Coach Adam


05.08.13 Who is ready to hit the beach?

 

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 7th)

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

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04.19.13 WLC Champions!!!

 

Whole Life Challenge Champions!
 
Well a week has passed since the demise of the Whole Life challenge and no doubt some alcohol has been shot, sipped or shaken, sugar warmly welcomed and possibly even some grains gone wild on your plate. Congratulations! If you were amongst the top 20 finishers you likely deserve the stomach aches! Then again I didn't finish in the top 20 and my tastebuds have dabbled with all of the above (in moderation of course
 and in the form of a glass of wine, oatmeal and dark chocolate) so perhaps consider that food is not a reward, cheat days do not denote blowing your load and that you all learned an incredible amount about yourselves, your bodies, and your minds and for that you are all champions.
 
I know I don't speak as a lone soldier on this when I say that one of the coolest things about these challenges is the inspiration, spirit and proven results from so many of the participants. We have seen it before: pounds shed, medications lowered, and some l-b's added to your lifts but one of the best take aways is seeing people blossom as their confidence increases and they get a bit more pep in their step. No doubt I learned this in some rom-com movie staring Jennifer Lopez or Hugh Grant but when I go to a wedding while everyone is watching the bride walk down the aisle I glance back at the groom because in that moment he has a look of pure happiness. Last weekend in timing the baseline workouts and taking measurements I saw that same face on every whole life challenger .Take Jordan Siperstein, for example, if he gets to class early he hangs out quietly by the foam rollers but then lat Saturday I kid you not I am pretty sure I saw both his hands in the air as he threw down a little happy dance post the baseline workout. Or Becca Clason who has been with us for a few months, clocks in consistently 3x  a week, ad post WLC has decided  to give some "All Levels" classes a go! We are so fortunate at DogTown to have some of the top athletes in the world call our gym home and wow are they incredible, but do yourself a favor next week and take a look at the person to your right as I have a hunch they too are up to big things.
 
So on that note of passion for what we are ALL up to, without further adieu I bring you our 2012 Whole Life Champions!
 
Most Improved workout with a 22% increase in speed, Nikola Kantar!!!!
 
Most Improved (*) body measurements with an 11% decrease in inches, Omid Kahalil!!!!
 
Drum role please…..
 
Top Female with a 18% increase in speed, 12% decrease in measurement and perfect "check-in" score, Claudia Padula!!!!
 
Top Male with a 10% increase in speed, 5% decrease in measurement and perfect "check-in" score, Christopher Ambrosini!!!!
 
(*Note Omid was second in lost inches and Claudia first but in fairness we wanted to spread out the reward love. It is also probably worth noting that Omid and Claudia are tying the knot next month so they are obvi a solid team but also proof that there is power in doing things with others!)
 
Huge thanks to Dogtwon, Brian's Bowls, WOD Gear, Hylete, SFH and Ventura meat in your generosity for our winners circle! Winners please see Liz or Josh for your prizes!
 
As for the rest of  you players, great job don't lose now and in the words of Nas "play on playas"
 
Incredibly inspired but all of you. Your teammate, 
 
Jo

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03.14.13 High Rep Box Jumps- You have been warned

If you are new to DogTown, and or, been ignoring our advice, let me reiterate for you very clearly here; We do not think rebounding box jumps are a good or safe idea!!!  We realize that they are a part of the 13.2 workout.  We did not program this, and will not be having the regular classes participate.  If you are signed up for the open, we urge you to step down from your box jumps.  In the great scheme of things we value your ability to walk over your ability to post a high score (walking is more functional too).  Being injured is no fun.  Please take this under serious advisement.

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08.29.12 Why I get so worked up about Crush Cancer

 

The year was 2005.  By all accounts my life was going amazingly well.  I had just turned 30.  The business I had opened 2 years earlier (my bar Carbon) in defiance of all logic and probability, especially given the economy at the time, was a rousing success.  I was preparing to ask my longtime girlfriend at the time to marry me, and after struggling since I moved to Los Angeles, I finally had just started getting acting auditions that didn’t involve “deferred pay”.  Everything was pretty awesome.

