July 4th Holiday Hours

We hope everyone has a happy and safe Independence Day this 4th of July. The gym will be closed July 4th with limited classes on the 5th and a regular schedule on Saturday the 6th. To make it a little easier:

Thursday (4th) – No classes

Friday (5th) – 5:30am/6:30am/12noon classes ONLY. No evening classes

Saturday (6th) – Regular classes

Sunday (7th) – Regular classes

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Check out the July Newsletter HERE.

Ever been to a roller derby bout before? Well our very own Jennifer Shanley will be participating in the Assassination City roller derby playoffs when her team, Viva La Revolucion, battles Ruby’s Revenge in the first bout starting at 7pm this Saturday night. Come show her some support and watch women knock down other women!

Where: 3022 Moon Dr Mesquite, TX 75150
Doors: 7:00 PM
Whistle: 7:30 PM
FREE Parking | BYOB (no glass) | BYOC (chair)

Click HERE for the Facebook event.

Are you drinking enough water? Summer has started and it is HOT! Plan to start and end your day with water. Even when sleeping, your body loses water. Drinking a glass of water when you first wake up and last thing before you go to bed can help balance what you lose while sleeping. Also, your body loses water during the day when you perspire, urinate and breathe. If you are more active or are working/exercising in a hot or humid environment, you will need to replenish lost fluids: don’t underestimate the amount of fluids you lose from perspiration. In one hour of exercise your body can lose more than a quart of water, dependent upon exercise intensity and air temperature. Therefore, you should drink before, during and after exercising. For most workouts water is the best fluid replacement, but electrolytes also need to be replenished. Pick up a coconut water or a small fruit juice next time you leave the gym or have a cold one sitting in your fridge. These will also help raise lower blood sugar levels immediately post workout.

 

EDCF is proud to announce our second annual 300 Challenge on Saturday, July 13th. The 300 Challenge is a WOD for all levels and will include beginner, intermediate, and elite (as rx’d) divisions with standard scaling options for each. We will be limiting participation to only EDCF athletes and expect each and every one of you to participate. This year will no doubt be bigger and better than last year’s event so don’t miss out! The WOD is as follows:

For time:

25 Pull-Ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers
50 KB Clean and Press 35/25#
25 Pull-Ups

* 20 minute cut-off

The WOD will run in 3 or 4 different heats with elite, intermediate, and beginner athletes. We will try to start right at 9am and really make an event out of it. Hope everyone can attend!!

Dennis was tired hearing his wife and three girls constantly chattering about crossfit. He ignored their invites to the gym as best he could for as long as he could. He ate what he wanted whenever he wanted. Even though he wouldn’t admit it. It was time for a change. He was sitting at 238lb, about 40lb overweight. Dennis started into the Masters class in November of 2012. Before long he was hooked and to this day is one of the gym’s most active members. He started adding in personal training outside of his Masters classes. He had one goal in mind, to get under 200lb before February 2nd, his oldest daughter’s wedding.

Well he did that and more.

After completely restructuring his diet and adopting a paleo lifestyle along with his added gym time and weekend bike rides with his wife, the weight began to drop. Rapidly at first and then slowly as the wedding approached. He was always shedding pounds consistently, though. A week before the wedding he was at 198lb.

After the wedding and the numerous compliments from family and friends who he hadn’t seen in years, he was ready to take it a step further. We began looking for competitions for him. One with a Masters division so he could test all his hard work.

Dennis took on the Wodfather Games at CrossFit 817 this past weekend. A Masters only competition with age groups starting at 40 and ending at 55+. For the past two weeks leading up to the competition, he worked his ass off prepping for the WODs. We had a plan coming into the weekend and he executed it with precision. Dennis took first in three out of five events and took first place overall in the the men’s 55+ division.

Right now Dennis is sitting at a bodyweight of 188. That is exactly a 50lb drop since November. He is stronger than ever and determined to push it even further. Dennis is a true example of dedication and hard work. He had a goal and he went out and crushed it. We are so very proud of you. You earned it.

What is the Athletic Development Program? The Athletic Development Program (ADP) is a program designed for high school athletes (ages 15-18) who seek to improve their sports performance. The ADP utilizes the principles of CrossFit while dedicating more time to teaching and building the training skills necessary for developing athletes at the high school and collegiate levels. ADP workouts consist of a combination of strength training with through power and Olympic lifting, metabolic conditioning, plyometrics, speed/acceleration work, agility and nutritional education. Planned programming from a certified coach is guaranteed to improve both physical and mental fortitude.

When is the ADP offered?ADP classes will be offeredon Monday, Wednesday andFriday afternoons from 4:30-5:30pm. The cost will be $120/month with classes kept small to ensure adequate attention is spent on each athlete. First month will be pro-rated from first class.

How do I get started? A two part Basic Barbell Course will be offered on Monday andWednesday of next week (June 10th & 12th). Both classes will be needed to join into the ADP and are included in your first month’s payment. If you cannot make both of these classes, please schedule a time with Coach Ryan Savard in which you can do a make-up. The first official class will startMonday, June 17th and will run MWF of each week.

Have questions? Please contact Coach Ryan at 214-326-0776 or [email protected].

Members: If you know of any high school age athletes, please help spread the word!

Spaces are limited. Please email today to reserve a spot!

The CF main site states the aim of CrossFit is to “forge a broad, general and inclusive fitness… a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable.” The same holds true for our thinking at EDCF. We want to make you faster and more powerful. We want to build your endurance, stamina, strength, and flexibility. We want to heighten your sense of balance, coordination, agility, and accuracy. All while encompassing mental fortitude and toughness.

The term “CrossFit” is more ambiguous than most people generally think. Each gym is different and their programming reflects it, whether it is randomized chaos or targeted and progressive. I once heard that CrossFit gyms are like cars. You have your Lamborghinis and you have your pintos. There are many who do it right but a many many many more who have little to no background in strength and conditioning and are doing it wrong. Thus, giving the brand a bad perception and turning potential new crossfitters away before they get to really experience everything a legitimate box has to offer.

When I read on the interwebs and see things like “I do CrossFit five times a week” or “will CrossFit go well with my yoga and cycling schedule?” I have to sit there and just shake the head. To me that sounds like “I did fitness today at the gym” or “I was a work and did a lot of business today”. Quite simply, CrossFit is a broad term and is interpreted in a multitude of ways. There are so many movements  involved in typical CF programming. You have your power lifts, olympic lifts, supplemental lifts, bodyweight movements, gymnastics, mobility, plyometrics, running, rowing, biking, and even swimming. These are just the raw materials. You then have to factor in the training of specific energy systems. The phosphocreatine, glycolytic, and aerobic pathways (more on these later). Once you understand these, you then have to progressively and periodically build on each without taking too much away from the others.

Since last Monday, we have been applying a new style of programming known as fluid periodization. Fluid periodization is comprised of strength, power, and stamina macrocycles. We will be focusing on each for at least a three week span to single out and work specific energy systems. Once on energy system is worked sufficiently then we will move on to the next. Once through all three, you will all come out better athletes across the board. I know the programming is heavy now, and some of you might not find it that enjoyable, but believe me, it serves a purpose. For more on fluid periodization, watch this…

This coming Monday morning, we will be doing things a little differently than in the past. While we usually take on “Murph”, this year we will take on another Hero WOD (or maybe a mixture of a few, muhuhaha!).

Jen H. has also made a donation jar for the victims of the tornadoes this past week in Oklahoma. We are also accepting clothes, shoes, bandaids, sports bras, toothpaste, etc.

Be at the gym at 9am this coming Monday morning to detox from the weekend and help support or neighbors in Moore, Oklahoma.