User login

New Weekday Schedule

Schedule Header Image
We have added a couple of new classes to the daily schedule to better serve our athletes. The weekend schedule remains intact.

Monday through Friday:
6:00 AM
7:00 AM
8:30 AM (New Class)
12:00 PM
4:00 PM (New Class)
5:00 PM
6:00 PM
7:00 PM* (No 7pm on Friday)

FREE SATURDAY WOD 10AM, regular class 11am

Search the Site

Gym Information

Gym Information
Address
5631 Dyer Street
Dallas, TX 75206
Google Map

Classes
Mon-Fri: 6, 7, 8:30, 12, 4, 5, 6, 7*
*no 7pm on Friday
Sat: 10am (Free Workout), 11am (Members Only)
Sun: CLOSED

Questions?
Visit our About & FAQ or our Getting Started pages or email us.
info@dallascrossfit.com

Universal Truths

Nov 10 2009

Snatch Grip Deadlift (Off Risers)

3-3-3-3-3

Rest 5 minutes

"Interval Nancy"

4 rounds for total time of:

400m run

15 overhead squats, 95 pounds

Recover completely between each round.

Post loads and total combined time for all four rounds of Nancy to comments.

Make sure to eat a balanced protein/carb/fat meal 45-60 minutes post workout.

Snatch Grip Deadlift Off Risers Video

86 Comments

Wade A. Padgett - Nov 10 2009 - 07:52 AM

Go here:

http://goooh.com/

Vote for Wade

Chris - Nov 10 2009 - 08:32 AM

185# snatch grip DL. 11:28 total time (3:00/2:52/2:48/2:48) for 4 rounds of Nancy with 75# OHS. Lot of fun this morning, 0600 crew. Happy Birthday to the USMC. Semper Fidelis.

Mel - Nov 10 2009 - 08:34 AM

Chris - being a former Marine - thanks for the Shout out... Semper Fidelis! Have a great day everyone :)

Chris - Nov 10 2009 - 08:42 AM

Should have suspected you were a devildog, Mel! I was arty on active and reserve duty. There are quite a few of us in this box; I imagine Lithgoe and Matt are going to do Nancy in their dress blues tonight.

Curt - Nov 10 2009 - 09:25 AM

great energy in the box last night. good job all. i posted this a couple of weeks ago and now i can't find it. but i'm trying to get a 5 person team together for the white rock marathon. we have three so far, me, John and Michelle Mc. we need two more. it's about $35/person.

Carrie - Nov 10 2009 - 09:32 AM

Curt - I would be interested in joining the relay team, but I am not certain whether I can yet. I will get back to you as soon as I know! Sounds really fun!

Curt - Nov 10 2009 - 09:40 AM

cool. i think you would be the 5th and final person. all cfdc athletes. the race is sunday, 12/13/09.

Guy - Nov 10 2009 - 09:46 AM

225#
10:49 (2:33 2:35 2:53 2:48, 65#)

Just realized that I did Nancy right after starting at CFDC, on 9/2/2009. Five rounds scaled to a damn PVC pipe in 14:48. Even though this was Interval Nancy, I think I see an improvement.

Chase - Nov 10 2009 - 10:18 AM

Happy Birthday USMC!
Happy Birthday MDGS! (Mack Daddy Gangsta Stuart)

Good work being done with the Rooster Crew this morning!! And as in classic Tuesday fashion... ITS GAME DAY!! Moa Zedomination playing 7:25 and Snatch Thrusters playing at 9:15.

Great picture today haha looks like fun.

Carin - Nov 10 2009 - 10:26 AM

Chase, how right you are - mud is WIN! Mark your calendars - next opportunity to roll in the mud while running a 10K and tackling some awesome obstacles is April 11. Let's get a better showing from CFDC next time! 145#, 11:01 on rowing interval Nancy with 45# bar Happy Birthday Stuart!

Sam II - Nov 10 2009 - 10:33 AM

This is a way's away, but I think it is worth posting to get some people fired up about signing up. http://www.warriordash.com/register2010_texas.php

Michelle Mc. - Nov 10 2009 - 10:34 AM

Carin-I'm there next time! Have some friends who did it and they won't shut up about it! Count me in.

Mark - Nov 10 2009 - 10:37 AM

135# then 225# deadlift. My form felt iffy on those risers today so I stuck with 225# for 4 sets.

