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March 31, 2014 - 12:03PM

Tweet Hello DogTowner's,

We are excited to announce the return of DogTown CrossFit's running endurance program, DTCF ENDURANCE 2.0.

The results of the first running endurance program were so positive coaches Josh and Mike have decided to expand the program for round two.

DTCF ENDURANCE 2.0 will be a six week course starting April 12 and ending May 10. The classes will be one hour long and consists of the following:

Introduction to POSE style running method
Pacing strategies for CrossFit workouts involving running
Tips for training for races (5K's, 10K's, marathons)

The classes will be held at DogTown CrossFit, local tracks, and the beach.

The 6 week DTCF ENDURANCE 2.0 package is $90.

Learn how to run efficiently and safely, have a great time with friends, and see your CrossFit performance increase.

Feel free to talk to coaches Josh and Mike directly with any questions.

March 31, 2014 - 10:02AM

Tweet 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.

February 27, 2014 - 7:16PM

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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.

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