Mad Dawg Fitness

Saturday Workout

noreply@blogger.com (saulj) — Thu, 31 Dec 2009 23:26:00 +0000

If it rains Saturday morning, the workout will be at the gym. If not, it will be at Sequoia H.S.

Have a great New Years Eve.!

Prepping for the LB(A)NC

noreply@blogger.com (saulj) — Wed, 23 Dec 2009 07:36:00 +0000

Recall that the Look Better (Almost) Naked Challenge is about the transformation to LB(A)N rather than actually LB(A)N. In that vein, I offer the terminally skinny, extremely disciplined, the sandbaggers and/or the non-believers that there is such a thing as LB(A)N (i.e. the form-follows-function crowd) the following post-workout shake recipe from 70s Big:

1. 2 cups of milk
2. 2 cups of ice cream
3. 1/2 cup of peanut butter
4. 2 scoops of protein powder
5. 4 tablespoons of chocolate syrup

Total Calories: ~2,090 kcal
Total Protein: ~104 g

Read the full article.

Note that many Strength and Conditioning coaches, including Robb Wolf (in Paleolithic Solution – Episode 7 ) recommend that serious athletes eat about 1 to 1.5 grams/lb of bw of protein/day. I weigh about 170 lbs so that is about 175 to 250 grams of protein per day or about 60 grams protein per meal plus about another 60 grams divided by 2 snacks per day. I post this shake recipe sort of tongue-in-cheek, but this really isn't that far off for a person weighing 170 lbs wanting to increase mass. If you are 70s big, like 200 lb or more, this is pretty much right on for gaining mass. (Depending on your commitment to mass, I would drink this every 4th day to every day.) You could make it more Paleo with coconut milk and no peanut butter but I am sure you get the point. Seriously, if you want to gain size/mass enough to forsake health and waist size temporarily, you need to eat big, 70s big! If you want to get stronger and leaner, that is different and we will tackle that issue at a later date (though I am sure you have a hint about what I am going to say).

Look Better (Almost) Naked Challenge

noreply@blogger.com (saulj) — Tue, 22 Dec 2009 23:28:00 +0000

Thursday, Jan. 7 to Thursday, March 4

How Do I Participate?
We suggest eating Paleo/Primal, but that is NOT required; however, you ARE required to submit a food log to a Google Group (more details on this at a later date) at least once a week.

A one hour presentation on Paleo/Primal eating will be held on Thursday, January 7th at 7:00 PM . Attending this presentation is NOT mandatory.

Cost is $30.00 to join the challenge. There will be two winners, one for men, one for women. Winners will divide the pool of entry fees and also receive a free month of training!

3 “Before” pictures taken: Front view, side view and back view. Men's pictures should be taken in shorts and women should be in shorts and sports bra/bikini top. Pictures must be at MDF by January 7 at 8 PM. No Exceptions.

3 “After” pictures taken, in same clothes as “before” pictures preferably, between March 1 and March 3 and available for judging on March 4. No exceptions. 

How Are The Winners Chosen?
The pictures taken are PRIVATE and seen only by the same gender participants. Saul and Susan will pick the finalists, the top 5 men and women whose body composition changed the most (based on pictures only) . To be clear, participants should vote for the finalist who has made the most changes. Finally, on January 7, men participants vote on the man who has made the most changes in the group of finalists. Women participants vote on the woman who has made the most changes in the group of finalists. There will be no general viewing of photos.

Post questions and comments to the blog.

Travel Workouts

noreply@blogger.com (saulj) — Mon, 21 Dec 2009 17:44:00 +0000

Several of you have requested that I post some travel workouts. These workouts include both body weight only WODs and a few with dumbbells. Hope you have safe travels!

Travel Workouts

Watch Your Friends Suffer For Free!

noreply@blogger.com (saulj) — Thu, 17 Dec 2009 20:12:00 +0000

For the next few weeks, we are having a bring your friend to MDF for free. The workouts will be appropriate for new people and pipe-hitters alike.

Wednesday, Dec. 23 - all day
Thursday, Dec. 24 - 9 AM
Wednesday, Dec. 30 - all day
Thursday, Dec. 31 - 9 AM

Please send your friends a waiver or have them come early so we can get started on time.

