Motor City Bootcamp training schedule for week of 6/16

The great man is he who does not lose his child’s heart. -Mencius

 

Special Kudos go out to Kari, Dori, Barb and Angie – as well as anyone else who competed this past weekend – for rocking the shit out of the Motor City Tri on Belle Isle this am.

 

Muddy Watters Notes

• Thanks so much to everyone that came out on Saturday for the 1st Muddy Watters Trail Series event of the season. The final results will be posted tomorrow. Sign up to follow the blog and you’ll be notified as soon as it happens.
• If you races this weekend, you can sign up for Muddy Watters Trail Series #2 at a discounted rate. Only through Friday. If you’re into doing it all over again next month, email me for the code.
• Leftover shirts from yesterdays Muddy Watters race can be purchased by contacting me by mid week. They’ll be gone by then.

Motor City Bootcamp Notes

• This weeks training schedule is posted.
• New Dirty Digs shirts are in. Check out the DD facebook page if you want to check them out and/or purchase one.
• Great clip to check out.

 

Motor City Bootcamp (5:30)

85 per month

125 for 10 sessions

20 drop in fee for any 5:30 am session

Motor City Bootcamp Elite (all sessions on the schedule)

125 per month

165 for 10 sessions

25 drop in fee for any session other than 5:30 am

All training sessions will meet at the studio, 23446 Woodward, unless otherwise noted

	5:30 AM	7:30 AM	9:00 AM	5:30 PM	6:30 PM
Monday	WPE
Tuesday	Chester Roof	Boxing/Burst		Open
Wednesday	WPE			Boxing/Burst
Thursday	WPE	Boxing/Burst		Open
Friday	Gusoline Alley			Boxing/Burst
Saturday
Sunday

Final Racer Update for Muddy Watters #1

Course is set. Plan on roughly 15 miles, should you get stuck in the river and unable to reach shore. You’ll probably come out somewhere near Metro Beach at some point I would guess. If you get our where you’re supposed to, probably going to run about 4 miles. River is RAGING and yes, you’ll be in it. Often. If you can’t swim, don’t get in! I shouldn’t have to say this but someone always forces me to. You WILL bridge jump and you will be in water over your head. If you can tread water, you won’t have to swim. The current will take you where you need to go. Bugs, yes. Poison ivy, yes. Advice? None – life sucks sometimes. Deal with it. It’s going to be important to cross any water features WHERE YOU SEE THE RIBBONS. I’ll reiterate this tomorrow at pre race. Water is high and we’re actually going to cross a protected area that we need to be aware of. So don’t venture far from where the designated route is.

Race day sign up is $50 and you should have exact cash or a check. If you have three twenties, I’m taking a $10 tip or you’re not racing. Please take a moment to grab something at Yates after the race. They’re being kind enough to let us park there.

Lastly, thank you to all of our sponsors. Please show them your support any opportunity you get. They make this possible, not legal, but possible. See them by visiting www.jeffwatters.com.

Please see the attached file for all other race day information that you will NEED TO KNOW.

Motor City Bootcamp training schedule for week of 6/9

The art of being wise is knowing what to overlook

Motor City Bootcamp notes

- The new schedule is posted. Note that this Saturday is Muddy Watters Trail Series race #1. Want to get in an ass kicking? Show up at Yates Cider Mill at 8:30.

- MCB welcomes some new faces this week. Saturday was a nice indoctrination to the philosophy we employ here, which includes suffering. But, suffering for a greater cause. The real test is how many of you new faces will be there tomorrow.

-BEST motivational video EVER

Muddy Watters Trail Series notes

- Reminder that the race will be staged from the roadside park at Yates Cider Mill, NOT inside Bloomer Park. You can park at the cider mill. Please, grab some eats after the race. Support the people that help us out – they’re opening up the parking an hour early so you don’t have to park 1/4 mile away and walk.

