!! Now don't get me wrong, it probably wasn't as big as I remember since I was kid at the time but holy heaven it was HUGE. It filled up the whole plate and then some. Fresh, warm, with butter melting on top...excuse me, I need a moment.
I bring this up because giving up (for the most part) simple carbs/sugar has been a struggle. Craving baked goods is a regular part of my day...donuts, cookies, cake, cupcakes, etc. Yes I still indulge occasionally but it's 1/20th as much as I use to. I will be the first one to admit that I'm fortunate that I don't put on weight as easily as some (gift and curse) but it doesn't mean I don't feel the physical effects of a sugar high and subsequent crash. Feeling tired, run down, unable to concentrate, and lets not forget the guilty feeling.
more
- Monday - Thursday: 6:30am, 9:30am, 4:00pm, 7:00pm.
- Friday: 6:30am, 9:30am, 4:00pm
- Saturday: 10:00am (FREE)
- Sunday: Closed
- Mon. - Thurs.: 5:30am, 6:30am, 7:30am, 8:30am, Noon, 4:00pm, 5:00pm, 6:00pm, 7:00pm.
- Friday: 5:30am, 6:30am, 7:30am, 8:30am, Noon, 4:00pm, 5:00pm, 6:00pm
- Saturday: 8:00am, 9:00am
- Sunday: Closed
- Monday - Thursday: 6:00am, 6:00pm
- Friday: 6:00am, 5:00pm
- Saturday: 11:00am
- Sunday: Closed
