Craving something sweet already? How about Paleo Crockpot Dessert Stuffed Apples?

• 4 green apples, cored, bottom still in place
• 1/2 cup Coconut Cream Concentrate or homemade coconut butter, melted
• 1/4 cup sunbutter, unsweetened (or other nut butter)
• 2 tablespoons cinnamon (the more the better in my world)
• pinch of nutmeg
• pinch of salt
• 3-4 tablespoon unsweetened shredded coconut
• 1 cup water

Our first ED*CF BBQ turned out great. Actually, great is an understatement. If was, in fact, awesome. The food was wonderful (both paleo and non-paleo), and I couldn’t ask for a better group of people to spend a Saturday afternoon with. I definitely wasn’t expecting the appreciation you guys gave me and it was heart warming to say the least. Seeing everyone come together is a true example of what our community is all about. Being around y’all day after day and seeing positive change both mentally and physically is what gets me up every morning to teach the zombie class at 5:45am. I want to thank each and every one of y’all for the gifts. They were really special. A big thanks also goes out to Andrew who grilled up some amazing meat (with the help of Bryan P.), and also Jen H. and Jill P. for getting the whole thing together. You rock! I’m pretty sure Heather and Karen had a hand in this whole thing, too. Thank you, as well. If there is anyone else that I left off, I apologize.

It is hard to believe that we are coming up on the one year anniversary of East Dallas CrossFit. Big things have happened over the past 12 months. Few people have come and gone but the majority of you guys have stuck it out with us. This was a year of growth and it went as smoothly as it could have. We look forward to moving locations soon in order to get you guys some more space, adding more classes, incorporating new and different equipment, and adding more diversity to our programs. There are big things on the horizon but I want to keep the mentality of being a small gym with a big heart. Can’t wait for what this next year has in store!

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The 30 Day Paleo Challenge starts today! Check out the rules list here. Email me if you are in need of the spreadsheet to keep track of your points. There will be some awesome prizes for the winners!!

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If there are any pictures from the BBQ please upload them to the Google+ event page that Bryan set up located here so everyone can see them.

5 things that will improve experience at the box:

1. Treat the WOD like a mirror – Everything you do outside of the gym impacts what you do inside the gym. You might be busting you butt during each WOD but if you aren’t sleeping, eating, mobilizing and managing your stress levels, you are going to feel it during class that day. How you perform during the workout should be a good indication of how you are treating everything else leading up to the workout.

2. Project confidence – This doesn’t mean cockiness by any means. When you walk into the box try smiling at people, shaking hands, and saying “hi”. People are more at ease around each other if there is communication. Another part of confidence is your mental approach. Step up to the bar knowing you are going to make a certain lift. Approach a WOD having a game plan and sticking to it. This will lead to higher confidence levels outside the gym.

3. Do your own workout – As you become more familiar with the technique of the different movements and lifts, pacing will become more important. This doesn’t mean you have to keep up with the guy next to you thats been doing this for a year already. It means to stick to your game, capitalize on your strengths, and keep to your own pace. If you are better at barbell movements than gymnastic movements, you know where you can make up ground. You might need to break up the gymnastic movements into sets of 5 or so. Stick to your break-ups though. Pick up the bar or kick up into a handstand only when you know you can get all your reps!

4. Keep your chest up – This pertains to recovery. When you bend over to catch your breath, you’re making it harder to expand your lungs, you’re letting your body and focus collapse, and you’re unable to see your gym-mates doing awesome work and/or cheering you on. Chest up + head up = better breathing + better attitude = winning.

5. Wait until everyone is done until you clean up – Nothing is worse than when you are having a tough time that day and your on your last set only to find that everyone has already put their stuff up and are packing up to go home and your equipment is the only stuff left out. If you finish early, don’t worry about your stuff. Instead, put your energy towards cheering people on or running their last 100m sprint with them.

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BBQ this Saturday at 2pm. 530 Classen Dr. Bring a swimsuit and a donation tomorrow or Friday so we can by meat and drinks. I will be sending out an evite tonight or tomorrow to get an official head-count.

30 Day Paleo Challenge starts this coming monday, August 6th, email me if you want in!