Hi DogTowners.

Every few weeks look out for an email from me announcing what's happening at DogTown! If you have questions, please let me know.

1) Paleo Challenge-Today kicks of our 12 week Paleo Challenge. Good luck to everyone who signed up! The Entire week will consist of "Benchmark" Workouts so be sure to get in here and record your numbers. We will repeat this exact week at the end of the challenge (12 weeks from now). If you miss a workout, make it up during Open Gym on Sunday or schedule a time with me to come in.

Here's a cool article from NPR today: https://www.npr.org/blogs/thesalt/2012/06/25/155588094/we-evolved-to-eat-meat-but-how-much-is-too-much

2) Cubby Holes-In an effort to re-organize the gym, we ask that you clean out everything stored in the cubbies near the restrooms. You will no longer be able to leave lifting shoes, etc. I repeat, we will no longer provide space for these miscellaneous items. We are sorry for the inconvenience, but as the gym grows we need all the space we can get for storage, etc. Please have everything cleared out by Friday, July 6th or it's being donated to charity.

3) Beach Workouts- Beach workouts with Mike V. begin Sunday, July 1 at 8:30am!!!

For more info please check out Mike's blog at: http://www.dogtowncrossfit.com/page/index.php?menu=blog&page=blog&id=42249

4) CrossFit Games- The games are coming up July 13-15th at the Home Depot Center. The event is sold out, but a few Limited Access tickets are on sale.

Here's the link for limited access tickets: http://games.crossfit.com/announcements/limited-access-spectator-tickets-available-now-click-here-details

We have a great crew this year including Original Gangster Valerie Voboril, Lindsey Valenzuela, & Ruth Horrell of New Zealand.

For your reading pleasure, a few good articles on the ladies:
Val: http://games.crossfit.com/article/pregnancy-games-valerie-voboril
Lindsey: http://games.crossfit.com/video/gymnastics-focused-lindsey-valenzuela
Ruth: http://games.crossfit.com/article/good-shepherd-ruth-anderson-horrell

5) July 4th Schedule- One class at 9:30am next Wednesday

Hello DogTowner’s,

This week’s blog is to officially announce the introduction of DogTown CrossFit’s Summer Beach Workouts.

There have been a number of requests from a number of members throughout my time at DogTown for an outdoor class with a focus on conditioning and endurance. So, I finally decided to create such a class.

The concept behind DTCF’s Summer Beach Workouts is simple:

1. Get outside (an average person spends 90% of their day indoors!)
2. Increase your cardiovascular conditioning and muscle endurance
3. Learn how to run with more efficiency
4. Have FUN!

The workouts will be 1 hour in duration. They will be performed outside on sand, grass, and sometimes concrete (at this stage, we have no plans for water). The movements to be performed will include body weight exercises (gymnastics) and cardio/plyometric exercises. The focus will not be about weight lifting, but external load will be included in some classes (kettlebells, medicine balls, etc.).

You will not be required to bring any equipment with you to class.

More Details

When:

Sunday mornings from 8:30am to 9:30am

Starts July 1, 2012

Where:

Crescent Bay Park in Santa Monica, CA

2000 Ocean Ave

Ocean Ave at Bay St

Santa Monica, CA 90407

We will meet on the grass near the bottom level

How:

We will have a weekly sign up sheet at DogTown CrossFit where you can reserve your space for the Sunday morning beach workout.

DogTown CrossFit will continue to have Sunday Open Gym. However, the start time will be moved to 10:30am and will continue to go until 12:00pm.

Price:

DogTown CrossFit members = $10 per session

Open to the public (friends, family, etc.) = $20 per session

First Class (Sunday, July 1) is FREE

Let’s have some fun this summer and train outside in beautiful, sunny Southern California! Let me know if you have any suggestions, concerns, or questions.

See you at the gym!

