The 2014 CrossFit Open is just weeks away. What does it mean to be part of the Open? The Open is 5 workouts set over 5 weeks. You will have 5 days to complete each workout and send in your results under our Gym’s profile. The Open is for EVERYONE! Even if you have no desire to compete or are brand new to Crossfit – EVERYONE is able to participate in these weekly workouts. It’s an opportunity for you to gain an appreciation for your strengths, weaknesses and mental toughness.

The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27. Athletes will have from Thursday evening until Monday evening to do the workout and submit their scores.

It is recommended that only athletes comfortable with RX weights and movements sign up. There will be a chance every week for our entire community to experience each workout as it will be part of our normal programming. There will be scaling options of course! On the fence about signing up? Ask a coach to see if it is right for you.

We plan on making an event out of it on Friday evenings (this is still in the works), and might even team up with another gym. If you are not interested in officially signing up please plan on attending and supporting those athletes who are. With some loud cheering, music, and beer it’s bound to be a good time!

Please sign up HERE.

Function vs. Performance

There are some days where the workout on the board is split under the terms “Function” and “Performance”. So what do these mean and how do they apply to you as an athlete (because all of us are athletes whether you like it or not)?

Function – This training group’s goal is to maximize favorable adaptations with smaller amounts of input. What does that mean? You will normally see the term “Function” as designating a scaled version of the workout. The movements or loads involved are designed to not hold you up because of lack of technique, coordination, or muscular strength. The focus is on proven training protocols that will maximize strength development, body composition and will give good exposure to a variety of movements. You apply to the function group if your training age is very low (i.e. just started CrossFit, little to no experience with sport outside of CrossFit, deconditioned, lacking in neuromuscular coordination). Function means to maintain or increase fitness as it applies to the real world.

Performance – The performance group is just as it sounds. It is for those who have a good base level of fitness, have been involved with sport recently, or have been doing CrossFit for a while now and have a solid foundation of all the movements. This group is ready to test there fitness inside and outside of class. Performance is about applying your fitness. You will need a solid understanding of proper mechanics, a greater emphasis on applied mobility, and the consistency it will take to achieve your goals. Higher level gymnastics and attention do detail when breaking down the olympic lifts are two defining parts of performance.

So, which one are you?

This Saturday, and every Saturday from here on out, the 10am class will be a member’s only class. The programming will be be the same as any other classes during the week.

New to CrossFit? Want to try us out? Join us next Saturday, 1/18,  at 11am for our Intro to CrossFit class.

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Join us at the Truck Yard on lower Greenville Ave this Sunday afternoon at 2pm for some drinks and eats. The weather is supposed to be 70 degrees and sunny! Come meet other EDCFers and have an all around awesome time.

Regular vs. FREE Saturdays
Starting this coming Saturday (1/11), the 10am class will be for members only. This class will now fit in with our normal programming. Come ready to train!

New to CrossFit? Looking to try us out? On the first and third Saturdays of every month we will be holding a special Intro to CrossFit class at 11am. This will occur after the 10am members class.

2014 has officially begun. How are you going to be different this year? How are you going to make a big positive change? A year from now you’ll wish you joined today!

Become part of the best CrossFit community in Dallas by signing up for our first CrossFit Prep Course of 2014! The Prep Course is your gateway into the community of East Dallas CrossFit. Each Prep Course is small in design to give you the personal attention necessary to foster the the development of the skills needed to join into our regular CrossFit classes.

The Prep Course consists of eight separate one hour sessions over three weeks. Classes are from 8:30-9:30pm. The schedule is as follows:

• Monday 1/6
• Wednesday 1/8
• Thursday 1/9
• Monday 1/13
• Wednesday 1/15
• Thursday 1/16
• Monday 1/20
• Wednesday 1/22

—–>Sign up by clicking HERE<—–

Have a scheduling issue with the course? Contact us HERE to discuss the private Prep Course option.

A new Prep Course starts every four weeks. Space is limited.

You might notice from week to week that the strength, skill, or conditioning work might look similar on some days. This is not by chance or lack of creativity. Our program is meant for our athletes to adapt yo just enough to see progressive and linear changes and increases in strength, skill, and conditioning.

Right now we are in the midst of microcycles of front squats, close grip bench press, power cleans, and power snatches. This means that you will see most of these each week. For example, two weeks ago we did a power clean cluster of 2.2.2 x3 sets while last week we progressed up to 1.1.1 x3 sets to increase load. Also we have moved from doing 4-6 reps of front squats at 30X1 for 3 sets to doing 4 sets the next week to increase volume. Progressions in both load and then volume are the two most important factors in increasing overall strength and power.

We also apply this to conditioning through interval work. This is less about specific movements and more about changes in energy system works. Look at todays piece. Three rounds of a 400m row, 20 UB wallballs, and 20/16 HR push-ups with a 3 minute rest performed at 80-90% of aerobic capacity. This is taking people around 3-4 minutes per round. to complete. Next week you might see a piece that is similar in structure with differing movements. For example, 3 sets of a 400m run, 10 pull-ups, 12 KB snatches, 14 box jumps with a step down with a 3-4 minute rest at the same aerobic capacity. This will take people around 4-6 minutes to complete (most likely). The movements are different but there is the same affect on the aerobic endurance energy system. We are stressing the system around 2 minutes more with the same amount of rest. This is where progress is made.

Please take note of our schedule as we finish out 2013!

Christmas & New Year’s hours:

12/24 – 10am only
12/25 – closed
12/26 – 10am only
12/27 – regular schedule
12/31 – regular schedule with no 6:30 or 7:30pm classes
1/1     – 11am only
1/2     – regular schedule

*All new group Prep Course starts on Monday, January 6th. Need a gift idea for the holiday? Reserve a spot for friends or family and you will recieve $30 off the normal prep course price (members only)!

4 Ways To Help Keep Your New Year’s Resolution

1. Be Goal Specific – You might be thinking “I want to lose weight” or “I want to get stronger”. Great! How much weight do you want to lose? How much stronger do you want to get? Making your goals quantifiable gives you a way to check your progress. Weekly weigh-ins or setting up a strength cycle outside of class (with the help of a coach) are ways to track progress by the numbers. Start thinking more along the lines of “I would like to lose 10lb. in 2 months” or “I would like to add 15lb. to my back squat and 10lb. to my clean”. This way sounds much more realistic and attainable.

2. Keep Track Of Progress – Before you get started, map everything out week by week. Write out diet plans, make grocery lists, keep charts, and track you strength gains online. By seeing how far you have come, you will stay determined and positive throughout the rest of your journey.

3. Prioritize – Make time for your goal(s). If you need to skip a couple of your evening shows to get in another workout or prepare food for the week, then so be it. If you need to block off your schedule ahead of time to get something done, then do it. Being healthy and happy should be a priority in your life.

4. Get Some Help – Having a partner is great. This is someone who will make you feel accountable if you misstep on the way to your goal. If you are not easily self motivated, find someone who is. They will rub off on you and you will try hard to not disappoint them. The more your goals match up with those of your partner, the better.

The new year is just around the corner. Try putting some of these into action as you plan your own resolutions!