The Results Are In

The Spring Body Composition and Attendance Challenge has officially come to a close and we are proud to announce the results! Over the last 9 weeks we have had several committed individuals who put in work and changed themselves for the better through tweaks in nutrition and increased class attendance.

Matt Sitser is your body composition winner after a very close race. He had an overall 20.12% decrease in fat mass in only 9 weeks. He also stacked on 7lbs of muscle which is almost unheard of! There were a couple of others who we have to mention as well. Jason Anderson, who has been killing it by the way, came in second with a 17.36% change. Letecia McClendon hit a nice 16.2% while Shannon Mullinix put up a 14.98% decrease. Well done everyone! Super impressive!

Liz Dominguez won the attendance portion of the challenge. She attended a total 0f 39 classes in just 9 weeks. This number just goes to show you Liz’s commitment to our program. She has been a rockstar recently and has made big strides since joining with us.

Both Matt and Liz will receive $100 gift cards to Lululemon. Congrats you two!

Memorial Day Weekend 2014

Holiday weekend schedule + “Murph” overview

Friday
12 Noon class cancelled

Saturday
Olympic class cancelled

Sunday
Regular schedule

Monday (Memorial Day)
9am only – “Murph”

Join us on Monday at 9am as we take on “Murph”.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Half Murph (scaled option):
800 m run
50 pull-ups/ring rows
100 push-ups
150 squats
800 m run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites. It is referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

New Prep Course Starts May 19th

Screen Shot 2014-05-13 at 2.03.19 PM

Want to become a member at EDCF?

An all new CrossFit Prep Course is starting Monday, May 19th. 

The Prep Course is your gateway into the community of East Dallas CrossFit. Each program is small to give you personal attention.

This course consists of eight one hour sessions over 3 weeks. It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes.

A new Prep Course starts every 4 weeks. Check the schedule, and you can sign up online. Space is limited.

 

May Athlete Of The Month: Pablo Pedraza

Your Athlete Of The Month for May is Pablo Pedraza. Pablo is known for his infectiously positive attitude whether it is 5:30 in the morning or 7:30 in the evening. He has the best hand shake at the gym and you better believe that if you’re within a 15′ radius of him then you’re getting one. The dude also has a crazy motor. He just seems to keep moving during lighter/faster met-cons. He was a bit of a wreck mechanically when he started with us but since has made vast improvements. We are still working on that shoulder flexibility though. Even though we know he hates anything involving the overhead squat position, he always does them with a smile. Here is a little bit more about Pablo..

When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?

Well I joined EDCF July 2013. I passed by the gym and saw the ad and asked about the gym. Ryan was there. I liked what he told me. I was nervous because it was something new for me and I felt that I was dying at end of the first work out.

What class time do you attend the most?

5:30 am. That’s my class. I love it.

Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/wife/girlfriend, what is your favorite hobby outside the gym? 

I work for Novamex, a company that cares for a Hispanic beverage called Jarritos USA. I have two wonderful children named Alex and Koko.

What do you like about CrossFit or EDCF that keeps you coming back?

The people and coaches are cool and you can feel the friendship of everyone in the gym.

What is you favorite lift or exercise or type of workout? What is one of your short term and long term goals?

I like deadlifts, power cleans, and push presses. I also like when we run. My goal is to have a six pack and become a complete athlete so I can do all of the exercises. Thanks again, I’ll see you there!

 

Body Composition Challenge Re-Test

The Mobile Hydrostatic Body Fat Test truck will be back out at EDCF on Monday, May 12th, from 4-8pm. Time to see how all that hard work has payed off!

Register ——–> HERE

Check out the link on how to register for a specific time to re-test and how to collect your re-test discount. The winner will receive a $100 gift card to Lululemon!

*This is for members only.

BodyFat

All New Prep Course

An all new CrossFit Prep Course starts this coming Monday evening, April 21st, at 8:30pm. The Prep Course is your gateway into the community of East Dallas CrossFit. Each course is small in size to give you personal attention.

This course consists of eight one hour sessions over 3 weeks. It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes. Classes are every Monday/Wednesday/Thursday evenings for the first two weeks and Monday/Wednesday for the third week. Times are 8:30-9:30pm. Cost is $150.

A new Prep Course starts every three to four weeks. Reserve your spot HERE.

