Athlete Of The Month: Sean Vaughn

Posted Apr 07 2014 by Ryan Savard

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 smil[...]

Manion Memorial WOD

Posted Apr 04 2014 by Ryan Savard

It’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! [...]

How many pounds of meat should I eat per week?

Posted Apr 02 2014 by Ryan Savard

Source An athlete asked me this question in the gym last week,  and I figured that many of you would want to know the answer! So, here’s a whole blog post 🙂 The question: Based on my goals and my lean body mass, l need XX blocks/grams of protein per day. How many pounds of meat do I buy[...]

All New Prep Course Announced

Posted Mar 24 2014 by Ryan Savard

Kyle and Lisette at the DRC Half this past weekend. Want to become a member at EDCF? 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 intr[...]

Lose Weight Fast?

Posted Mar 23 2014 by Ryan Savard

So, you’ve done the underwater weigh and you’ve set your goals. Now, you’re ready to win the competition! You want to lose weight fast, right? Have I got a secret for you! It is, in fact, possible to lose weight fast. It’s not very complicated. Basically, you’re going t[...]

One Week of Meal Prep

Posted Mar 14 2014 by Ryan Savard

In the previous post, we discussed a few lessons about paleo zone that I learned the hard way. We also explained the easiest, lowest time commitment, cheapest way to eat Paleo Zone. (Hint: cook in bulk & make your own freezer meals). Now that you know all of that, you might be ready to embark o[...]

The Easiest Path to Paleo Zone

Posted Mar 14 2014 by Ryan Savard

Paleo Nick’s Paleo Bank Account.  In the previous posts, we discussed “What is Clean Eating?” and we decided that Paleo Zone is among the best diet prescriptions currently on the market, especially for a Crossfitter. Paleo tells us what to eat, and Zone tells us how much to eat. Now, [...]

Spring Body Composition Challenge

Posted Mar 11 2014 by Ryan Savard

With the temperature warming up, we thought it would be fun to do a little in house competition before summer rolls around. Introducing the EDCF Spring Body Composition Challenge. Unlike the past diet and exercise competitions we have put on with their endless points and spreadsheets, we have decide[...]