Check out Depot's Naughty or Nice 2018 Sponsors!

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Check out Depot's Naughty or Nice 2018 Sponsors!

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Hello Depot Athletes!

This year’s event is being held at our new Downtown LA location so come join the fun and help us break in our new space!
 
Competition participants in Rx and Scaled divisions will have the chance to win prizes from the following sponsors:

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Chicas will be providing all competitors with neighborhood discount cards and competition winners will be receiving Chicas gift cards.

More about Chicas: Under the direction of James Beard nominated chef Eduardo Ruiz, Chicas Tacos popped up in a small taco stand in downtown Los Angeles in 2016. They pioneered the movement of utilizing fresh, organic, and never-frozen ingredients in a bold yet balanced menu inspired by the vibrant flavors of Mexico. Chicas is just two blocks away from Depot DTLA and is one of our favorite taco spots!

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Embrace Healing & Wellness will be on-site at our competition giving FREE 15-minute chiropractic evaluations and sports specific massages (Active Release Technique) for all athletes and spectators. You can sign-up for your 15-minute session on the day of the competition at Embrace's booth.

More from Embrace: Embrace Healing & Wellness is located in West LA and provides the most comprehensive therapeutic treatments available outside of the traditional medical community. Starting as Chiropractic and Acupuncture practitioners who specialized in sports injuries, we broadened our focus to encompass many lifestyle-related health treatments, including Functional Medicine, Active Release Technique, ergonomics issues, strength, flexibility and nutrition. Our practice now specializes in rebuilding your natural energy and well-being by repairing and mitigating physical problems. Our goal is to get you back to your lifestyle and activities quickl —and to feel more confident about how you approach your health. For a couple of years, we've had the honor to provide onsite chiropractic care to other CrossFit athletes at Torrance Crossfit (now Torrance Training Lab). We loved the experience and energy of the CrossFit community and look forward to working with you!

For more event details, go to our event page on Facebook here.

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Depot LA & SMV, Register for Naughty or Nice 2018 Today!

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Depot LA & SMV, Register for Naughty or Nice 2018 Today!

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Hello Depot Athletes,
 
It’s time for our annual Naughty or Nice holiday competition! For those of you who are unfamiliar with Naughty or Nice, this is a competition that we put on every year to give Depot athletes the chance to compete in a fun, festive environment. We encourage athletes to dress up in holiday attire as they push themselves a little bit harder than they normally would in our daily CrossFit classes. Naughty or Nice is a fun, family friendly event that is inclusive to both Rx and Scaled athletes and is really just a great way to end the year among friends and family! (And potentially win some prizes!)

This year’s competition will take place on Saturday, December 15th at Depot DTLA (1006 S. Olive St. LA, CA 90015) and Depot SMV. The cost is $40 and registering by Monday, 11/26 (11:59pm PST) will guarantee you a T-shirt with your registration. Registrations after 11/26 will be accepted (pending space), but will not come with a t-shirt. Our competition will be capped, so sign-up today to secure your spot! All workouts and movements have been posted on the registration site! Click below and enter code “depotunited” to unlock the event page.

LA Athletes Register Here: https://competitioncorner.net/events/1635
SMV Athletes Register Here: https://competitioncorner.net/events/1639
Use Code: depotunited

Finally, we’re looking for volunteers to help us run the show! If you’re unable to compete, but would like to help set up the night before, judge, and/or assist with day-of tasks, please email Jeff Franzen at jeff@depot.fitness.

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Depot DTLA Opening in December

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Depot DTLA Opening in December

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Dear athletes, 

Our Depot family is expanding! This December, we’ll be opening a brand new Depot location in downtown Los Angeles — right where South Park, the Financial District, and the Fashion District all meet. Depot DTLA has been in the works for a long time now and we’re happy we finally get to share the news with you. Since we opened up the doors to our first gym in 2014 (hello, West LA!), our goal has been to provide supportive and inclusive environments for people of all types to come together, work on their fitness, and build community. We're so excited we get to do this soon in DTLA.

If you have any friends who live/work downtown, we’d love if you could share the news with them. We’re running an early bird special for the first 50 members who sign up at DTLA; they’ll get their first 3 months of CrossFit for $150/month!

As a Depot member, you’ll automatically have access to Depot DTLA once we open our doors! (If you work downtown and think your office may be interested in a corporate/group membership with Depot, please email Steph Lo at steph@depot.fitness.)

Stay tuned for more updates and please send your friends our way below!

www.depot.fitness/dtla
1006 South Olive Street, Los Angeles

Sincerely,

Your Depot Management Crew
Liz Montaño, Steph Lo, and Jeff Franzen

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Depot Performance Launching 10/24!

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Depot Performance Launching 10/24!

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We’re excited to announce that a new program, Depot Performance, will be coming to Echo Park & West LA on Wednesday, October 24th! Many of you have expressed that you’d like an alternative to CrossFit on certain days, while some of you have asked for a supplement to your training. With Depot Performance, you’ll have exactly that!

DEPOT PERFORMANCE classes are designed around circuit and interval training principles, where athletes move their bodyweight and/or light weights with high intensity and high repetitions at multiple workstations. In each 1-hour class, we’ll get you stretched, warmed up, and working through stations for 30 minutes. Depot Performance classes are for all levels.

