Reminder DogTown has a modified schedule this week due to the SoCal CrossFit Games Regionals.

DogTown CrossFit’s

DT Surf Club – Surf, Sand and Sweat

Hello DogTowner’s, 

We are exicted to announce DogTown is hosting a Saturday class at the BEACH! The DT Surf Club will provide workouts 1 hour in duration. They will be performed outside on sand, grass, sometimes concrete, and possibly some water (don't worry, we will give you a heads up). The movements include body weight exercises (gymnastics) and cardio/plyometric exercises. The focus will not be about weight lifting, but external load will be used in some classes (kettlebells, medicine balls, etc.).

The concept behind DT Surf Club 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

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

Now I know what you are thinking…this sounds like a commercial. DUH! But its more than that, we want you guys to take advantage of the beautiful California weather, and get a tremendous workout. Not to mention, that after every class, we encourage you to stick around and challenge your friends to volleyball, throw a football around, or have a picnic with some of your favorite gym mates.

At the end of summer, DogTown will host a team competition on Sept 7th “BASH AT THE BEACH”. Stay tuned for more details regarding that event.

Details

Starts: Saturday, June 15, 2013

When: Every Saturday Morning from 9am to 10am (last class Sept 7^th)

Where: Crescent Bay Park- 2000 Ocean Ave. Santa Monica, CA 90407. Ocean Ave at Bay St. We will meet on the grass near the bottom level. Look for the DogTown CrossFit Tent.

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

Price: DogTown CrossFit members = $FREE, Friends and Family of DogTowners = $15 per session. Open to the public= $20 per session

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 V, Coach Josh G

cue the music

8 weeks later

Well it goes without saying that you all have more self-control then I… That or a better memory, you decide, whatever makes you sleep at night. I won't judge. And nor should I judge because I will be the first to admit that I bombed in the final weeks of The WLC. However I learned some very valuable lessons in my failure and I have an optimistic outlook that the purpose of this challenge was to create new habits and learn about yourself. Both I did, so all is not lost.

I know you are far more concerned about what comes next as opposed to my story but since I am the voice of this blog I am going to abuse my powers one last time and share with you exactly when and how the challenge crumbled for me. (p.s. I have been told I have a conversational tone to my writing so feel free to read in a Canadian accent if it makes you more comfortable).

Day 39, Easter Weekend: I went away Easter weekend and somewhat tried to stay WLC compliant but Good Friday came and went and I forgot to log my points, same with Saturday, then Sunday…Then I received the most awesome but out-of-control chocolate Easter basket which eventually caused me to throw in the towel all  together on the challenge. Upon my return home I even went so far as to put the chocolate in the freezer hoping that would dissuade me. It didn't. It did however cause me to nearly chip a tooth attempting to gnaw a rock hard bunny tail off. (Does that almost sound like a  dirty rap song innuendo? "Gnawed that hard rock tail") This was nothing new for me. WLC or not any day of the year my grocery list is "clean" because if I have chocolates or desserts (and oddly nuts?) in my house they will all get eaten.. in one sitting  So to avoid that I don't buy them. Which means if I have a craving I actually have to go out of my way to get, which means I must REALLY want it. So after forgetting to login 3x in a row and an Easter basket to boot I became a quitter.

Funny because I don't often think of myself as a quitter if anything I would have thought maybe a fighter? But now I have found myself reflecting on other times of my life that I have slowly phased myself out of challenging scenarios, perhaps not stood up for something I was doing, walked away from a commitment because of peer pressure when the reality is no one was pressuring me I just didn't want to be different. So the bigger question is why? Why do we choose to make the actions we do? That my friends and team mates is the question I suggest you all reflect on…

Why did you even participate?
Why did you play full on?
Why did you cheat when you did?
Why are you counting down the days until it is over?

I imagine some of your answers may change the rest of your life. i.e. you did it to look and feel good for your wedding - don't you want to look and feel good everyday? You played because you needed a forum, team  and a scoreboard to be accountable for your health - maybe now you can consider your mile time or your back squat your scoreboard. You cheated because you felt rude saying no to the bread basket on a first date - 1. they probably wouldnt have cared and 2. if they did maybe they aren't for you. Can't wait for it's over so that you can eat whatever you want? I assure you from my chocolate- coma you won't feel good doing so.

They say it takes 40 days to create a habit so don't discount the mountain of accomplishment you took on and conquered! Sure toss some cream in your coffee and enjoy that glass of wine, but continue to read your labels, take your fish oil,  meditate, sleep well, do something nice for others and most importantly remember how you feel today.

Congrats all!

Tickets for CrossFit Regionals go on sale tomorrow, Friday, April 11th

For more information: http://games.crossfit.com/article/get-your-tickets-regionals-friday

The SoCal Regional takes place May 17-19th

Del Mar Fairgrounds

DogTowners,

A few updates for you as we go full swing into April!

Whole Life Challenge

First off, we have the Whole Life Challenging ending this Saturday! There are several DogTowners who have stayed strong and it’s going to be a tough task to declare a winner! To everyone who participated, we are very proud of you and hope you’ve had some positive changes within yourself.

We are repeating the WLC Workout this Saturday so you can compare your scores. We are also taking measurements of hips and waste for participants only. Whether you participated or not, we encourage everyone to come to class Saturday, either 9:30am or 10:30am and re-test!

In case you forgot, here’s the workout:

800m Run

50 Air Squats

600m Run

40 Sit-ups

400m Run

20 Push-ups

200m Run

10 Burpees

Testing Next Week

It’s been 12 weeks since our last testing week so it’s time to re-test! If you’ve never tested with DogTown before I’ll fill you in. It’s a week of Max Effort Lifts and Baseline Workouts. We test approximately every 12 weeks so you can see if you’re improving and what you need to work on. It also let’s us know if the program design is working. We can’t wait for you to get some new numbers next week!!

CrossFit Regionals

The CrossFit Open is over and DogTown qualified individuals, Valerie Voboril and Lindsey Valenzuela as well as a Team which will be made up of 3 men and 3 women.

Details for the SoCal Regional

May 17-19^th

Del Mar Arena

Del Mar Fairgrounds

2260 Jimmy Durante Blvd.

Del Mar, CA 9201

We know it’s a drive, but we would love to have some Dogtowners come out to support the athletes! We will be planning events leading up to Regionals for everyone to get together and show their support!

Hi Guys,

Please email liz@dogtowncrossfit.com if you will be participating in 13.5 on Saturday morning at 8am!

Thank you!

Liz

Hi Guys,

Morning Guys,