Now in the summer of 2004 my nose started running.  This in itself is nothing new for me; I have had hay fever and pollen allergies all my life, they were always bad on the East coast, but hadn’t bothered me since moving to L.A.  My Dr. told me that sometimes you can develop allergies over time and gave me Allegra.  I didn’t think too much about it at the time.  Over the summer it got worse and worse.  It got to the point that I was coming home after working in my bar with my pockets stuffed full of cocktail napkins that I would grab to wipe my nose as it would spontaneously start running from the right side with no warning.  Again I chalked it up to allergies.  Finally, my girlfriend told me one day I should go get checked out because my nose was running at night, and what was coming out was making the pillows smell terrible, a sinus infection was the logical problem (I know, I know, pretty gross).  I wasn’t aware as I have never had the most sensitive of noses, and she literally could smell everything.  I made an appointment; no sense of urgency, I didn’t feel sick.

 

The first appointment I had was with my primary care Dr. (I had a very crappy HMO).  I got a physical, nothing out of the ordinary.  He looked up my nose.  Then he asked me if I had jammed anything in my nose, to which I responded laughing, “do I look four years old? “  He said it looked like something was stuck up there, and proceeded to try and flush it out with high pressure water foreshadowing what my mornings would be like for the rest of my life.  This obviously did not work as unfortunately I had not jammed a penny or a crayon up there.  His response was go see an ENT (ear, nose, throat specialist).  This took a couple months for the HMO to approve.

 

I finally get my appointment to see the ENT in December 2004 if  I remember correctly.  I showed up early, and then proceeded to wait 3 hours past my appointment time in order to be seen for all of  2 min. wherein the ENT looked up my nose with a flashlight, said  “looks like nasal polyps, pretty common for someone with allergies, go get a CAT scan.”

 

Took another six weeks or so to get my HMO to approve a CAT scan, and another couple to schedule another appointment with the ENT, who showed up 4 hours late this time (do I sound bitter hahaha).  Another 2 min session where he looked at the scan with the same flashlight and said, “Yep, nasal polyps, schedule a surgery, takes about 15 minutes, no big deal.” 

 

Surgery for nasal polyps really is no big deal  Show up, knock you out snip snip, stuff a bunch of  waxy gauze up your nose, wake you up and send you on your way to lay low for three days and then pull out the gauze at a follow up appointment.  Of course in keeping with his precedent, my ENT showed up for my surgery SIX, yes SIX hours late!

 

Cut to my follow up appointment (which I weirdly remember was right by the Hustler casino for some reason).  After pulling the gauze out of my nose, he proceeded to say and this I remember in absolute clarity, “Hey man, we need to talk.  You have cancer.  The polyps were small cell carcinoma and that is usually fatal.  This might not be right but we are getting a second opinion on the pathology.”  I next remember calling my mom while being stuck in horrible traffic and telling her,”Well Mom, I am really fucked this time” (a lifetime of extreme sports has steeled her to my calls after Dr. visits).

(Yep, still have cross sections of the tumor, had to di a bit to find them)

It is standard procedure to get second opinions from more extensive pathology departments when something comes back that can’t be readily identified.  My Dad is a surgeon, and there are a number of close family friends in medicine, so before I even got the HMO’s official second opinion, a head of Pathology in Boston had reviewed my slides and concluded that it was, olfactory neuroblastoma (aka esthesio neuroblastoma).  This is an incredibly rare tumor.  Depending on the literature you read there have only been between 1000 and 1500 cases diagnosed since they classified it in 1924, and it is aggressive.  My insurance had no choice but to let me write my own treatment ticket as no one in their entire network had ever treated or seen this (yay for being rare).  I chose UCLA after my Dad did some research (I was pretty much dazed after sitting around for 2 weeks after the last Dr. I saw told me I was probably going to die). 

 

UCLA saw fit to ask if I would mind sitting in front of their tumor board.  Basically they pick interesting and rare cases, and any doctors interested sit in look at you, ask questions, then they kick you out of the room, and they all discuss your case.  The treatment plan they devised called for surgery to remove all the surrounding tissue followed up by radiation treatment to the area.

