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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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info@dallascrossfit.com
Hustler
Mar 10 2010
Zercher Squat
3 rounds, AQAP:
400m run
100% bodyweight deadlift, 15 reps
20 Box jumps, 24 inch box
Post Zercher loading (and thoughts on the Zercher squat style) and time to comments.
Make sure to eat a balanced protein/carb/fat meal 45-60 minutes post workout.
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Affiliate Gathering in AustinSunday, August 8th, 201010:00am - 4:00pm @ CCClick HERE for more info.
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41 Comments
The Zerch - 135# (you will be able to spot CFDC members tomorrow by the huge bruises on their biceps)
I'm not a big fan of The Zerch... the movement is not hard, but it is really uncomfortable.
9:48 Rx'd
http://www.youtube.com/watch?v=tzVr2cAvd2s&feature=player_embedded
Zercher: 95# with men's bar (haha and ran out of time for heavier loads)
Thoughts: hurts the elbows a bit after doing pull-ups the past two days, but it's a great skill for improving your squat technique, especially if you tend to lean forward.
met-con: 14:10
100% bodyweight DL (135#)
20" box (I think? Used the medium Rogue box)
Loving the roosters! Might make this a habit.
Zercher - 95#
interesting but very awkward. Aforementioned bruising + inner elbow hickeys!! (adding to the list of things that are hard to explain)
15:50 on metcon w/ 88# DL, 20" box
Zerch - 165# (so far my inner elbows are good)
MetCon - 17:50 (115Kilo aka 253#, 20" box)
Tomorrow's skill day - extended roll out???
Sam - just curious, how should this compare to what we can front squat? And btw, great having you lead the Roosters today!
I was about to say that, too, Julie! :) (about Sam coaching)
http://www.youtube.com/watch?v=hdylzDG17KA
I can't even imagine what that would feel like after the pain 175# put me in
HPV SBUX run, 4.1 miles, Houston repd'
I can't beleive I missed Sammy coaching the Roosters. Carrie- stick with it- the Roosters are always recruiting.
Seriously considering the rare two a day- this MetCon looks awesome.
Knowledge bomb- http://www.time.com/time/specials/packages/article/0,28804,1877020_18770...
to pricey for now...
My arm hickeys are already going strong!
Zercher; 95# (with the men's bar as well) :)
13:30 w/ 105#
I'm finally starting to conquer my box fear!
Ebooth has fear of box.
That video is sick, see you all tonight
18:03 Almost RX cept I used a 20 inch box instead of a 24.
#115 on the elbow hurt squats.
Good luck to our athletes in Tulsa!
WOD 1
For time:
Row 500m
10 Squat Clean to Overhead (135/83lbs)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.
WOD 3
For time (20 minute cap):
Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m
Wade - what time? BTB? T2T?
I know this is a little early but I wanted to make sure and get it in: GOOD LUCK to all the Sectional's athletes!! Everyones hard work is truly inspirational and you will all do great this weekend!
side note: anyone who is interested is welcome to stop by the Dallas Convention Center tomorrow night. I'm the event planner for a charity and our annual 'sports' gala is tomorrow night. Silent Auction, live auction, $5k raffle, comp. food, alcohol and valet parking. Raising funds to provide college scholarships to 'at-risk' youth. brooke.tanner@acs-inc.com ~ wflfoundation.org
The Girevik video demonstrates, among other things, the proper way to support a fallen athlete by the ears and scruff of neck after falling unconscious under load and bouncing their noggin off of the lifting platform. Clearly nothing helps the unconscious like bringing the fallen immediately to their feet. My mistake. They panned to the rope line there at the end. Hopefully that guy is okay.
I'm there for a 16:00 Z!
Good reading
http://www.powerathletesmag.com/archives/Girevik/Third/girevikmag3.htm
135 Zercher (ow.)
12:05 rxd
195# zercher
10:22 @ 203#
Also, I will be taking shipment of an 8th of a carcass of grassfed beef this coming Tuesday. Sadly my freezer isn't ready to handle ~50lbs of high quality meat, so i'm looking for someone to share it with.
