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 […]
While we all know the benefits of eating grass-fed beef, it is hard to find it and when you do it is expensive. MDF now has a freezer and I am making it available to all customers. Cathy, Pat and I are getting ready to buy some meat on April […]
Warm-up: 400M run/ 500M Row, 8 reps of the following: Back rolls, Chicken Wings, Pin Wheels, Pull-ups, Dips, Push-ups, Hollow rocks, OHS w/bar.Skill/Specific Warm-up: WOD: 3 rounds of Gymnast Overboard with a focus on practice:While one person Rows 300M, the others perform the following exercises:Muscle-ups (jumping)Ring push-upsHandstandsRope climbsAfter each 300 […]
From Dave Corbin, one of the main organizers of the event: ======== start call for volunteers ====The 2009 USAW National Junior Championships is being held here in Foster City on March 20-22nd. In addition, we are hosting the Pan American Qualifier for 30 of the nation’s top athletes. 15 women […]
Warm-up: 400M run/ 500M Row, Shoulder Mobility, 12 reps of the following: Back rolls, Snow Angels, Archer Reaches, Pull-ups, Light wall balls, 1 arm-DB lunges, hollow rocks. Skill/Specific Warm-up: Warm-up on DL and DB snatchWOD: 5 rounds on the 3 min interval (100 KG Men/65 KG Wmn):5 DL (Men 100KG/Wmn […]