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

The Whole Life Challenge will start February 16th here at DogTown for 8 weeks!  Check out the video we did with our friends at CFLA!  Learn how to play the game...:)

Feel better.  Live healthier and play the game with everyone!  money and prizes to the winners!

http://www.ruthless.co.nz/past-and-present/

The first day of the New Year always seems a good time to reflect on your year, and to think about what I want from the year to come.
2012 was an eventful one for me. With some help from Industrial Athletic  I took my first training trip to LA met some amazing people and trained with Dusty Hyland and Lindsay Valenzuela. While on the trip I visited the CrossFit Endurance trainers Dave Katona and Brian McKenzie. (Dusty seems to have a knack of just making shit happen). I also attended a StrongFit comp coming second to Andrea Agar, doing crazy axle bar and sand bag stuff. That month in LA was awesome preparation for the year to come. I came third in the Australian Regional CrossFit Open and then 2nd at the Regional itself in May. Meanwhile I had made the NZ Oceania  Olympic Weightlifting team scoring myself 8 days in Samoa.

Preparing for Samoa on top of the world games was a little stressful there was a lot to do. I had some problems with certain aspects of my lifts that I really was struggling to get through.  I seeked the help of a sports psychologist at this time which got me through and I attained a PB snatch in Samoa, and near my best in the clean and jerk (despite having dropped nearly 5 kg in in the five days I had been in Samoa).

I was home for a week and then off to LA for 5 weeks of training leading up to the World Reebok CrossFit Games. This was the best five weeks of my year. Training again with the beast that is Lindsay Valenzuela we ran, biked, swimmed, used weight vests, sand bags, barbells, kettlebells, stones. We spent loads of time upside down, I learnt how to overhead pistol, bar muscle up and hit a baseball. We had so much support at DogTown it was an awesome experience. Lindsay Matthews, was our go to for body care, she basically pummled, clicked and popped me back in to place twice a week leading in to the games, Im not sure I would have got there without her.

I have many memories of the World Games, pain, exictement, disappointment, it was such a roller coaster of a weekend. The off road triathalon gave me a 1st and third place but left me with a very swollen bee sting on my butt and a septic foot (blister gone bad). I falied to do a single handstand push up on the paralettes in front of 8000 people. I lost my vision after the sled push and rope event, and went in to some form of hyperthermic shock. I came back that day and PBd on the clean ladder (92kg).

By the end of my weekend I was stoked to hold the 17th fittest on Earth title, but was severely beaten up. I wasnt able to grip my knife and fork for two days after the weekend.

I returned from this trip and began a strength focus, pressing squatting, pulling lots of strict movement. Walter Scholtz- the legendary German Olympic Lifting coach came and lived with me for five weeks, he trained me twice a day watching every movement, it was such an opportunity, but very tiring none the less. During this time I was joined by Michael Ungerer from the Hawkes Bay, he pushed me back in to the CrossFit WODs and has been a great training partner for two months now, he will travel with me to LA for my next trip in February 2013.

At the start of November CrossFit Alive Oxenford flew me to Brisbane for a CrossFit team Comp the Immortals Challenge. I had never competed on a team, but I had a great time, and was so grateful to be there amongst the best in Australia. This is where I met 180 Nutrition- now supporting me by providing me with their awesome protein which I love.

At the end of November my wonderful, coach, friend, and voice of reason Dusty Hyland came and visited my farm in Southland NZ. It was awesome to show him where I come from and touch up my gymnastic skills for a week. Dusty Down Under. 

WOD Gear took me on during December 2012- providing me with financial support as an athlete, and creating a relationship which allows me to sell this awesome brand here in NZ WOOHOO!.

I was fortunate enough to be selected for the NZ Trans Tasman Weightlifting comp in December, unfortunately I suffered a head injury in the warm up- somewhat embarassing and a little distracting. I hit only 2/6 lifts but did enough to secure a victory over my Australian counterpart.

I finished the year with a high intensity training regime, getting my heart and lungs in to shape for my next trip to LA. Ive never been so pumped for the next CrossFit season… bring it 2013!

By Ruth!!

Hey DogTowners,

So here is the final video in the series we have done on developing the Muscle Up.  Over the past eight episodes we have broken down the Muscle Up begining with grip, position and form.  We have shown you how to identify your missing piece of the puzzle.  For many it is a combination of lack of strength, mobility and or coordination. However, we now have the tools to develop these seperately and begin to piece them together.  Below is where it all comes together.  Hope you enjoy it.  If you have any questions.  Hit me up.

Best,

Dusty

Hey Guys,

Happy holidays!  This episode is a little longer and really gets into the nuts and bolts of what happens in the "transition" of the Muscle up.  Here we show you with a strong enough pull, correct position and a solid dip -no momentum is required.  By taking apart the pieces of the muscle up we can better understand our own bodies, our own limitations and where we may be deficient.  The bottom line is we strive for the unattainable: perfection.  Enjoy!

Dust

DogTowners,

Many of you know I just returned from teaching a CF Gymnastics Seminar Course and seeing Ruth Anderson Horrell our Kiwi from another mother.  Here is the stuff you have all been hearing about for soo long!!