In an effort to keep our members more in tune with our programming from week to week, Coach Ryan will be making short videos (like this one) showing and discussing the workouts for the upcoming week.

This is your chance to also get a glimpse at what the next 5 days of programming will look like.

The newest edition of the Outside The Box blog series highlights EDCF member Kristin Waller’s goal she set out to meet in January of 2014. Kristin made a commitment to herself after the turn of the New Year to run 39 different races in celebration of her 39th birthday! We take a deeper look into her incredible achievement.

When did you decide to start on this goal? I decided to start on this goal, December 2013.

What prompted you to start? We were about to embark on a new year (2014)and I thought instead of a resolution that I ultimately wouldn’t keep, I would come up with a challenge that would keep me moving in the right direction. I knew if I made my challenge public, I wouldn’t give up like I normally do with any resolution! I chose 39 races to celebrate my 39th birthday and to cap off my dirty thirties in a healthy way. I thought it was a good way to gracefully exit this decade of my life.

What was the hardest race? My hardest race was the Cowtown Half. I struggled through the whole race.  I couldn’t figure out why I felt so tired..by mile 6 I started to walk and really struggled to finish. Later that night, I was sick and at the doctors with strep throat….

What race was the most fun? This is a tough question, I have so many! I will give you my top two….

– Santa Fe 5k….This is always a favorite race because I get to run with my EDCF family. I love the race, the fellowship and the shenanigans afterwards. Plus there was free local beer 🙂

– Rise and Shine 5k…This race benefited the Dallas Rise School which specializes in providing the highest quality of early childhood education services to children with Downs Syndrome or other developmental disabilities. The kids made this race so special. They were so excited to cross the finish line and get their medals.They made running in the middle of the day, in the heat well worth it!

Anything else you wish to add? We wanna know! I didn’t make any resolutions for 2015 but I did make another challenge….This year I challenged myself to become more of a CrossFit athlete. I will still run and participate in races but I want to focus more on CrossFit, getting stronger, leaner and hitting personal goals like pull-ups without bands and double unders.

39 races was fun, challenging and expensive but I am SO glad that I did it, I feel like I am a runner, still a slow runner but a runner none the less. This challenge taught me that I can do anything I set my mind to, it taught me not to give up and to believe more in myself and my physical ability.

On a personal note, I received so much support throughout this challenge from everyone at EDCF! I am SO thankful for this community!

Check out the full list of Kristin’s 39 races HERE.

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Outside The Box is an EDCF blog series dedicated to showcasing member achievements outside of the gym.

Making A Resolution: Setting Outcome Goals Vs. Behavior Goals

Making new goals for 2015 is easy. Following through on these goals is the hard part. The first step of making progress on any goal you set is focusing on how exactly that goal is structured. The main difference between good and bad goals is whether or not the goal is within your control.

An outcome goal is when you put a specific number or target on your goal. This is pretty typical when you hear people spouting off their New Year’s resolutions. Saying that you want to lose 15 pounds or add 20 pounds to your back squat in 2015 are both examples of outcome goals. You’re not really sure how you’re going to get to that number but your going to get there right? Well, we all know that it isn’t as easy as it sounds in your head. So how do you attain better body composition or add strength to a particular lift? Set a behavior goal.

Setting behavior goals will put you in the proper mindset and create proper habits to get you to a specific outcome. A better version of the above weight loss goal would be to say “I am going to lose weight BY eating clean paleo every day of the week and allowing only one cheat meal on the weekends while also making it to the gym 4 days a week”. A better version of the person who wants to add to their squat would be to say “I am going to focus and add volume to my back squat strength training BY starting a squat cycle that I complete before my regular crossfit classes twice a week.” Now you might not hit that aforementioned goal of losing 15 lbs or adding 20 lbs to your back squat. Or you might crush those numbers. The key here is developing good habits that you can stick to to eventually meet and surpass those specific numbers.

So don’t put a damper on your goals before you even start working towards them. Develop good habits and practices that will lead you to being a better version of your current self by making behavior goals and clearing your mind of the outcome. Remember, all facets of fitness are a journey and not a destination.

 

 

2015, The Rededication

As we turn the chapter of another year it is important to think about 2015 as not just “another year”. I am declaring that 2015 be the year of The Rededication of EDCF and its athletes. We as a gym and community, are rededicating ourselves to you as members. In return we hope you, as a lifelong athlete, will rededicate yourself wholly to our program. We will strive week in and week out to give you the best programming around to be utilized in a positive training environment fueled by a team of passionate coaches.