 

I went into surgery on 4/29/05, not knowing how I was going to come out.  There were two possible surgeries depending on what was found doing frozen biopsies after they put me under.  Lucky for me I guess, the frozen biopsies showed no cancerous cells, so I got a slightly less radical surgery, something called a medial maxillectomy with partial facial degloving  (google the images if you have a strong stomach) in short, they peeled my face off and removed my sinuses on the right side because of the close proximity to the brain, I was in the ICU for 4 days to make sure everything was ok.  As soon as they pulled my catheter on the first day, I started shuffling around the hallways with all my monitors and tubes and crap, I wanted to start trying to get better asap.  I don’t have any pictures from this time as I didn’t let anyone take any.  I just wanted to forget the whole thing as soon as possible.  The ICU is a miserable place.

I had about six weeks to recover from the surgery.  Then I started radiation treatment.  Compared to the surgery, it was really no big deal, but it might have sucked more.  Radiation, for me consisted of driving to UCLA, Monday through Friday, and having my head attached to a table with a plastic mesh facemask , and then beamed with radiation for a couple minutes.  No pain, no big deal…except it made me feel like I had the flu for the whole six weeks and the radiation altered my tastebuds.  I went into the treatments with every intention of eating really healthy and all cancer fighting foods, really I did.  What I ended up being able to tolerate was, blueberry toaster waffles, gingerale, and orange sherbert.  Even just water was sickening.  On the plus side, my tastebuds went right back to normal after about 72 hours after the final treatment. This all finished up August 17th 2005.  Seven years ago.

 

It took about 2 years to really get back to normal.  I had to regrow some hair where the radiation beam had passed, and my face took a long time to look normal to me (I still don’t see who I remember when I look in the mirror).  Physically the treatments had really shattered my health, which is kind of funny as I had never even felt sick before I started getting treated.  However it was in late 2005/ early 2006 that I started playing with something I had read about called CrossFit.  Training had always been an integral part of my life, but coming back from cancer was proving difficult.  I was going to jiu-jitsu and was still pretty strong but energy and endurance had left the building.  After about 3 months of playing around with this in my garage,  one of the regulars at my bar who had seen what I looked like and how I had improved, started coming by to workout with me.  This kind of spiraled exponentially into what is now DogTown!

 

Crush Cancer, is my way of saying fuck you to something I have no control over.  It is what I can do.  I raise money in the hope to find better treatments and a cure for a hideous disease that I don’t want to ever see anyone suffer through.  It is my way of fighting back against something that can’t be physically confronted.  It is what I take with me every time I have to go in for a check up.  It is what I use to steel myself when they read me my yearly scan results.   If it does reoccur, I’m not scared to die, I just want to have done something meaningful for other people.  I hope that helping people lead healthier lives through DogTown, and the yearly Crush Cancer fundraiser fulfills this.  I'll never be as good as before I got cancer, but I'll be damned if I let it crush me.

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08.20.12 CRUSH CANCER 2012 Part I

 

Well Ladies and Gentlemen, it is that time of the year again.  The time when as a gym, we all come together and raise money for a great cause.  It is time for Dogtown’s Second Annual Crush Cancer Event!!! 

 

First things first, for the newer members, a little history about DogTown and our involvement in raising money for cancer charities.  In 2009 we participated (as CrossFit Culver City) in Fight Gone Bad IV; I wanted to get involved, so I pushed…hard, and you guys responded overwhelmingly.  For a small new gym, we raised over 50,000, and tied world wide as the number one fundraiser.  We followed up in 2010, after just opening DogTown, with another stellar effort at Fight Gone Bad V, raising over 60,000 dollars making us the highest grossing gym in the region, and second highest grossing worldwide.  Last year we decided to create our own event, and Dogtown’s Crush Cancer was born.  For an inaugural event, it was a smashing success!  We raised 60,000 for Stand Up To Cancer, and had an amazing workout and event.  This year we hope to out do last years efforts, we are bigger,  better and more experienced so get ready!!  There is a legacy here at DogTown of going all out when it comes to this.  You push yourselves every day in your workout efforts and this requires no less effort.  You will need to be relentless in your efforts, and when you want to quit, you will have to find it within yourselves to push even harder.  It’s how we workout, and how we fundraise, but first…