If you have friends or family members who you’ve been trying to convince to come to Depot, but have said they aren’t ready for CrossFit, Depot Performance classes are an easy way to show them what our gym and this community’s all about.

Depot Performance will not have the heavy barbell work, olympic lifting, or gymnastics movements seen in our CrossFit classes. However, you can expect the same level of expert coaching + new bodyweight movements + fun equipment additions like suspension trainers, assault bikes, and hurdles! 

DEPOT PERFORMANCE CLASSES INCLUDE:

Full Body HIIT 
High-intensity interval training that targets all parts of your body with a combination of cardiovascular drills, suspension band training, and sports performance exercises. Expect to work your arms, abs, legs, chest, and back, all while burning calories, increasing strength, and improving your overall fitness.

Butt & Abs
Fire up the glutes and increase core strength with exercises specifically targeting your lower extremities, your upper and lower abdominals, and your low-to-mid back.

Just Legs
Exactly what it sounds like. Get ready to use those legs to squat, jump, and everything in between. Feel that booty burn while building strength and definition.

Speed & Agility
Work on your explosive power while staying light on your feet. We use exercises found in athletic training across varying sports to get you moving quicker front-to-back, up-and-down, and side-to-side.

We’ll be launching with a limited schedule to start and hope to hear from you throughout this initial period! Your feedback is important to us while we work on growing this program.

Here are the specific Depot Performance classes and times* that will be offered at each location starting next week. While programming will not be posted on Wodify the night before, you must reserve your spot in advance. Classes are strictly capped at each location due to the circuit-nature of the programming.

ECHO PARK (5 classes, M-F):
Monday 8 AM - Full Body HIIT
Tuesday 6:30 PM - Full Body HIIT
Wednesday 8 AM - Just Legs
Thursday 6:30 PM - Butt & Abs
Friday 8 AM - Speed & Agility

WEST LA (4 classes, M-Th)
Monday 8 AM - Full Body HIIT
Tuesday 7 PM - Full Body HIIT
Wednesday 8 AM - Speedy & Agility
Thursday 7 PM - Butt & Abs or Just Legs (Alternates)

*During the Depot Performance class times listed above, CrossFit will not be offered.

We’re excited to roll this out and hope you are too! See you at our first Performance class Wednesday 10/24 at 8 AM. 

Your Depot management team,

Liz Montaño, Steph Lo, & Jeff Franzen

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Depot Heads to Girls Gone RX!

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Depot Heads to Girls Gone RX!

Girls Gone RX will be hosting its 4th Annual event in Los Angeles and Depot WLA has 2 teams of strong ladies competing on October 20th!

TEAM 1
Jackie Crawley
Nicole Kramer
Kerry Crivello

TEAM 2
Brittany Randolph
Melanie Yiakos
Elizabeth Bassett

This competition is put on every year to bring all types of women together through Competition for a Cure and benefiting Bright Pink, an organization “on a mission to save women’s lives from breast cancer and ovarian cancer by empowering them to live proactively at a young age.”

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Make sure to go out and support these women WODing for a cause at Iron Battalion CrossFit starting at 9am!

Iron Battalion CrossFit - 21525 Strathern St., Canoga Park, CA 91304
For more information on this event, click
here

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Depot SMV's Teddy Bear Cancer Foundation Fundraiser

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Depot SMV's Teddy Bear Cancer Foundation Fundraiser

Depot SMV family and friends,

National Childhood Cancer Awareness month is September. To support the cause and to stand up to cancer, join us at Depot Santa Maria on October 6th at 9AM & 10AM for a Bootcamp style workout, programmed by our very own Coach Mary! On that day, we’ll be raising awareness and funds for The Teddy Bear Cancer Foundation.

Check out Mary’s letter below for more details about why we’re hosting this event!

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One of the best parts of being a member at Depot is our community. We unite to celebrate our victories and support our town. On Saturday October 6th, we are going to be joining together for a bootcamp-style workout to benefit the Teddy Bear Cancer Foundation.


The Teddy Bear Cancer Foundation is an amazing organization that benefits families all over the central coast. They provide resources to the whole family when a child is diagnosed with cancer. No parents should have to worry about the bills that add up when their child is sick.

I personally witnessed this foundation serve a family in our community in their time of need. The Carter family lost their sweet 3-year old son to neuroblastoma, an aggressive childhood cancer. The Teddy Bear Cancer Foundation helped the Carters tremendously and I know Depot is a community that pays it forward!

So join us on October 6th at 9 AM or 10 AM to work out and fundraise for this awesome charity!

Invite your friends and family to join us as DEPOT GOES GOLD for childhood cancer. <3

- Coach Mary


Depot’s Teddy Bear Cancer Foundation workout is for all athletes to attend, with donations welcome. Non-Depot members must arrive 15 minutes early to sign a waiver, while Depot members should reserve a spot on Wodify ahead of time. Regular Saturday morning classes will be cancelled on this day. If you’d like to make a donation, checks can be made out to “The Teddy Bear Cancer Foundation.” 

Click here to join the event page!

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Fall Classic 2018

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Fall Classic 2018

Congratulations again to everyone who participated in the Fall Classic Olympic! We are proud of how hard you all worked and have included a letter from Coach Jeff Franzen below:

Dear athletes,

First off, I want to say how much fun I had on Saturday at the Fall Classic! It was such an awesome experience for me to see West LA and Echo Park members getting out on that platform and crushing it. I know some of you were worried and nervous about the meet, but everyone did an amazing job. It was truly inspiring seeing many of you do something that might not have been in your comfort zone. We also had some big PRs out on the floor AND some PR's in the warm-up area! Congratulations again.

