A.
Back Squat 3×5 challenging weight
rest 1-2 minutes between sets

B.
Around the World, deluxe edition
Rope Climbs
Salsa Plank
Mountain Climbers
Wall Walks
BL Burpee Table Hops
GHD

“Home Workout”
A.
Hydrate and prepare your pro wrestler outfit for tomorrow

B.
5-10 Rounds
5 BL Burpees
20 seconds, single arm single leg plank hold

(start in a regular plank hold (top of pushup) then raise one hand and the opposite foot

How to Survive a Tornado!  (you never know what will happen in the Dirrrty Doggwood!)

DIRTY DOGWOOD DETAILS

The traditional Dogwood 5k is about to get a custom crossfit makeover. I will not go into anymore specific details than the following… (smoke and mirrors!)

- We will have between 7 and 9 stations set up along the course

- Most Stations will have a volunteer telling you what to do. Tell them thank you.

- Stations will be clearly marked, simple, and available to everyone (walkers and runners, DFC’ers and normal people)

- You may opt in or out of any station

- You will get dirty, muddy, and wet. Dress appropriately

- You will not get stuck at any station for more than 60 seconds. Most will be less than 30. The goal is fun.

- When you cross the finish line there will be 2 barbells setup. One for men and one for women. Again… optional.

- We have a tradition of professional wrestling themed shirts so please feel free to jazz up your ensemble in a way that depicts your inner-pro-wrestler, (Come on now… we all have one). I suggest face paint, tall socks, knee or elbow pads, fingerless gloves, long hair, singlet or thong styled trousers, tag lines, entrance music, steel chairs, pythons, fake blood, real blood, or shirt modifications to include but not limited to, sleeveless, low cut, high cut, cut up, shredded, rolled, taped, or my personal favorite… tear off (hulk hogan style!). Have fun with this.

There will be a group class at 7am for anyone not doing the dogwood or anyone who is but still wants to workout before the run. It will be team and fun. No 9am Class.

After that group class we will hang out at the gym from 8am to 8:30 passing out shirts and taking guesses on what the stations will be. At 8:30 we will migrate over to the legion to pick up race packets and numbers.

GROUP PHOTO WILL BE JUST BEFORE THE RACE (8:45) PLEASE BE THERE WITH YOUR DFC SHIRT ON, READY TO ROCK

OH YeeeeEEEEEAH!

Sometimes it is good to remember not to take everything so seriously!

A.
Mobility Review: Rear Shoulder
Soft Tissue: Lacrosse Ball/Trap Mash
Stretch: Banded Crossover/PVC Rack Enhancer

B.
Run Skills
100 ups
Run-N-Lean

C.
DB Snatch 5 sets of 3 reps (challenging weight)
rest 1 minute between sets

D.
3-5 rounds, for max reps
1 minute DB Hang Squat Clean
1 minute Plank Hold
1 minute Rest

“Home Workout”
A.
If you have Dumbbells at home,
DB Hang Snatch (jump from waist to overhead)
5 sets of 5-10 reps per side (depending on weight)
rest 1 minute between sets

B.
3-5 rounds for max reps
1 minute Squats (add weight if you can)
1 minute Plank Hold (top of pushup)
1 mintue Rest

I like big butts: 5 Reasons your Glutes are NOT GETTING BIGGER!!!
Seriously?:  Broccoli Bread!

“All Levels”
A.
Mobility Review – Front Hip/Quad
Soft Tissue: Foam Roller/Peanut/KB
Stretch: Knee in wall/Super Lunge

B.
Back Squat 3×5 (Add 5lbs)
rest 1-2 minutes between sets

C.
Run Skillz
100 Ups
Run-n-Lean

D.
2 rounds, no clock
Run 50 meters x 4 (for skill)
10-15 Strict Pullups
Run 50 meters x 4 (for skill)
15 GHD – Both ways

“Home Workout”
A.
Lunges 5 sets of 10 reps (Add weight if you can)
rest 1 minute between sets

B.
Walk, Jog, or Run 20 minutes, steady pace
Weather is going to be yucky the next 2 days
Get out while you can

Solvitur Ambulando: It Is Solved By Walking

The Diet-Heart Myth: Cholesterol and Saturated Fat Are Not the Enemy

“All Levels”
A.
Hang Power Cleans (with pause) 5×3
pause 2 seconds in the bottom of the dip
rest 1 minute between sets

B.
Run skillz
100 ups

C.
For time
20-15-10-5 reps of each
Burpees
KBS (eye level)

“Home Workout”
A.
Walk, jog, run for 10 minutes
steady, aggressive pace
Extra credit if it’s raining

B.
3-5 rounds for effort
1 minute burpees
1 minute rest

Family Posture
Defining Success

Winner of the challenge and official holder of the title “Fittest In Dansville” is Luke Detrick. It was a hard fought battle, coming down to a single point in the overall standings. Luke edged out newcomer Angela Neu who clawed her way up the ranks to a strong second place finish.  Lisa Steiner was right behind her in third. We throw the boys and the girls into the same pot for this competition to keep them both honest and boy did they deliver! Breakdowns of the scores are attached (you need excel)

Fittest_in_Dansville_Final_Overall

Fittest_in_Dansville_AGE_GROUPS

Below are some of the more interesting details…

Official Fittest Human Being In Dansville – Luke Detrick

Official Fittest Woman in Dansville – Angela Neu

Official Top 5 Fittest Men In Dansville

Luke Detrick

Jake Keller

Nate Thoma

Randal Jackson Bratcher

Ryan Snyder (jail gym)

Official Top 5 Fittest Women In Dansville

Angela Neu

Lisa Steiner

Lynn Tracy

Chelsie Weaver

Denise Mahaney

Official Fittest Teenagers in Dansville (male and female)

Jake Keller

Amanda Swartz

Official Fittest 20-29 year olds in Dansville (male and female)

Luke Detrick

Lisa Steiner

Official Fittest 30-39 year olds in Dansville (male and female)

Angela Neu

Ryan Snyder

Official Fittest 40-49 year olds in Dansville (male and female)

Lynn Tracy

Terry Muchler

Official Fittest 50-59 year olds in Dansville (male and female)

Joan Hart

Greg Berger

Official Fittest 60+ in Dansville (male and female)

Lorraine Lebar

Tom Timothy

Additional note here, we’ve had 3 women compete in the 60 plus age group for the past 3 years (Lorraine, Ellen, and Judyann). These ladies all have incredible stories but a different one of the them has come away with the title each year. It’s always a tight race with them and it’s inspiring to witness. This year Lorraine edged out Judyann and Ellen by a single point (they tied for 2nd!). Good show girls.

Official Fittest Couples In Dansville (based on combined ranks)

Tim and Chelsie (30 combined points)

Jenny and Amanda (mother and daughter, still nifty 31 combined points)

Nate and Britt (34 combined points)

Terry and Robin (39 combined points)

Luke and Wendy (65 combined points)

Tom Kim and Kim (76 combined points)

I’m a little sad to close the book on this competition, but reflecting back I’m so proud and amazed by the level of athleticism and heart shown across the board. Competition brought some of you to new levels of effort, fatigue, and discomfort (especially the thrusters!). But sharing that pain with each other strengthened the social bonds this gym is built on. Can’t express how lucky I feel to be a part of this family. Already excited for next year!

Only one workout left and the field is getting tighter!

Fittest_in_Dansville_WOD4

Fittest_in_Dansville_AGE_GROUPS