- Registration online / Day of registration – You can still register online, until Wednesday morning. If you miss that cut off, you can sign up on the day of the race. Day of registrants will pay $50. Come prepared with a check or exact cash. Don’t have exact change, I’m either taking a tip or you don’t race. No racing for 40 because all you have are three 20′s.

- Looking for something to do this weekend other than Muddy Watters #1? Check out our friends at SMART. Their annual “Blast” is happening on the same day over in Orion Township. If you dig AR, check it out.

Motor City Bootcamp (5:30)

85 per month

125 for 10 sessions

20 drop in fee for any 5:30 am session

Motor City Bootcamp Elite (all sessions on the schedule)

125 per month

165 for 10 sessions

25 drop in fee for any session other than 5:30 am

All training sessions will meet at the studio, 23446 Woodward, unless otherwise noted

	5:30 AM	7:30 AM	9:00 AM	5:30 PM	6:30 PM
Monday	Gusoline Alley
Tuesday	Chester Roof	Boxing/Burst		Open
Wednesday	WPE			Boxing/Burst
Thursday	WPE	Boxing/Burst		Open
Friday	Gusoline Alley			Boxing/Burst
Saturday			Muddy Watters #1
Sunday

Muddy Watters #1 Location / Motor City Bootcamp Saturday Session

Important Updates!

Big mistake on Muddy Watters #1 details! The race will actually be staged (start and finish) at the roadside park at Yates Cider Mill. Park at the Cider Mill and walk across the street. They don’t charge parking AND they’re opening up the parking early so that we can use it. Please thank them by buying some good as hell yummy ass donuts.

Motor City Bootcamp Saturday training session will meet here, at the gym (23446 Woodward) at 9 am. Getting this email? You should be here. Rumor has it that we may have a D1 soccer player in the house. Why is that significant to everyone else? Ha… Need I answer that? Get your ass here if you’re reading this email.

Want to buy a Glen Arbor cottage/house? http://m.cbgreatlakes.com/Property/MI/49636/Glen_Arbor/14_Deer_Park#/Property/MI/49636/Glen_Arbor/14_Deer_Park/Detail

Jeff

Dealers Choice

Want motivation? Pick something, anything. Although I think that there’s way too many of these “mud/obstacle” runs around… WAY too many, it’s a great way to get your ass motivated to train. Pick one that’s about 2 months out. Do some research into that specific event and see what type of obstacles they feature. Don’t hire a trainer, rather find some type of group program that caters to a more adventurous/goal oriented program. Though teamwork and all the Rah, Rah bullshit is hoakey (unless you’re military), there’s comfort in numbers. Many of the “bootcamps” will offer training that closely simulates the kind of training needed to complete one of these events, I know mine does. But, once again, do research. Check out the class and take note of the type of people who are training there. Are these athletes? Keeping in mind that anyone who is dedicated to improvement through moving their body in a competitive way is an athlete, are they the kind of athletes that can complete your race. If they’re not, move on. Many of the CrossFit “boxes” also offer high intensity, short duration training or BURST workouts. Going to the gym and running on a treadmill doesn’t cut it. It’s also boring as shit. So, shake it up by signing up. Find something that scares you and that you don’t believe you can do. Or at least have a little doubt. Same day, find a place and group of people to train with. You’ll kick ass at your event, get motivated by new people and friends as well as become the motivator for some newbie coming in at the tail end of your race training. Then you can pass this entry over to him/her.

Bandit 6/5

Sprints? Yeah, sprints. Stop watch. Set it to “chirp” at 20 second intervals. Start with 20 seconds at a fast jog/slow run pace. Next 20 kick it into a full on sprint. Run your ass off. Next 20, ratchet down to a slow jog. Next 20 walk. Repeat 10 times.

* before anyone makes a stupid comment about there not being any warm up here. It’s implied that you warm up prior to doing any of the listed routines.

Bandit 6/3

 

Set a time for 20 minutes and cycle through the following as many times as you can -

• 100 jump rope
• 100 mountain climbers
• 100 bicycle crunches
• 100 mountain climbers
• 100 scissor kicks
• repeat