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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
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: 3pm-5pm Open Gym (Members Only)
Questions?
Visit our About & FAQ or our Getting Started pages or email us.
info@dallascrossfit.com
Swords
Feb 25 2010
Bench Press
5-5-5-5-5
C2B Pull-up/Burpee TT
AQAP:
50 Chest to bar pull-ups
50 burpees
Your chest much physically touch the bar to be counted as a full rep; your chest must touch the ground, and your hips must come fully extended at the end of the burpee.
Post bench press loading and time to comments.
Make sure to eat a balanced protein/carb/fat meal 45-60 minutes post workout.
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66 Comments
SAM and NOAH: Great job helping out the Roosters today.
198# (209#x3)
6:20 rxd
Nice pic, Mel, showing how C2B is done!
Awesome having so many coaches there this morning!
Floor press:
95x5, 115(f), 105(1)
9:00 on TT
C2B red band
Thank you so much for the push, Monica and Sam!! Great job, Monica!
185# x 3
198# x 1 (with a bump- this would have been a big pr, next time)
10:10 rxd
Wow- that is the most fun I have had with the Roosters in a long time, visitors galore. Coaches all over the place, SP and Sammy coaching together for the first time.... Noah working the floor- Sam Z, Michelle, John Jarret, Pratt Daddy... I left people off- just a great time and that WOD is absolutely brutal....
The House was rockin' this morning! Good times!
231#x5 (253#x3)
DNF : PullUps & Burpees = My Worst! Got 50 ugly pullups with fat and skinny yellow band, and 30 burpees before cutoff.
Last time we did this. http://dallascrossfit.com/2009/05/04/save-your-generation
This was the first workout Dean and I ever did together, the birth of B2B. We shall rematch today, at 4pm!
Floor press: 80#x5, 85#x2(f)
Went for 50/50, C2B w/ blue band, had 10 burpees left at the 8 minute cutoff but finished them out anyway.
Such a full house -- so much fun having all the sectionals athletes and extra coaches come visit the roosters!
Does anyone have a suggestion for something like Tiger Balm but that doesn't smell like Tiger Balm? Can't roam around the office with that aroma but my back is SORE!!!!!
Michelle - I think there may be a scent free.
Michelle- Bio Freeze, http://www.biofreeze.com/
Get it here in the HPV, http://drmarycollings.com/, or you may be able to find another place to purchase.
Michelle you can also purchase the biofreeze at the Activecare chiropractor right above the Tom Thumb at Abrams and Mockingbird...good stuff with no scent.
Carrie--those were serious C2B pullups today, great job. 105#x3, 6:42 on metcon, scaled to 30 with band. Could have done more pullups, but no more burpees. Needs work.
Thanks everyone...that helps!
Humbling....
This morning started out okay with:
198# 5x
224# 2x
And then the suck began......
8:04 - I am embarassed to call this Rx, so I don't think I will. Maybe 20 were real CTB, the others where suspect at best.
There's really no reason I was this bad given the amount of pull-ups I have done post knee surgery.
Oh well...just another thing to improve on.
Geoff nice work today. Great to meet you.
198-209-220-224x4
http://www.dailymotion.com/video/x7ttvq_how-much-ya-bench_fun
7:16 rx'd
http://www.youtube.com/watch?v=dWExmrX31z8&feature=player_embedded
I secretly wanted to hate the roosters, with all their rooster talk and rooster bragging but you know what...it was all that and some sweet potato hash.
Kicked off with Julz and Vic straight slaying it at 5am...yup 5am. Then the roosters came in and took it up a notch. Not quite sure if it was the music, the extra coaches, the visitors or the fact that it is Friday but the energy was sick. Great work across the board from the sectional cats to the regular crew.
Today is no joke, 50/50...remember, R Kelly did in fact say it best..."my mind's telling me no...but my body, my body is telling me yes...". If you get on the ground on your burpees, you will get back up!
2:15 RX with a 40lb weight vest and holding the 100lb sand bag between my legs while I did the pull ups.*
*b.s.
As always, well said, Noah!!! The energy was amazing this morning! Love the Rooster crew. Wish I could be there more!
Noah- great post and thank you for the push on those last 15 burpees...
SP- that video- WTF
I'll show you how to butterfly chest to bar this afternoon.
176# x 5
8:48 w/grn band
Great 8:30 class Dean with some very helpful tips on both C2B's and Burpees
Correct me if I am wrong, but I do think that there are a few(not many) men in our gym who can butterfly and have c2b
Vic: holla.
