I am proud to introduce to you the newest member of our EDCF team, if you haven’t met him already. Coach Jacob Rochester has begun coaching the Monday and Wednesday 6:30 and 7:30pm classes. He adds a lot of experience to our team both through his athletic and personal training experience. We are certainly glad to have him!

Jacob’s bio:

“I love sports, competition, and team environments.  So making the transition to CrossFit from a football and wrestling background has been an absolute blast!  For me, CrossFit pins individual fitness as a very personal, yet collective journey.  Personally, it’s the great search for improved physical performance that challenges us to raise our mental and physical state of awareness.  Collectively, it becomes such a team effort as the culture here at East Dallas Crossfit offers a healthy balance of support, care, and accountability.  I really enjoy working with folks to achieve their goals and helping them establish diet and functional fitness as priorities.

I’m a business major and former football player out of Virginia Military Institute.  I hold current certifications for CrossFit Level 1 and NSCA Certified Personal Trainer.

All things are possible through Him.”

Jacob is available for personal and small group training.

I’m a nerd. Always have been, always will be. In high school I was more interested in reading than sports; my extracurricular “sports” were academic competitions. Believe it or not, I lettered in Whiz Quiz after competing at the state level. (Yes, I have the jacket to prove you can letter in academics.) =)

 

So, imagine the surprise of my friends and family when I told them I was starting Crossfit just weeks after turning 30. Reactions ran from, “What are you thinking?” to “You’re not really…ahem…athletic!” to  “Do you see what they do with those weights?!? You’ll kill yourself.” How it happened is simple really—I made my roommate skydive with me, she made me try Crossfit with her. Our first WOD was 3 rounds of 10 pushups, 15 sit ups, and 20 lunges. No big deal right?

 

About halfway through I wanted to die and swore at my roommate who reminded me if she was jumping out of a perfectly good plane, I could make it through some sit ups. Even though it sounds easy, it was probably the hardest thing I had done in years. When I finished, I stood up, noticed the world swimming, and got right back on the floor. Lying there, somewhere between the heaving breaths and watching the barbells swim before my eyes, I realized I had been challenged and I had succeeded. And that feeling…well, I was hooked.

 

I know I’m not the best athlete in our box, nor am I the fastest. Frankly, I’m usually last, but it makes me laugh to think of myself as being one step up from WOD roadkill…at least I survive! But…even when I finish last, I finish. Even if I only lift 5 pounds more than I did the last time, I get PRs. I meet the challenges that I set for myself. And for me, that’s the important part.

 

So why am I blogging about Crossfit and challenges? Now that we’ve officially started the Paleo Challenge, I’ve been thinking quite a bit about what constitutes a real challenge.

 

(Warning: I’m about to release my inner nerd.)

 

Webster’s defines challenge (noun) as “a stimulating task.” Personally, if you’ve ever tried to give up chocolate for a month, I’d argue it’s much more – something akin to a trial ((noun) “a test of faith, patience, and stamina through subjection to suffering and temptation.”) Now, THAT’s more like it!

 

Going Paleo for a month isn’t easy…but it’s not impossible. Even a trial is only a test and tests are made to be overcome. Every day we walk into the box we complete and excel at stimulating tasks that test our faith and stamina. Every day we stomp on challenges and trials. This should be no different.

 

As teammates and friends, we are entering a contest ((noun) “a struggle for superiority or victory”) together. In other words, entering into this contest together, together we struggle for superiority and victory. Through supporting and encouraging each other, we have great strength ((noun) “power to resist”). It might seem silly, but knowing we’re all in this together, each one of us giving our all like we do in the WODs, makes it a bit easier for me to skip that brownie in the break room.

 

Keeping that in mind, I challenge ((verb) to confront or defy boldly) you to give the Paleo Challenge your very best. I challenge ((verb) to invite into competition) us to kick this competition’s butt. And I encourage ((noun) to inspire with courage, spirit, or hope) you to remember this great quote by Stephen R. Covey:

 

“Opposition is a natural part of life. Just as we develop our physical muscles through overcoming opposition—such as lifting weights—we develop our character muscles by overcoming challenges and adversity.”

Written by Heather Nice

Craving something sweet already? How about Paleo Crockpot Dessert Stuffed Apples?

• 4 green apples, cored, bottom still in place
• 1/2 cup Coconut Cream Concentrate or homemade coconut butter, melted
• 1/4 cup sunbutter, unsweetened (or other nut butter)
• 2 tablespoons cinnamon (the more the better in my world)
• pinch of nutmeg
• pinch of salt
• 3-4 tablespoon unsweetened shredded coconut
• 1 cup water

Our first ED*CF BBQ turned out great. Actually, great is an understatement. If was, in fact, awesome. The food was wonderful (both paleo and non-paleo), and I couldn’t ask for a better group of people to spend a Saturday afternoon with. I definitely wasn’t expecting the appreciation you guys gave me and it was heart warming to say the least. Seeing everyone come together is a true example of what our community is all about. Being around y’all day after day and seeing positive change both mentally and physically is what gets me up every morning to teach the zombie class at 5:45am. I want to thank each and every one of y’all for the gifts. They were really special. A big thanks also goes out to Andrew who grilled up some amazing meat (with the help of Bryan P.), and also Jen H. and Jill P. for getting the whole thing together. You rock! I’m pretty sure Heather and Karen had a hand in this whole thing, too. Thank you, as well. If there is anyone else that I left off, I apologize.

