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New Weekday Schedule
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)
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Address
5631 Dyer Street
Dallas, TX 75206
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Classes
Mon-Fri: 6, 7, 8:30, 12, 4, 5, 6, 7*
*no 7pm on Friday
Sat: 10am (Free Workout), 11am (Members Only)
Sun: 3pm-5pm Open Gym (Members Only)
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Everyday
Jan 25 2010
Thruster/Row/HSPU Chipper
AQAP:
21 Thrusters, 135 pounds
800m row
50 Handstand push-ups
800m row
21 Thrusters, 135 pounds
Post front squat loading and time to comments.
Make sure to eat a balanced protein/carb/fat meal 45-60 minutes post workout.
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62 Comments
Make sure to check the games discussion daily:
http://dallascrossfit.com/games
Happy Birfday Brookie!
Happy Birthday Brooke!
Beware of scandalously dressed women....
http://www.youtube.com/watch?v=oxMmw1uj19s
Front squat was dropped.
17:28 with 95# and 30#s and 800m rows.
SP and Morning Crew thanks for letting me join you...
21:06 w/ 95# doubted my ability to do all 21 in enough time to leave by 7am... BOOOO!!!! so scaled to 15 thrusters w/ 800M rows.
Travis - Great work this morning.....
Carin/Monica - nice working with you ladies :)
See the night crew later tonight :)
What a way to start the week!! WHOO!
25:4? - 75# Thrusters and HSPU (1 ab mat)
Thanks for the coaching Spence! And thanks to the rest of the 7amers for sticking around as I finished!
Happy Monday everyone!
Mel - you doing kids tonight? If so, what time?
Oh, and welcome back!
15:37 with 75# 31 times and 95# 11 times, 30 HSPU two ab mats, 1 800m row and 1 800M run. SP called me out on my weight- I should have asked in the beginning....
Travis and Alex-strong.
PSA: Apparent lack of posting this morning is not representative of a lack of enthusiasim, but rather a side effect of a WOD that will make your hands tremble for a couple hours after.
Mel - You are the greatest. I love it when I get to work out in the same class with you. Your energy and encouragement are infectious and definitely shaved at least a minute off of my time.
22:34 rx'd - 135#/No Ab Mat/800 rows
Had to do the last 20 HSPU as singles, and the last 5 thrusters took about as long as the first set of 21.
19:39 with 95# thrusters, 40 HSPU's with 2 ab mats, rowed one 800 and ran the other
I agree with the trembling comment, I am still trying to find a comfortable position for my elbows so my shoulders don't hurt so much
awesome Rooster crew!! lots of energy!
Sam Z - yes sir I am back for my kiddo's and super excited about it... Typical time 7pm :)
Tell Sophie excited to see her...
Tell Luke he better be ready to work... :)
Thanks Travis :) we are always stronger when we push each other
GET OFF ME SICK!!!
Man it feels good to be back to my Roosters, and with lots of new faces, too!
16 flat with 45# bar and scaling HSPU attempts(probably around 2.5 abmats) to 20. Thinking maybe I should've done the strict press instead :(
Trav - totally agree with you. I heard Mel yelling at me from across the room as soon as I finished my second 800m to pick up the bar and get moving. So I did. Great to have her join the Roosters!
Well Hello Monday Morning workout, nice to meet you. What a way to start off the week! Trav, doing work son. Everyone else that did this at 6,7,or8:30am...big ups to alls of ya.
Happy Birthday Brooke!
Brooke - Happys!
The Crossfit adage that most scares me is that, "it always looks easier on paper....".
This looks SICK on paper.
There are still a pair of black pleat-less suit slacks floating around in someone else's dry cleaning pile.
Here is a hint, the other garments in the shower the night of their disappearance (accidental) were a woman's suit.
There was an off white open mouth cloth bag on the floor next to shoes.
This disappearance occurred after the 6pm class on Thursday 1/21.
