Hello DogTowner’s,

    We are very excited to introduce the inaugural DogTown CrossFit Endurance Program! This program will currently focus on running (with the possibility of adding biking and swimming in the future). An Endurance program at DogTown has been something the coaches have been planning for some time. We feel the time is finally right to launch our own Endurance program, and we are very excited to offer it to the members of DogTown!

   The DT Endurance Program is designed to teach members the fundamentals of proper running mechanics. The first goal is to reduce injury (shin splints, knee aches, back pain, etc.). The second goal is to increase running efficiency. By learning proper running technique (breaking down your form and incorporating our Endurance drills) will lead to better finishing times during your CrossFit workouts.

   Our Endurance program at DogTown will follow the same core principles of CrossFit; constantly varied, functional movements, performed at a high intensity. By participating in the DT Endurance program, you will get more efficient at running, and simultaneously reduce your training volume.

   Remember, running is a skill. Just as a power clean or a pull up is a skill. It must be learned. And learned correctly.

Here are the details of the DogTown CrossFit Endurance Program:

START DATE: Sunday, July 14, 2013

PRICE: $150 per person (not included race fee*)

DURATION: 6 week course. Meeting two times per week

TIME: Training sessions will be Thursday mornings at 7:30am and Sunday mornings at 11:00am. Sessions will be 1 hour in duration

LOCATION: DogTown CrossFit with occasional field trips to local tracks, the beach, and Baldwin Hill

COMPETITION: The Pasadena 10K “Awesome 80’s Run” on August 24 at 8am

The DogTown CrossFit Endurance Program is first and foremost about having fun! Learn proper running form, in-race strategy, and how to train safely and efficiently.

We will have a sign up sheet in the gym as the start date approaches.

Contact Coach Josh G. or Coach MikeV. with any questions or concerns.

The California Affiliate League partner event was held last weekend at Grudge Fitness in Westminster, CA. It was a huge success for all the DogTown members that competed. For most this was their 1st competition. A lot of butterflies and nervousness was felt in the week leading up to the event, but as soon as it was 3.2.1 go, it was business as usual. In typical fashion there was a surprise event that no one was prepared for. However DogTown persevered and tackled 4 really challenging workouts. At the end of the day our 7 teams did an amazing job and the turnout was spectacular. It was nice to see so many people make the drive to Orange County to cheer on their favorite gym mates. It was appreciated by everybody. DogTown also had a podium finish, Noble and Sarah Dougan took 3rd in the intermediate division.  To Omid, Jessica, Greg, Heather, Jai, Emily, Missy, Kris, Justin, Kelly, Noble, Sarah, Mike, and April we couldn't be prouder. If you are interested in competing, DogTown will be hosting an individual C.A.L competition on August 3rd, 2013. Registration will open this Sunday 6/9.  Rates will be $65 and if you use the code (GETIT) in the first 48 hour, you get 20% off.  Cannot wait to see who signs up and maybe just maybe someone will win it at HOME.

Joshy G

Hello DogTowner’s,

The DogTown CrossFit summer beach workouts are starting in just two weeks! We have received great feedback so far and we haven’t even had our first beach training session!

Coach Josh and myself (Coach Mike) have been hard at work sculpting and toning (as well as tanning) our bodies, in order to get ready for the DT Surf Club training sessions…

Here are more of the details:

START DATE: Saturday, June 15

TIME: 9am to 10am on Saturdays

LOCATION: Crescent Bay Park in Santa Monica (Ocean Ave and Bay St)

PRICE: DogTowner’s are FREE. Friends and family of DT are $15. Open to the public for $20

The training sessions will be scalable to every level (just like classes at DogTown). The majority of the exercises/movements will be body-weight and plyometric in nature, with the occasional medicine ball or kettlebell workout mixed in.

Training sessions will meet on the grassy lower level (near the terrace) of Crescent Bay Park at 9am. Look for the DogTown CrossFit black canopy. Be prepared to workout on grass, sand, and concrete. Sun-block is optional.

