May Athlete Of The Month: Pablo Pedraza

Posted May 7, 2014 by Ryan Savard in Blog

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

Posted April 30, 2014 by Ryan Savard in Blog

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!

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.

All New Prep Course

Posted April 14, 2014 by Ryan Savard in Blog

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.

A 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

Posted April 7, 2014 by Ryan Savard in Blog

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

Posted April 4, 2014 by Ryan Savard in Blog

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!

“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!

How many pounds of meat should I eat per week?

Posted April 2, 2014 by Ryan Savard in Blog, Nutrition

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 each week?

The answer:

There are two ways to calculate this: Zone Blocks or Grams of Protein. Both are great.

Zone Blocks

In this formula, you will count protein with blocks as the unit.

Use the Zone calculator to see what your Zone prescription is. 1 block equals somewhere between 1 and 1.5 ounces of meat, depending on which sources you choose. We’ll assume that you eat a lot of beef & chicken breast (the basics), and for those, 1 ounce = one block. If you eat a lot of ground turkey or ground beef, you may want to use 1.5 ounces here. Remember that this is one ounce of of cooked meat, so multiply by 1.17 to find out how much raw meat you would need to buy at the store.

The formula:

your block prescription multiplied by 1 ounce = total ounces of cooked meat needed per day.

Multiply this number by 1.17 to found out how many ounces of raw meat you’ll need per day.

Divide this number by 16 to find out how many pounds you’ll need per day. Multiply this number by 7 to find out how many pounds of meat you need to buy at the grocery store every week.

Grams of Protein

In this formula, you will count protein with grams as the unit

If you don’t want to do Zone, but you do see the value in getting adequate protein (everyone should!) this option may be easier and possibly more precise. Use this link for the calculator. It’s from the site, ‘If It Fits Your Macros” and it will allow you to tweak your macro nutrient ratios around a bit, based on your goals. “Macronutrient ratio” is just a fancy way of saying what percentage of your daily calories are coming from carbs, proteins, and fats. In The Zone, you eat 40% carbs, 30% protein, 30% fat. A lower carb ratio would be 35% fat, 25% carb, 40% protein. The Zone is a great place for anyone to start, but other ratios have their place.

The formula:

Number of grams of protein you need per day divided by 96. This tells you how many pounds (or what % of a pound) of meat you need each day. Multiply this by 7 to find out how many pounds you need per week.

Remember that this is all to help you get a rough number. One pound of lean steak has more protein than a pound of 75% lean ground beef…not all meat is created equal! You also have non-meat options, including eggs, protein powder, and some dairy options. Check out this site for more information on that. When possible, choose the leanest cuts of meat that you can find, and get a variety of sources in each week. And by all means, get enough! 🙂

All New Prep Course Announced

Posted March 24, 2014 by Ryan Savard in Blog

kylelisette — 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 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.

New Prep Courses are starting Today and Monday, April 21st.

Lose Weight Fast?

Posted March 23, 2014 by Ryan Savard in Blog, Nutrition

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 to do several hours of cardio every day and eat as few calories as possible. If you do this, you will likely lose weight fast.

However, you will also (just as quickly) gain fat fast as soon as you return to your normal lifestyle. So, beyond the fact that cutting too many calories makes you hangry (not hungry, hangry), you also lose precious muscle mass, and muscle mass is the key to keeping your metabolism up and running long term.

Weight Loss does not equal Fat Loss.

Weight loss is based on deprivation, countless diets (that don’t work), endless cardio followed by food binges, and an obsession with the scale.

Fat Loss is based on achievement and abundance, limitless food & exercise variations, resistance exercise + high intensity exercise, and consistent progress toward realistic goals.

Ready to make a lifestyle change? Ready to chase fat loss, and not just weight loss?

1) Chose whole, nutrient dense foods. Kale salad, steamed salmon, roasted sweet potato wedges, a few almonds. These foods will keep you feeling full and satisfied, without packing on the pounds.

2) Exercise! Choose short, high intensity intervals, paired with heavy weight training. See: Crossfit. This type of exercise builds muscle while blasting fat.

3) Manage stress, get plenty of sleep, drink enough water, and remember that this game is one part nutrition, one part exercise, and one part mindset.

You may have seen this image before. It shows one girl at three different weights. As she gains muscle and loses fat, she weighs a little more overall, but she is leaner, tighter, and more fit. It wasn’t fast, but it was effective. Chase fitness performance, not weight loss. You may gain a little muscle, lose a little fat, and stop caring about the scale in the process!

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