What are we asking of you in return? We ask that you make a commitment to fitness this year. To trust in our program to get you to your goals that you should be setting for the year ahead. To make it to class consistently and on time with a willingness to learn. To fight through the bad training days and celebrate the good ones. To be supportive of your peers and dive into the gym’s community headfirst. We want you to get the most out of what we have to offer this year and we realize that starts with us!

This year we vow to create more opportunities for you to grow as an athlete. There will be more movement clinics, nutrition seminars, mobility classes, frequent body composition testing, more weightlifting and gymnastic skill progressions, and more apparel (plus much much, much more!) all within the upcoming months. We want to help you add new tools, as well as sharpen old ones, to your ever-growing health and fitness toolbelt. We aren’t just training you for CrossFit, we are training you for life!

Here’s to a new year, a new gym, and a new you!

 

Sincerely,

Ryan Savard

Head Coach and Co-Owner of East Dallas CrossFit

 

As the holidays approach us and we get ready for the new year, you may be trying to think of that infamous New Year’s resolution. I want to encourage you to consider sleeping more as part of the new habits you plan to employ in 2015 and I will give you some tips on easy ways to get more sleep.

Why Sleep more?

Sleeping, like drinking more water is free and there is literally almost no risk or downside to doing it more. Sleep is crucial for a number of basic functions in the body including muscle recovery, hormone production and memory organization. It affects all facets of your daily life and even one hour of sleep deprivation can negatively affect you.

Sleep deprivation also builds up over time into something called “sleep debt”. If you have time off during the holidays plan to get some extra sleep so you feel refreshed going into the new year.

9 easy tips to achieve better sleep:

1. Enforce a strict bedtime. Set a bedtime alarm. You need to sleep at least 8 hours, 9 if you worked out that day, so make sure to pick a bedtime that allows for the proper amount of sleep. When the alarm goes off, hop in bed.

2. Unplug an hour before bedtime. DVR your shows if they are on late and read before bed instead. Turn down the lights and use candles to prepare your body for bed.

3. Use the “Do Not Disturb” feature on your phone. Set it to automatic and forget about it.

4. Take naps whenever you can.

5. If you have trouble falling asleep consider a natural sleep inducer. Magnesium and chamomile tea are common sleep aids that help calm you before bed.

6. Don’t stay out late.. If you like going out late with friends, consider setting a limit on how many times you can go out a week. Pick a night that you can sleep in afterwards or take a nap the next day. Make your body a priority over your social life.

7. Stop Drinking. Drinking generally coincides with staying up late and drinking before sleeping knocks you out, but your body does not get the same benefits as it would from sober sleep.

8. Stop taking pharmaceutical sleeping pills. Ambien knocks you unconscious but your body does not recover or function the same as it would with naturally induced sleep. See #5.

9. Consider taking ZMA. ZMA is a combination of Zinc, Magnesium and Vitamin B-6 that was developed by Victor Conti (so it must be good!) and has a double blind study to back up its effectiveness. ZMA facilitates muscle recovery, increases testosterone production and helps your body achieve deeper sleep. If you need an extra reason to get invested in better sleeping habits pick up some ZMA and take it every night before bed.

 

Written by Ben Odeski 

EDCF Co-Owner & Endurance Coach

 

Christmas is right around the corner and you know that that means? Presents! Whether you are looking for gifts to give a fellow CrossFitter or are coming up with a want list yourself, these four items will make your gym experience that much better:

1. Olympic weightlifting shoes – With the amount of squats and Olympic lifting we do during a regular week at the gym, it might be time to look into some weightlifting shoes. Their fixed, rigid soles don’t spring or bounce like a running shoe. They put your body in an optimal position enabling a greater torso angle at the bottom of a squat, clean, snatch or even wall ball. Those with poor ankle or calf flexibility will feel especially more stable in the squat position. These will be a little pricey (between $100-200) but will last you for a long time. Here is a big list off of Rogue Fitness.

2. Your own jump rope – Ever walk over to the jump ropes and realize that your size is all gone or that your jump rope has a little less plastic coating on the metal cable making it sting that much more when you trip up? Do you wish your jump rope fit your body a little better? Time to get your own! Every time you pick up your rope to do double unders, you will know exactly how it will feel. That consistency will help with stringing more and more double unders together. Check out more ropes here. 