Coach Mike

Hey Everyone,

We're fast approaching the start of the 2012 Paleo Challenge.  Only one more week until it begins!  The Bodyfat Truck will be here this week on Thursday June 21 from 1-7pm and Friday June 22 from 7am to 7pm.  Because of this the challenge start and end dates will change slightly.  Dates of the challenge are June 25th to Sept 14th.  Please sign up at the front desk for your time slot.  It only takes about 20 minutes and the results are invaluable for tracking progress.  They are giving all those who participate in the challenge a deal on testing.   The way it will work is, instead of paying the truck directly, you will just pay the cost of testing on top of the challenge cost.  To make it easier, the challenge will cost $100 to buy in IF you want to do body fat testing (includes a before and after test which costs around $80 for both) and $50 if you don't want to do testing and just participate in the challenge.  

Rules:

$100 Buy in for challenge (includes before and after bodyfat testing) OR $50 Buy in without bodyfat testing.

Before and After Measurements and photos (of course, these will be kept under the utmost confidence).  Again, bodyfat measurement is not required but highly recommended since it incorporates not just weight but body composition as well.

Food Logs: This was a requirement last year and I found that everyone who took daily food logs had much more success than those who did not.  Last year I strongly encouraged everyone to take photos of their food and send them to me in a weekly email.  This was very effective for those who did this as I was able to tweak little things here and there and they in turn made greater progress.

Prizes:

1st Place: Free Month of gym dues, DogTown T Shirt, SFH Protein and Fish Oil, $50 gift card to US Wellness Meats, Bottle of Kasandrinos Olive Oil and 5.5 qt Crock Pot slow cooker 1 box of Joe Bars

2nd Place: Free Month of gym dues, DogTown T Shirt, SFH Protein and Fish Oil, $50 gift card to US Wellness Meats, Bottle of Kasandrinos Olive Oil, 1 Box Joe Bars

3rd Place: DogTown T Shirt, SFH Protein and Fish Oil, $50 gift card to US Wellness Meats, Bottle of Kasandrinos Olive Oil, 1 box of Joe Bars

Winners will be chosen by all DT coaches based on each individual's goals, who acheived the best results based on before and after: photos, measurements, body fat tests and performance tests which involve a series of 3 lifts and two metcons (not all on the same day of course).

Even though the challenge has shifted slightly, please email me to set up a consultation as soon as possible.  sean@dogtowncrossfit.com.  Everyone who has signed up will receive weekly email updates as well as a 'getting started' email as well.

Recipe of the Week: Crock Pot Carnitas

Coach Sean (Seamus)

DogTown Celebrates 2 Years this Saturday!

Regular morning classes are canceled. Intro Canceled. Sunday Open Gym Canceled.

Saturday morning meet at the Baldwin Hills Overlook for a hike to the top and group picture. Bring the kids, bring your friends!

Time: 9:30am

Address:
6300 Hetzler Rd
Culver City, CA 90232
Street parking

Later Saturday evening...

DogTown's Annual Anniversary Party!

Time: 7:00pm-late
Where: DogTown!

Food from Baby Blues but it won't last so get there early if you'd like to get in on the grub! Drinks will also be provided, but if you want something special bring it.

If you plan on drinking, please cab or have a designated driver. Liz will be on patrol and she's not afraid to take you down! Please be responsible.

Also, we will unveil a super secret surprise so you better make it!!!!!!!!!!!!!!!!

Hello DogTowner’s

This week’s topic is about staying focused in the gym and outside the gym. Each and every one of you should have fitness goals. Maybe losing weight. Maybe gaining weight. Maybe getting stronger. Maybe increasing muscle tone. Maybe feeling better. Whatever your goal(s) are, you need to stay focused and on the path to achieve these goals.

In The Gym

To most efficiently achieve your fitness goals, you first have to show up to DogTown CrossFit and participate in classes. This, of course, requires a commitment. For most of you, this will require at least a four or five day commitment to the gym every week.

Not only must you participate in classes, you must strive to get better everyday. If your goal is to get stronger, you must dial in your weightlifting. Get more proficient at your lifting form. This will keep you safe and also allow you to start increasing the amount of weight you lift during the workouts. This, in turn, will lead to achieving your goal of getting stronger.

