CrossFit Deep Ellum

Adventures in Solitude

Fri, 03 Sep 2010 02:36:08 +0000

WOD

“Jonesworthy”
Squat: 80, 64, 48, 32, 24, 12
KB Swing: 40, 32, 24, 16, 12, 6
Pull-up: 20, 16, 12, 8, 6, 3

First round is: 80x Squats, 40x KBS, 20x Pull-up
Second round is: 64x Squats, 32x KBS, 16x Pull-up
Etc.

Some important announcements:
9/4 – No Free Saturday Workout
9/6 – Open Gym from 9-11am, all regular classes closed
9/25 – No Free Saturday Workout due to hosting the Olympic Certification

Kids

Thu, 02 Sep 2010 01:52:25 +0000

WOD

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Air squats

Right Where They Left

Wed, 01 Sep 2010 03:12:23 +0000

WOD

“Gwen”
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. There is no RX’d weight. It is simply as heavy as you can go to complete the sets without dropping the bar.

Between Two Lungs

Tue, 31 Aug 2010 02:38:21 +0000

WOD

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Rudie Fails

Mon, 30 Aug 2010 02:41:40 +0000

WOD

“Running Jackie”

1200m Run
50 thrusters (45 #)
30 pullups

Congrats Spencer! For winning best male weightlifter at the OlyAthlete meet this weekend. He won an hour of training with THIS GUY!

Mobility Time

Mon, 30 Aug 2010 02:35:31 +0000

There was a previous post where I talked a bit about recovery methods. One of which involved mobility work. Last week we posted a video from Kelly Starrett who has begun posting Mobility “WODs”. This is an amazing free resource he has provided and we recommend everyone add this to their daily routine. The link is up on the whiteboard in the gym and you can also click on the image below to jump to his blog. The dude knows his stuff. He runs the CrossFit mobility cert which Koy and I both went to earlier this year. He is also a Doctor of Physical Therapy and part owner and coach of CrossFit San Francisco.

Check it out! Your body will thank you.

Dog Days Are Over

Fri, 27 Aug 2010 03:04:47 +0000

WOD

As Many Rounds As Possible In 20 minutes
400m Run
1:1 Work to Rest

Ever thought about scheduling a session with a coach about diet and nutrition? If so, sign up for the nutrition seminar. It’s the same price but twice the amount of time!

Some important announcements:
9/4 – No Free Saturday Workout
9/6 – Open Gym from 9-11am, all regular classes closed
9/25 – No Free Saturday Workout due to hosting the Olympic Certification

WEEEeeeeee!!!

Thu, 26 Aug 2010 02:39:43 +0000

WOD

25 Hang power cleans (135#/95#)
50 Pull ups
100 Double unders
200m Farmers carry
400m Run

Percussion Gun

Wed, 25 Aug 2010 03:16:33 +0000

WOD

“Tabata This”
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Ever thought about scheduling a session with a coach about diet and nutrition? If so, sign up for the nutrition seminar. It’s the same price but twice the amount of time!

Some important announcements:
9/4 – No Free Saturday Workout
9/6 – Open Gym from 9-11am, all regular classes closed
9/25 – No Free Saturday Workout due to hosting the Olympic Certification

Ten Thousand Lakes

Tue, 24 Aug 2010 03:05:36 +0000

WOD

3 Rounds
10 Thrusters (135#/95#)
50 Double Unders

Ever thought about scheduling a session with a coach about diet and nutrition? If so, sign up for the nutrition seminar. It’s the same price but twice the amount of time!

Some important announcements:
9/4 – No Free Saturday Workout
9/6 – Open Gym from 9-11am, all regular classes closed
9/25 – No Free Saturday Workout due to hosting the Olympic Certification