 

You need to go here http://www.crowdrise.com/crushcancer/

 

Join Team DogTown, and create your own fundraising page.  Then simply, share that link with as many people as you can.  Every cent counts, no amount is too small.  Share it every day.  We have set a goal of 100,000 this year.  If every member of DogTown raised just 1000, we would be more than double that.  Everyone needs to come though to make this goal.  The rest of the event is still solidifying as we work to secure a location, but we are looking at the end of October, so no time to waste.Hopefully there will be a few other gyms joining in on the fun with us; the more the merrier I always say  What is the workout you ask…

3 rounds with 1 minute rest between rounds

1 minute at each station

Power Cleans

Burpees

Kettlebell Swings

Double unders

Shoulder to Overhead (press, push press, jerk)

 

It sucks, trust me, but then again having cancer sucks more (again trust me, more on this in the next installment).

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01.18.12 For those with reservations about the 40 days of Paleo

So here is a short little post to help kick off the 40 Day Paleo shennagins.  Little background disclosure on the "client", she is my Mom.  She is a social worker in N.Y.  Her school is running a "Biggest Loser" challenge for a month.  I have talked to her about eating in a paleo style for a few years, and she has sort of dabbled in it.  Now, she has had 9 serious back surgeries, and hasn't had a thyroid since before I was born, a car accident last winter has kept her from any kind of exercise beyond daily life for the past year.  She wanted to do well in her school's challenge, so I convinced her to commit fully to a paleo eating style; no half measures.  She posted her first weeks result on my Facebook wall.  Not too shabby!

"Hey Coach Adam, I finished week #1 of my Paleo challenge and was stunned by the results...9.5lbs. Celebrated my 65th birthday, am post-menopausal so I'm living proof that this stage of life is no excuse for saying "I can't lose weight." Thanks for all the advice. I'm really excited. Tomorrow starts the swimming. Once I have some stamina, I'll move on to weight bearing exercises and free weights but my neurosurgeon says to take it slowly.Unfortunately the 9 disks are still herniated but better than they were. All are shrinking. Some are no longer in contact with my spinal cord. I'll check in regularly with the weekly results and call with any questions i have about the food choices. Love you, Your long distance client, Mom."

Many of you probably have some great excuses…no, no you really don't.

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11.08.11 You suck! But that's cool.

Nobody was ever born awesome. I know, I know, I hear all of your protestations echoing through the internet that my very existence must disprove that statement. But it is true.  Getting good at anything requires hard work and dedication (this has been said a million times, just reiterating it).  Some people are born with natural talent for things.  I am not one of them; again I hear your cacophonous protestations, but it is true.  Now discussions of natural talent, and hard work and dedication and perseverance have been done to death in my humble opinion.  You want hallmark platitudes, and famous motivational sayings, just log into facebook these days, the onslaught of this stuff is almost nauseating.  The point of this post is simple.

 

It is ok to suck at things.

 

Revolutionary right?  Everyone starts out sucking at things they are unfamiliar with.  I don’t expect anyone to be amazing right out of the gate.  The learning curve is unique to every individual.  No one gets better at anything unless they let themselves suck at it.  So go ahead and suck.  You won’t look cool, and you will probably make some more experienced people laugh in the process.  Thing is they aren’t laughing at you.  They are laughing at the memory of themselves in a similar place.  You can’t get better without being absolutely sucktacular from time to time, even as you get better and more experienced.  Learning is supposed to be fun!  There is an amazing sense of satisfaction that comes as you gain competency at something.  Don’t rush the process.  Enjoy the beginning stages of whatever you set out to do.  Revel in the basics, especially with what we do with CrossFit.  There will be plenty of time for the stopwatch down the line a ways.  Focus on the fundamentals first.  Competency can be a long and frustrating process.  Attack it with a good sense of humor and a willingness to laugh at yourself.

 

I always smile a little bit when I overhear people snowboarding, measuring the success of their day by how little they fell.  I smile because, if you aren’t falling, you aren’t learning. 