2:18/2:57/2:37/2:43 - Got the first round RX'd but blew myself up (as evidenced by round 2!), scaled to 75# for the rest. At least I'm consistent by going *waaay* too fast on the first interval every time we have a WOD like this.

Hope to make it out to CFDCFFB tonight - both teams are gonna dominate!

E - Nov 10 2009 - 10:38 AM

Hey gang! I hate to post things that aren't fun on the blog but I just got this email this morning from one of my best friends and thought I would relay the message. "I just wanted to remind you guys to be extra careful when you are out and about, especially in the Uptown/McKinney area. My friend, Michael, was mugged/car jacked last night 10 feet from Avanti. He was stepping out of his car when he saw someone standing over him. Michael tried to get back in the car but the guy pulled out a gun and shoved it into his ribs. The thief demanded for Michael's wallet and then his car keys. Micheal handed over the wallet but tried throwing the keys away from the guy. The guy blocked him and shoved the gun further into his side, got the keys, got into the vehicle (Toyota Four Runner) and drove away. According to the police this is the 6th recent incident within a one mile radius. Usually the thief makes the victim go to the ATM and drain their accounts." Please be careful and never put up a fight when something like this happens...You life is SOOOOO much more valuable than your car and bank account!

Scott - Nov 10 2009 - 10:41 AM

Stu - Happy B-Day 225# SGDL 9:08 total on Nancy Rx

Curt - Nov 10 2009 - 10:54 AM

carrie - what's your email address we can start planning the white rock relay.

Mel - Nov 10 2009 - 11:00 AM

Sam II that looks Awesome... If you go I def want to join in.

Guy - Nov 10 2009 - 11:03 AM

Erin - Reminds me of an incident at SMU a day or two ago. A girl was walking down Hillcrest at 3:30pm (read: broad daylight on a busy street).

A guy walked up from behind and tried to take her purse. She resisted, and he pulled out a knife and started slicing and stabbing her arm until she let go.

They didn't catch the perp.

Chase - Nov 10 2009 - 11:08 AM

Sam II - I am in.

Carin - Nov 10 2009 - 11:14 AM

Sam II - very awesome! I'm totally there!

E - Nov 10 2009 - 11:16 AM

Sam II - What a blast...it's like Mud Run on crack! I could definitely be in...will give me a great excuse to get my running up to par!

Carin - Nov 10 2009 - 11:17 AM

What's the deal with all the violent local crime recently? My coworker (who also lives nearby - about a mile or so from the gym) just told me about a home burglary last night on her street, complete with search helicopters looking for the scumbag. Didn't find him.

Sammy - Nov 10 2009 - 11:17 AM

That's it.

Activate CFDC Citizen's Protection Unit!

Faith - Nov 10 2009 - 11:18 AM

Sam II I'm in! That looks awesome.

John Jarrett - Nov 10 2009 - 11:25 AM

If we're adding pool WODs, does that mean we get to add ninja skill days for self defense?

Faith - Nov 10 2009 - 11:27 AM

Just saw the "warrior roast" on the run, maybe I should start working on my box jumps now.

Carrie - Nov 10 2009 - 11:30 AM

Curt - carrie.bolsen@gmail.com What kind of training are you doing to prepare for it? I have never run that long of a distance in a race setting before! Kinda scared...

Neal - Nov 10 2009 - 11:43 AM

Happy Birthday Stewart!

Scott S - Nov 10 2009 - 12:01 PM

Stewart -- i've enjoyed getting to know you these last few months. Your commitment and hard work are an inspiration to us all. Happy birthday!!

Sam Z. - Nov 10 2009 - 12:03 PM

Erin - thanks for posting. Angie has a friend that has been robbed twice in the St. Thomas area. Not sure what the deal is, but "let's be careful out there." Free drink to anyone under the age of 30 who knows what TV show that line came from. No Googling allowed.

Chris - Nov 10 2009 - 12:16 PM

Hill Street Blues?

B-rad - Nov 10 2009 - 12:16 PM

Hill Street Blues. I think my grandma watched that and Murder She Wrote. Pay up Z!! Its gonna be a long night!!

Chris - Nov 10 2009 - 12:17 PM

Sorry, didn't see age qualifier. Congrats, Brad.

