3456 South Motor Ave., Suite 107, Los Angeles, CA 90034 (310) 558-4496

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We really hope you enjoyed the CF Open and the Cycle of Metabolic Conditioning we have been programming.  During this period of time we have seen strength numbers grow, bodyweight movement improve and many of you have really gained some skills i.e. many muscle up prs!  Exciting times.  So for the next four weeks we are going to do a few things and do them well as a group.  1. we will get stronger with a modified Wendler Strength cycle focusing on Squat, Deadlift and Bench. 2. We will also blend in Snatches, Cleans and chase more bodyweight strength like the Muscle up and the Handstand push up.  3. But most importantly we are going to give you a high dose of CrossFit.  Classic Couplets, Triplets, Task priority workouts and interval training to get you where you want to be.  Fitter, sweatier and happy.  Then we will test it all and see how the chips fell.  See you in the gym with a sweaty smile on your face.
 
Coach Dusty 

Hey Dogtowners!

 

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.


-- 
Kristen Bell
Registered Dietitian, Functional Training Specialist

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