This is me, sucking in spectacular fashion at rock climbing.  I left a lovely smeared blood trail from my knee up the route I was learning on, much to the hilarity of the group climbing it afterword.  Much thanks to ThrillSeekersAnonymous for the patient and at times painful instruction!

I think the point I'm getting at is, don't let your fear of sucking at something get int he way of doing what you want to do.  It is inevitable, but guess what...sucking is temporary!

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10.19.11 Crush Cancer Details

Crush Cancer Details

Address:9300 Culver Blvd., Culver City, CA 90232

Parking:Trader Joe’s Parking Structure

Check-In:9:00am (all athletes must check in)

Heat Schedules:To be posted soon! Stay tuned.

How to Donate to: Go to https://secure.standup2cancer.org/custom/?c=team&a=donate&id=5217

Make sure your donation goes to Team DogTown!

Questions? Call 310-558-4496

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05.03.11 Shoulders by DogTown!

This is DogTown's Ilana Marcus putting her training to good use in a variety of locations.  What do you do outside the gym?  Send me cool pictures of the awesome stuff you people do, and I will put them up!

photo credit: Eric Jesse

photo credit: Eric Jesse

photo credit: deserthighlights.com  Matt Moore

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04.05.11 "We don't stop playing because we get old, we get old because we stop playing"

So as you may or may not have noticed, I have been gone for the past week.  Every year around this time, I make a trip to the Monashee Mountains in British Columbia for some backcountry snowboarding.  This is the reason I train the way I do.  Living in Los Angeles these days, I no longer have the luxury of an early season, or just walking out my back door and riding whenever it suits me.  Gone are the days when I logged 200 days or more a season.  I have to be ready when the conditions dictate that it's go time.  "Unknown and Unknowable", the tag line of the CrossFit Games, is a pretty good summation of what it is like in the back country. Where I head out we have highly trained and experienced guides trying to minimize the risk, but there is no guarantee in nature as in life.  A broad base of general physical preparedness is one of the best things you can bring with you after common sense, experience, and knowledge.  Be it just the leg grind of multiple 8 hour days riding aggressive terrain, or the ever present possibility of avalanche or tree well rescue, you never know what exactly the mountain will throw at you.  Just this year, we got a little lost in some pretty serious white out conditions and found ourselves cliffed out (and not makeable drops, I checked from below later hahaha).  We had nice little hike back up the slope in bottomless snow conditions (think really heavy prowler pushes for a reference).  Unknown and unknowable.  Precisely why it was no surprise to find that in our ten man crew, four of us were CrossFitters.  Mark Andersen and Mark Ehrhardt both go to Level 4 CrossFit in Seattle, and Brian Burke (who got started after being bombarded by my FGB fundraising efforts) is a member at CrossFit Verve in Denver, and of course little ol' me.  If I get buried, I have no qualms about their ability to dig my ass out in time!

 

I don't know which CrossFit coined the phrase, "Train not to suck at life", but it is a personal favorite of mine.  Learn and play new sports regularly, has always been a central tenant of  CrossFit, and one which I admire.  While snowboarding isn’t new to me, in fact I have been doing it longer than many DogTowners have been alive, I recently tried rock climbing (go ahead and laugh, it’s a funny image).  I want to someday climb into even more remote terrain and ride it!  The point here being, get out there and do something with your hard work.  In the world of CrossFit it is very easy to get myopic and focus only on your time, or load, or who beat your score, or what the next workout entails.  We are lucky enough to live in one of the most hospitable climates in the world here in Southern California.  Get out there and do something.  I’m not suggesting everyone needs to go out and become an adrenaline junkie; there are plenty of things to do, join that soccer team, fly a kite, go hiking, swim in the ocean, hell even strap on some goofy roller blades and skate up and down the beach (I cannot believe I just suggested that).  Training to look good naked or for the greatest workout time ever are fine goals, but they fall short of the mark in my opinion.  If all your time is spent training in order to simply train harder, you just maybe missing the best part.  Don’t end up with amazing workout times only to realize you “suck at life”.

“We don’t stop playing because we get old, we get old because we stop playing”

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dusty@dogtowncrossfit.com, adam@dogtowncrossfit.com, liz@dogtowncrossfit.com

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