November 13, 2013 - 2:18PMTweet
Hello everyone! I just want to share my experience that happened recently at DogTown, specifically last Wednesday. As you all know, I'm one of the "oldest" member of the gym and I do rarely comment on things about people and other stuff not because I don't want to but I'm just a man of few words.
So last week we all did heavy lifting, heavy squats on Monday at 85 to 90%, then heavy Deadlift on Tuesday at 82.5 to 94% and 45 strict toes to bar at the end, then light squats on Wednesday at 60% then we did Helen. Helen is a WOD that is one of the benchmarks in Crossfit, and this how we measure our improvement/decline, our strength/weakness and above all, mental toughness. Let me tell you, and I kid you not, I did Helen like I've never done before! I felt strong trough out the WOD and it's my first time to do it continously with the least amount of rest in between, and to think that I have bad shoulders and the 45 strict toes to bar the previous day made my shoulders and abs kinda fatigued. After the WOD I was able to recover right away too. And I'm not even having a good day....
What I'm trying to say is whatever strengthening program that Adam and company has programmed for us is actually working. Believe me, I've done Helen many times since DogTown's inception but never like I did last Wednesday, I couldn't believe the strength I had while I was doing the WOD and the feeling that you can actually finish the WOD still with a gallon in the tank makes me feel good.
November 05, 2013 - 8:50PMTweet
If calendars had a place for calorie counting, what would November and December look like for you? If you are like most, food is an important part of the holiday season. Whether your taste runs to old traditions or to something new, it’s easy for normal eating patterns to take a backseat at this time of year. With the average weight gain being anywhere from 2 to 9 pounds over the holiday season, this accelerated weight gain can be a real concern. The extra pounds accumulated over the holiday months can stick around year after year, contributing to health problems such as obesity, diabetes, or high blood pressure. It is crucial to figure out what factors contribute to this weight gain and have a personal plan to successfully battle these unwanted pounds. Simple changes in behavior can have enormous benefits after the holidays have passed.
So what are you going to do differently this year so you can continue to achieve your fitness goals? Whether you are motivated to get through the season just maintaining your weight, or even striving to be a few pounds down, it is essential to be prepared for the social pressures that may break your willpower. Kristen Bell will be hosting an hour-long seminar that will give you all the strategies you need to battle these challenges and leave those undesirable, excess pounds for Santa.
It IS possible to avoid putting on extra weight with the right plan so you still look and feel healthy without depriving yourself of all the holiday treats and festivities. Kristen will discuss how to implement a clean eating plan and how to budget for those food and drinks that you look forward to all year long. She will also be sharing some of her favorite meal and recipe ideas, tricks to make food taste great with half the calories, and most importantly, get you motivated and encouraged to have the right mindset to make this holiday season the most successful yet!
When: Nov 12th at 7:30pm at Dogtown Crossfit
November 05, 2013 - 8:48PMTweet
Everyone has a different connection to our gym. For some, it's a place to let loose and let out some aggression. For others, it's a place for them to clear their minds and get swole. Whatever the reason is, there is one thing we ALL need to be more cognizant of:
Putting away our TOYS!
Now, I'm using the word "toys" extremely loose here. But for the sake of keeping everyone on the same page, the word "toys" refers to any piece of equipment that belongs to the gym or any personal item that makes it way into the gym.
We're all adults here. Some of us even have their own children that they clean up after. And as much as we may pride ourselves in being B.A.M.Fs after a work out, use your time afterwards to cool down and put away or wipe down anything you may have needed or used during your workout.
I'm sure we've all heard someone say to us at some point or another, "this is why we don't have nice things". There's a reason people say that. If we as a gym take the time to put things away neatly and with some care, the equipment will last longer and will be able to be used by future DogTowners to come.
By all means, come in and mobilize before or after a work out, but PLEASE, put your PVC pipes and rollers away.
Just PR'd Cindy? Awesome, but PLEASE, put your bands and AB mats away.
Survived the Crush Cancer WOD? Nice, but PLEASE, put your weights and ropes away.
Be mindful when using chalk and protein powders. Use what you need in moderation, and if you can, PLEASE refrain from pretending that you're Tony Montana.
The bathrooms are another beast entirely. Dry cleaning hangars, beautilities, Lulu and Reebok clothing, moldy towels hanging, thrown or strewn around the bathroom areas makes the gym look unprofessional and grimy. Clean up after yourself. Would you want to walk into the bathroom just to change only to find yourself standing in Lochness?
The floor is NOT a trash can. Please be more conscious of disposing of any sports tape, paper towels, and disposable water bottles INTO the trash cans.
There are so many nice and quite expensive items left behind by members that I'm surprised are never claimed. Unfortunately, we just don't have the space to keep everything for extended periods of time If by the end of the week the owner has not claimed whatever item it is, it will become donated. Invest in a duffle bag, sharpie lifting shoes and shaker bottles and take care of your things!
Remember, your mom doesn't work here, other people do. Please clean up after yourself.