Volunteers and Judges Meeting

Excitement is building as Barbells & Handlebars is set to go down this Saturday. We are still in need of volunteers and judges to help the event run smoothly. This event is on a bigger scale than last year with more competitors, sponsors and event. In order for it to run smoothly, we all need to be on the same page.

We will be holding a judges and volunteer meeting this Wednesday at 8:30pm. Please plan on attending if you know you can help out this Saturday. If you can’t come on Wednesday but still would like to help out on Saturday, please let us know and we can fill you in as best we can.

BBHB 2013 Workouts 13.1 & 13.2 Released!

Working out for a good cause will help it grow too! Join us on November 30th for Barbells & Handlebars. Join in or volunteer to judge!

Here are the first two workouts…

Workout 13.1 The Clean Ladder

Intermediate

Clean ladder

Women’s Weights:

65, 75, 85, 95, 105, 115, 120, 125, 130, 135

Men’s Weights:

115, 135, 155, 175, 195, 205, 215, 225, 235, 245

—–

Advanced

Clean + hang clean ladder

Women’s Weights:

85, 95, 105, 115, 120, 125, 130, 135, 140, 145

Men’s Weights:

135, 155, 175, 195, 205, 215, 225, 235, 245, 255

At the start of each minute, athletes have 45 seconds to perform the movement(s) at the specified weight. If completed within the 45 seconds, the athlete will then have 15 seconds to move to the next bar.

Intermediate:

All intermediate athletes will have to perform a clean from the ground. The bars will start at 115/65 and build to 245/135. This can either be a muscle, power, or squat clean. The bar must be in a controlled front rack position with knees and hip extended and elbows out in front for the rep to count. The movement must be completed before 45 seconds is up.

Advanced:

All advanced athletes will have to perform a clean followed by a hang clean WITHOUT dropping the bar and WITHOUT letting the bar pass below the knee. The bar must be in a controlled front rack position with knees and hip extended and elbows out in front for BOTH cleans. The bar must be in a controlled front rack position with knees and hip extended and elbows out in front for the rep to count. BOTH movements must be completed before 45 seconds is up.

*If an athlete misses on any bar, they may attempt that bar as many times as they want in the 45 seconds. For the bar to be completed, the hang clean must be finished within the 45-second time frame. If an athlete misses a bar and does not wish to attempt again, they may perform AMRAP deadlifts with the remaining time (these will be used for tiebreaks).

——————–

Workout 13.2 – The 6 minute AMRAP

 

1k Row

then in the remaining time perform max reps of:

– 3 shoulder to overhead

– 3 over the bar burpees

– 6 shoulder to overhead

– 6 over the bar burpees

– 9 shoulder to overhead

– etc…

—–

Intermediate Weights:

115/75

Advanced Weights:

155/105

*At 3,2,1 Go! All athletes will start into a 1,000m row. After the row is complete, the athlete will then hop straight into 3 shoulder to overheads and three over the bar burpees. The sequence will increase by 3 reps for each round forming a 3-6-9-12-15 (and so on) rep scheme. There will be a 6 minute time cap. Score is number of singular reps completed in 6 minutes.

Shoulder to Overhead: The standards for shoulder to overhead start with the bar in the front rack position. The bar can then be taken overhead in a variety of ways including and limited to a strict press, push press, push jerk, or split jerk. If the athlete decides to do a split jerk, both feet must return side by side before the weight can be lowered again. There must be an extension of the knees, hips, and shoulders with the weight overhead for the rep to be considered good.

Over the Bar Burpees: The athlete can line up however they want to perform an over the bar burpee. Parallel or perpendicular to the bar are both acceptable. The jump over the bar must be performed with two feet leaving the ground at the same time (no step-overs). The feet can land at separate times. The hips DO NOT have to extend all the way while traveling over the bar. 1 burpee + 1 jump over the bar = 1 rep.

 

Introducing Class Sign Ups!

Starting Monday, November 11th

This coming Monday, we will be incorporating class sign-ups for all classes. Class sign ups are great way for us to account for the comings and goings of all of our members. Also, we will now be able to regulate class sizes in an effort to give each of our members adequate attention to continue learning and growing as athletes.

How do you go about signing UP? 

Direct your attention to the new “sign up” button (under the WOD). Clicking it will take you to the class schedule where you can pick your class and sign up. Please sign up during the day or night before your class.

How do you go about signing IN?

Once you have signed up and bring your happy butt to the gym, it’s time to sign in. There will be an iPad located near the front door that will make sign-ins easy. You can just type in your phone number (the one on your profile) and you’ll be good to go. Yes, it is that easy.

We realize that this will take some time getting used to so next week will be more of a ‘warming up’ week. Once it is habit, it won’t be such a big deal. We will send out another email on Sunday as a reminder before Monday.

Registration Is Now Open

 

East Dallas CrossFit is hosting the 2nd annual Barbells & Handlebars competition on 11/30/2013. Consisting of 3 WODs and a month long razor strike, BB&HB is aiming to raise $10,000 to benefit the Movember foundation! We need both competitors and volunteers to help make this event better than last years! Read on for details…

East Dallas CrossFit - Barbells and Handlebars (191)

Registration Terms

Entry into competition on Sat. November 30th CLICK HERE TO REGISTER
Entry into the Mustache/Costume Competition
Barbells & Handlebars 2013 T-Shirt
Free Beer & Food at the After Party!
Athlete Swag Bag & 1 Free Raffle Entry

Changes in 2013

Last year we were able to raise $1000 to donate directly to Movember. This year we have increased our goal to $10,000. In order to reach this goal, we need your help! Everyone who purchases a ticket to the competition will be asked to join our Movember fundraising team, with the goal of raising at least $50/person in the month of November. With 100 competitors, we should be able to raise $5,000 before the competition even begins!

