Thursday Training

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“Tell me, what is it you plan to do
with your one wild and precious life?”
-Mary Oliver

Thursday Training Week 2

STRENGTH
Squat Day 5×3
Goal Work

CONDITIONING
Alternating OTM x 12 minutes
10 Ring Rows or 4-8 Pullups
6-10 MB Shuttles

HOME WORKOUT

STRENGTH
Lunges 5 sets of 10 reps (add weight if possible)
rest 1-2 minutes between sets

CONDITIONING
Accumulate 5 minutes in a Plank Hold (top of pushup)
Accumulate 4 minutes in a Leg Lift Hold (feet 6 inches off ground, legs straight)
Accumulate 3 minutes in a Squat Hold (bottom of squat)

Wednesday Training

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“You feel your strength in the experience of pain.”
― Jim Morrison

Wednesday Training Week 2

STRENGTH
Press Day 5×3
Goal Work

CONDITIONING
30 seconds on 30 seconds off x 3-5 rounds
Row or Bike
Pushups
DB Hang Snatch
Leg Lifts or T2B/K2C

HOME WORKOUT

STRENGTH
Pushups 5 sets of 10 reps (add weight if possible)
rest 1-2 minutes between sets

CONDITIONING
30 seconds on 30 seconds off x 3-5 rounds
Mountain Climbers
Chest Touches
DB Hang Snatch or Jumping Squats
Leg Lifts

Tuesday Training

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There are no secrets to success. It is the result of preparation, hard work, and learning from failure. ~ Colin Powell

Tuesday Training Week 2

STRENGTH
Pull Day 5×3
Goal Work

CONDITIONING
For time
50 Wallballs
50 MB Situps

Red version – 75 each
Green version – not for time 5×10 each

HOME WORKOUT

STRENGTH
Good Mornings 5 sets of 10 reps (add weight if possible)
rest 1-2 minutes between sets

CONDITIONING
For time
50 Squats
50 Situps

if you’re awesome, do 75 instead

Monday Training

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Maintaining a complicated life is a great way to avoid changing. ~ Elaine St. James

Monday Training Week 2

STRENGTH
Squat Day 5×3
Goal Work

CONDITIONING
8 minutes, go as high as possible
2 Double Unders
2 Ball Slams
4 of each
6 of each
8 of each
continue to add 2 reps until the clock stops

Red version add 5 DU
Green version add 5 Singles

HOME WORKOUT
STRENGTH
Lunges 5 sets of 10 reps (add weight if possible)
rest 1-2 minutes between sets

CONDITIONING
8 minutes, go as high as possible
2 Situps
2 Pushups
4 of each
6 of each
8 of each
continue to add 2 reps until the clock stops

2015 Dirty Dogwood Wrap Up

The strongest group of runners I've ever seen!

The strongest group of runners I’ve ever seen!

 

Another one in the books

First off I want to thank the volunteers, from the bottom of my heart. You guys are the legs this entire event stands on. There was more help this year then ever before. Weeks in advance, late Friday night, early Saturday morning, the registration goddesses, and post race clean up crew. You guys are all amazing and appreciated.

We had over 240 participants this year (that’s a PR) and despite over 100 of those being on race day, registration went smooth. There was a hiccup with the Dogwood shirts (some pre-registered folks didn’t get theirs) so if you pre-registered (before May 9th) and you didn’t get a white shirt. Email me your size and I’ll get it to you. JP@DansvilleFitnessClub.com

This race is unique in several ways. The goal is to bring the community together for a fun event. The standard Dogwood Walk and Run has been around for decades, a staple of the Dogwood Festival and great way to kick off the weekend. There used to be a 10k option. If enough people are interested I will bring that back. I also want to do a shorter kids run (1.5 km), again, if enough people are interested. The addition of the obstacles (the Dirty) has been incredibly fun and incredibly challenging. The course is limited (mostly residential) and I’m not legally allowed to move enough earth to make it much different each year. The time crunch is another challenge. We litereally assemble all the obstacles Friday night and early Saturday morning (doesn’t leave much time for testing) and the 500 dollar budget gets blown pretty quick. Next year I will be moving the Dirty Version (the obstacle run) out of town. I would love to keep it in the village but logistics are getting too difficult. Details will be posted as we get closer to next  year, but the Walk and Run will remain the same, with the potential addition of a 10k and 1.5k option. Please email me with questions and suggestions for  next years race.

Thank for your participation! See you next year

RACE RESULTS

PICTURES

 

 

The 2015 Dirty Dogwood 5k (Run, Walk, Dirty)

This year the Dansville Fitness Club is holding the annual Dirty Dogwood 5K race in support of the Dansville Legion!  Come and enjoy this unique race with us.

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Register  now by clicking here:   https://reg.score-this.com/regx/step1.jsp?eventID=1497

Or click here to download and print the registration form. You can then mail it in or drop it off at Dansville Fitness Club (5 Ossian St)

2015_Dogwood_Registration

 

Location                                                 

Dansville Legion, 34 Elizabeth St, Dansville NY 14437

Start Time

9:00 A.M.

Entry Fee

$25.00 race-day fee, pre-registration fee is $20.00.

Trifecta series Race all 3 races!!!  Register for Dirty Dogwood, Nunda Funday’s Raccoon Run and Scamper, Jingle Bells 5K: $55.00

 

Sign up for the Trifecta and Save!
You may register for individual races by clicking the race links below. Or you can register for all three and save!
05/16 Dirty Dogwood, Dansville, NY
06/06 Rocky Raccoon, Nunda, NY
12/06 Jingle Bells 5k, Dansville, NYRegister for all 3 races by clicking here.

 

Packet Pickup and In Person Registration
Pre Race: Friday, May 15th, 2015 3:00-7:00 pm at the Dansville Fitness Club,

5 Ossian St, Dansville, NY 14437

Race Day: Registration beginning at 7:30 am Amercian Legion Post (race site), race start time is at 9:00 AM.
Race Contact Details:

Dansville Fitness Club
JP Mummey
(607)331-3023
JP@dansvillefitnessclub.com

2015 Fittest in Dansville Final Standings

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2015 Fittest in Dansville

Fittest in Dansville Week 4 Standings

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DFC FID 2015 W4