Category Archives: Uncategorized

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.

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





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.


Register  now by clicking here:

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)




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

Sometimes you go looking for motivation…

bearSometimes motivation finds you!


Wednesday Training


Wednesday Training
Week 5 – Deload

Beginner Strength
Hang Power Clean 5 sets of 5 reps (light)
rest 1-2 minute between sets

Beginner Accessory
Back Extension 2 sets of 10-15 reps
rest 1 minute between sets

Advanced Strength
Power Clean and Jerk “One Timer” 5×5 (light)
rest 1-2 minutes between sets

Advanced Accessory
Power Snatch 3 sets of 5 reps (light)
rest 1 minute between sets

Alternating OTM x 12-20 minutes
10 Wallballs
15 Situps (5 T2B)

“Home Workout”

Single Leg Deadlifts 5 sets of 5 per side
add weight if you can
rest 1 minute between sets

Alternating OTM x 12-20 minutes
15 Squats
15 Situps

14 Paleo Fish Recipes for Protein and Omega-3s


Anti-Diet Challenge Challenge Week 4

Back to strict this week!

I've got my eye on you

I’ve got my eye on you

But the good news is you only have to log your cheats… so if you follow the rules you shouldn’t have to log anything. Super Bowl Sunday will be an honorary cheat day for all… but you have to make at least 1 paleo appetizer to qualify.

The rest of the week 4 challenges can be found here…


Week 3 Diet Challenge Challenges

Week 3 = 80% Paleo (so 4 cheat meals)

This is your last week of logging everything, it’s also the week a lot of you will reach the end of your cheat leash. That line in the dietary sand where you no longer make progress on your goals. It’s important to log those cheats so you can gain the insight.

Make sure you turn in your food logs and last weeks challenge paper to get your points.


Week 2 Diet Challenges


2015 DFC Diet Challenge

Casual Paleo

Which is copyrighted… so we’ll call it… lazy paleo, realistic paleo, functional paleo, fluctuating paleo, operational paleo, MEAT AND VEGGIES!… Call it what you want…it isn’t strict!!

Where dem carbs!?

Where dem carbs!?

We’ve done strict paleo before and it’s phenomenal…ly hard!! The benefits are amazing but so is the cost. Physically, emotionally, economically, and socially… strict paleo is a challenge. Now… I love a good challenge, but I think elevated levels of discipline in January followed by 11 months of regular unhealthy eating is wrong. I don’t care if you’re doing a cleanse, strict paleo, fasting, advocare, 21 day detox, an all juice crap fest, ketogenic, fruititartian… or whatever is popular these days. If you plan to eat differently for just 1/12th of the year and expect to be healthier next January, then you have your blinders on. You know you need to change the way you eat, and you also know that isn’t easy. A temporary focus is easy. Promise to be good for awhile and then cross your fingers and hope it sticks. Nope. Not how it works. Life is too demanding on your resources. You will fall back on whatever habits got you here in the first place.

UNTIL NOW…. dum dum dum!!!

Check out a more realistic version of paleo. One with cheats! One with slack built into the food list. One that fluctuates in intensity week to week. A version of paleo that can fluctuate with the chaos of your life. This is not another challenge. This is a way to change the other 11 months.

Click to find out more and join the anti-resolution revolution!