February 27, 2014 - 7:16PMTweet
Thought I would share a few tips with you in preparation for the open!
1.) Make sure you hydrate! Even a dehydration rate of 2% can affect your performance. Do what you gotta do, add in lemon, some coconut water, make it sparking water.... I DON'T care, just drink it! :) Aim for ½ ounce for every pound of your bodyweight. Example: 150 # = 75 ounces.
2.) Take a rest day the day before you plan to do the OPEN WOD. Make sure your legs are nice and fresh. The days you workout during the week will need to be altered to give yourself the best chance to perform your best.
3.) Bring a protein shake and supplements with you to the gym. Most likely you will stay and hang out after your WOD or judge other heats, but you still need to replenish your body! Pack a protein shake, glutamine, BCAA, Creatine, and any other supplements you may be taking. Remember; take within 45 minutes after your workout, but the sooner the better.
4.) Looking for a bit of an energy boost? Try D-Ribose powder. Our body needs ribose to produce ATP (ENERGY!). Why not supplement with a natural form to assist your body in producing as much energy as possible?! Take 1 tsp. before and after your workouts.
5.) Don’t go for a huge cheat meal after the Open WOD because you worked out really hard for that 12 minute AMRAP. I know, you are exhausted and you “deserve” a double bacon burger with cheese and extra fries, but let’s face it, you didn’t burn enough calories in that short burst of a workout to eat 2500 calories of saturated fat and sugar. Keep it clean this month, stay disciplined, and watch how you will feel so much more efficient, explosive, and powerful. Choose fajitas, blackened salmon and veggies, a steak and veggies…you get the idea.
December 30, 2013 - 8:18AMTweet
This Thursday night will be the debut of our "Competition Class" here at DogTown CrossFit. This class is an extension of our all levels programming for anyone that desires a little more skill training, intensity and overall camraderie and fun. Are you a competent mover with a competitive streak and has an interest in local throwdowns and weekend competitions with your friends? This is where "the Dog Pound" lives and thrives. Here we will do anything and everything from get ready for the CF Open, train for an O Lift meet or an Obstacle Course race. This class is also open to memembers of the CrossFit Community that belong to other gyms so feel free to invite whoever to come down and join us. Most importantly this class is about having fun!
All Levels are welcome and open to attend. Scaling options will be provided for all workouts.
Thursday nights at 7:30pm
Saturday Mornings at 11:30 am