An all new CrossFit Prep Course starts this coming Monday evening, September 23rd, 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. Check the calendar, and contact us to reserve your spot now! Space is limited.
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.
Saturday was a blast! I think we had over 60 people participate in the workout from. Everyone from teenagers to our masters in their 60s were taking part, sweating, and feasting together! What a better way to celebrate being two years old than to have our entire community in the same place at the same time. The food and conversation afterwards were excellent. Thanks to everyone who came out to help us celebrate.
As for Saturday, I only have one regret. I would like to consider myself a better coach than a speech giver. I’ve gotten a little better since my speech class in college, but not much. Looking back on Saturday, I failed to bring up a couple of people who have helped mold EDCF into the place it is today…
First and foremost, I would like to thank Ben and Chase, EDCF’s other two owners. These guys are the backbone of this gym and run everything behind the scenes from finances to website maintenance. This gym would not exist without them. I would also like to thank Trevor, Chris, and Jacob for being awesome trainers, always willing to learn and be there for the gym even with their busy schedules. I would like to thank my parents, Rick and Marcia, for supporting this place from the moment it was just an idea. I would like to thank those of you who have been with us from the very beginning… Mason, Jen H. Shawn, Jordan, Adam, Charles, Emily, Elizabeth, Robin, Pam, Alan, Luke, Scott, Kristen L., Fernando, Susan, Tom and whoever else I have failed to mention. I would also like to thank Bryan and Jill Perkins for being more than members and contributing so much time and energy into the events over the past two years. I would like to thank Dennis and Vickie Hetrick for their unwavering support of this place. I would like to thank our two chefs, Clint and Charles, for helping with the set-up on Saturday. And lastly, I would like to thank everyone who has been a part of the gym, one way or another, throughout the past two years. I has been one heck of a journey, from days with no power and hardly any equipment to being over 100 strong with a great community. Thank you all!
What better way to celebrate the birthday of your favorite CrossFit gym than by a day in the park with some awesome food and people?
On Saturday, September 14th, join us at Lindsley Park at 10am for an outdoor workout that everyone can enjoy. After the workout we will feast on healthy (and not so healthy) foods in commemoration of our 2nd birthday. Bring the kids and your friends!
This will be a potluck style event. Sign-up is available at the gym. Everyone is invited to attend!
I got to spend the weekend with James “OPT” FitzGerald, winner of the first CrossFit Games, in Scottsdale, Arizona a few weeks back. This video on one’s balance is thought provoking to say the least. We are EDCF are constantly striving for more balance in our programming for fitness as we hope you are constantly striving for more balance in your daily lives.
——————–
EDCF Turns 2 BBQ
On Saturday, September 14th, we will host a workout and BBQ at Lindsley Park (located about 3 blocks west of the gym). Instead of our regular Saturday workout, a workout in the park will be set up for everyone and their friends and family to participate in. After the WOD everyone is invited to stay for food, fun, and games. This will be kid friendly and there is a big playground so feel free to bring your kids.
Have you been busting your butt at EDCF and would like to test your fitness against others? Never done a competition style workout and would like to give it a try? Our friends at CrossFit Underworld are hosting WOD For A Cure on Saturday, September 7th. This is a small AMRAP style competition with proceeds going towards lymphoma cancer research. There will be both beginner and advanced groupings. Join others from our gym as they kick cancer’s butt!
In order to complete the Assessment and Program Design portion of the Level One OPT CCP certification, coach Ryan is looking for volunteers who are willing to partake in movement assessments this Saturday at the times of 11am or 2pm. How will this benefit you? You will learn your biomechanical movement efficiencies and inefficiencies as an athlete. You will be tested in work capacity and relative strength. If you are interested in giving couple hours of your time, please contact Coach Ryan at [email protected] to get on the list.
On Saturday, September 14th, we will host a workout and BBQ at Lindsley Park (located about 3 blocks west of the gym). Instead of our regular Saturday workout, a workout in the park will be set up for everyone and their friends and family to participate in. After the WOD everyone is invited to stay for food, fun, and games. This will be kid friendly and there is a big playground so feel free to bring your kids.
Dennis testing aerobic capacity through a 60 min row.
What does A1, A2, B1, B2, mean? How do I follow the sets? What does the rest portion mean? What do some common abbreviations mean?
We will use a typical multi-movement resistance training workout that could be prescribed for class:
A1. High Bar Back Squat @ 30X0, 4-6 reps x 5 sets, rest 120 sec
A2. Chest to Bar Pull-ups, AMRAP x 5 sets, rest 120 sec
B1. KBS – 2 pd, 21 reps x 4 sets, rest 30 sec
B2. Ring Dips, 21 reps x 4 sets, rest 30 sec
In this workout you move through exercise A1 at the prescribed (rx’d) tempo, for the rx’d reps, you then rest for the rx’d amount of time (exactly) after the set is completed. Following the rest you do exercise A2 at the rx’d tempo, for the rx’d reps, you then rest for the rx’d amount of time after the set is completed. You then proceed back to A1. This alternation continues until the rx’d number of sets are completed for each exercise. For the above, this would mean 5 sets through A1/A2, with 120 seconds rest between each set.
Once you have completed the A1/A2 series, you move to B1. You start B1, 120 seconds after your last set of A2. This style of workout can go into C1/C2, D1/D2, or A1/A2/A3/A4/A5/A6. Nothing changes, you simply following the rx’d order of exercises, the rx’d tempo, the rx’d reps, the rx’d sets.
Abbreviations:
AD – AirDyne machine
FLR – Front Leaning Rest – plank position at the top of the push-up with scapula retracted, belly contracted towards spine, glutes active, and chin towards chest
COVP – Chin Over Vertical Plane – chin must travel over the bar to break the plane created by the pull-up bar that is perpendicular to the floor
CTB – Chest To Bar – chest makes contact with the bar at or below the clavicle on every rep
EMOM – Every Minute On the Minute – perform the work, and rest until the top of the next minute
TnG – Touch and Go – no pause between or during reps
S2O – Shoulder to Overhead
OHS – Overhead Squat
UB – unbroken – completed in a single set. depending on the movement, there may be pause between reps in an appropriate resting position, for example, front rack position or hanging from the bar.
BWT or BW – bodyweight
GHD – Glute-Ham Developer machine
KB – kettlebell
DB – dumbbell
AMRAP – as many reps/rounds as possible during the specified timeframe or set. this may be written as AMRAP (-x) for a set, indicating to go x reps short of failure for that set.
AFAP – As Fast As Possible
HSPU – Handstand Pushup, performed with feet against a wall
MU – Muscle-up on rings
DU – Double Under – jump rope passes under the feet twice with each jump
PC – Power Clean
PS – Power Snatch
PJ – Push Jerk
SJ – Split Jerk
HBBS – High Bar Back Squat – Barbell rests on top of the traps, as opposed to the Low Bar Back Squat, in which the barbell rests on the rear delts
Deficit – add additional range of motion to the movement
Take advantage of our 7 Days for $7 special! Attend our classes, learn the format, and join our vibrant community without any prep courses or restrictions. Simply find a time that works best for you and get started!