Administrivia: A Bunch of Announcements (updated)

noreply@blogger.com (saulj) — Tue, 08 Dec 2009 23:54:00 +0000

Grass-Fed Beef
We are going to finalize an order of beef from Moon Meadow in Half Moon Bay on Monday, Jan 28. That means checks are due on Dec. 28. It will be $730 for 120 pounds of meat. You can partner up and split as you wish. My understanding is the most of it will be in steaks, as opposed to ground beef and roasts, so it will be fairly easy to divide. There maybe some room in the freezer upstairs, so let me know if you need some extra freezer space. We are working on getting some coolers if you can't be at the gym on the delivery day.

We are working on getting other meats, like swine, goat and lamb.

Holiday Hours
Thursday, December 24 - 9 AM: Christmas Eve morning workout at the gym
Friday, December 25: Closed
Saturday, December 26: Closed
Thursday, December 31 - 9 AM: New Years Eve morning workout at the gym
Friday, January 1: Closed
Saturday, January 2: Meet at Sequoia H.S. *

* You will need to sign up for this one, either here or at the gym. We need 4 people to have the workout.

Lumberjack 20 This Saturday

noreply@blogger.com (saulj) — Thu, 03 Dec 2009 22:30:00 +0000

This Saturdays workout will be at the gym at 9 AM.

========================================
Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack CrossFit. Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can. read more...

========================================
Yes, we will scale to make this doable by mere mortals... (men/women)

20 Deadlifts (125kg/80kg)
Run 400m
20 KB swings (32kg/20kg)
Run 400m
20 Overhead Squats (50kg/30kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans (45lbs/30lbs each)
Run 400m

Nov. 27 - Saturday Workout

noreply@blogger.com (saulj) — Sat, 28 Nov 2009 01:34:00 +0000

See you at Sequoia H.S. at 9 AM. Rain cancels.

I will text the people that have given me numbers and the rest can check this site.

Weightlifting Meet Coming Up

noreply@blogger.com (saulj) — Tue, 24 Nov 2009 22:05:00 +0000

I just heard about this meet, sorry about the late notice.

2009 LINCOLN HIGH OPEN WORKOUT COMPETITION
(NON SANCTIONED MEET)

WHEN: Sunday, December 6th, 2009
WHERE: ABRAHAM LINCOLN HIGH SCHOOL
2162 24th Avenue
San Francisco, CA 94121
COST: $10!!!

DIRECTOR: Kevin Doherty (415) 290 - 2907
ELIGIBITY: Open to all Lifters.
LIFTS: The Snatch and the Clean and Jerk.
RULES: USA Weightlifting rules apply.
This will be a TWO PLATFORM MEET.

http://www.lifttilyadie.com/PWA/09Schedule.htm
http://www.lifttilyadie.com/PWA/09LHOWFlyer.htm

I will be asking if singlets are necessary, more soon.

Robb Wolf Podcasts Available in iTunes

noreply@blogger.com (saulj) — Mon, 23 Nov 2009 23:34:00 +0000

I can't recommend these podcasts enough. If you are going somewhere this weekend and have time to listen to these podcasts, you will be rewarded by some great nutritional advice. Search for Robb Wolf in iTunes. You can also get the MP3 file directly from Robb's website. The study referenced on the podcast is available on the website too.

Free Mark Sisson Talk!

noreply@blogger.com (saulj) — Mon, 23 Nov 2009 22:43:00 +0000

Mark Sisson, of Mark's Daily Apple, and author of the Primal Blueprint, available at MDF, will be giving a FREE talk at Catalyst Athletics on Sunday, December 6th at 7:00 pm.

Register for a seat by emailing Catalyst Athletics.

New Fundamentals Classes Available

noreply@blogger.com (saulj) — Thu, 19 Nov 2009 06:54:00 +0000

We have added two fundamentals classes, one starting the Monday after Thanksgiving. The other starting the first week of the new year. The Fundamentals Seminar starting Monday, November 30 will have a special price of $100 because it is only 9 sessions but allows the athlete to train for free at any of the regular classes after the Fundamentals classes end for the remainder of December! If you have friends that want to get started with CrossFit, this class is a great deal! The class will be at the same time, 6 - 7 PM Monday, Wednesday and Friday.

Please sign up using our online store. Choose "seminars" in the pull-down menu.

