Monthly Archives: March 2009

Take a second to think about what you eat. Take a second to think about what you train for. Take a second to think about those that serve. Thank you.

Enlarge image If you come to class this evening, you will get cookies. Recovery was never so sweet!

This video highlights some great lifting by Kate Corbin from FIT Bar Bell Club in Los Altos, Allie Henry, a CrossFitter from Minnesota, Lanisha Redd from Hassle Free Bar Bell Club in Sacramento, Kristian Rainge-Campbell, and this years National Champion in the 75 KG weight class, Maegan-Lee Snodgrass. 2009 Junior […]

Samantha placed 2nd in her age group today at the PCT’s Pirate’s Cove 30KM race! She finished in 30KM/18.65M in 3:08, just over 10 min/mile including over 3,700′ elevation gain! Great job Samantha! Keep stretching and you’ll be on target for get sub-7:00 50KM. 🙂

Focus: Tabata GymnasticsWarm-up: 400 M Run or 500M Row and Shoulder Mobility8 reps of the following: Back rolls, snow angels, leg swings, torso rotations, Samson and side lunges.10 reps of the following: pull-ups, dips, OHS, hollow rocksSkill/Specific Warm-up: review WOD exercisesWOD: Tabata GymnasticsHandstand supports or push-upsJack Knife push-upsMuscle-up to ring […]

OK, morning classes are working the same way they did in January when I canceled them, which is to say they aren’t. I am going to do some more marketing but in the mean time I am going to change the schedule and programming, effective immediately, as follows: No more […]

Remember that the CrossFit Games Regional Qualifiers in Aromas, CA (just south of Gilroy) are coming up on May 2 – 3. You can find more information at the Regional Qualifier Games website. The workouts are going to be scaled, so don’t be intimidated by the fire breathers, this is […]

After Saturday workout, we had an interesting discussion regarding nutrition. Here is the recipe and information about TLC Ranch we talked about. Avocado Key Lime Pudding:Puree together:1 med-large avocado1/4 to 1/2 cup plain yogurtstevia &/or raw honey to tasteJuice of one lime You can find TLC products at the Farmers […]

Warm-up: 400 M Run then Shoulder Mobility10 each of the following:Back rollsPin WheelsArcher reachesForward leg swingsSideways leg swingsN-upsOverhead squatsSamson LungesSkill/Specific Warm-up: Review WOD exercisesWOD: Use DBs 13% BW1300M Run (big loop)13 x Clean and Jerk13 x Push Press13 x Thrusters13 x (DB) Squats13 x Muscle-ups or jumping muscle-ups13 x Clapping […]

We are going to shake our collective groove thangs next month to Tainted Love at the Fox Theater. Costumes optional, dancing not. Looking forward to seeing you there. Facebookers: Become a fan of Mad Dawg Fitness, you will see the event there. Tainted Love is the Bay Area’s premier 1980’s […]