The point here is this; your goals will not achieve themselves! It takes hard work, dedication, and focus. Learn to stay focused and keep your sights on what you want to achieve.

If you think you need some extra help in staying focused and achieving your goals, let the coaches know. That’s why we do what we do. Each and every coach at DogTown enjoys helping people achieve their goals. Sunday Open Gym is another great option. Come to the gym and make extra headway towards your goals at your own pace.

Outside The Gym

Staying focused on your goals outside the gym is just as important (maybe even more important) than inside the gym.

Think about it this way: If you come to DogTown 5 times a week that’s a total of 5 hours of CrossFit per week. The remaining hours of the week total up to 161 hrs (23 hours per day x 7 days). Clearly, you spend much more of your time outside of the gym. Learn how to use this time wisely to positively affect your fitness goals.

Coach Sean is currently meeting with members to consult them on their personal fitness goals. He can help you determine what to eat (depending on your goals), explain how to get better rest to reduce stress, and generally how to take better care of your body. This will make your time at DogTown more efficient and productive, allowing you to stay focused on your goals.

Everyone at DogTown CrossFit has goals. The owners, the coaches, the members. Those who do best at achieving their goals are the ones with the ability to stay focused. When you learn how to keep yourself focused inside and outside the gym, you will feel comfortable setting even higher fitness goals. There is no limit! Enjoy your time at the gym! Have fun being healthy!

Let me know if I can help keep you focused. See you at the gym!

Coach Mike

Hey DogTowners,

So I've been speaking with a lot of you the past couple of weeks and the biggest excuse I hear about not doing this upcoming paleo challenge is because the perception is that it's a weight loss competition.   I want to emphasize that this Paleo Challenge is NOT a weight loss competition.  The last thing I want anyone to think about is the number that is on the scale...it's meaningless and does not define you.  So please, do not think that this is about losing weight.  For some it may be, but not for everyone.  Like I posted earlier, each person will get their own individualized consult with me to plot the best course of action to achieve their goals.  Whether it's fat loss, performance boost, energy gain, muscle gain, sleep improvement, improved cognitive function, all of these aspects go into the judging process.  So, yes.  This challenge is for EVERYONE.

The sole purpose of this challenge is for you to maximize your goals/potential not only in the gym, but in life outside it as well.  Everyone should want to participate in this challenge.  One of the main reasons I made this particular challenge 12 weeks instead of our winter 40 day length, is there is a better chance for people to really experience the benefits from eating clean rather than 'suffering' through 40 days and then coming off the rails, crashing and burning in spectacular fashion with a whole pizza, beer and milkshake as soon as the challenge is over.  You don't really learn anything that way.  This one is a little bit longer so as to discourage the counting-down-the-remaining-days-until-the-end syndrome (yes it's a real thing).  

The challenge officially starts in two weeks from when this is posted.  If you're interested, please send me an email here sean@dogtowncrossfit.com and we'll get you a questionnaire and set up a consult.  Don't wait until the last minute to get this going.  The sooner you get consulted, the sooner you can get going and have a head start on the challenge.  Which means you'll have a better chance to win.  I'll also be in the gym most mornings until 8:30am and in the evenings starting at 6:30pm to answer any questions you may have.

Recipe of the week: Broiled Lobster Tails in Herb Butter

~Coach Sean (Seamus)  

Hi DogTowners! 

On Saturday, June 23rd from 3-5pm, I've reserved the Culver Plunge Pool for a private swim clinic!  We spend a lot of time in the gym, and it's always good to expand your fitness regime. I'll show you proper stroke technique, drills, alignment - and of course, a lot of fun! 

My qualifications include 20+ years of swimming experience, both training/competition & coaching. Currently, I am US Master swimmer & coach with SCAQ (www.swim.net/scaq) - Southern California Aquatics, the largest Masters program in the nation. I continue participate in Masters swim meets (former World Record in the Masters Women's 4 x 100m Free Relay) and numerous open water swims every year. 