Steve - Nov 10 2009 - 01:08 PM

The warrior dash looks like a hash without the beer

Chris L - Nov 10 2009 - 01:10 PM

Chris - doing Nancy in dress blues will be tough but I'll do my best...wait for it,...WINK. Matt, Chris, Mel, ---Boots and utes tomorrow?

Mel - Nov 10 2009 - 01:24 PM

Chris - ummm, I tried on my old utes a few weeks ago and my CFDC butt doesn't fit into them any more... LOL!!!! I couldn't even get them over my thighs... I use to be XS/Shorts and XS doesn't fit any more.

Wade A. Padgett - Nov 10 2009 - 01:30 PM

CFDC protection unit activated, gun cleaning party at my house. Can't see all the fun stuff on the Warrior Run at work, but since we are cult fit, I'll go along with everyone else!

Chris - Nov 10 2009 - 01:37 PM

Chris, I wore the boots and utes on Sunday for the mud run. How about we wear the old green PT short shorts instead?

Chris L - Nov 10 2009 - 01:48 PM

Chris-- No silkies for me sir. There's no better way to be kicked out of CFDC. Besides, Dean is the short- shorts guy around these parts.

[xulab] - Nov 10 2009 - 01:50 PM

245# x 3 SGDLOR Interval Nancy Rxd: 1:59|1:57|1:52|1:50 = 7:38 working time. stewart: thanks for making us do all those burpees. erin: crime sucks but it's better to lose a wallet than worse. thanks for sharing the awareness. chris: get me a pair of those little greens and I'll sport them, especially on squat days.

Sam Z. - Nov 10 2009 - 02:18 PM

Brad - how old are you?

Wade A. Padgett - Nov 10 2009 - 02:33 PM

Question about recovery, is it as long as the last set or an arbitrary time like five minutes?

Larry - Nov 10 2009 - 02:48 PM

On the topic of being careful for your personal safety. The following describes an incident that occurred this past weekend at Lemmon and Loma Alto in Highland Park. Mayor and Council, While parked in his vehicle at the Whole Foods this past Saturday, a Dallas resident was approached by a person forcing his way into the car. The individual asked for an ATM card and began driving away after having the car owner slide over to the passenger seat. Thinking quickly, the car owner was able to get out of the moving car uninjured. The DPS is continuing the investigation to locate the stolen car.

Wayne - Nov 10 2009 - 02:48 PM

Interval Nancy- 2:00/2:10/2:02 (this is when I had to chase Brett)/2:13-8:25, 75#'s, 185# SGDL, Dean-0, just fun to flat out run out there- you pushed me and for that thank you. Happy B-day Stew! Your positive attitude is always appreciated in the box... Nice work on that last run- that is as fast and as hard as I have ever seen you run. The past 2 days have been awesome. Just two great WODS and some great numbers and efforts being put forth.

Katherine - Nov 10 2009 - 02:53 PM

On the snatch grip deadlifts, how close to ones regular DL weight should this be? I assume you can't lift as much with a snatch grip...

Wayne - Nov 10 2009 - 02:54 PM

oh yeah- Mel your work with my nephew was awesome last night- you are a special teacher and thank you. Stew- the warm up burpees were brutal. Curt- you still need a runner? I may be able to jump in.

B-rad - Nov 10 2009 - 03:21 PM

Z- 26

Cliff - Nov 10 2009 - 03:23 PM

Brad - I do not know you but no way you can be that young... Your Grandmother? Z - I knew we were old but holy crap...... They just keep getting younger. Pretty soon we will all catch Tolbert

B-rad - Nov 10 2009 - 03:32 PM

Cliff- No worries. I am just giving Z a hard time... I googled his question and thought that adding my Grandmother and Murder She Wrote to my answer would spice it up. :-)

'Blood - Nov 10 2009 - 03:38 PM

205# Nancy @75#s: 2:29, 2:21, 3:49 (ramped up to 85#), 2:41 (came back down to 75#) Why is my thumb numb?

Scott S - Nov 10 2009 - 03:40 PM

Good work today nooners. Chase actually had every last one of us line dancing during warmup! Nice to have the Lucas brothers from Luke's Locker join us. 205# SGDL Interval Nancy (65#) - 2:20 / 2:23 / 2:26 / 2:10 -- 9:19 total

Kelly - Nov 10 2009 - 03:44 PM

First day back at CFDC after a 3-month hiatus! DLs: 65-75-95-115-115 Interval Nancy: 33# OHS 2:52 3:08 3:23 3:34 Each round the running got harder and the OHS got easier! So glad to be back!

