Yearly Archives: 2014

What’s For Lunch on Thursday, July 3?

Click for a larger image This was soooooo goooood!!! HOISIN SAUCE 1/2 cups coconut aminos 1/4 cup sunflower seed butter (unsweetened) 4 tsp rice vinegar 2 cloves garlic, peeled and smashed 2 medjool dates, pitted 1 Tablespoon toasted sesame oil 1 tsp hot sauce 1/4 tsp ground black pepper Place […]

Highland Lakes Slideshow

I hope everyone knows about the Maddawg Unleashed mailing list by now, but if you don’t, it is a low volume email list where we announce, discuss and plan adventures outdoors. We’ve had several trips including a day hike up Black Mountain, another long hike at Henry Coe Park, a […]

Q3 programming

I have added the Q3 overview and the Q3 – C1 detailed programming. Here are some notes: Glute Ham raise looks like this, except that we will use bands to assist and we won’t have the hip flexion at the end. We’ve added some more longer workouts in particular more […]

What to Expect: Sumo Deadlift

This is one of the first videos in a series we are doing called, What to Expect. Primarily, it is a video for our athletes to prepare for class, but it also for new athletes to see what we do here at MDSoF. A huge thank you to Sarah Atkins […]

Programming Q2 – Cycle 3

I have added the programming for Quarter 2 Cycle 3, which is a speed and cardio cycle. If you want to see the overview again, check here. Here are some notes: We have several progressions listed, Handstand Push-Up (HSPU), Plyometric Push-up (Plyo), Muscle-Up. These progressions are posted at the gym […]