3. Wrist wraps – Do your wrist start to hurt in the overhead squat, front rack, or press position? If you are doing these lifts multiple times a week, your wrist, like mine, might start to get a little tender. Harbinger makes a pair of basic wrist wraps that you can find at Dick’s Sporting Goods for under $10. If you’re looking for something a little fancier, then I recommend checking out the PR Wraps website. Both brands will add support and confidence to your lifting.

4. Knee sleeves – Squatting 2-3 times a week, whether it be with the med-ball, barbell, or just your basic air squat, can sometimes beat up on the knees a bit. Knee sleeves provide extra support during and eleviate soreness after lifts. I use them any time I see a workout that involves the knees being bent over and over again. As soon as I put them on, my knees feel like new no matter how sore the rest of my body is. Rehband makes a trusted product.

For the first time since we started the Athlete Of The Month blog series, we have chosen one of our masters athlete to represent the month of December! Everyone meet Janet Daum. She can be seen at the Tuesday and Thursday evening Masters’ classes working her butt off. With the help of a better diet and consistent exercise, Janet has managed to lose more than 70 lbs. She is moving better than ever before and really has no limitations from here on out. Congratulations Janet! Your positivity and drive are infectious!

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

I believe I joined EDCF in either late April or early May of this year. I was told about Crossfit by a man that I ride the bus with to downtown most mornings. After hearing about Crossfit for a year and a lengthy rehab following my last ankle surgery, I decided it was finally time to join. My first impression was that this type of workout was definitely something that would keep me motivated.  The first workout was really tough but I knew it would eventually get better…

2. What class time do you attend the most, are there any regular members you work out with at that time?

We have a great group of folks in there that made me feel welcome from the beginning. During the workouts, I usually partner with Susan, Isabel, one of the Debbies, Vickie or Marci. Can’t forget about the guys- Jay (from the bus), Tom, Tim, Rick and Dennis…oh and Joe and anyone else I may have left off.

3. Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/husband/bf/partner? What is your favorite hobby outside the gym?

I work at the federal building downtown.  I will spare you the details. I have a dog and a cat which my parents refer to as the grand-dog and grand-cat. It’s just me and the critters right now, no boyfriend currently. I started volunteering in 1999 at Equest, which is an amazing place that offers horseback riding for people with disabilities.  I returned to Equest just this past September after a 5 year hiatus and a few orthopedic surgeries.  It’s good to be back!

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

Crossfit keeps me coming back because it keeps me motivated.  Every workout is different and there is always something that challenges me in each class.  I keep telling myself that I will eventually like doing burpees…. The people keep it fun as well.

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

I really don’t have a single lift that I could currently call my favorite. I usually like anything with kettlebells, which I have actually caught myself encouraging others to get the next larger weight…imagine that. I find the AMRAPs a good challenge every time. My main goal in joining Crossfit was to lose weight and get moving.  That is still my goal today….to keep moving!

Barbells & Handlebars 2014, the best one yet, is in the books. Saturday started out a madhouse with things quickly falling into place and ran smoothly for the majority of the event. Throwing an event like this shows the roots of our community. How a bunch of awesome people were able to volunteer their time and effort and come together as a team for a greater cause. Our volunteers were the fabric of BBHB and I can’t thank you all enough. Seeing everyone working together really warmed my heart and was a huge reminder of why I wake up at 5 every morning to do what I do everyday. I appreciate each and every one of you and I can’t thank you enough for making this event possible. This is what CrossFit is all about and this is what I have been working to make our gym about; the community.

A big congratulations is in order to all of those who competed this weekend. For many of you it was your first taste of competition and you rocked it. It takes guts to put yourself out there like that. I hope that your experience was a positive one and you will consider more in the future. Every one of you athletes conducted themselves with the utmost class and for that I am so very proud to call myself your coach.

I would also like to recognize Jennifer Evidente and Justin Welch who won 2nd and 1st respectively in their intermediate divisions. Way to go you two! You both deserve it as I know how hard both of you have been working in class.

I would also like to quickly thank my awesome team of coaches and fellow owners. Drew, Justin, and Trevor were the glue that held everything together on Saturday. Chase and Ben did everything behind the scenes to make everything you saw unfold possible. A big thank you also goes out to Bryan and Jill Perkins for loading so much time and energy into this event year after year since it’s conception.

I am lucky to have such a great set people around me, thank you again.