Pricing is roughly ~$170 for about 25lbs of meat (half of the 8th). The list of cuts that we would be splitting is as follows:
1 pkg. shank (osso buco/soup bones)
1 shoulder roast-appx. 2 lbs.
1 chuck roast-appx. 2 lbs.
1/4 brisket-appx. 2 lbs.
1 pkg. fajita meat-appx. 1 lb.
1 rack of short ribs
3 pounds stew meat (1 lb. pkgs)
16 pounds ground beef (1 lb. pkgs)
2 pkgs. strip steaks (2 steaks per pkg., 1-1/4" thick)
1 pkg. ribeye steaks (2 steaks per pkg., 1-1/4" thick)
1 sirloin steak (1" thick)
1 pkg. tenderloin (2 filets per pkg., 1-1/4" thick)
Email me if you're interested in splitting it!
tyler@dallascrossfit.com
MIne mine mine all mine!!!!!
Tyler, I can split it with you!
Dee you and I could split the split
Corey Haim RIP. This is my vintage- Lost Boys, Liscense to Drive etc....
http://www.imdb.com/name/nm0000433/
That works for me Wade.
105# Zercher squat
15:22 with 148#/16-inch box jumps
Looks like Tyler has enough people to split that with, but if anyone else is thinking about ordering a large quantity of grass-fed beef and sharing it, I'd be interested!
175# Z painful squat
10:27 Metcon @ 185lb Rx and RS
I'm out for the next week on spring break so I want to say good luck to all of our CFDC sectional competitors. You guys have worked hard and will represent! Please keep us updated on the blog so we can be with you in spirit.
95# Zercher
Thoughts: good for making sure I am on my heels. My chaplain told me Zercher was the only way they ever did squats at Air Force Academy when he was there.
14:22 with 200m/ 16 inch step-ups
I managed to lose 15# after fasting for a week due to stomach flu. I hope no one else at the box gets it. It's horrid.
Wow, where do you lie?
http://www.crossfitseattle.com/Skill%20Levels%201-IV%20spreadsheet.pdf
Wade, Dee, T - I want some!!!!!!!
CFDC Grassfed Cook Out
oh and.....
Breakdance Karaoke (although I really don't know what that means...it just sounds cool.)
Solid noon crowd
155# Zercher
11:21 at 190# and 20" box
Tyler and Scott Hundley were flying
165# Zapruder
12:30 at bw of 195# and 24" box
155# Zercher,
12:13 at 185#s and 20" box.
Thought I could kill this one, but got ego checked, c'est la vie. Next Time!!
The Zercher (sounds like a pro wrestler heel name) 135#
11:46 @ 145 (83% BW) and 20 box
Fun times at 7pm
135# Zercher
Some stupidly long time on metcon/135#/20" box
Coaches, thanks for the one handed Zercher programming, sorry I missed it. Might have to make it up tomorrow.
My dad has a feeder calf that I've talked to him about growing out for my freezer. We could feed him a special paleo blend and then kill him in a manner that appeases most people's sensibilities?
135# x 5 - just wanted to get into a sub parallel flow at a modest weight
9:28
185#
and yes I ran the 400s and did not row
Box steps at 24"
Felt like I made some progress today.
Thank you Samuel Duncan for the push.
Z Been there with the knee buddy GREAT job
100# Zercher, 15:09 with 115# and 20"
Blood - I may be interested. The venison/fish experiment is going well, but I still haven't found a trusted source for non-wild game. Is that "paleo blend" grass on the range by any chance?
Blood - I'm in.
Concerning "killing him in a manner that appeases most people's sensibilities" - I have done extensive research in religious studies and can provide many liturgical and ritual variants.
I'd personally go for just walking the cow into the front door of Kuby's.
155#
12:58, 205# DL, 20" box
I need to work on those jumps and get to RX'd.
Great coaching, Sammy. Appreciate it.
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