What a great wod to start out the week!
19:03 - 95# thrusters and 2 ab-mat on the hspu. I found the 2nd 800m row the hardest part of this wod.
Thanks Spencer for working with me on form today. Stretching is going to be key for me moving forward.
16:00 - 95# thrusters and 30# DB rowed both times and got some great pointers. What a way to start the week!!
Is "Everyday" a reference to the incredible Widespread Panic album or just symbolic of the fact that we bring it "Everyday"?
Or is it both?
Happy B. Brooke!
Happy birthday, Brookie! Hope your weekend in Vegas was as hilarious as The Hangover but not as insane...maybe. :)
Welcome back, Mel!!
happy bday Brooke
Happy Birthday Brooke!
Happy Birthday Brooke.
Tyler - Love the profile pic. Gorgeous girl.
17:59 90# Thrusters and 30# dbs. Challenging day, with lots of encouragement from Chase, Dean and Noah, Thanks fellas. Noon crew pushed hard today.
Brooke- happy bday.
this helps me after days like today, http://www.ehow.com/about_5150410_epsom-salt-bath-benefits.html
19:23 with 68# thrusters, 15# dbs, and then 75# thrusters to end with. Thanks Dean for making me go up in weight, and everyone else for the push! Especially Chase and Noah who opened my eyes to how bad my rowing form is :)
Good times this morning.
23:02 w/ 115#, 25 HSPU (2 mats), ran first 800 (no open rowers) rowed 2nd.
HSPUs getting better, but still a bottleneck in my system. Need to more fully embrace the inverted version of, "Get comfortable being uncomfortable".
Due to a conflict on Wednesday I can not run (that conflict is one of my good friends will make his Crossfit Rooster debut). I am going to be at SBUX, HPV at 6am if anyone wants to go tomorrow/Tuesday. 5 miles, paces vary.
http://www.youtube.com/watch?v=WEeqHj3Nj2c&feature=PlayList&p=7943AB5E8F...
Thanks
It was Make-A-Wish foundation at the 4:00 class. I mean, just me that is. Barbie, Julie, Kyle, Craig aka Boy Wonder killed it, me, not so much.
23:01 rx'd
PSA: sweet potato hash is best reserved for POST WORKOUT, not PRE WORKOUT.
22:50 rx'd.... that was dirty
Hello,
19:16 rx
sincerly
me
Once again I underestimated myself! Bleh! I should have used 65# at least--even had time to go pee (couldn't hold it after those DB presses)! Major props to those who went rx'd!!!
18:21
50# thrusters (both sets)
20# db presses
Trav, Spencer, Tolbert, Sam, Trey, and ANYONE else who did this bad-mama-jama rx'd... I SALUTE YOU!
I can only hope one day I've got the cojones to do the same
120# thrusters
All 50 with 2xabmats
dunno my time... hoping it was under 40 (seriously)
One word can describe this WOD...... VICIOUS!!!!!
5 o'clock rock it...
25:31
95# Thrusters (thanks everyone for the motivation to complete them all there at the end.)
50 Hand Stand Push-ups
Thank you all for the birthday wishes! Just got back into town...had a GREAT time. Looking forward being back in the box.
30+ 95#/1 abmat to 25 and 2 to 50.
I owe y'all for the sour attitude that WOD put me in. It was one of those days that makes you feel like you've busted your ass and gotten nowhere. We've all had 'em.
On to the next one.
34 minutes Rx'd ( had to close out the last 8 reps with 95#)
Thanks Brad and John for the encouragment.
Thank you so much to everyone who helped me through this today, hardest day ive had in a long time. Thank you for your patience everyone.
Pwn'd Rx'd.
24:45 with 105# thrusters and 30# DB
19:33
35# thrusters
15# dumbbell presses
Thanks Chase and Noah for the tips & encouragement. Noah - as much as I may regret saying this later :) next time don't give me a pass. Hate leaving feeling like I should have or could have done more! My left shoulder did not want to participate in typing that.
