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.

dogwood

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

cross-the-plank-fit

DFC FID 2015 W4

Fittest in Dansville: Week 3 Results

ass

2015 FID Regular

2015 FID Scaled

Sometimes you go looking for motivation…

bearSometimes motivation finds you!

 

Fittest in Dansville Week 2 Results

Dansville Fitness Club -0608

Still working out some glitches with excel so that we don’t have to keep all this shit on paper and use our fingers and toes to figure out who is winning.  In other words, this is probably correct but as always JP will have the paper trail to solve any problems so don’t worry if there is a mistake – we have the technology to fix it!

Week 2 Standings are here:

DFC FID

DFC FID by Age 2

Thursday Training

504486-_dave_chappelle_as_prince1

Thursday Training

A.
Competing Tomorrow Strength
Olympic Lifting Skill Work, light
Or just hang out and shmooze

Beginner Strength
Push Press 5 sets of 2 reps (find heavy)
rest 1-2 minutes between sets

Beginner Accessory
KBS 2 sets of 15 reps Eye Level
rest 1 minute between sets

Advanced Strength
2 Push Press and 3 KBS OTM x 7 min (heavy)

B.
Conditioning
5 Rounds, not for time
3-5 OHS light (sub KB Front Squats)
30-50 Singles

5 Rounds, not for time
5-8 Wallballs
5-8 Burpee Box Jump (step up)

“Home Workout”
A.
Strength
Pushups 5 sets of 10 reps, challenging setup
Knee, full, or clapping

B.
Conditioning
3-5 rounds, not for time
10 BL Burpee
10 Step Ups (box Jumps)

Charlie Murphy’s story about Prince in ‘Chappelle’s Show’ just got a lot more plausible

Wednesday Training

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Wednesday Training
Week 3

A.
Beginner Strength
DB Snatch 5 sets of 2 reps per side (heavy)
rest 1-2 minute between sets

Beginner Accessory
DB Hang Squat Clean 3 sets of 5 reps (light)
rest 1 minute between sets

Advanced Strength
2 Power Snatch OTM x 7 minutes (weight based on skill)

Advanced Accessory
Hang Squat Clean 3×5 (light)
rest 1 minute between sets

B.
Conditioning
3-5 Rounds, NFT
1 Minute Row (Start Slow, End Fast)
1 Minute Jump Rope (DU or Singles)

C.
Extra Credit
Wallballs 3x 10-15

“Home Workout”

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

http://www.youtube.com/watch?v=7eACTTzeh-E

B.
Conditioning
3-5 Rounds, NFT
20 Mountain Climbers
10 BL Burpees

Seeing beyond the illusion of knowledge