Carrie - Nov 10 2009 - 03:45 PM

Blood - it's from the OHS. First time I did Nancy, I couldn't feel my thumbs for at least two to three days. Welcome back, Kelly!

Wayne - Nov 10 2009 - 04:05 PM

HP Village Running group, 6am, Wednesday, 5.1 miles, paces vary- 1st timers coffee on me...we have had one Crossfitter join us each week- don't break that...

Mike K - Nov 10 2009 - 04:20 PM

Night owls and Sam.. went to the doc today and they said I got a groin pull (this has been bugging me for almost 4 weeks) Hit me up with a cortisone shot to help out.. No gym for 7 days. Epic fail !!!

Curt - Nov 10 2009 - 04:33 PM

mike - you missed an intense night at cfdc last night. lots of good work.

Randy T - Nov 10 2009 - 04:36 PM

2:26, 2:41, 2:41, 3:02 rx'd...too slow 225# on the SGDL Stuart, a very Happy Birthday to you!

Tolbert - Nov 10 2009 - 04:49 PM

Et tu Cliff? Shouldn't us over 40's stick together and leave the age wise cracks to Sammy? Stuart- happy birthday pal. Great job nooners! Plantar fasciitis has me hobbled again. Sucks.

Wayne - Nov 10 2009 - 05:04 PM

Somebody may beat me, but they are going to have to bleed to do it. Steve Prefontaine Tolbert M- get some Nike Frees or Cruisers and you won't have the plantar fasciitis... could you keep your dog from sh*tting in my yard please.

Sam Z. - Nov 10 2009 - 05:22 PM

Mike K - I can't imagine that was much fun. Get better bro. Cliff - these whippersnappers......kids of today.

Victoria - Nov 10 2009 - 05:23 PM

Happy Birthday Stewart!
Wayne- at this moment- I am in :)
Tolbert- that isn't very nice of your dog.

teena schultz - Nov 10 2009 - 05:24 PM

Hey guys, just reading the blogs about the violent crime. Being a DPD officer I thought I would advise you all that during the holidays it gets worse. Be aware of your surroundings look around to notice the things that fit or don't fit in the area you are at.

Tolbert - Nov 10 2009 - 05:31 PM

Wayne- Yep, maybe time to try them. Wade's barefoot/Vibram deal intrigues me also. And that was me not my dog, won't happen again.

Sam Z. - Nov 10 2009 - 05:33 PM

Just ordered Mul-T-Locks for the hizzle.... They aren't the cheapest but no-one is going to be able to bump my locks. If you want to see how easy it is to have your locks picked, just google "Lock Bumping". A bit un-nerving.

Sammy - Nov 10 2009 - 05:46 PM

Mike K-NO. Gym time a must. Your upper body isn't pulled, is it?

You just need to lay off the area you got a shot in. That's all.

Jamie - Nov 10 2009 - 06:14 PM

Happy Birthday, Stewart! 155# on SGDL 2:47/2:37/2:47/2:29=10:40 on Nancy, 45#

Katherine - Nov 10 2009 - 08:09 PM

165# SGDL
2:53 / 3:02 / 2:52 / 3:00 (or something thereabouts) on Nancy - 65# on first round, 45# on last 3 - front squat b/c of shoulder. Running is definitely my downfall. Really need to make improvements on that.

Victoria- awesome job tonight!!

Carrie - Nov 10 2009 - 08:11 PM

175# SGDL 3:02(+/-) using 45# OHS 2:48 (35# OHS on remaining rounds) 2:45 2:30 Total working time: 13:37 (There's a reason I teach English and not math. :{ ) Sorry, Dean, for copying, but I had to represent! Good luck, both teams! Wish I could go watch but gotta get these school assignments done before this busy weekend.

