A1. Stiff Legged DL @ 2010; 5-8 x 5; rest 20 sec
A2. Handstand Push Ups @ 1111; amrap x 5; rest 3 min
B. 50 Floor Wipers w/ partner (135/95)
C. 500 m row sprint OR 1 min on AD for max cals OR May Challenge
Month: May 2012
The 300 Challenge: Scaling Options
So some of you guys were asking about the scaling for the 300 challenge in order to make a decision about signing up. Well here ya go!
All will have a 20 min cut-off.
Advanced Men
– 25 Pull-ups
– 50 Deadlifts 135#
– 50 Box Jumps 24″
– 50 Push-ups
– 50 Floor WIpers 135#
– 50 KB Clean & Press 35#
– 25 Pull-ups
Advanced Women
– 25 Pull-ups
– 50 Deadlifts 95#
– 50 Box Jumps 20″
– 50 Push-ups *from knees
– 50 Floor WIpers 95#
– 50 KB Clean & Press 25#
– 25 Pull-ups
Intermediate Men
– 25 Pull-ups w/ band
– 50 Deadlifts 115#
– 50 Box Jumps 20″
– 50 Push-ups *from knees
– 50 Floor WIpers 115#
– 50 KB Clean & Press 35#
– 25 Pull-ups w/band
Intermediate Women
– 25 Pull-ups w/ band
– 50 Deadlifts 65#
– 50 Box Jumps 15″
– 50 Push-ups *from knees
– 50 Floor WIpers 65#
– 50 KB Clean & Press 18#
– 25 Pull-ups w/ band
Beginner Men
– 25 Pull-ups w/ band
– 50 Deadlifts 95#
– 50 Box Jumps 15″
– 50 Push-ups *from knees
– 50 Floor WIpers 95#
– 50 KB Clean & Press 25#
– 25 Pull-ups w/band
Beginner Women
– 25 Pull-ups w/ band
– 50 Deadlifts 45#
– 50 Box Jumps 15″
– 50 Push-ups *from knees
– 50 Floor WIpers 45#
– 50 KB Clean & Press 13#
– 25 Pull-ups w/ band
Everyone besides the advanced men will be able to pick which band(s) they would like to use for the pull-ups. Be thinking about which group you would like to be a part of. I will be sending out an email asking the list of people who have signed up on Wednesday asking their group preference. If you haven’t signed up yet then DO IT.
3 sets @ max effort:
4 TnG Power Clean
6 burpees AFAP
(rest 3 min b/t sets, same weight per set, faster per set)
then…
2 sets:
1 min AMRAP thrusters – 95/65#
1 min AMRAP toes to bar
rest 6 min b/t sets – high speed, high turnover is goal
then…
– 800 m run for time
300 Challenge Soles 4 Souls Shoe Drive Details
As part of the 300 Challenge, we’ve teamed up with Soles 4 Souls charity and will be hosting a shoe drive for the remainder of May. Soles 4 Souls is a great organization that has helped raise over 17 million pairs of shoes for those in need, and distributed them to 127 countries. To learn more, visit their website: http://www.
How to Donate? 3 Ways!
1) Bring your shoes to the gym during the 300 Challenge on May 12th from 9:00 AM – 1:00 PM. You’re welcome to stick around and watch the competitors, or grab a bite to eat.
Our Address:
East Dallas CrossFit
2201 Tucker St. #106
Dallas, TX 75214
*We’re directly across the street from the White Rock YMCA, behind La Parillada.
2) If you live near the gym, you may receive a bag /flier on your door this coming weekend. If you have shoes to donate, leave them out on your front porch on Saturday May 19th. We will be by sometime between 10:00 – 2:00 to pick them up.
3) If you can’t make either of these days, please feel free to bring your shoes by the gym anytime between now and the end of May. We will have a donation box inside the gym. Be sure to check the class schedule to make sure someone is there. We’re only open during class times.
What to Donate?
Shoes – Both used and new. Soles 4 Souls accepts anything – Tennis Shoes, Heels, Sandals, etc.
Money – We will also be taking monetary donations to help offset the cost of shipping. We are responsible for shipping the shoes we collect directly to the nearest Soles 4 Souls warehouse. $1/ pair of shoes is our goal.
FAQs from Soles4Souls.org
What types of shoes do you accept?
Soles4Souls accepts all types of shoes: athletic, running, dress, sandals, pumps, heels, work boots, cleats, dance, flip flops, just as long as they are new or gently worn.
How do I obtain a tax receipt?
You can fill out the form here: http://www.soles4souls.org/get_involved/tax_receipt.html and they will send you one from the corporate office.
Other questions? Visit http://www.soles4souls.org/
Chef Chuck: Cooking Off The Fat
Charles came to the first workout we ever had at the gym. Back when there was no electricity and it was 105 degrees outside. In the past year, since starting paleo and being introduced to the CrossFit methodology, Charles has dropped about 20lbs and around 10″. A Chef at Company Cafe and Two Sisters, Charles is always around temptation to stray away from his diet but after noticing immediate results, he has continued on the straight and narrow. Increases in energy levels and lean mass composition are two other positive side effects to his healthy diet. Keep up the good work Charles. You look great!
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Sign up for the 300 Challenge HERE. About 15 spots left and everyone is welcome!
Strict Weighted Pull-Ups
3-3-3-3-3
then…
for time:
– 21 KB Swings
– 21 Pull-ups
– 42 Double Unders
– 200 m run
– 15 KBS
– 15 Pull-ups
– 30 Double Unders
– 9 KBS
– 9 Pull-ups
– 18 Double Unders
– 200 m run
“The Chief”
Max rounds in 3 minutes of:
– 3 Power cleans (135/95)
– 6 Push-ups
– 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Start where you left off on the previous round.
The 300 Challenge Is Upon Us
You might have noticed something a little different about the top of the page…
What
The 300 Challenge is a workout designed to test stamina, strength, power, and heart. The workout was designed by the trainers of the actors in the movie 300 and used as a cap-off to an intense 10 week training regimen; A graduation test of sorts. The workout gets its name from the 300 total repetitions that comprise it. This workout is perfect for athletes of any level and is difficult enough to bring out your inner warrior. All athletes will take on Spartan 300 WOD. This is open to the public.
For time with a 20 min cut-off:
25 pull-ups
50 deadlifts
50 pushups
50 box jumps
50 floor wipers
50 one-arm kettlebell clean & press (25/arm)
25 pull-ups
When
The madness will take place on Saturday, May 12th beginning at 9am sharp! Movement standards will be demonstrated at 9 with the first heat starting at 9:20.
Where
East Dallas CrossFit located at 2201Tucker St., Suite 106, 75214.
RSVP
Only the first 30 to sign up will be allowed to compete. Please REGISTER HERE.