12/24 – 10am only
12/25 – closed
12/26 – 10am only
12/27 – regular schedule
12/31 – regular schedule with no 6:30 or 7:30pm classes
1/1 – 11am only
1/2 – regular schedule
*All new group Prep Course starts on Monday, January 6th. Need a gift idea for the holiday? Reserve a spot for friends or family and you will recieve $30 off the normal prep course price (members only)!
4 Ways To Help Keep Your New Year’s Resolution
1. Be Goal Specific – You might be thinking “I want to lose weight” or “I want to get stronger”. Great! How much weight do you want to lose? How much stronger do you want to get? Making your goals quantifiable gives you a way to check your progress. Weekly weigh-ins or setting up a strength cycle outside of class (with the help of a coach) are ways to track progress by the numbers. Start thinking more along the lines of “I would like to lose 10lb. in 2 months” or “I would like to add 15lb. to my back squat and 10lb. to my clean”. This way sounds much more realistic and attainable.
2. Keep Track Of Progress – Before you get started, map everything out week by week. Write out diet plans, make grocery lists, keep charts, and track you strength gains online. By seeing how far you have come, you will stay determined and positive throughout the rest of your journey.
3. Prioritize – Make time for your goal(s). If you need to skip a couple of your evening shows to get in another workout or prepare food for the week, then so be it. If you need to block off your schedule ahead of time to get something done, then do it. Being healthy and happy should be a priority in your life.
4. Get Some Help – Having a partner is great. This is someone who will make you feel accountable if you misstep on the way to your goal. If you are not easily self motivated, find someone who is. They will rub off on you and you will try hard to not disappoint them. The more your goals match up with those of your partner, the better.
The new year is just around the corner. Try putting some of these into action as you plan your own resolutions!
We are so proud of our community as we come off of our annual competition, Barbells and Handlebars. Seeing everyone come together, competitors and volunteers both, to make this event happen is what the spirit of CrossFit is all about. We are tallying up the money raised for Movember and will let everyone know as soon as possible. Check out the scores from Saturday along with some of the pictures from Instagram that you all took. If you took any pictures of the event, please add a #bbhb2013 for them to end up on the Barbells and Handlebars website and we can all enjoy them.
Holiday Hours
Wednesday: Regular hours
Thursday: No class
Friday: 8am & 12pm only
Saturday: Barbells & Handlebars @ Lakeside Baptist Church (No Saturday class)
Sunday: Regular hours
Barbells & Handlebars Volunteer 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 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 will fill you in as best we can.
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.
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.
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.
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…
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
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.