Geezy - Nov 10 2009 - 07:50 PM

Ugh... bad day Final round on deads was 255# x 2 Nancy Rx'd: 2:51,3:17,3:41,5:41! FTMFL Dean those times are IMPRESSIVE... thanks for the push today

Victoria - Nov 10 2009 - 08:38 PM

Kat- I am very proud of your 165

200# - 2:35-2:31-2:23-2:25 75#

another great night

Wes - Nov 10 2009 - 09:23 PM

245# 2:50 / 2:32 / 2:49 / 3:15 rx'd

HoJack - Nov 10 2009 - 09:38 PM

Great 7PM class tonight, Tyler. 195# (started to understand the form for the snatch-grip deadlift a little better towards the end). 3:05/3:11/3:04/3:07, 45#.

Curt - Nov 10 2009 - 11:12 PM

225# 2:32/2:50/3:03/2:59 @85# interval nancy left me on the ground. flat on my back.

John Jarrett - Nov 10 2009 - 11:24 PM

250# x 3 1:59/1:57/2:02/2:08 @ 45# Thanks for counting for me Howard. I could not have gotten the time I did on the last one without your help.

Neal - Nov 10 2009 - 11:34 PM

2:15 2:15 2:17 2:07 @ 105#

Rollin Shirtless, Rollin Shoeless

Dr. Dreidel - Nov 10 2009 - 11:36 PM

Two Days this week...Two great days of performances at CFDC. Loved the energy in the box this afternoon. Tate, always great doing work with you, you're just flat out strong overhead. Interval Nancy - 2:16, 2:25, 2:29, 2:23 for 9:33 of total work For one of the skill days can we learn the proper or suggested running for a workout such as this or Helen...i.e. longer strides vs. shorter, higher cadence, use more toes or midline, hamstrings or quads...I would like to bring these times down.

Carrie - Nov 10 2009 - 11:43 PM

I second Noah's suggestion! Looking into buying some Nike Frees because my current shoes have made me start stomping when I run--not good. I especially notice this trend on shorter distances like the 400s we've done these two days.

Guy - Nov 10 2009 - 11:50 PM

Agreed, I am looking for some Nike Frees too.

Not sure what style, though.

Mel - Nov 10 2009 - 11:51 PM

175# for Deadlift
2:57/2:51/2:43/2:40 all @ 65# - took the wrist a little bit to get use to the motion again...

Carrie - Great job tonight - told you - you can do it, just have a little more faith

Barbie - new 1 Rep DL PR!!! Don't forget it... nice JOB

Erin - way to suck it up and battle with damaged hands !!!!!

Sirkis - Nov 10 2009 - 11:53 PM

Regular season has finished. Final results - team 1 is #1 seed following a very exciting game and team #2 is the #3 seed thanks to a win and some help from big brother. FYI. - because mr pull up's team lost to team 2 and a win by another random team, mr pull up will have some time to work on his max 18. Play offs start next Tuesday at 7:25. More details to come.

Carrie - Nov 11 2009 - 12:15 AM

Haha, nice recap, Bobby! (Mr. Pull Up) Mel - Thank you so much for pushing me and believing in me every time. Way to go on those OHS--you made them look easy. One day, I'll be using that much weight. :) Guy - Nike just released a new version of the Frees. Here's the men's page: http://store.nike.com/index.jsp?country=US&lang_locale=en_US&l=shop,pdp,.... I'm going to order mine this weekend.

John Jarrett - Nov 11 2009 - 12:15 AM

Carrie, If you're having problems with your shoes, go to Luke's Locker on Oak Lawn and have them fit your foot. They have all brands and an expert eye for each individuals foot / stride. They have all brands.

Carrie - Nov 11 2009 - 12:30 AM

Thanks, John! I actually am going on the theory that Mel, who suffers from plantar fasciitis as I do, seems to like her Nike Frees well enough to convince me that they will work for me, too. We'll see!

JD - Nov 11 2009 - 07:43 AM

Carrie--I'd love to hear about your findings when you go shoe shopping. I'm fed up with my standard running shoes--they're not helping me in anything I do at xfit. First time for this lift: 145# 2:50/2:51/2:53/3:00. Howard kicked my A$$ on the way up the hill. Heli, Leah and Chris L--had fun last night. Tyler, you're wonderful.

Chase - Nov 11 2009 - 08:35 AM

2:03/1:57/1:52/1:53 @ 95#

Carrie - Nov 11 2009 - 10:06 AM

JoDee - I'll let you know! I ordered Nike Frees 5.0 V4 from the Nike online store and should be getting them soon. You get free shipping if you sign up for free membership. :)