Saturday Workouts Have Been Revived

noreply@blogger.com (saulj) — Thu, 19 Nov 2009 06:14:00 +0000

Thanks to Tony (A.K.A The Saturday Baller) we are having Saturday workouts most Saturdays. But first, The Rules:

1) Rain cancels. We are trying to get a text message system going for cancellations. If you want to be on that list, please send Saul an email with the phone number to text message to.

2) Please no newbies, Saturday workouts are a service for paying members only. We will try to start something for your friends in the new year.

3) Most Saturday workouts will have at least 800 M of running, most will be more. If you want to get faster at running, these are the workouts for you.

Outdoor Saturday classes will be held at the track at Sequoia High School (unless posted otherwise) on the following days:

Nov. 28th - Check back for confirmation
Dec. 5th, 12th and 19th
Jan. 2nd - Four people need to sign up here or at the gym.

Please post questions and/or comments.

Administrivia: Holiday Hours

noreply@blogger.com (saulj) — Tue, 17 Nov 2009 20:06:00 +0000

Thursday, November 26 - 9 AM: Annual Thanksgiving Day workout at Edgewood Park
Friday, November 27: CLOSED
Thursday, December 24 - 9 AM: Christmas Eve morning workout. *
Friday, December 25: Closed
Saturday, December 26: Closed
Thursday, December 31 - 9 AM: New Years Eve morning workout. *
Friday, January 1: Closed
Saturday, January 2: Meet at Sequoia H.S. **

* If 4 people can commit to another time slot, I will consider having a class at a separate time and/or location. Post your suggestions on the whiteboard at the gym or here.

** You will need to sign up for this one, either here or at the gym.

Happy Birthday Jason!

noreply@blogger.com (saulj) — Tue, 17 Nov 2009 06:57:00 +0000

Help Wanted!

noreply@blogger.com (saulj) — Tue, 17 Nov 2009 06:54:00 +0000

I just received this email:

====================================
I found your contact information when researching SF weightlifters online and figured it wouldn't hurt to reach out. I work for Sweet Deal, which is an event-staffing agency. We send out people to work special events as bartenders, hosts, bouncers and more. Of which, we have an event taking place this Wednesday and are looking for a few more men with muscle! Details for that event are below. If you think this might be a good fit for you, or for any friends in the trade, would you/they mind sending over a few photos for consideration? A face and body shot would be wonderful.

* WHERE - Moscone Center, San Francisco
* WHY - Corporate event associated with a conference!
* DATE - Wednesday, November 18th
* TIME - 5pm to 10pm
* ATTIRE - Black pants, black shirt and sunglasses
* DUTIES/NEEDS - Muscular men to 'pretend' they are bouncers… seem as though they are working the door, when in actuality they are just standing there looking tough… eye candy basically!!!
* PAY - $30/hour
====================================
Guys, umm I mean Eye Candy and/or friends "in the trade," if you are not busy this Wednesday from 5 - 10 PM, contact natalie at sweetdealin dot com.

Rainy Saturday Sprints

noreply@blogger.com (saulj) — Sun, 15 Nov 2009 00:39:00 +0000

Warm-up:
Run 600 M run then active/dynamic warm-up including shoulder swings, leg swings, lunges, etc.
Agility ladder drills
Running/sprinting drills

WOD: 5 rounds on the 4 minute interval
100 M sprint -> 7 forward hop burpees
80 M sprint -> 7 forward hop burpees
60 M sprint -> 7 forward hop burpees
40 M sprint -> 7 forward hop burpees
20 M sprint -> 7 forward hop burpees

Fran!

noreply@blogger.com (saulj) — Sat, 14 Nov 2009 05:00:00 +0000

Easy Back Squats and a Short Ab Circuit

noreply@blogger.com (saulj) — Fri, 13 Nov 2009 05:00:00 +0000

Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility,
Skill/Specific Warm-Up: Back Squat - 4 x 5 at 75% of 1 RM
WOD: 3 Rounds on the 1:00 interval
0:00 Partner 1 - Lying torso raises
1:00 Partner 2 - Lying torso raises
2:00 Partner seated overhead med ball toss

P.S. I am still sore from this short ab circuit 3 days later!