2013 Rules

  1. Must start with a clean shave on November 1st
  2. Follow the official Movember stache guidelines here – Movember Rules
  3. Everyone who competes will automatically be entered into the Mustache/Costume competition. We are expecting some fierce competition.
  4. Every competitor must join the Movember fundraising team and is encouraged to raise at least $50 during the month of November. Start here: Team Page & click the “Join” button to get started.
Advanced or Intermediate

There are 4 athlete divisions. Advanced (Men/Women) & Intermediate (Men/Women). All 4 divisions will participate in 3 separate events throughout the day.
Advanced – Should be able to complete CrossFit Open WODs as rxed.
Intermediate – Should be comfortable with basic lifts, including the olympic lifts, but will not be expected to do advanced movements (ie. muscle ups or double unders). Perfect for your first CrossFit competition. All weights will be scaled.

Prizes
Thanks to our sponsors this year, we will have prizes for each of the following categories:
  • 1st place in each of the 4 divisions (Intermediate & Advanced Women/Men)
  • Best Mustache/Costume (Women/Men)
  • Most Money Raised (Individual)

Prize Sponsors: Lukes Locker, Cryo USA, Torchys Tacos, and many more.

Raffle

This year, spectators will have a chance to join in on the fundraising fun. At the competition, we will be hosting a raffle for various prizes (TBD). The tickets will be $5 each or $20 for 5. Invite your family & friends along!

Kids competition

This event is 100% family friendly. Bring your kids! We will have a side-competition (jump ropes/ box climbs) for kids to participate in.

After Party

The after party will be at The Lot, 7530 E Grand Ave  Dallas, TX 75214,  from 2:00 – 4:00 PM immediately following the competition. Athletes are invited to enjoy free beer and tacos. Family & friends are welcome!

A huge thanks goes out to our 2013 sponsors:

FC Dallas, Dodge RAM, Fringe Sport & Zeus Comics. 

Questions? Email [email protected]. No refunds.

All proceeds go to benefit the Movember foundation.

Shave Off Party

shaveoff

Mark your calendars! This Friday, 11/1, come hang out at EDCF for our second annual ‘Shave Off Party‘ in honor of the start of Movember. Movember is a month of spreading awareness about prostate and testicular awareness. It is also the month that we put on our biggest event, Barbells & Handlebars (11/30).

How do we spread awareness? By growing moustaches over the entire month of November (hence the name Movember), of course. At 7:30pm this Friday, we will be shaving our upper lips to see who can grow the best (or worst) ‘stache by the start of Barbells & Handlebars. There will be prizes up for grabs at the end of the month. So bring your razors and shaving cream of choice and join in on the fun.

Don’t feel left out ladies. You are definitely encouraged to come and hangout, too! Come hold a mirror for one of the guys shaving and enjoy an adult beverage along with your awesome EDCF community!

 

Speciality Classes

ECDF is proud to offer a variety of specialty classes outside of our regular class schedule. These are free to members so take advantage!

  • Olympic Lifting – The goal of this class is to teach others the technical proficiency of the olympic lifts, focusing on the snatch and clean & jerk. Feel like this is one of your weaknesses or think you need some extra help? Then this class is for you whether you are fresh from the CF Prep Course or a seasoned EDCF veteran. These classes are offered Saturday mornings at 8:00AM. 

East Dallas CrossFit - Barbells and Handlebars (180)

  • Endurance – LIke Olympic Lifting, our Endurance class is meant to supplement and enhance your experience in the regular classes at EDCF or be applied to training for an outside endurance event. Would you like to train for a 5K, 10K, 1/2 or full marathon? Have a triathlon in sight? Or would you just like to work on your cardiovascular endurance? Come join Coach Ben on Sundays at 11am (new time!) for a variety of stamina and endurance drills to help you reach your goals.

 

Open Gym Tomorrow At Noon

photo

 

Friday (tomorrow) 10/18

Tomorrow’s noon class will go on as scheduled with a slight change. It will be ‘open gym’ style. There will be the daily workout on the board and a led warm-up but athletes will have a choice to either do the daily workout or work on something of their own. Chase will be present should you have any questions. Thank you and sorry for an inconvenience this may cause.

Barbells & Handlebars 2013 Coming Soon!

Barbells & Handlebars 2013

As the air gets a little crisper, our thoughts turn to Movember. Once again Barbells & Handlebars plans to take the fight to prostate and testicular cancer and we know you’ll have our backs.

First—a Clean Start

Join us for a shave off party to kickoff Movember with vigor. We’ll meet at the gym for shaving and drinks.

Where: East Dallas CrossFit Gym

7230 Gaston Ave
Dallas, TX 75214
 View Map

When: November 1, 2013 at 7:30 PM

Put Barbells & Handlebars on Your Calendar

This year BB&HB will be Saturday November 30, 2013.

A Few Changes This Year

Last year you helped us raise $1,000 that went directly to the Movember campaign. As we all know, it takes goals to drive us and make us better. We know we can all do better this year.

This year the entry fee is $50 and we’re asking every competitor to raise an additional $50 in donations. We know we can make 10x the donation this year.

We are also moving the competition to accommodate more people safely. This year BB&HB will be at Lakeside Baptist Church, which is just down the street from EDCF.

9150 Garland Rd  Dallas, TX 75218 View Map

Stay tuned for official sign-up information. Feel free to contact us if you have any questions.

214-326-0776

[email protected]