Private Prep Course option is also available. This is a 6 class option for those who can’t fit the regular course into their schedule or who would just like some extra attention. Cost is $200 and can be scheduled on your time. Contact us HERE if you would like to schedule the private option.

Athlete Of The Month: Sean Vaughn

seanvbbhb

Athlete Of The Month is back at ECDF! Each month the owners and coaches get together to select who they feel should be honored with this title. This month we have chosen Sean V. for a number of reasons. Sean fully embodies the community aspect of EDCF. He is the first to greet newcomers, has a smile on his face from the time he walks in until the time he leaves, is constantly encouraging and motivating others, and has taken part in every event associated with EDCF. He has an all around outstanding attitude and is an absolute pleasure to coach. Besides being  stand-up guy, Sean has begun to develop himself as an athlete from day 1. He has totally committed himself to the programming and pays attention to the little things like showing up early and mobilizing outside of class times. His strength numbers have shot through the roof and his conditioning has drastically improved. Sean understands that fitness doesn’t have an end goal but is rather a constant journey. Find out a little more about Sean below…
Tell us a little about yourself.. What is your life like outside the gym? Where do you work? Do you have kids/wife/girlfriend. What is your favorite hobby outside the gym? 
I just turned 42 in January, I’m married with two awesome boys, Beckett who is almost 6 and dying to come to Crossfit and Scout who will be 2 in September, Picture attached for giggles. I’m a techie by profession and currently work for Cisco Systems in Sales. It’s really hard to believe that I’m old enough to have been in the industry for 17+ years already. I’m an outdoor nut so camping, hunting, fishing, running, and activities that include guns are all at the top of my list. I’m also in my second season of coaching TeeBall which really boils down to a few key phrases…”Great Job, Pay Attention, and Stop Playing in the Dirt”
When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?
I live in the area so I watched EDCF grow up. I had been doing crossfit type workouts with a few guys but mostly the endurance components, along with long distance running mixed in . I really wanted to incorporate the Olympic Lifting. I met Ryan and Trevor briefly the morning that EDCF was having the Party in the Park last summer and decided it was time to sign up. I signed up late summer and my first real workout after the intro course was Split Jerk off the rack followed by 3 rounds of Thrusters and Box Jumps AFAP. Awesome!
What class time do you attend the most?
I mostly hit the 12 noon class and the 5:30PM class although I have managed to workout with the early birds at 5:30AM a couple of times.
What do you like about CrossFit or EDCF that keeps you coming back?
Why EDCF… Programming and the People. There’s never an easy day and the programming is great. Proof of that is in the results! That said, I always look forward to catching up with everyone at the gym. EDCF has a great sense of community and everyone is super supportive.
What is you favorite lift or exercise or type of workout? What is one of your short term and long term goals?
I like to Squat, Deadlift, and do Power Cleans. Right now, I’m mostly focused on trying to balance my body from a strength perspective. I need to get my Back Squat in the mid 300’s and my Power Clean around 225.

 

Manion Memorial WOD

Travis Manion WODIt’s been a few months since Barbells & Handlebars, so I bet a few of you are getting antsy for a big event style WOD! Our very own Nicole Unger is leading the way by creating an EDCF team for a Hero WOD! Check out the details below, and sign up via the link at the bottom of this post!

“IF NOT ME, THEN WHO?…”

These are the words spoken by Travis Manion prior to his final deployment. Let the answer be “YOU”!  Join your EDCF friends on April 26th, 2014 for the Inaugural Manion Memorial WOD.

Registration ($38, which includes a t-shirt shipped to you directly) and fundraising will go to help fund the Travis Manion Foundation in its efforts to target the issues that face our veterans, survivors, and military community.  YOU can answer the call to support our service members & their families by participating in “Daniel” (for time).  We start at 10:00 a.m. with this bruiser:

50 pull-ups

400 m run

21 thrusters 95/65

800 m run

21 thrusters 95/65

400 m run

50 pull-ups

CrossFit Affiliates around the country are signing up to host the WOD on April 26 alongside us.  Register for the EDCF Team here:  http://bit.ly/1k7JI4R.   You may notice on the registration page that others participating in the event will be doing a back squat/run WOD, but we like to be different!  Let’s come together as a community for a great cause and an amazeballs workout!  See you there!