Vic - You would be correct... Dean, SP and Chase to name a few, not to mention several guys who did this WOD at 2009 Regionals C2B with Butterfly.
Yep, I was a judge at the regionals and know Spencer and Ant from our box and several other guys did the butterfly at the Regionals.
That's what I thought;)
our guys do kick some a*s! Happy Friday!
Sorry I missed the Roosters this morning
I did the Chief at Crossfit West Houston at 5 am 20 full rounds rx'd, they didn't count partials
And Pandora's box has been opened, Tyler, watch and learn how real men do butterfly C2B pullups.
Randy - Neither do we.
Scott Hundley - Happy Birthday Bro.
I sense a pull-up duel. Or maybe we settle this with some good old fashioned break dance fighting....
I miss CFDC
and we miss you Mike K.....
we wear swimsuits while we workout because all we do is butterfly
Been sick this past week. I hate missing the gym. Gotta get better first. I love this workout. Have fun everyone!!
Tyler is Caterpillar!!
Everyone was poppin this morning.
209x5 on bench. Scaled met con
I might be injured but If you guys want to see some moves, show up this afternoon...
"the butterfly oh oh that's old, let me see that tootsie roll"
I'm wearing my shoulder to ankle racing suit tonight!
Wait, who is "vanilla gorilla"?
215#
7:01 rx
Chase its on!!! Get that FSII out!!
CFDC ladies, how about making a Roller Derby Team?
http://www.acderby.com/cms/
The Team could be called the Ultimate Snatchers
6:40 CtoB with band -officially pooped after morning and afternoon WOD. Back feels strangely better after more work. Go figure.
Bench Press needs work: 95x1;85x5
185# x 3
9:50 rx'd
John J - SHOES! FINALLY! I feel certain they will make all the difference :)
Scott H - HAPPY BIRTHDAY!!!
Sam Z: great meeting you too this morning, and you did a lot better than you're giving yourself credit for!
Thanks for your encouragement--that's what got me through!
125# x 5, 6:48 with red band 50/50
Happy Friday afternoon!!
Julie B, that's good news! I was actually going to ask you about them this morning. I can't wait to see the jealous looks you're going to get from everyone when you rolls those babies out.
Geoff - thanks. You did a super job sir.
Julie, I'm already jealous of your shoes; however, I do enjoy rocking my pale pink chuck taylors.
Goal is BETTER LIFTING, not shoe jealousy! But thanks again for the link, John J (and they are cute too :)
Monica - yours are clearly my favorite shoes of all, but I feel like I can't pull those off until I can do the splits
4:01 Rx'd (PR by 1:15)
Then for fun tried out the new ropes, 211 double unders. (PR)
Dean, good doing work with you sir, B2B Reunion Tour. FTW
7:11 or 7:24 don't remember.
RX, but I'd say more than a few pull ups didn't pass the touch test although they were all high. Still figuring out form. AND I learned something new: have to do pull ups on the tall bar from now on, couldn't get in a grove with my feet dragging on the ground.
Work in progress I guess.
4:30 Rxd. Straight Butterflyin'.
105# x3 floor press; 9:28 with green band
185x5 / 4:54 Rx'D
190 x 5
8:40 Rx
Thanks for all of the encouragement and birthday wishes this afternoon. It really helped me get through the burpees.
Scott S, way to go Rx on this one.
9:14 Red band...it's been a LONG day and a double wod didn't make it any easier! Everyone did such an amazing job tonight! I always love it when i can make it to a night class...different vibe! It's cool!
Julie B-I'm definitely jealous!
Mere, Dee, Julz, Vic-you ladies rock and I am always so proud to work beside you!
Carin-Thank you again for you compliment! I am SO incredibly flattered and honored! It makes me wanna work even harder! :-)
7:09 Rx'd tough work out for a tall man with monkey arms...
6:10 Rx'd much work being done at the box today, I for one can feel everybody pushing us to press toward the goal, the motivation/energy has been amazing. Thank you to the sectional group and everybody else that is not letting us take a rep off.
165, had more in with for more # with another round
7:44 RX'd not often I can say that but becoming more frequent
Great 11:00 WOD. Nice the see the sun making an appearance.
16:02 (including rest time)/12:02 working
Sunday Funday: Grace (because I went too light last time) - 4:06 @ 80#
6x100m sprints - 18.79, 18.43, 19.11, 19.43, 19.67, 20.18 Still slow :(
198# x5
9:40 rx
Good to be back at it (I like skiing better though...)
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