I'd also like to thank everyone who came to spectate and support your fellow athletes. You filled the room with so much love and encouragement, and you were a big contributing factor to the meet's success! Finally, thank you to all of our Depot staff and athletes who volunteered their time and energy. Whether you helped judge, check athletes in, or change plates, we couldn't have done this without you. Once again, you've all helped show just how incredible the Depot community is. 

I look forward to our next Fall Classic and our upcoming Holiday Competition! (And somewhere in between, we're hoping to host another meet or two so you all can continue to chase those gains.)

Enjoy the Fall Classic photos below courtesy of Wendy!

Best,
Coach Jeff

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The Fall Classic is Here!

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The Fall Classic is Here!

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Depot's annual olympic weightlifting meet is just around the corner! Depot West LA and Echo Park members will be competing on Saturday 9/8 at Depot Echo Park. Each athlete will have 3 attempts at the Snatch and the Clean & Jerk. 

Good luck, competitors!

Echo Park Athletes
Coach Adrian
Candice Palmisano
Charlie Shute
Daniel Garcia
Denny Won
Jake Brown
Jake Thomas
Jenny Yu
Jon Prescott
Karen Lewis
Kyle Bowie
Luke Palmisano
Marcus Heisser
Nico Shalmoun
Thomas Beeman
Thomas Powers
William La

West LA Athletes
Alex Censullo
Alex Wuo
Brendan Skinner
Caprio Collier
Charlotte Delaney
Eric Durante
Eric Levine
Eric Pawlakos
Jason Dupere
John Whitcomb
Johnny Pletz
Matt Montefusco
Michael Lynch
Mike Rivera
Monica Sone
Nadya Panfilov
Ryan Nolan
Susan Michelle
Tristan Wisner
Troy Nakamatsu
Wendy Paniagua

Make sure to come out and support your fellow athletes this Saturday! We'll be headed to the Semi-Tropic for drinks and snacks after the meet: Click here for details
Classes will be cancelled at both locations on this day


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Thank you again to our awesome sponsors! On Saturday, enjoy complimentary coffee & tea from Larchmont Bungalow Cafe while cheering on your fellow athletes! Our 1st, 2nd, and 3rd place athletes will win goodies from Perfect Bar, wodwelder, Territory, and RXBAR.

Competitors and spectators, we also encourage bringing snacks and beverages to share!

See you Saturday.

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Sign Up for the Fall Classic!

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Sign Up for the Fall Classic!

Get your lifters ready because Depot's Annual Weightlifting Meet is coming up soon! West LA & Echo Park will have their Fall Classic on Saturday, September 8th at Echo Park, while SMV's will be Saturday, September 22nd. Read all about the Fall Classic in Coach's Jeff's letter below:

Hey all!

I'm excited to announce that our awesome in-house weightlifting meet, the Depot Fall Classic, is coming up in September! At Depot, the bulk of the classes I coach are CrossFit but I also teach Olympic Lifting at West LA and oversee the Barbell program at Echo Park (now also piloting in Santa Maria with a special 8-week Program!)

Weightlifting is one of my true passions. In addition to having my CrossFit Level 1 certification, I also have my USAW Level 1 and I have taken numerous weightlifting seminars and competed in weightlifting meets myself. From my own experience, I know that doing any sort of competing can be intimidating. Traditional olympic weightlifting meets in particular can be very different from the "typical" CrossFit competition; they can be quiet, very formal, and very regimented.

Compared to a traditional olympic weightlifting meet, Depot's Fall Classic is a casual in-house meet that will allow you to challenge yourself in a lowkey and encouraging environment. We'll play music and hang out throughout the day, and folks will be encouraged to give you high fives and bring snacks. Now get your best looking singlet (jk, not required but I'll applaud you for wearing one) and get signed up!!!! More details below.

Keep chasing them gainz!
Jeff Franzen, Head of Programming & Coaching

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To sign-up, visit your location's link below:

West LA & Echo Park @ EP - 9/8: Sign up here
SMV - 9/22: Sign up here

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Spring Into Summer Recap

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Spring Into Summer Recap

Congratulations again to everyone who participated in the Spring Into Summer Challenge! We wanted to highlight all of the hard work you put into the Challenge and have included a letter from Coach Richard Kittlaus below:

Hi Everyone,

My name is Richard and I'm one of the coaches at Depot Echo Park. I was fortunate enough to organize and run Depot's first ever Spring Into Summer Challenge and I couldn't be happier with the results. We designed this 5-week challenge to help participants eat healthier, work out more regularly, and inspire their teammates. This challenge was a great way for athletes to learn more about nutrition, see how their performance in the gym can be improved with the proper fuel, and ultimately reach goals they didn't think were possible.

Coaches Jason, Erika, Jeff M, Mary, and Zoei led teams in Echo Park, West LA, and SMV. As team captains, they helped motivate and hold their members accountable for working out and eating well in those 5 weeks to help achieve their goals. The results from our first benchmark workout an dunk versus our second workout and dunk were a clear indication of how hard everyone worked throughout the Challenge. As a group, we dropped body fat, increased muscle mass, and added reps to our second WOD. Really awesome.

