Rewards and Bounty for Fitness

I was just trying to chill Thursday night, my Friday night, with a nice salad and a Robb Wolf, when I click over to CrossFit.com and find a reference to Outside Magazine's Fittest Real Men in America. I look past the "fittest real men" comment because they clearly just don't understand. Then I start reading the article, trying to keep an open mind, and come upon some of their old articles specifying their workouts. An unfortunate moment for you, my dear readers, because you will doing them for your warm-ups now. Oh and don't forget to "consume a recovery meal two to four hours after you work out... consisting of 65 percent carbs, 20 percent fat, and 15 percent protein to further replace your glycogen stores." Roger that... I mock them but they get several things right including... "After an intense workout, down a liter of pre-mixed recovery drink. The best of the new wave of recovery drinks—Endurox R4, SmartFuel BioFix, and Hammer Pro—combine Ivy's four-to-one carbohydrate-to-protein formula in an easy-to-mix powder. In one shot, you'll address three of recovery's most important factors — water, glycogen, and electrolytes [in addition, we're in a catabolic state after a good workout, so we need a little protein]. Purchase these at your local GNC or specialty cycling shop." Or go into the kitchen and make yourself a batch for free (the current batch is Gatorade so you'll need a small batch of protein, Accelrade is coming soon).

I digress, the points of this post are:

• If you see someone who is really fit, nominate them I'm starting with Mildred.


• If you see someone at this gym that is making huge gains tell me (this helps me confirm what I am already seeing, hopefully).


• Finally, if you have friends that you think are fit (or they think they are fit) please bring them to a Saturday workout. Except if Breanne is teaching, we don't want to put them in therapy. :-)


• If you see any of these stupid "strength workouts," please send them to me and I will pay you $20 CASH
.

MDF Sierra Weekend - What to Bring and Final Details

Check out "What To Bring" and final details for camping.

Administrivia - Change to class schedule

There will not be a 4 PM class this Friday and no Saturday class because we are going up to Tahoe that day. Have a great weekend!

Fran and 5 X 5

Focus: Interval/Cardio
Warm-up: Run 400 M then 3 rounds of
50 steps of jump rope, 4 x burpees, 8 x DB thrusters, 12 x DB weighted sit-ups
Skill/Specific Warm-up: Warm-up on Thrusters or review DB clean
WOD:
Fran 21, 15, 9 for time:
Thrusters
Pull-ups
or if you did Fran yesterday
5 x 5
5 x DB DL
5 x DB Squat Clean
5 x DB Squat
5 x DB Push Press

First Annual Mad Dawg Fitness Sierra Weekend

We have talked about this for a while and I think we have everything in place. There will be two activities, you can do either or both.

Saturday, September 6: Hike Mt. Tallac via the Glen Alpine Trail. This is a pretty strenuous hike but easily doable by CrossFitters. The hike is about 11 miles total and 3000 feet elevation gain. Most of the hike is above timberline and can be pretty hot so it would be good to leave early. The best thing is to camp at the Fallen Leaf Campground so we can get going by 9 am or so. After hiking, we will drive back to Placerville/Coloma for Sunday.

Sunday, September 7: Rafting on the Gorge section of the South Fork of the American River. Jason has generously been able to get us rafts and guides, all we have to provide is lunch. We should meet there at 9 AM because it takes about 2 hours for us to shuttle a few vehicles to the end of the trip so we can get back to the put-in. We can camp Saturday night near the river or there will be at least one person driving up Sunday morning. Please review the Frequently Asked Questions (FAQ) document for all the details.

The camping will be paid for by MDF at Fallen Leaf Lake. The price for the raft trip will be $35 including lunch. Carpooling is encouraged.

September and October Events

Friday, Sept. 19, 6:30 PM: Fish Game Tournament at CrossFit One World. If Freddie is throwing a party, you know it will be fun!

Sunday, Sept. 21, 9 AM: First Annual DIY Triathlon. Details to follow but it will involve an open water swim near the Sofitel Lagoon, a bike ride up Edgewood and out Canada Rd and a run at Edgewood Park. We need both support and athletes.

Saturday, Sept. 27 10 AM: Fight Gone Bad III. This is a super fun event. While it is not required that you join our team or donate, it goes to a good cause.

Saturday and Sunday, October 18-19 in Chico, CA: Olympic Weightlifting Seminar with Greg Everett. This is going to be a great event: When Greg says Olympic Weightlifting, he really means it. Olympic team members Natalie Woolfolk and Casey Burgener train with Greg and Aimee Anaya (also a former National Champion) at Mike's Gym. The last clinic I went to was really fun and very informative. This clinic will be especially good because superstar athletes and coaches Robb Wolf and Niki Violetti will be there too!

Sunday, October 19, 10 AM: Big Girls Don't Cry - 3 "Girl" WODs in one Day at Crossfit Unlimited in Milpitas.

We're on Yelp!

Thanks to Mildred and Danny for your kind words on Yelp!

Courage

"Courage is not the absence of fear, but rather the judgment that something else is more important than one's fear. The timid presume it is lack of fear that allows the brave to act when the timid do not. But to take action when one is not afraid is easy. To refrain when afraid is also easy. To take action regardless of fear is brave." - Ambrose Hollingworth Redmoon from No Peaceful Warriors!

I read this quote at a presentation at the Gymnastics Congress last weekend. Another thing to think about during round of 15 of Fran next week... :-)

Mt Tallac for Time

I wanted to do a recon of the Mt. Tallac hike so I decided to run/fast walk it. Probably not the brightest idea but I lived to tell the story and that is what counts. See below for a few pictures and a summit video. Excuse the shaking of the video, the rocks are slanted at the top and my legs were a little cooked.

Some details of the hike: The entire hike should take 6 - 7 hours so be prepared to be at the trailhead at 9 AM and ready for a full day outside (at least one meal, 2 snacks and at least 1/2 gallon of water). Food and a lake to swim in are near the end of the hike. Most of the road from the camping area to the trailhead is single lane so if you don't camp with the group, you should leave enough time for the drive from Hwy 89 (about 20 min.). The hike is fairly well marked but the plan is to stay together for safety reasons.

Hopper Happiness