Deadlift and More Work on Handstands

noreply@blogger.com (saulj) — Thu, 12 Nov 2009 05:00:00 +0000

Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, CrossFit Warm-up
Skill/Specific Warm-Up: 3 x 2 @ 90% 1 RM DL
WOD: 5 Rounds for time:
30 Jump Rope Steps
5 Dips
5 Handstand Kick-ups on the paralletes

Power Cleans

noreply@blogger.com (saulj) — Wed, 11 Nov 2009 05:00:00 +0000

Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, CrossFit Warm-up
Skill/Specific Warm-Up: Work up to 66% of 1RM Clean
2 x 3 Clean Pulls
2 x 2 Hang Power Clean
2 x 2 Power Cleans
WOD: For time
10 Power Cleans
200 M Run
9 Power Cleans
200 M Run
8 Power Cleans
200 M Run
7 Power Cleans
200 M Run
6 Power Cleans
200 M Run
5 Power Cleans
200 M Run
4 Power Cleans
200 M Run
3 Power Cleans
200 M Run
2 Power Cleans
200 M Run
1 Power Clean
200 M Run

Max Effort Back Squats

noreply@blogger.com (saulj) — Tue, 10 Nov 2009 05:00:00 +0000

Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, CrossFit Warm-up and Barbell warm-up
Skill/Specific Warm-Up: Max Effort Back Squat
WOD: AMRAP in 10 min of gymnastic Cindy
5 Ring pull-ups or Ice Cream Makers
5 Ring push-ups
5 Box jumps

Diet and Exercise Science Geeks, Check This Out!

noreply@blogger.com (saulj) — Tue, 03 Nov 2009 19:06:00 +0000

“Cardio” Causes Heart Disease.

I haven't carefully read this article but it seems interesting. In general, the author is an M.D. so it is pretty interesting reading:

=== Quoted article starts here ====

The image is not the thing itself

As a radiologist, this is my coffee-mug mantra for the epistemology of medical imaging. It reminds me that the picture or the test result is not the patient or even the disease.

Here is one of the heirarchies I use as a heuristic (a teaching device) when thinking about coronary disease. It’s a rough ordering from left to right of how far away you are from “the thing itself” when looking for evidence of a previous myocardial infarct.

From useless to definitive:
Framingham risk score - modern blood tests (HDL , LDL-P, oxidized LDL, etc.)
calcium score (Heart scan for coronary calcium)
Intravascular Coronary Ultrasound
Abnormal coronary angiogram
Abnormal coronary CTA
EKG evidence of infarct
Stress SPECT Nuclear Medicine perfusion
Cardiac perfusion MRI with dobutamine
Late Gadolinium enhancement cardiac MRI (LGE)
Death with autopsy evidence of MI

I have ordered these roughly according to how definitive they are in establishing myocardial injury - whether you have actually had a heart attack sometime in the past (not acutely, as that can often be shown with serum enzymes). I have not accounted for sensitivity, which for some of these tests is so poor as to make them useless.

...

I am obliged to point out that by the conventional completely arbitrary criteria used in biomedical publishing, the difference was “not statistically significant”. To meet the standard definition, there would have to be a 95% chance the difference is real. Instead, the significance level was 8% by McNemar’s test, so there is only a 92% probability that the difference is not due to chance.

That’s a relief.

Sidebar: Does anyone else think it’s strange that if your doctor said “you have a 92% chance you are disease free” you would find that reassuring, but we are supposed to dismiss a mere 92% probability that a study result is real? Stop doing what you are told and read the statistics without letting the authors or editors tell you what is “significant”. Yes, P = .00001 is better than .05. But decide for yourself, it is not written in stone.

[Maybe this weekend, I will geek out and try to refresh my failing memory regarding statistics and probability]

Read more...

Expansion Under Way!

noreply@blogger.com (saulj) — Sun, 01 Nov 2009 04:13:00 +0000

WE DID IT!

More Deadlifting?!?!?!

noreply@blogger.com (saulj) — Wed, 28 Oct 2009 04:00:00 +0000

Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, CrossFit Warm-up
Skill/Specific Warm-Up: Deadlift work up to 85% of 1 RM
WOD: 4 Rounds on the 3:00 Interval
3 Deadlift (using 85% of 1 RM)
6 Planche Push-ups
9 Pull-ups

Jack Working On Ice Cream Makers