Have you seen my red dot?

They are obsessed.

Still having fun, even when it isn't fun

Ryan must have just told her a joke because Heather looks way too happy on that rower!

Nice L pull up Rock Star!

Stephanie is a delightful addition to our morning group!

Peter Conley got accepted to participate in the Bike and Build organization this summer after he graduates. His fundraising page can be found here and on my FB page.

Friday's are fun!

Heads up re: the weekend of March 24-25. Both Matt and I will be out of town, so the gym will be closed Friday night and Saturday that weekend.

More fun in the barn!

Ryan

Rick

We have so many new faces around here lately that I can't remember who has met who, so if you see someone you haven't met, introduce yourself!!

Hope to see a bunch of you tomorrow for a really fun workout!



Love all the new faces around here!

Nick getting his pull ups done!

Tim took an immediate shine to Jeff!

Laurie is just awesome. That is all.

This article is great! For us older folks any way, and gives you younger folks something to look forward to!

Last full week of January!

The days are getting longer! Before you know it we'll be flippin' tires outside!

A new member of "Team Over 40"! Mike.

Nick has got some jump rope skillz!

So nice to have Paul back!



No legs!

A energetic Monday morning!

We have 4 new members this week! Nick, Ryan, Mike and Laurie. Some of you have met them already.

I've got some exciting stuff planned for this week!



Another week

Long pants are better for rope climbing!

Apple - tree :)

Somehow George got younger than 48 this week :)

Zach is getting so much stronger! He needs to brush up on his Tic Tac Toe skills though!

Saw some new faces this week! See you in 2 weeks Kristy!

Kerry and I completed our 21 day no alcohol challenge! If we can do it, anyone can! I lost 5# and went down a whole notch on my weightlifting belt. Also PR'd the DL and squat. We have another challenge starting this week. Let me know if you want to join!

Our Team

Did a great job at the Hammerhead Fitness WNY Fitness Challenge today! It was a tough workout!
We saw some old friends, met some new friends and got to check out CrossFit Rochester's new digs.

The 12th

More evidence that exercise is good for you.

I said a couple of days ago that the gym will only be open 8-9 this Saturday. I will only be there from 8-9, but Matt will be here til 11 so come in and get your workout done! It's good for you!

accosted by dogs and parlor tricks

Thanks for the laughs!

Jolynn and Matt were a regular comedy routine this afternoon! And Karen was in rare form as well!  I honestly can't think of a place where you can get such a great workout and such a great laugh at the same time!



2012

The hustle and bustle of the Holidays are about over now, and we are heading into the cold dark days of deep winter. I think the best way to avoid letting it get me down is to do some goal-setting and planning.
What do you want to accomplish personally and in the gym in 2012? Do you have specific goals and a specific action plan? A goal without a plan of action has little chance of being achieved.
Here is a not so typical "goal setting/resolution" article about breaking it up into pieces.

On Saturday, Jan. 14 I will only be open from 8-9 AM. I have to be at CrossFit Rochester to help judge the Hammerhead Fitness Challenge. We have a team going from Geneseo. Casey, Courtney, Karen and Matt will be participating as a team in the team fitness challenge.

Not that you'd know it from how often I've been posting, but we've been really busy in the barn as of late!

My training goal for this year is a 600# power lifting total. My total at the September meet was 530#, so I've got some work to do. I laid my first bricks (if you read the article linked above this will make sense) by getting some coaching, and setting up a good and consistent program. I laid another brick by accepting Kerry's challenge to go alcohol free for 21 days. With 8 days under my belt, I have already pr'd the DL and squat! I have some more bricks to lay such as cleaning up my nutrition and my sleep habits.
A non-training goal is to read more. Brick=Kindle. I love it.

Look who's back!

A birthday and some visitors!

Tisser stopped by this afternoon, clearly in the Christmas spirit!

The birthday girl!!



Justin and Allison, from Atlanta also joined us this afternoon!
Tomorrow is the much anticipated and/or dreaded 12 Days of Christmas workout! It is long and has many awkward movements, but it is always fun and you find yourself singing..."and a partri-idge in pear tree" when you are doing the rope jumps.

After the last workout tomorrow evening we are having a little cocktail hour, very informal, bring a snack and what you like to drink if it's not wine or beer (I always have those on hand).

If you can't make it for the workout tomorrow, Matt will have the gym open on Saturday from 8-11 AM, which is probably when I'm going to be doing it!

A reminder that gym hours are unaffected by the holidays this year. Normal gym hours all next week! Earn that eggnog!!!