We still have a bunch of shirts in sizes S-L. $20 will have you looking cooler than you do already.

Today we are doing the hero WOD “Adrian”. Hero WODs are named after those who died giving their lives for our country.

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Weekend Schedule:

Free WOD tomorrow morning (Saturday) at 10am! Never tried CrossFit before? Well here is your chance! Bring a friend, too! Ages 50+ are welcome to come at 9am.

Sunday Suckday will have a time change because of the Cowboys game on Sunday. The gym will be open from 10am-12pm. Feel free to come on by and work on whatever is giving you trouble.

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IMPORTANT: Please take a minute and check out our very own Angela’s website for the Walk To End Alzheimer’s. She is participating in this event tomorrow which is committed to raising awareness and funds for Alzheimer research, care, and support. She would really appreciate a small donation of any amount to help her reach her goal. Thanks guys!

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New classes! Starting next week we will be adding a Noon class on Tuesdays and Thursdays. This will be more of a trial period but if this time works out, we will add 1-2 more Noon classes to the week. Have any more suggestions on potential class times? Let me hear them!

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BEER! Now that I have your attention, we will be heading to another local brewery to take the tour and booze the brews. Join us at Lakewood Brewery on Saturday, October 6th, any time from 12-3pm. $10 at the door gets you a souvenir glass, 4 beers, and a tour of the facility. There will be live music and a food truck. Feel free to bring lawn chairs and hang out a while!

 

 

Still having trouble with tears on big pull-up days? Have you tried gripping the bar on the base of the fingers rather than on the top of the palm? Still not doing it for ya? Maybe gymnastic grips or gloves might be an answer. Another answer could be taping your hands. Here is how to do it the right way.

Remember!… All new 12 noon class starting next week on Tuesdays and Thursdays!

IMPORTANT: Starting next week we will be adding a Noon class on Tuesdays and Thursdays. This will be more of a trial period but if this time works out, we will add 1-2 more Noon classes to the week. Have any more suggestions on potential class times? Let me hear them!

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BEER! Now that I have your attention, we will be heading to another local brewery to take the tour and booze the brews. Join us at Lakewood Brewery on Saturday, October 6th, any time from 12-3pm. $10 at the door gets you a souvenir glass, 4 beers, and a tour of the facility. There will be live music and a food truck. Feel free to bring lawn chairs and hang out a while!

Today we are finding our 1RM for High Bar Back Squat. We will then use this number to jump into a new squat cycle concentrating more on the high bar position. High bar position on the back squat enables more anterior (frontal) loading which transfers better to the olympic lifts (clean & jerk, snatch). If you have tight hips, come a little early and limber up! The video shows some great hip opening stretches.

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Coach Jacob and I competed this weekened in Fort Worth at the Texas Barbell Massacre put on by Life AsRx. For those interested, scores for each event can be found here as well as overall placing. Overall, it was a great competition and we had a blast!

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All new Elements Program starting tonight.  Want to get started at EDCF? This is the first step! Call or email to sign up today. We have one spot left!

 

It’s super humid in the gym one day and you walk in to see a WOD with an abnormally high amount of abmat sit-ups. Everyone’s first thought is “Abmat sit-ups?! F**k yeah!” You are all set and ready to cruise through these bad boys. After you finish owning the WOD sitting or laying in a pool of your own sweat, you retreat home to shower. While moving your bum under the water you start to feel a burning sensation right above your butt. “What the hell?” you might ask yourself. Yeah…. you’ve got the Abmat butt rash. So how do you avoid this next time around? Here are a couple of things to consider:

1. Wear compressions shorts under your shorts to wick away extra moisture.
2. Do your sit-ups with a yoga mat under your Abmat so that your butt isn’t rubbing against the rough rubber flooring.
3. Avoid the tendency to wiggle and squirm as you try to speed through them. Slow down a little and make sure your not rubbin’ as you’re rockin’.
4. Use some Monkey Butt or other friction reducing powder on your glory spot pre-WOD.

Congratulations goes out to Shawn for winning the Paleo 30 Day Challenge. Shawn didn’t have even one cheat meal and came up to the gym five times per week for full points (or did outside workouts). He won a $60 giftcard to Lululemon for being a badass.

On another note, a big congratulations goes out to Jill. As of September 1st, Jill has been cigarette-free for an official year. This is a big accomplishment! Jill is at the gym 4-5 times per week with her husband Bryan and always gives it everything she has. She even sometimes goes for runs around the neighborhood after WODs. I want to personally thank Jill for all she has done for the community here at EDCF.