Cost for the clinic is $20.  Please call (256.509.8528) or e-mail me (suzanne819@gmail.com) to sign up. If there is enough interest, we might add a 2nd day. 

Ability to swim is required. If you are uncomfortable in the water, please contact me and I would be happy to schedule a lesson. Swimming is not only a great form of exercise with zero impact on your joints, but is also a life skill! 

See you at the pool!

Suzanne Robertson
256.509.8528
suzanne819@gmail.com

Hey Everyone,

I've got some more information regarding the approaching paleo challenge.  The Bodyfat Truck will be here on Thursday June 21 from 1-7pm and Friday June 22 from 7am to 7pm.  Because of this the challenge start and end dates will change slightly.  Instead of starting on June 4th and ending on August 31st, we will now start the challenge on June 25th and will end on Sept 14th.  Please sign up at the front desk for your time slot.  It only takes about 20 minutes and the results are invaluable for tracking progress.  They are giving all those who participate in the challenge a deal on testing.   The way it will work is, instead of paying the truck directly, you will just pay the cost of testing on top of the challenge cost.  To make it easier, the challenge will cost $100 to buy in IF you want to do body fat testing (includes a before and after test which costs around $80 for both) and $50 if you don't want to do testing and just participate in the challenge.  

Rules:

$100 Buy in for challenge (includes before and after bodyfat testing) OR $50 Buy in without bodyfat testing.

Before and After Measurements and photos (of course, these will be kept under the utmost confidence).  Again, bodyfat measurement is not required but highly recommended since it incorporates not just weight but body composition as well.

Food Logs: This was a requirement last year and I found that everyone who took daily food logs had much more success than those who did not.  Last year I strongly encouraged everyone to take photos of their food and send them to me in a weekly email.  This was very effective for those who did this as I was able to tweak little things here and there and they in turn made greater progress.

Prizes:

1st Place: Free Month of gym dues, DogTown T Shirt, SFH Protein and Fish Oil, $50 gift card to US Wellness Meats, Bottle of Kasandrinos Olive Oil and 5.5 qt Crock Pot slow cooker

2nd Place: Free Month of gym dues, DogTown T Shirt, SFH Protein and Fish Oil, $50 gift card to US Wellness Meats, Bottle of Kasandrinos Olive Oil

3rd Place: DogTown T Shirt, SFH Protein and Fish Oil, $50 gift card to US Wellness Meats, Bottle of Kasandrinos Olive Oil

Winners will be chosen by all DT coaches based on each individual's goals, who acheived the best results based on before and after: photos, measurements, body fat tests and performance tests which involve a series of 3 lifts and two metcons (not all on the same day of course).

Even though the challenge has shifted slightly, please email me to set up a consultation as soon as possible.  sean@dogtowncrossfit.com.  Everyone who has signed up will receive weekly email updates as well as a 'getting started' email as well.

Recipe of the Week: Roasted Brussel Sprouts with Bacon

Coach Sean (Seamus)

Memorial Day Schedule (Monday 5/28)

Open Gym 9:00am to Noon

No Classes. No Intro.

Have a great weekend!!!!!!!!!!

Hey Dters,

You may have run into this amazing woman a few weeks back...she was here for half of  February and March from New Zealand commuting to DT by bus for a while to train with us!  We are still soo honored!  She may nave even helped you out in an early morning or afternoon class!  

Anyways, our Kiwi exchange student, friend and all around CrossFit Badass Ruth, punched her ticket to her second CrossFit games this past weekend placing second at the Australian Regional after three days of grueling compettion.  So yes! you can go root for her alongside Val and Lindsey in just seven short weeks.

What is most remarkable, is that Ruth going into day three came down with an awful flu, but gutted it out through the Snatch Ladder and Workout 6 to be the only female returning athlete from her region.  

Way to go Ruth!  Your relentless competitive spirit, tireless work ethic and just general all around coolness is inspiring.  

Congrats from your friends at DT.  Maybe a sister gym in New Zealand?  Rene thinks SHEEPTOWN CrossFit. What do you think?

See you soon.!