East Dallas CrossFit

Zach and Kelsea have been a major part of the growth of our box and its surrounding community. Kelsea has been behind the awesome designs of our current logo and recent t-shirts while has Zach stood by us since EDCF was just a concept. He even built the webpage you are looking at right now. This week is their last week with us as they are leaving us for the west coast. We are all saddened to see them go but excited for them as they open up a new chapter of their lives in Santa Cruz, California. Both Zach and Kelsea have accepted jobs at CrossFit Headquarters. These two creative minds will help the CrossFit webpage crawl out of the dark ages once and for all!

On a personal note…While I consider Zach the resident boisterous ass-hole at the gym, he has been one of my best friends over the past seven years. He has been a loyal friend and has really outdone himself in support of this place since we both moved back this way from Austin. I wish you and Kelsea nothing but the best and know you two will kill it out there. Thanks for everything!

“We are all travelers in the wilderness of this world, and the best we can find in our travels is an honest friend.” – Robert Louis Stevenson

You might have noticed that since the arrival of the new rowers (or ergs), rowing has become pretty common in our weekly programming. Love it or hate it, rowing is here to stay. Why should you learn to respect it? Well for starters, you can’t cheat the distance on the rower. Also, rowing allows us to work the three specific energy systems hard while not giving your joints a pounding. Thus making it an excellent choice for longer workouts that have a fair amount of joint loading already.

Gaining meters efficiently is compromised by poor technique. Short and choppy strokes lead to expenditure of excess energy and load your body with much greater forces than do longer, smoother, and more powerful strokes. The technique is similar to swimming where longer and more powerful strokes will propel you much further.

Sunday morning was a blast. Despite the early morning groans from having to be at the gym at 7:30am yesterday, all 24 athletes did awesome! We couldn’t have made it work without the help of our awesome volunteers. A big thanks goes out to Heather, Jen T., Jen L, Anne Marie, Rick, Marcia, Vickie, Josh, and Charles for volunteering. Here is a movement recap of No Ordinary Race for those not in attendance…

• 8 minutes to find a 3RM power clean
• Begin run (3 & 6 milers)
• Obstacle 1 – 200 m backwards overhead medball toss (20/15)
• Obstacle 2 – Slosh pipe lunges to cone + carry back
• 3 milers head back to gym
• Obstacle 3 – 50lb bucket carry to cone and back
• 6 milers head back to gym
• 2 minutes max effort kettlebell swings upon arrival (53/35)

Slosh pipe lunges.

2 min max effort KB swings to cap off the race!

Here are your winners for NOR 2013:

3 Mile Men’s: Chris Schaar

3 Mile Women’s: Kristen Lucas

6 Mile Men’s: Trevor Speck

6 Mile Women’s: Emile Odeski

Mimosas and breakfast tacos.