I've run a lot of fitness and nutrition challenges in the past, but hearing some of the personal stories of growth and improvement in the end made Spring Into summer one of the most successful challenges I've been a part of. Congratulations to our participants and winners and thank you so much to all the team captains who helped make this possible!

- Rich


Overall Challenge Winners
Hogan Lee (WLA) & Allison Palm (SMV)

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Team Winner
If Conan The Barbarian And Xena The Warrior Princess Had Children It Would Be Us
Captain: Jason Mac

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Individual Male and Female Winners:

Jason Mac's Team (EP)
Will Malherbe & Erin Johnson

Jeff McKinney's Team (WLA)
John Whitcomb & Karina Salazar

Erika Becker's Team (EP)
Ford Allen & Alice Gualpa

Zoei Way's Team (SMV)
Greg Rowan & Deanne Davis

Mary Bigelow's Team (SMV)
Jennifer Lincoln & Marko Marrero

Awesome job to our winners and all of our participants!

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Coach Ted is Madison Bound!

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Coach Ted is Madison Bound!

Depot Squad! Coach Ted is headed to Madison next month for the CrossFit Games. Check out his letter below to learn more about how you can support him on his road to the Games.

 
 

Hi Everyone,

As you may know, last month my team qualified for the 2018 CrossFit Games. I wanted to personally say thank you to all of you who drove to Del Mar to cheer us on, and thank you to those of you who sent your words of encouragement through texts and social posts. Making it to the Games has been a huge dream of mine, and I could not have done it without the support of this incredible community. I love getting to coach you all at Depot, so it really meant a lot to me to see and feel the outpouring of support from Depot during Regionals. Depot always manages to be one of the loudest and most supportive groups in the audience at the Fairgrounds!

This year, the Games will be in Madison, Wisconsin from August 1st-5th. Unfortunately, anyone who qualifies for the Games has to pay their own way, which includes an entrance fee, housing, flights, and meals that can be pretty costly. Our team set up a couple of fundraising sites that could help us in our journey as we try to focus on finishing on top of the podium in August. There's no pressure at all to donate, but any of your support would be greatly appreciated. Thank you so much again for everything you've done to get us here!

 
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To support Ted and his team on their road to the Games, you can either purchase a shirt and/or donate directly to the team. Both links with more information are below!

Teddy's T-shirt: Buy Now
Select "Pick Up" in the delivery option. Ted will bring the shirts to West LA and Echo Park and/or ship any orders to SMV. Last day to order is July 8th at 7am!

Team Fundraising: Learn More

 
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Happy Pride from Depot!

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Happy Pride from Depot!

June is nationally recognized as LGBTQ pride month! On Saturday, June 9th, to celebrate our LGBTQ community and allies, we'll host two Depot Pride classes at West LA, Echo Park, and SMV. In each 90-min class we'll be crushing two separate WODs to honor LGBTQ heroes Harvey Milk and Edith Windsor. Classes will be led by Coach Steph, Coach Zoei, and Coach Adrian.

We caught up with each of these coaches to ask them why they're excited to lead this WOD and what makes them Depot Proud.

Steph Lo

Why are you excited to coach this workout?
June is an important month for the LGBTQ community and its allies. It’s both a time to reflect on the sacrifices people have made to help get us to where we are today and a time to celebrate the community’s triumphs. I can't think of a better way to do that than with some barbells and friends. I’m honored to be a part of Depot’s inaugural Pride WOD and even more psyched to have put together quite possibly the best Depot Pride playlist ever.

What makes you Depot Proud?
Across all of the gyms I’ve visited and worked out in, Depot has one of the most diverse and inclusive communities hands down. I’m a gay first generation Asian American woman with biceps. I’ve felt out of place in many scenarios and public spaces, but I never feel that way at Depot. In fact, I feel like I can be my fully authentic self in the gym without judgement. This community has accepted me and every single one of my cutoff T’s, and for that I am grateful. I’m proud to call Depot my home and its group of coaches, staff, and athletes my family.

ADRIAN GONZALEZ

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Why are you excited to coach this workout?
I'm excited to coach this workout to raise awareness about GLSEN and all of the reasons we celebrate Pride. So many kids struggle with their identity at school and are bullied. As a gay Mexican boy growing up in a machismo bordertown, I know what it's like to fear not being accepted for who you are. This is a perfect way to bring the LGBTQ community and its allies together, because only together can we move forward and overcome adversity. Plus, coaching has become my favorite place to get my dance party going while everyone is working out :)

What makes you Depot Proud?
I love my Depot community! It's an incredible diverse group of creative, passionate, and talented athletes that continue to make me a better human every day. They've embraced me with open arms and celebrate who I am as a person and as an athlete, and I'm lucky that I am able to call many of them my friends. Depot will forever be my home! Depot Strong baby! Depot Pride!

ZOEI SHELTON

Why are you excited to coach this workout?
In a world where there is sooo much division, I think it's super important to find as many ways to show up for and support each other as we can. To be open, accepting, and loving to our gym brothers/sisters and to celebrate them for who they are! I am excited to coach this workout so that I can show my support to the LGBTQ community and at the same time, do my part to help us progress and move forward toward unity, acceptance and love that overpowers judgment and hate.