I read this workout and my jaw dropped. You guys are nuts. Great work to everyone who tackled that beast.
OK Calves-I HAVE YOUR PANTS!!!! So sorry!!!!!!!!!!
I cannot believe it didn't occur to me to check! Will drop them at noon tomorrow at the gym.
80# Thrusters (15lbs up from last time I did thrusters in a WOD)1 ab mat 50 HSPU, 30 burpees waiting on rower...Brutal but strangely fun, as always.
Hi Neal!!!!! Your missed!!!!!
Happy Birthday, Brookie!
Mel-Glad to have you back! Thanks for the help w/kiddos.
17:03
35# Thrusters, 15# dumbbell presses
I feel like Julie - that I should have gone heavier on the thrusters. But on the other hand, my back hurts now (and not in a good way). So I need some advice - how do you know how heavy to go without hurting yourself? Help!
Your nuts Neal
Adjective for the WOD: Scrumtrulescent
24:22
95# (Scaled to 15: 15 reps, 10 reps: 11th rep I must've looked like a wounded animal)
35 burpees, row 37 burpees, row
20# dumbbell press
28 and change 1 abmat. Ouch. Great attendance and energy all day long.
Great bunch of new faces this am. 22:00 flat, 65# thrusters, 10 HSPU, then thought ROM sucked so did 50 DB presses with 20#, rowed both 800s. Last 12 thrusters hurt...thanks Carin and Mel for making me "pick it up".
quote of the day- OK Calves-I HAVE YOUR PANTS!!!! So sorry!!!!!!!!!!
Neal- come visit-soon!
Don't have a comeback, Wayne!
PSA-Don't leave your clothes hung up behind mine in the dressing room. I will take them. Always in a hurry. Just sayin'...
Great WOD today guys. It truly kicked my ass. Sorry, I had to run out right after workout but I had a baby kitty to get home to and take care of. Great work tonight at the 6 pm class. It was AWESOME watching everyone push to get RX'D HSPU's. Way to finish up CHASE, knockin those last ones out. We all know what we need to work on. The thrusters and row not to bad. HSPU now that's a different story. We all will be right by sectionals NO DOUBT. Keep up the hardwork guys. We will make a statement when it comes time to compete.
DWOD- 26:20 Rx'd
If the rowing broke you off, I have a tip:
Keep the strokes as long and slow as possible. I like to imagine that I am just relaxing and flowing back and forth in rhythm. Yes, relax on the rower. I wanted to ensure that I had energy left for the second round of thrusters, so I scooted along at the easy-to-maintain pace of 1:48 to 1:52 at a rate of 20 to 22 strokes per minute.
Keeping the stroke rate low will help you control your breathing and allows you to focus on stroke length and overall form.
Michelle- Wow, all I can say is wow. And I'm not talking about Calves pants. 80 lb thrusters and 50 hspu with 1 mat. Men- bookmark today to come look at anytime you think about sandbagging a WOD. Props to you Michelle...and stop stealing pants.
Barbie- like I said, keep the weight on your heals. When you shift to your toes, your lower back has to do more work. For me, heavy thrusters help to reinforce the proper technique because you can't compensate for poor form like I saw you doing on the last few reps.
Michelle- I've already told you this but you are my hero! For real!
105#s scaled thrusters to 15
2 Mat HSPUs @30 reps
17:47
Durango Blizzard = 42" of fresh powder, epic but could have used some more wall balls, my bad
28:30 - 135# thrusters scaled to 15
HSPU w. one abmat
23:58 135# 15 HSPU (2 abmats) had to switch to dumbells. Need to work on HSPU's...
24 Flat - 95# @21 Reps
HSPU 50@ 1abmat
Thanks for the Push Sam, Noah and Calves!!
24:20
105# x 21
HSPU 40 w/1 abmat, then 2 for the last 10
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