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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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Gym Information
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)
Kid's Classes
Mon & Wed: 6pm
Fri: 6pm
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info@dallascrossfit.com
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Feb 05 2010
Overhead Squat
15-15-15
Thruster/Pull-Up Interval
5 rounds, AQAP:
10 Thrusters, 95 pounds
20 Pull-ups
Rest exactly two minutes between rounds.
Post OHS loading and total time to comments.
Old school, Rob Miller, 30 Muscle-Ups for time
Make sure to eat a balanced protein-carb-fat meal 45-60 minutes post workout.
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45 Comments
Never give up, Never surrender.
http://www.youtube.com/watch?v=-qu9d6bZtpE
That LeBron James fella...he's going to be pretty good some day.
Now let's talk about Rob Miller - that dude is awesome! I don't know how old he is, but my sense is that he is over 40. I've got 1yr (before I hit the Big 4.0) to get half as good as that dude...wow.
Good morning and Happy Friday CFDC. I hope he doesn't get mad at me for doing this but Sam Z wrote a great post late last night that I thought everyone should see. These message boards are a great place to post funny videos, share stories, etc, but more often than not there is a very heartfelt and meaningful post that people should see, and in my humble opinion this is one of them. So Z, I hope you don't mind, but well done sir, well done.
"Cool day.
I am simply blessed and so gratefeul to be at CFDC.
Today I did my first un-assisted HSPUs. My last set of 5 were without abmats. Never thought I would ever do that.
I also got on the board tonight and so my name is up there with the SPs, Chase's, Sam Nix, Dean, Victoria, Mel, and Mere's of the world (to name a few.) To me this is just insane - just unimaginable. It's probably not for long, but who cares. I got 8 MUs in a row and my name gets to hang around theirs for a little while.
I was telling Brian who is going through the on-ramp tonight that one of the joys of being here is that everyday represents an opportunity to do something that you have never done before. It's okay if you don't set a PR everyday, but we get to lay the groundwork to one day in the future achieve that goal, reach that height and achieve the unimaginable.
I can't begin to tell you how happy and humbled I am. In 8 months here I have received amazing, amazing coaching and guidance in so many areas and aspects of development.
Sam, SP, Dean, Chase, Noah and Tyler - a big thank you.
In spite of reaching some new heights, the best part of today was getting to hang around - cheer people on, do a little something to maybe help others get better. I am grateful to the coaches and the folks that train here for teaching and showing me the importance of this gift.
Z"
Z - Your picture threw me for loop. The one year until 40 thing makes more sense coming from you than Iron.
132#(f) x 6
14:25 Rx'd (including rest)
Great Job Sam Z - LOVE IT!!!!!
Sam Z-Well said and oh so true. Will never forget hearing your voice behind me yelling for me while trying to lift those deadlifts at the competition. Helped more than you know!!! Your enthusiasm and hard work do not go unnoticed and are much appreciated!
Haha, I thought the same thing at first, that Iron Mike was almost 40.
Love your post and love knowing you, SamZ. Update from doc visit?
nice post Z, I echo your sentiments, although I am not as verbally/linguistically blessed
95# x 15
18:35 rx'd
Omg! Jon Bon jovi is coming! Anyone in?!?
Awesome work, Sam Z...it must be that new avatar!!
Never really got cooking on OHS this am...got to 132# for 5. I need to make those 15 up.
15:44 Rx'd (including rest)
I look damn good for 40!
95# OHS (last time we did this I never quite made it to 15 reps... always ended up bailing on 13-14!)
15:11 on metcon; rx'd thrusters, 20 pullups first round, 15 after that. Grip/forearms are shot!
Great week everyone! Strong, consistent work by the 7am crew.
Thanks guys...and yes MikeyG it's all about the Prison Mike Avatar. I really had no idea how powerful it is. I'm actually feeling a bit better today. The doctor says its the Z-pack he gave me. Little does he know its really only b/c of Prison Mike.
Glad to hear it, SamZ. Now I know what to do when I'm feeling poopy: upload Prison Mike as my avatar. :)
Awesome Z! That is how I feel about our little family as well!! And Congrats to you and Julz on getting the muscle ups!!! Fabulous!