What makes you Depot Proud?
I like walking into a place that feels like home. I feel very lucky to be part of our coaching staff...it's like a little family that fits into the bigger family that is Depot SMV -- which is part of our giant Depot United family! I am proud of our community & this thing called CrossFit (or Bootcamp) because of the power it has to bring together & unite so many different people.

We can't wait to see you next Saturday! Classes are at 9:00 AM & 10:30 AM. Make sure to wear your Depot Pride shirt and any other fun rainbow gear you have. If you post anything on IG or FB, use the hashtag #depotpride 

 
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Coach Teddy Reveals His Favorite Depot Class!

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Coach Teddy Reveals His Favorite Depot Class!

In case you missed it, here's Ted's interview on heading back to Del Mar Fairgrounds for Regionals!

1. When did you start coaching at Depot?

I started coaching at Depot in January 2014.  Wow, I can’t believe it’s been that long.  To think back on it is pretty crazy.  When I started, I’m pretty sure almost every class was just me and one other person for a good month or two.

2. What is your favorite class to teach and why? 
This is just asking to cause an uproar.  Of course I don’t have a favorite class to teach.  I like them all.   Each group has its own unique vibe and that makes every class so interesting and fun to coach.

I won’t say they are my favorite BUT I have to give praise to the 5 AM class at West LA for having the will to not only wake up at 4:30 AM to come work out, but actually be excited, chatty, and motivated to do so.  They come in and put in work and I respect that.  Anybody who can do that 3-4 times a week deserves a shoutout.  

3. Who do you look up to for inspiration and why?
First and foremost, my parents.  They’ve shown me what it means to really work hard for something.  In CrossFit, it’s all of the other competitors I’ve watched compete and train over the past decade.  Observing their determination, work ethic, consistency, and attention to detail has been very influential in my career.  When I first started, I would watch some early CF Games athletes train and compete, and I told myself I wanted to be just like them.

Finally, what I witness every day at our Depot gyms is a huge inspiration.  Watching you all PR your lifts, get fitter, and/or improve at certain skills is so motivating.  When I get to witness first-hand all of the hard work you are putting in for days and months, and then to see it pay off… that’s an inspiration.

4. Do you have any pre-game rituals before going out to compete?
I don’t.  I usually just go through a routine warm-up and then go pee** at least 10 times in a span of 5 minutes because of how nervous I am and then it’s game time (I know you guys can relate because when I coach and say “10 seconds” before the workout starts, someone always runs to the bathroom).  I wish I had something cooler to say but honestly, I just try to focus on my gameplan and then go out there and execute.

**On the topic of nervous pee: Last year, my friend and fellow Depot member Glenn Ochal bought me a bunch of beet juice to drink before my Regionals events; beet juice has nitrates in it and is supposed to promote blood flow.  Little did I know it makes your pee red so that was a really unpleasant and scary surprise.

5. What big differences do you see by going Team this year than Individual from last year?
I think one of the biggest differences is attacking workouts with a different game plan other than your own.  For example, if we have to do 30 synchronized Toes to Bar, I might like to do 6 sets of 5 with very little rest whereas my partner might want to do 2 sets of 15.  One of us has to sacrifice for the other to make sure we’re going to be able to handle the workout appropriately.
  
I also noticed doing larger sets in almost everything that you do reduces the amount of time you waste in transitions, so I typically have to toss out my individual game plan and stick with my teammates’. 

6. What's your eating regimen right now?
Nothing has really changed in my diet except I’ve lowered the amount of fat I eat.  My wife Alexis started counting her macros and we realized that I eat almost 60 grams of fat, just for breakfast…which was the amount of fat she was allowed for her diet in a day!  That being said, I’ve cooled off on the amount of bacon, sausage, and olive oil that I use when I cook.  I still meal prep more than half of my meals, and while it can take a few hours out of my weekend, it’s 100% worth it.  Not only do I save money, but I eat really well.

7. What are you most excited about eating after Regionals?
EVERYTHING.  Last year, I went to BJ’s in La Jolla  every night after Regionals because it was really close to our hotel and because they had this amazing prime rib special.  So I ordered that 3 nights in a row with broccoli and rice.  

After my last event, Alexis asked me what I wanted to eat and I started listing off things…pizza, wings, pasta, fries, mac’n’cheese, sliders, and ice cream.  Trying to think of a place that could possibly have all those things led us to go to well…BJs, again…but back home in Valencia.  And yes, we ordered every single one of those things.

Good luck Coach Teddy and Team Training Lab!
You can support Ted and his teammates Jamie Hagiya, Chelsey Grigsby, and Andrew Kong in their travels to Regionals this year by purchasing a shirt! Proceeds will help pay for travel costs. Pre-sale ends this Saturday, May 5th!

Purchase your shirt here
$25 for 1 or $40 for 2
Shirts will be delivered to each Depot location in time for Regionals. Just select "pick up" as your delivery option, and we'll let you know when your shirt is ready for pickup at your local Depot gym!

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Depot Pride is Coming Soon

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Depot Pride is Coming Soon

Depot LGBTQ athletes and allies!

June is LGBTQ Pride Month and Depot is celebrating by hosting special Pride-themed WODs on Saturday, June 9th. On this Saturday, regular group CrossFit morning classes will be swapped out for Depot Pride classes, each running 90-minutes instead of an hour. In class, we’ll be crushing two separate WODs to honor LGBTQ heroes Edith Windsor and Harvey Milk.