We will have a weekly sign up sheet at the front desk at DogTown. This will give the coaches a general idea of how many people will be attending so we can have the necessary equipment at the beach.

This is a great opportunity to CrossFit with your family and friends, AT THE BEACH!! The more the merrier! Help us make the DT Surf Club a success by bringing your friends!

Coach Mike V. and Coach Josh G.

Fight Gone Bangladesh

Dogtown Crossfit is hosting the 2^nd annual Fight Gone Bangladesh on Saturday, June 22nd during regular classes 9:30am & 10:30am.

This workout is to help send one of our own, Emily Hopkins, back to Bangladesh to continue working with and developing the Alingon Home, which exists to pull girls who were born in local brothels out of the brothel before they are forced into the sex trade. 

Our goal is to raise $3000, which will help cover the cost of flights, housing, and food for the trip. Anything raised beyond $3000 will go directly towards sustaining and developing the home.

You can also contact Emily if you are interested in sending things like fabric for new dresses, toys, books, or crafts with her to be delivered to the home.

The workout will consist of a Crush Cancer style workout:

3 rounds- one minute per station:

burpee box jumps

double unders

hand-release pushups

goblet squats (24/16)

pull ups

1 min rest

Other highlights of the day will include prize packs for the 1^st, 2^nd, and 3^rd place male and female finishers, refreshments, and also an opportunity throughout the day for anyone who is interested in participating in a video interview to inspire and encourage the girls of the Alingon Home.

If you would like to participate, please email Emily at EmilyGHopkins@yahoo.com so that we can get a general idea of how many people will be participating that day. There is a $20 suggested donation to participate, which can be given at the door or anytime before June 22^nd.

Here is a 6 minute video of the trip last year (look out for push ups, kettlebell swings, and burpees!):  http://tinyurl.com/acc4glk

The California Affiliate League-Team Series takes place this Saturday night (June 1) at Grudge Fitness in Westminster!

DogTown has the following teams competing:

Greg Proctor/Heather Guibert

Omid Khalili/Jessica Kelly

Kris Martinez/Missy Wiechers

Noble Gardner/Sarah Dougan

Mike Norris/April White

Kelly Thompson/Justin Jarel

Jai Latimer/Emily Hacker (CFLA).

C.A.L is a competition for scaled/intermediate athletes who want to feel the adrenaline rush and camaraderie of competing as a team, but aren’t comfortable competing at big events. The team series is open to athletes at various levels. For some, it will be their first competition. C.A.L offers the opportunity to compete in a friendly FUN environment!

Stay tuned. We plan on hosting an event at DogTown in the near future.

Details for the weekend if you’d like to go down and support our members!

Address: 7586 Garden Grove Boulevard Westminster, CA 92683

Start Time: 4:00pm

Go DogTown!!!!!

Lindsey & Val qualify for CrossFit Games!

DogTown’s own Lindsey Valenzuela came in first place and Valerie Voboril  third place this past weekend at the Southern California CrossFit Games Regionals in Del Mar, CA.

We are so proud of these ladies! They poured their heart and soul into the three-day competition with seven workouts over the course of the weekend. There were many notable moments. Lindsey winning Event 2 with a 3 Rep Max Overhead Squat of 205 pounds, and finishing out the weekend smashing event 7 (rope climb/clean) in just 4:33. Valerie crushed event 4 (100’s workout) with the top time of 23:27. Simply incredible! Her pull-ups were something from another planet. She also came in second on Event 1, “Jackie”, right behind Rebecca Voigt.

Next stop, Reebok CrossFit Games in Carson, CA July 22-28^th. Athletes from around the world will be competing for the title Fittest On Earth. If you see these ladies around be sure to congratulate them!

Team DogTown also did great this weekend! Ladies, Niki Osimo, Kat Leone, Daniele Burger, and men Scott McGee, Arsenio Valenzuela, and Nick Cameron lead the team to a 14^th place finish. 

Photo Credit: Skip Jones

Photo Credit: Janet Mosby

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