It is hard to believe that we are coming up on the one year anniversary of East Dallas CrossFit. Big things have happened over the past 12 months. Few people have come and gone but the majority of you guys have stuck it out with us. This was a year of growth and it went as smoothly as it could have. We look forward to moving locations soon in order to get you guys some more space, adding more classes, incorporating new and different equipment, and adding more diversity to our programs. There are big things on the horizon but I want to keep the mentality of being a small gym with a big heart. Can’t wait for what this next year has in store!

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The 30 Day Paleo Challenge starts today! Check out the rules list here. Email me if you are in need of the spreadsheet to keep track of your points. There will be some awesome prizes for the winners!!

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If there are any pictures from the BBQ please upload them to the Google+ event page that Bryan set up located here so everyone can see them.

 

5 things that will improve experience at the box:

1. Treat the WOD like a mirror – Everything you do outside of the gym impacts what you do inside the gym. You might be busting you butt during each WOD but if you aren’t sleeping, eating, mobilizing and managing your stress levels, you are going to feel it during class that day. How you perform during the workout should be a good indication of how you are treating everything else leading up to the workout.

2. Project confidence – This doesn’t mean cockiness by any means. When you walk into the box try smiling at people, shaking hands, and saying “hi”. People are more at ease around each other if there is communication. Another part of confidence is your mental approach. Step up to the bar knowing you are going to make a certain lift. Approach a WOD having a game plan and sticking to it. This will lead to higher confidence levels outside the gym.

3. Do your own workout – As you become more familiar with the technique of the different movements and lifts, pacing will become more important. This doesn’t mean you have to keep up with the guy next to you thats been doing this for a year already. It means to stick to your game, capitalize on your strengths, and keep to your own pace. If you are better at barbell movements than gymnastic movements, you know where you can make up ground. You might need to break up the gymnastic movements into sets of 5 or so. Stick to your break-ups though. Pick up the bar or kick up into a handstand only when you know you can get all your reps!

4. Keep your chest up – This pertains to recovery. When you bend over to catch your breath, you’re making it harder to expand your lungs, you’re letting your body and focus collapse, and you’re unable to see your gym-mates doing awesome work and/or cheering you on. Chest up + head up = better breathing + better attitude = winning.

5. Wait until everyone is done until you clean up – Nothing is worse than when you are having a tough time that day and your on your last set only to find that everyone has already put their stuff up and are packing up to go home and your equipment is the only stuff left out. If you finish early, don’t worry about your stuff. Instead, put your energy towards cheering people on or running their last 100m sprint with them.

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BBQ this Saturday at 2pm. 530 Classen Dr. Bring a swimsuit and a donation tomorrow or Friday so we can by meat and drinks. I will be sending out an evite tonight or tomorrow to get an official head-count.

30 Day Paleo Challenge starts this coming monday, August 6th, email me if you want in!

~ Upcoming Events ~

ED*CF BBQ – Saturday, August 4th, at Andrew’s house. Jen and I are taking donations in order to purchase meat and a keg. Andrew has a pool and will be smoking the meat early in preparation. There is also a sign-up list at the gym for side dishes. Party starts at 2!

30 Day Paleo Challenge – Wanting to clean up your diet? Here is you chance to do it along with a bunch of others at the gym! Starting next Monday, August 6th, we will be undergoing another 30 day paleo challenge. This will include a point system with a sweet prize for the winner. I’m thinking all participants chip in 5 or 10 bucks and winner take all. More concrete rules on this later this week.

Upcoming Events:

• Monday, July 30th –> New Elements Class Starts – Starting at 8:30pm, this class will run Monday, Wednesday, and Thursday evenings for two weeks. If you are interested in becoming a member, these 6 classes are mandatory. Space is limited so contact us today to reserve your spot.
• Saturday, August 4th –> EDCF BBQ Party – This will take place at Andrew’s house. He has a pool and a smoker. There is a sign up near the white board so people can write down what they would like to bring. All the details like time and address are on the sheet. Donations will also be accepted to pay for meat and adult drinks.
• Monday, August 6th – Tuesday, September 4th –> 30 Day Paleo Challenge – We will be kicking off another 30 Day Paleo Challenge. Not only will guys be cutting out grains, dairy, sugar and other processed foods, but there will also be a point system  and points awarded for number of workouts attended along with other healthy options, too! This will not be your average 30 day challenge. Prizes for the winners.

All new Elements Class starts next Monday, July 30th, at 8:30pm. Email us here to reserve your spot today. Space is limited!

The elements program is your gateway into the community of East Dallas CrossFit. Each program is small to give you personal attention.

This course consists of six one hour sessions over 2 weeks (Mond., Wed., and Thurs. evenings). It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes.