DEPOT UNITED'S FIRST CHARITY WOD!

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DEPOT UNITED'S FIRST CHARITY WOD!

We are thrilled to announce an upcoming DEPOT event on Saturday, September 24th where we'll join together to sweat for a great cause!

THE BIG IDEA
(from coach Liz B.)

It was an unusually busy Wednesday morning at LAX. I arrived especially early as I like enough time to people watch and contemplate life. I was sitting there minding my own business when suddenly my thoughts were interrupted by a text message. It was DEPOT member and friend Ryan Daniel Dobson. He asked if I would be interested in listening to a Podcast that was indirectly related to CrossFit and sent along the link. Perfect timing. I had little to do for the next 5+ hours on my flight.

Fast forward about two hours later and I’m sitting on the plane trying not to openly bawl my eyes out. I learned about an organization called charity: water and their mission to bring clean water to people around the world. I learned that approximately 663 million people in this world live without clean water. I heard about people dying from dehydration and diarrhea, women traveling over 8 miles roundtrip just to bring dirty water back to their families, and young girls who have to drop out of school because they don't have access to clean bathrooms.  I heard the story of how something as simple as clean water could literally save people's lives around the world. 

Needless to say I was inspired. Ryan and I approached Liz M. and Teddy and collectively we came up with a workout to benefit this amazing organization. We're so excited to join together with our DEPOT friends to sweat for good! 

Below is a fantastic, quick 1 min video about charity: water's work.  

If you have time this week, we'd love for you to listen to this podcast with Bill Simmons and Scott Harrison. It's entertaining, fascinating, and inspirational. To learn more about charity: water and how 100% of the money we raise will go straight into the field click here.

FIRST ANNUAL- charity: water WOD

DATE: Saturday, September 24th

WHERE: All DEPOT CrossFit Locations (Hollywood, Santa Maria, Sunset, West LA)

TIME: TBD. We will hold 90 min classes-times to be announced

GOAL: Raise $10,000 COLLECTIVELY…the cost of building 1 well with access to clean water. 

Fundraising: To start a fundraising page click on your gym’s page and begin your own profile within the DEPOT Group Page
Santa Maria: https://donate.charitywater.org/depotunited/depot-crossfit-santa-maria
Sunset: https://donate.charitywater.org/depotunited/depot-crossfit-sunset

Hollywood: https://donate.charitywater.org/depotunited/depot-crossfit-hollywood
West LA: https://donate.charitywater.org/depotunited/depot-crossfit-west-la

Workout: The workout will be announced on the day of the event. It will be a partner workout so find yourself a partner. Don’t worry about weights, or abilities, etc!!!! This is not a traditional CrossFit competition. If you’ve never taken part in a CrossFit event this is a great place to start! Think of it as your regular Saturday workout. It will be challenging but fun and the winners are the people who get clean water! The only thing we will say is that the workout involves these:


Gym to gym competition: Of course this is CrossFit so we need a little competition. The gym that raises the most money will receive A) Bragging rights and B) a party hosted by DEPOT. So come out and represent your gym for a great cause!

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Eating Well: Choosing Grass-Fed and Pastured Meat

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Eating Well: Choosing Grass-Fed and Pastured Meat

I’ve been coaching for over seven years and what a journey it’s been! Through the years, I’ve come to realize each person is unique when it comes to training goals and nutrition. What works for one person doesn’t necessarily work for another. There are many ways we can reach our goals: some healthy and others not so much. Despite these differences, two underlying factors remain constant for most people: stress and the challenges of time management.

Plain and simple, we have a lot on our plates. We live in a fast-paced environment, and it can often feel like sink or swim, so we swim...and we swim hard. It takes a toll. Often, we don’t have time to stop and think about what’s on our plate -- not the metaphorical plate, the one with food on it. Food that’s about to go into our bodies to be digested and give us the fuel we need to get through our lives. I wish more people would take the time to think about food and create habits to help themselves continue to thrive. We have to eat, so why not make good eating choices? It’s not as hard as people think; it’s just new, and like all new things, it’s tough to start but gets easier with consistency.

When it comes to meat, there are two major reasons I choose grass-fed and pastured products like the ones offered at Belcampo Meat Co. First, compared to traditional factory meat, grass-fed and pastured meat has more Omega-3s and is richer in linoleic acids -- these all help reduce inflammation. Think about when you have an injury and it swells. It’s painful and you want it to go away. There’s also systemic inflammation we can’t see outwardly, such as the inflammation around our most important organs, the heart and the liver. Overexposure to hormones and chemicals in our food is wreaking havoc on our bodies and causing inflammation. Conventionally raised feedlot meat is a major contributor to systemic inflammation and other health-related issues, so when possible, I eat grass-fed pastured meat.

Second, I choose grass-fed and pastured products because they’re better for the environment and the animals. Belcampo’s farm uses all of its resources in an effort to sustain the land and the ecosystem; animals fertilize the grass, the grass sustains the animals, and the biodynamic cycle continues. As an animal lover, it’s also important to me that the animals have a good life and they are treated with care. At Belcampo’s Animal Welfare Approved farm, the cows roam free for their entire lives and they are treated with respect throughout the entire process from pasture to your kitchen.

Belcampo is offering Depot members an amazing opportunity to try their grass-fed and pastured products. After you’ve had a chance to check out their burger in their restaurant, here’s one of my favorite recipes from Mark’s Daily Apple to make good use of Belcampo’s ground beef. Cuban Picadillo is easy to make and full of flavor! Just because your food is healthy does not mean it needs to be boring or tasteless! Serve with cauliflower rice or veggie of your choice! Enjoy :)

 

Cuban Picadillo
Servings: 4
Time in the Kitchen: 1 hour

Ingredients:
·       1 1/2 pounds ground beef (680 g)
·       2 tablespoons olive oil (30 ml)
·       1 onion, finely chopped
·       1 green bell pepper, finely chopped
·       2 garlic cloves, finely chopped
·       1 teaspoon dried oregano (5 ml)
·       1 teaspoon ground cumin (5 ml)
·       8 ounces tomato sauce (240 ml)
·       1/2 cup pitted green olives (75 g) - optional
·       2 tablespoons raisins (30 ml)

Instructions:
●    Over medium-high heat sauté the onion and green pepper in olive oil until soft, about 8 minutes.
●    Add the garlic and the ground beef. Season the beef with salt and pepper, oregano and cumin.
●    When the meat is browned but still a bit pink in the middle, add tomato sauce. Simmer 20 minutes over medium heat, stirring occasionally.
●    Add the olives and raisins and simmer 10 minutes more. Serve.

Depot members, check out our August newsletter for an exclusive sign-up link to join Belcampo Barbell Club and more details on how to get a free burger and 2-lbs of grass-fed ground beef from Belcampo this month. If you didn't receive the newsletter, email ted@depotcrossfit.com or liz@depotcrossfit.com and we’ll get it out to you!
 
P.S. Don’t forget to tag @belcampomeatco and @depotunited in your instagram posts with #belcampobarbellclub

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Depot Partners with Belcampo Meat Co!


Depot is excited to partner with Belcampo Meat Co. for the launch of their brand new CrossFit-community focused loyalty program, Belcampo Barbell Club. Belcampo is both a restaurant and butcher shop that sells healthy and sustainable meat produced from its own farm in Northern California -- you can grab a burger to stay (make it paleo or keep it cheesy) or bring home meat to cook at home. Belcampo meat is organic, pastured (animals are given the freedom to graze), grass-fed, and grass-finished. They also have three retail locations in LA close to each of our Depot boxes!
 
Belcampo is working with us at Depot exclusively before they roll the program out to other gyms. Belcampo Barbell Club is FREE to join. With your BBC membership, you get 10% off at any of their LA locations (Santa Monica, West 3rd by the Grove, and Downtown at Grand Central Market). On top of that, on your first visit as a BBC member, you'll get a FREE Double Fast Burger and FREE 2-lbs package of their premium 80/20 blend of grass-fed ground beef -- that’s over $25 in savings just for being a Depot athlete! (This "first visit" deal is valid only through August, so sign-up today and stop by Belcampo for your free meat soon.)
 
Depot athletes, check out the August newsletter in your inbox for an exclusive link to sign-up for BBC!  If you didn't receive the newsletter, email ted@depotcrossfit.com or liz@depotcrossfit.com and we will get it out to you:).
 
Don’t forget to tag @belcampomeatco and @depotunited in your instagram posts with #belcampobarbellclub! Lift heavy, eat well. 

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Eat Like a Depot Coach - Jeff Franzen

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Eat Like a Depot Coach - Jeff Franzen

Ever wonder what your coaches eat?  Time to see a day in the life of another DEPOT Coach, Jeff Franzen. We asked Jeff what a full day with him looked like.  Here is what we learned.

And if you didn't see a full day with Coach Liz Burns, click here.

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Check Your Ego at The Door

If the title of this post is foreign to you, it shouldn’t be—it is one of the core tenants of CrossFit and, to me, the most important. In the early days of CrossFit, it seemed that there was an understanding that no matter how fast you could run, how much weight you could lift, or how many muscle-ups you could rep out you could always be better. More than that, the prevailing sentiment was that the only winner of the workout was the workout itself, and that anyone who entered battle with Fran, Nate, or the Filthy Fifty left beaten, humbled, and better off for it. The community aspect of CrossFit formed around this tenant, and people grew close as they suffered together. 

Over the last few years, however, the competitive side of CrossFit has captured the community’s focus, often at humility’s expense. It’s been years since I’ve heard “check your ego at the door” and, to be honest, there have been many times when I’ve needed to hear it. In my 11 years of doing CrossFit, I’ve sustained two significant workout-related injuries, both within the last five years and both as a result of hubris. The first happened while I was attempting a 10 rep deadlift at the same weight as a friend who I thought I was definitely stronger than. I wasn’t. I ended up tearing a tendon in my abdominal wall and not being able to work out for months. The second time was at a partner competition, where I had the honor of representing Depot alongside the legendarily fit and handsome Jason Dupere (sorry lads and ladies, he’s taken!). Long story short, I held on to an overhead squat too long because I didn’t want to let down my partner or my gym and ended up dislocating my elbow, putting me out of full training for another couple months.  

Photo by Alexander Sun @alexanderlifts

In both these instances, things went awry when I shifted the focus from myself to the people I was competing against or with. But while the deleterious effects of my ego were well-defined in these cases, ego can also sabotage our fitness is much subtler ways. “Miscounting” reps during a workout or shortchanging a movement’s range of motion are probably the most common manifestations of ego in the gym and they take away from both the physical and mental benefits CrossFit provides. Ultimately, you alone serve to benefit from your time in the gym and cheating your workout is simply cheating yourself. In more candid, CrossFitesque terms, cheating in a workout is like faking an orgasm while masturbating. 

Similarly, but less intuitively, ego can undermine an athlete’s fitness by holding them back via their insecurities. Many people do not join a gym at all because they are worried what other people might think of them. Saying “I’m too fat,” “I’m too old,” and/or “I’m too out of shape” to do CrossFit is just as much an ego trip as is skipping reps in a workout, the other side of the same coin. Many people, once in the gym, are held back from truly immersing themselves in the experience because they are too worried about what people will think of them. They protect their egos by lifting alone, not talking much with others, and generally not investing emotionally into the community because they see themselves as less fit thus a lesser gym member. This is yet another way that ego can impede an athlete’s ability to reap the full benefit of attending a CrossFit gym.

CrossFit holds the capacity to both inflate and mitigate ego. And while I do not think it’s possible to ever truly overcome our need for external validation, there is a lot to be gained from trying to do so. So the next time you’re headed into the gym, I encourage you to stop and think about what you are about to do, what you can bring to the workout and what you can take out of it. Then, as you step through the doors and into Depot, make the conscious decision to check your ego. Your workout will be better off for it, and so will you. 

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Clayton & Sammy Williams - Member Highlights - June 2016

 
Sammy Williams

Age: 26
Hometown: Tracy, CA
Occupation: Hair Stylist

Favorite Cheat Meal?
ICE CREAM! 

Favorite Super Hero?
I'm married to him, Clayton Williams! 

Favorite CrossFit Movement?
Cleans! 

Proudest accomplishment at CrossFit?
Participating in the Crossfit open and pushing myself so hard that I wanted to die, but just kept moving and finished! 

Who inspires you the most?
My son, Jackson! I want to be an positive example to him always!! To work hard and never give up, and show him what dedication and commitment look like! 

 Clayton Williams
Age: 26
Hometown: Lompoc, CA
Occupation: Pest Control Advisor

Favorite Cheat Meal?
Pineapple Canadian Bacon Pizza

Favorite Super Hero?
Iron Man

Favorite CrossFit movement?
Double Unders 

Proudest accomplishment at CrossFit?
Kipping Pull-up. When I first watched people kipping it was daunting and I didn't think I would ever be able to do it! Now I am able to string them together! 

Who inspires you the most?
My Mother! She is a three time Breast Cancer survivor, and now has Bone Cancer! Throughout every diagnosis she has been our families rock, and has been a pillar of hope! I aspire to have a faith in God like she does. It is what keeps her fighting every day to keep living! 

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Mandy Castino - Member Highlights - June 2016

MANDY CASTINO!

How long have you been working out at Depot Hollywood?

I have been working out here since 2014!

 

What are your favorite movements/workouts?

I love doing squats and lower body movements. And I love that the workout is new every day so I never get bored.

Who is your favorite coach and why?

That's a hard question because I like all of the coaches for different reasons! I can't just pick one. Everyone has a great teaching style and everyone has been so helpful to help me scale the work out if I have an injury or feel sore that day.

What changes have you experienced from making Burn a part of your daily life?

Since I've been doing Burn, I have lost about 15 pounds and quite a few inches. I feel a lot stronger now doing daily activities and definitely am in the best shape I have ever been in my entire life.

What do you do outside of the gym? Job/Hobbies/Interests?

Outside of the gym, I am a freelance journalist and make up artist.
I also make hip hop music under the name Realistikk :)

What advice do you have for anyone new to trying CrossFit/Burn?

I say go for it! It is challenging, but after a few weeks you'll get stronger and it'll get easier.

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Bianca Alonzo - Member Highlights - June 2016

Meet Bianca Alonzo

Age: 18
School: Marlborough School for Girls

What is your sport and what event do you participate in? 

I run cross country and track. I run the 5k in cross country and the 800m and 1600m in track.

What are some of your longterm goals when it comes to running/exercising? 

My long term goals in running include preparing myself as best I can now to compete at a collegiate level for my college team at Columbia University in the fall of 2016. Another long term goal of mine for this track season is to qualify for the California State Meet in the beginning of this upcoming June. Lastly, a longterm goal of mine is to remain in the best fitness possible throughout my life, whether I am competing or not. Being healthy and in shape is a lifestyle that I plan to keep.

How has CrossFit helped with your athletics?

CrossFit has helped me with my athletics by overall making a stronger person. I have not only improved my upper body strength but also improved my core strength. I have found that these improvements has allowed me to have an extra gear at the end of races. Due to CrossFit, I have been able to finish my races with more confidence.

Aside from working out, what are some of the things you like to do on your free time? 

Besides working out, I love to hang out with my friends at the movies or the beach. I also love relaxing at home watching Netflix.

What is your biggest motivation? 

My biggest motivation is to perform for those who can't. I am so grateful to be in a position to do what I love, and whenever I step onto the track I keep that in mind to push me to be my best.

What is your fastest 5k, 800 & 1600?

800M 2:10.39 2016
1 mile 4:59.91 2016
5000M Cross Country 18:06.9 2015

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Taylor Parker - Member Highlights - June 2016

Meet Taylor Parker!             

Age:  36                    

Hometown:  Santa Monica    

Occupation:   First Grade Teacher

Favorite Cheat Meal:  Cake...or ice cream...or ice cream cake.    

Favorite Super Hero: She-ra! Princess of Power! 

Favorite Crossfit movement: Deadlifts. All day. 

One thing people would be surprised to know about me:

I was a cheerleader for six years. Ready?! O-K!!!

1)Why you decided to try CrossFit?

Peer pressure - a friend convinced me to give it a shot, and I immediately loved how different it was from every other workout experience I'd ever tried. 

 

2) How has CrossFit changed your life? 

Oh boy. The "How Crossfit Changed My Life" List is a long one, but I'll narrow it down to my most important take-away so far. Before Crossfit I was constantly comparing myself to others and wallowing in my shortcomings. Crossfit taught me to "run my own race." The moment I stopped comparing my successes (or lack there of) to other people's successes is the moment everything fell into place for me. Now I know that the only person I have to be stronger than is the person I was yesterday. That knowledge was a game changer for me. 

3) What advice would you give to someone that wants to try CrossFit but is hesitant?

Do it!! Crossfit is for everybody! I'm still at the place where I have to scale/modify a lot of movements, but it doesn't keep me from getting an incredible workout, having a lot of fun, and feeling like I am a part of the Crossfit community every time I step through the doors of the Depot. I know it's totally cliché, but I'm gonna say it anyway: If I can do it, anyone can do it!

4) Proudest accomplishment at CrossFit?

Hitting my first RX! It was a 12 minute AMRAP - 20 Hang Power Cleans (65#) and 20 sit-ups. You never forget your first time. 

 

5) What/Who inspires you the most?
My two year old daughter, Hunter. She deserves a mama as badass as she is, and she's pretty darn badass.

 

6) What is my favorite thing about depot?
The community is amazing! The coaches are as encouraging as they are knowledgeable. I always feel like I'm being seen and supported. And my fellow athletes are equally awesome! I look forward to seeing my peeps every day! 5-AM-Crew!! Whoop whoop!! 