We’re also making ultra special limited edition Pride shirts to celebrate but they will only be available for preorder! Make sure to order yours before you see someone else with one, wishing you hadn’t missed the boat. (Last day to order is Friday, May 11!)

Each shirt is $25 and all profits will be donated to GLSEN, a non-profit organization whose mission is to create safe and affirming schools for LGBTQ students K-12.

 
 

The June 9th Pride WOD is free for you as an existing Depot member. If you want to bring a friend, your guest needs to have at least 3 months prior CF experience. They can pay $20 to drop-in on this day, with all proceeds going to GLSEN!

I’m excited to coach the classes at West LA, Adrian will take care of everyone at Echo Park, and Zoei will lead the squad at SMV. All you have to do is show up (ideally in your new Depot Pride shirt and whatever other fun rainbow gear you own) and work out. It’s going to be a fun one!

With that said, save the date! June 9, 2018. It’s on like Donkey Kong.

Pre-order your shirt today here: Depot Pride 2018 Shirt Pre-Sale

With love,

Steph Lo

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Sign up for Depot's Spring Into Summer Challenge!

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Sign up for Depot's Spring Into Summer Challenge!

Hi everyone!

We are excited to announce that we will be hosting a 5-week long fitness and nutrition challenge that kicks off Monday, May 21st!

Depot’s Spring Into Summer Challenge is designed to help improve the way you eat, exercise, and approach your everyday life. Every Challenge participant will be placed on a team led by a Depot coach (your team captain). From there, each participant will start the challenge by doing a body dunk at their local Depot gym to calculate individual body mass, muscle mass %, and body fat %.

You’ll spend 5 weeks racking up points for making it to class workouts, eating healthy, and coming out to social events led by your team captain (think: grocery trips, meal prep parties, park days, etc.). On the last day, Saturday, June 23rd, we’ll host a special Open style workout (WLA and EP participants will be doing this together at Echo Park), your final dunk, and of course, a party!

In order to reap the most from the challenge, you should prepare to be available for several important events. Your first team meeting and first dunk the weekend of Sat 5/19 to Sun 5/20 (first dunk on Saturday 5/19, team meeting either Sat or Sun -- your coach will coordinate this with the team), and the final special workout + dunk + end-of-challenge celebration on Sat 6/23. Throughout the challenge, your team captain will host events over the weekend; attendance at these extra events is not mandatory but you will earn extra points for attending!

The $160 registration fee covers both of your body dunks and access to your dedicated team and team captain / Depot coach for the duration of the 5-week challenge. At the end of the challenge, multiple winners will be crowned and awarded prizes. Each team will have one (1) male and one (1) female winner; the entire competition will have one (1) overall male and one (1) overall female winner; finally, there will be one (1) overall team winner.

For more information and to sign up, click on the link below for your respective location:

Santa Maria: Click to register

Echo Park: Click to register

West LA: Click to register

 
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The last day to sign up is Friday 5/11! If you have any questions at all, feel free to reach out to any Depot coach! You can also email Coach Richard Kittlaus (Head Challenge Organizer) at richard.kittlaus@gmail.com.

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Meet our Members of the Month from ALL locations!

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Meet our Members of the Month from ALL locations!

Community is at the center of everything we do here at Depot! Our Depot family is made up of hundreds of athletes of varying backgrounds, interests, and goals. This month, we want you to meet all of our Members of the Month across our locations in Echo Park, West LA, and Santa Maria Valley. These are just snapshots of their full interviews, but we hope they'll bring you one step closer to getting to know a member from a different Depot location, just a little bit better.

Echo Park: Darshan Kembhavi

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One thing people would be surprised to know about you?
90% of my time on social media is spent at looking at Cat and Kitten videos, the remaining 10% is spent in forwarding those Cat and Kitten links to my wife and dear friends. 

What is your favorite thing about Depot?
Here is the thing, the obvious answer that always goes around for any CrossFit box is its Community..yeah sure there is no denying that, the entire existence of Crossfit was founded on that but I think what makes Depot different than anything out there is giving people like me a chance to be myself at such an amazing place. A place where I am not judged or ridiculed or laughed at but caring for me. The staff and coaches are absolutely fabulous, they are always so accommodating to everything. Thank you for being so kickass. P.S Kelly Grader is the light of my life at Depot Echo Park.


West LA: Charlotte Delaney

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What is your proudest CrossFit accomplishment?
Oh gosh, I suppose every time I realize I can do something that I have never done before. Such as a kipping hand stand push-ups or toes to bar. As there is always something new to strive for, I look forward to every moment I accomplish something I have never done before and constantly striving towards new Personal Records.  

What advice would you give someone that wants to try CF, but is hesitant?
You should totally try it out! There are scaled versions for everything so if you are unable to do a movement no worries, you can scale it back to a movement or amount of repetition or weight that is fitting (I was going to say comfortable but let's be real, you should attempt to push yourself). People receive  encouragement for their handwork from both the amazing coaches and supportive members.


Santa Maria: David Gonzalez & Melissa Tuttle

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David Gonazalez

One thing people would be surprised to know about you?
As an educator I taught 1st grade and loved it.

What is your proudest CrossFit accomplishment?
Making the top 200 in the West Coast in 2013.

What advice would you give someone that wants to try CF, but is hesitant?
Leave your ego at the door and don't be surprised if you drink the kool-aid.