PSA: I am having my annual Super Bowl Party this weekend. It's always a great mish mash of people and a fun time. Anyone that wants to come is more than welcome. Email me if you do and I"ll give you directions and details. erinkhannah@gmail.com
HAPPY FRIDAY!
Julz - so glad I got to see the MU. Here's to many more!!
Congrats - you have worked so hard!
In keeping with the theme of Chase's first video, I felt this needed to be reposted from many months ago:
The Ben Watson tackle: http://www.youtube.com/watch?v=6VKUSgHPm4E
Was lugging heavy boxes around at work with relative ease (in a dress and heels) Male co-worker walks up and says "You look like someone who actually doesn't need my help at all." I just smiled and said "I'm good, thanks." I love Cross Fit! Too funny.
Looking forward to tyring this WOD. Looks brutal.
Gotta hearing at 2:30--not sure if I'll be out of here in time to make 6pm. Hope to see y'all there...if not, manana.
Michelle, I had a similar experience with a bigass bag of dog food. I like, cleaned it up with one arm and tossed it on my shoulder right in front of the guy who was offering to help me out with it.
PWNED
Michelle - you should have asked him if HE needed help as clearly that's not even a warm-up for you :)
OHS: 45# x 15 working on form
18:20 w/ 45# thrusters, red band on PUs @ 15 per round
throwing the challenge out there...I believe the gold standard is body weight OHS for 15...
Come on CFDC, show me what chu working wit!
Fever has been gone for about 20 hours now. Coming in at 6.
Congratulations on the muscle ups Julz and Sam!! That's awesome!
Love it Michelle - HE HE HE - Props to the little STRONG People...
Spencer Nix - I will see You, in the parking lot. 4pm!
If anyone going to the Fx Tx games tomorrow picks up their packet tonight will you please post the events-
135x15
A little pain in the shoulder (not muscle) after MU last night. Never had that before. Rotator cuff?
15:55 rx'd
I'll be back Saturday February 13. Hopefully I will post updates tonight.
Chase - to help get your game on...I'm calling this one for Spencer with a 5 second spread.
I'll take that action
155x15, 185(BW)x10
12:53 rx'd
Who is competing in Allen tomorrow? We need to give them some major props tomorrow...whether we are there in person or just in spirit...let us know if you are competing!
95#x15
18:42 rx
nevermind on that fever back fml
Back in Memphis for the weekend for a wedding. Did "Fran" at my old high school and got some interesting looks.
6:50 Rx'D
GREAT Sam II.
85# x 15
17:27 rx'd
stay away from 635
Epic Battle!! Thank you Spencer!
155# X 15 (40# PR from last time I tried this... long time ago)
11:46 Total Rx'd
85# x 15 (PR by 10# for this many reps)
19:25 (scaled to 12 pull ups)
145 x 15.
165 x 9.
12:32 Rx'd
95 x 15 - Thank you everyone for the faith and push (35# PR)
15:00 RX (7 Mins of actual work)
Holy Crap Mel that is AWESOME!!!!!
Ack I can totally tell it's been ages since I last did OHS.
55x15
metcon:
DNF, 4 full rounds in 18:something rx'd
Finally did thrusters rx'd!!! Time to tackle Fran and do it the way it's supposed to be done, even if it takes me 20+ minutes!!!
75x15.... uuuuugh I hate OHS
18:46 (10:46 of work)... or was it 16?
95# x 15
16:42 metcon at 75#
14:08 subbed 1.5 pood KBS for Thrusters
Kipping pulls were really weak.
Body hurts.
Folks were really getting after it....wow.
Styles - thanks...better next time.
OHS: 75# x 15
20:42 (75#, narrow red/white band)
Nice seeing all you guys tonight! Wish I could have seen the 4 o'clock showdown tho
95x15, 105x15, DNF... hyper-weak-sauce
13:26 rxd
Thanks for the tips/push Noah... always appreciate it! Gotta get that thruster technique squared away... I'm wayyy too loose on those things
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