 

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Eat Like a Depot Coach - Liz Burns

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Eat Like a Depot Coach - Liz Burns

Athletes ask us all the time, "what do you eat to stay in shape"?  Or "how much do you train"? Well now you can find out. We asked Depot West LA's Coach Liz Burns what a full day with her looked like.  Here is what we learned.

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NOW HIRING IN SANTA MARIA

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NOW HIRING IN SANTA MARIA

CROSSFIT COACHES

Depot CrossFit SMV is currently seeking energetic, knowledgeable, Level 1 CrossFit Coaches. Positions are part time and paid hourly. Morning, afternoon, and weekend hours may be required. If you are athletic and highly motivated we want to hear from you. Please tell us about your sport history, coaching and training experience, and CrossFit expertise. Past competitive and elite level-coaching experience are a huge plus. Olympic lifting, and other certifications are desirable, but we may make an exception for someone who shows qualified athletic training experience and fits with our community. Depot CrossFit is well known for its excellent coaching style. We will help train you on our technique and our program.
Requirements:
• L-1 Certification with additional certifications preferred
• Minimum 1 year CrossFit Specific coaching experience
• Commitment to CrossFit not only as a career but a lifestyle
• Excellent communication and leadership skills
• Highly motivated person with initiative

ADMINSTRATIVE ASSISTANT/RECEPTIONIST

Seeking a part-time administrative assistant to be responsible for managing the front desk as well as providing administrative support to the Depot CrossFit management team.  This position will require approximately 15 hours per week.  The Administrative Assistant will greet all members and guests, sell products and apparel, schedule appointments, and take on other specials projects as assigned.  The right candidate will be enthusiastic and have a positive attitude.
Requirements:
• 1-3 years of Administrative and/or Customer Service experience
• Warm and welcoming personality
• Strong organizational, multitasking and communication skills
• Strong sales and customer service orientation
• High School Diploma or equivalent (some college coursework preferred)

ABOUT DEPOT CROSSFIT SMV

Depot Crossfit SMV is a CrossFit gym located in Orcutt, CA. We opened our doors August 10, 2015 and will have a grand opening September 1, 2015.  Our facility is over 8,000 sq. ft. with men's and women's restrooms and showers. Our mission is to help people at all fitness levels achieve their fitness goals.  Come join our team!

Please email resumes to liz@depotcrossfit.com.  Background checks may be required. 

 

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Depot CrossFit SMV Welcome Coach Stephanie Kennedy!

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Depot CrossFit SMV Welcome Coach Stephanie Kennedy!

We are proud to announce Coach Stephanie Kennedy to Depot CrossFit SMV!

Stephanie grew up very active starting with competitive gymnastics at an early age. The strength and solid foundation gained from this has helped her not only in CrossFit but in everyday life as well. She played Division I Softball for Purdue University where she was first introduced to Olympic Weightlifting. Stephanie spent close to 10 years as a Wildland Firefighter in areas of Smokejumping (yes, that is jumping out of a perfectly good airplane to fight fires!) Hotshot Crews, Helicopter Rappelling, and Fire Engine Crews. The camaraderie and mental toughness she gained as firefighter has really helped her in becoming a successful Coach and CrossFitter. Stephanie received her CrossFit Level 1 certification in August of 2009 and began competing in the sport in 2010. Stephanie received her USAW Level 1 Sport Performance Coach certification in 2012. She has attended numerous Olympic Weightlifting certifications and seminars under Catalyst Athletics Coach Greg Everett, USAW Hall of Fame Coach Bob Takano, USAW International Coach Patrick Cullen-Carroll and National Weightlifting Coach Sean Waxman. Stephanie has also had the opportunity to work for ABC’s hit TV show Extreme Weight Loss as a personal trainer for a local Orcutt area resident. Stephanie has a passion for helping others obtain their fitness goals, preparing for CrossFit competitions, spartan races, upcoming athletic seasons and overall health and wellness.

Here are some of her accolades:
Crossfit Games SoCal Regional Individual Competitor 2010
Crossfit Games SoCal Regional Individual Competitor 2011
Crossfit Games SoCal Regional Individual Competitor 2012
Crossfit Games SoCal Regional Individual Competitor 2013
OC Throwdown 2011: 3rd place
OC Throwdown 2012 Womens Elite: 16th place
Wodtoberfest 2012: 3rd place

Welcome to the team, Stephanie!

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Depot CrossFit SMV COMING SOON!!!

We are pleased to announce we will be open a new gym in the Central Coast!  Depot CrossFit SMV will plans to open its doors August 2015 in Santa Maria, CA.  The box is over 8,000 sq. ft. with mens and women's restrooms and showers.

We will keep you updated on progress as well as events for our new community to come!!!

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