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Melissa Tuttle

One thing people would be surprised to know about you?
I sing and play guitar in a band called the Tepesquet Tornadoes! We play at local wineries on the Central Coast.

What is your proudest CrossFit accomplishment?
My proudest accomplishment is when I deadlifted 135 lbs. during the 18.4 workout when I thought my 1RM deadlift was 95 lbs.

What advice would you give someone that wants to try CF, but is hesitant?
It is always important to invest in your health. It never hurts to try something new!

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The Value of Community

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The Value of Community

 

Because we've got some fun community things coming down the pipe at Depot (take a look at our events calendar for some July goodies) we feel it's the perfect time to publish this post by coach Nick Barr which illustrates the importance and value of community!

 Roller-skating with Depot at Moonlight Rollerway!

Roller-skating with Depot at Moonlight Rollerway!

 

 

Sangha in Fitness

By: Nick Barr

 

           As a fortunate antidote to less effective behavior, I studied in a Tibetan Buddhist monastic institute in Dharamsala, India at the end of my undergraduate career. Prior to going, I developed an interest in Tibetan Buddhism’s rigorous logical structure and rich philosophical and iconographic tradition. Buddhist doctrine posits three necessities, referred to as the triple gem, for achieving freedom from suffering. These are the Buddha, or teacher, the Dharma, or teaching, and the Sangha, or community. I could see the clear benefit of the first two; I had experience with great teachers, and I admired formal didactic systems like Aristotle’s syllogisms and Frege’s philosophy of language. Being something of a natural loner, however, I didn’t see much need for a Sangha.

           As I spent more time in the community of monks and lay students, this view began to change. I realized that my understanding grew through debate and dialogue with others. Watching my friends and competitors grapple with challenging material inspired me to work harder to hone my understanding and critical thinking skills. Participating in a community of individuals more or less devoted to a similar goal elevated my practice and motivated me to apply myself.

           Although I retain an innate need for a healthy dose of solitude, my experience in Dharmasala instilled a lasting appreciation for the value of a supportive and challenging community. This understanding is the bedrock of my choice to coach and train at Depot Crossfit Sunset. I’m happy training by myself, but I enjoy training with my Sunset Sangha even more.

           Above and beyond the Crossfit methodology, which will no doubt continue to be debated and refined, I see the benefit of what we do exemplified in our community. The gratification that comes from competing with friends, feeling supported in our goals, learning from each other – these are the intangible rewards we receive from membership in our community. From a more scientific perspective, there is strong evidence to suggest people don’t maintain an exercise regimen because they know it’s good for them, or because their doctor tells them to. People exercise consistently because they enjoy it, and (almost) everything is more fun in a group of good folks.

I’ll close with a quote from Erasmus, an original member of the Sangha of Fitness, and a bit of unsolicited advice to the other natural loners, of which there are surely a few:

After you have din’d either divert yourself at some Exercise, or take a Walk, and discourse merrily...As for Diet, eat only as much as shall be sufficient to preserve Health, and not as much or more than the Appetite may crave.

         Jump into the community with both feet. Take a risk, extend your yourself beyond your natural limits. I am certain you’ll reap the rewards, both physical and mentally.

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Spring Diet Tips

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Spring Diet Tips

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Eating a “mini-meal” or snack, at least one hour before a workout can help maximize your workout efforts.

·         Choosing the right foods pre-workout can help increase energy during workouts. Pre-workout meals should include both easily digestible carbohydrates (to fuel your muscles) and protein (to help build and repair muscles). Examples include: Greek yogurt and berries, banana with almond butter, or an apple with high quality deli turkey. 

 What are prebiotics and what do they do?

·         With all the buzz around probiotics, the importance of eating a diet rich in prebiotics is often over looked. Prebiotics are what probiotics “eat” to thrive and multiply. More specifically, prebiotics are the non-digestible components of food and include a specific type of fiber called fructooligosaccharides. Quality sources of prebiotics include asparagus, artichokes, beans, onions, garlic, jicama.

What should I be eating to put on mass?

·         Trying to put on weight or gain muscle mass can be just as frustrating as trying to lose weight (especially for those who are “naturally” lean). The key to putting on mass is to increase nutrient density of meals and snacks without adding lots of volume. Choose high-calorie, nutrient dense foods versus low-fat or low-calorie options. Limit your intake of fried, or highly processed foods- as these provide lots of calories, but little to no nutritional value. Strive to eat every 2-4 hours to ensure you are meeting your kcal and macro-nutrient goals. 

To book an appointment with Colette email colette@depotcrossfit.com.

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Depot vs. Depot vs. Depot vs. Depot COMPETITION

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Depot vs. Depot vs. Depot vs. Depot COMPETITION

Hi DEPOT!!!

DEPOT SUNSET Coach Jason Mac came up with the idea to have a fun inter-gym competition between the 4 DEPOT CrossFits!  The purpose is to be competitive with our DEPOT Family and see who can carry the "DEPOT Cup" until the next year.  

We will be having TWO competitions.  One for Rx and one for Scaled.  

The Same Scoring Method applies for both Divisions:
Top 4 Men’s scores for each workout from each gym
Top 4 Women’s Scores for each workout from each gym
Total of 8 scores from each gym

All 4 men’s scores from each gym (16 total) will be places on a leaderboard.  That placing will correspond to points that will be applied to that gyms total.  Same will be done with the women's scores.  LOWEST SCORES WIN.  It’s the same method the Games uses to determine Open placing.  

EXAMPLE
1. Jason B. (West LA)
2. Sean T. (SMV)
3. Sam R. (Hollywood)
4. Stan B. (Sunset)
5. Bobby A. (SMV)
6. Jon P (Sunset)
7. Patrick T. (SMV)
8. Jerry B. (Sunset)
9. Ryan S. (Hollywood)
10. Mike G. (West LA)
11. Adam L. (Hollywood)
12. Lance T. (Hollywood)
13. Andrew F. (West LA)
14. Frank O. (West LA)
15. Alex S. (SMV)
16. John W. (Sunset)

Scores from this example
West LA: 1, 10, 13, 14 = 38
Hollywood: 3, 9, 11, 12 = 35
Sunset: 4, 6, 8, 16 = 34
SMV: 2, 5, 7, 15 = 29

RULES:
Scores will be taken directly from the GAMES site from that affiliates leaderboard and placed into our our DEPOT Leaderboard.  Therefore you MUST be registered and you MUST enter your score in.  You also must register at the gym where you scores will count.  Only exceptions are Ted/Liz (scores will come from West LA but be used for Hollywood).  No scores will be used that are not from the games site and from that affiliates Leaderboard.    

If a workout has two parts (refer to 15.1 and 15.1a) they will be treated like 2 separate events.  Jason, Jeff F., Ted, and Steph K. will lead the “competition fairness” committee.  And if for whatever reason someone tries to “game” the workouts (like they did in 2015) the scores will not count.  i.e. tank the WOD to get a higher max lift.  

The points for Rx will be added up each week and whoever has the lowest total for both male and female at the end of 5 weeks wins!  An athlete is NOT required to participate in all the workouts.  But as long as a score is entered and accepted on the GAMES site it can be used for placing.  The same exact scoring system will be used for Scaled athletes.  Once again, the "competition fairness" committee will determine if an athlete who should be going Rx deliberately tries to go Scaled when he/she shouldn't be doing so. 

We will be posting results every week via a Google Doc a day after your deadline to submit scores on the GAMES site...so be on the lookout for that!

Good luck!

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February Diet Tips!

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February Diet Tips!

Hello, everyone! Can you believe it's already almost two months into the new year? We hope that you are still hunting goals, sweating hard, and keeping up with heathy nutritional choices. Here are some tips from Depot's Dietitian, Colette Rose, to help you achieve your optimal heath.

Colette is a Registered Dietitian Nutritionist and fellow CrossFitter who believes nutritional wellness is a primary component to health. Her nutrition philosophy is focused around helping others rediscover a healthy relationship with food through mindful eating practices, and cooking whole foods that help heal the body from inside out. To book an appointment with Colette email colette@depotcrossfit.com.


TIPS

  1. Most health experts can agree that starting off the day with a balanced breakfast is key to a healthy lifestyle. But….what constitutes a "balanced breakfast" why do we need it? A balanced breakfast should be composed of at least a serving from each of the 3 macronutrients (Protein, Fat, and Carbohydrates). The carbohydrate portion is ideally a fiber-rich vegetable or fruit. Combining carbohydrates with fat and protein will keep you feeling full throughout the morning, and prevent blood sugar spikes that generally leave us feeling tired and hangry (i.e. how you feel after eating a donut).  
  2. 1, 2, 3….Drink until you pee! The best indicator of hydration status is the color of your urine. We all have different sweat rates, and thus, different fluid needs. Strive for a pale yellow to clear urine color to ensure adequate hydration. It is also important to drink plenty of fluids when eating a protein rich diet (....as many of us who Crossfit do). The process of protein breakdown and digestion requires more H20 when compared to the the breakdown of carbohydrates and fat.
  3. Eating fat won’t make you fat! When trying to lose weight, many people choose to skimp on healthy fats and opt for traditional low fat diets that leave them feeling hungry, deprived, and eventually craving sugar. When trying to lose weight, incorporate healthy fats into every meal and snack to help curb your appetite by slowing down digestion and preventing insulin spikes. Healthy fats can include: nuts, seeds, avocado, or full fat dairy. 
  4. What’s your post-workout nutrition regimen? The benefits of post workout fuel can range from replenishing glycogen stores, minimizing protein breakdown, maximizing protein synthesis, and helping to maintain a healthy immune system. Post-workout meals are ideally a combination of carbohydrates and protein, while being relatively low in fat. While some protein powders are a great solution when on the go, whole foods are always the best option when available. Post-workout recovery meals can be as easy as: hardboiled eggs and berries, chicken breast with sweet potatoes, or a fruit smoothie with egg white or whey protein powder. For maximum benefit, ensure to consume your post-workout fuel of choice within 60 minutes of completing your workout. 
  5. Aim to eat a fruit or vegetable with every meal and snack! According to the Centers for Disease Control and Prevention, only 1 out of 10 Americans consume the recommended amounts of fruits and vegetables per day. Vegetables and fruits are the best source of carbohydrates in our diets. Not only are most fruits and veggies packed with fiber (which helps improve gut healthy), but they are also high in antioxidants and phytochemicals to help prevent inflammation. Try incorporating one of these quick and healthy snack ideas into your daily routine: bell pepper strips dipped in guacamole, cucumber wrapped in deli turkey with string cheese, sliced radishes with hummus, blueberries with cashew butter.

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