Thursday

Workout:

10-9-8-7-6-5-4-3-2-1
Thrusters
SDHP
sit ups

I'd like you all to check out Steve's Club, a CrossFit Affiliate in Camden, NJ. http://stevesclub.typepad.com/
I would like CrossFit Geneseo to sponsor one of his athletes. Anyone interested in chipping in let me know!

Wednesday

If you do CrossFit at the proper intensity you will regularly experience Delayed Onset Muscle Soreness (DOMS). DOMS is the pain that develops 12-48 after a workout. My athletes frequently refer to it as "good pain". If you experience DOMS you can rest assured that you have put your muscles on notice that they need to adapt and grow (Although you do NOT have to be sore in order to gain strength). I have found through personal experience that another workout is the best way to decrease the pain. A dip in the pool or hot tub is also helpful as well as a reasonable dose of ibuprofen.

Let's all give Neil, Elizabeth and Kelly a warm CrossFit welcome. Elizabeth started last week and Neil and Kelly started this week. They are all doing a great job!

Katie and I gave the new heavy bags a whirl tonight....hit and kicked them for 25 minutes!

Back squats were also the flavor of the day. 21-15-9 back squats and burpees.

It really is that simple

Work out consistently and work out intensely and you will see results. There is no magic pill, there is no magic diet and there is no magic workout. Sensible eating and consistently performing constantly varied functional movements at high intensity will produce results. Nothing else will, at least not for the long term. Real fitness, and a body that looks fit is the result of hard work over time. It takes committment, resolve and grit. There is no easy way. Are you ready to work hard and make a committment to taking care of your body? We can help you!

Workout:

5-5-5-5-5

Back squat

Monday

Workout:

40-30-20-10

Box jump

KTE

DB swing

The Barrett's helped us move the heavy bags over from Avon yesterday and we will start having some kickboxing classes in a couple of weeks! Call me if you are interested. Jim and Craig had quite a workout hauling those bags up the stairs!

We had several new people last week, Elizabeth brought her father and Dana brought her son to work out with us this morning! Fun! The 6 AM crew and the 7 AM crew got together this morning and did a deck of cards. The ladies won!

Yesterday

Yesterday we did 4 rounds of 50m overhead walking lunges and 21 burpees. Sore glutes!

Free workout at 8 AM today!

I learned something important yesterday

As I watched Sandy and Katie struggle with the weight I had given them for the workout, and then watched them try over and over again until they eventually cleaned that weight, I realized that I give up too easy! Just the other day I stopped after one failed jerk! What if I had tried again? Tried another 2 or 3 or 5 times? I'd probably be doing better on all of my lifts if I tried as hard as Katie and Sandy did yesterday! I am humbled. I learn way more from the ladies and gentlemen who train here than they learn from me and I feel privileged to be their trainer.

Train those weaknesses!

You are only as strong as your weakest link. All of us have different strengths and weaknesses, but our goal at CrossFit Geneseo is to create broad and general fitness in our athletes. If the workout includes an exercise you don't like. it is probably because that exercise shows your weakness and therefore the exercise you should be doing. Keep doing it and it will eventually become an exercise that you like to do!

Challenge: Pick one exercise that you are not good at and add it to your warm up. If you are not good at running, add a 400m run to your warm up. If turkish get ups are hard for you...add 10 of them to your warm up. If you really need to improve your deadlift...add some light weight deadlifts to your warm up....you get the idea. If you don't know where you are weak...I can probably tell you ;).

workout:

8 rounds

15 DL

1 clean

5 jerks

Do not take hands off the bar until a round is completed.

Ladies 65# Gentlemen 95#

Wednesday

Workout:

4 rounds

10 overhead squats

15 front squats

20 back squats

Ladies 45-65# Gentleman 75-95#

Tuesday

Workout today:

"Fran"

21-15-9

Thrusters (ladies 65#, gentlemen 95#)

Pull ups

Like a lot of CrossFit benchmark workouts, this one sounds so simple, and it doesn't take that long to complete.....but.....wow....it leaves you wasted. It is a power pill for your metabolic conditioning leaving you starved for oxygen. It hits all of your muscle groups at once in an orchestra of functional movements. In my humble opinion it is one of the most efficient CrossFit workouts.

Monday

Sometimes others just say it so much better than I.......
What is crossfit exactly?
http://www.pioneervalleycrossfit.com/2007/11/our-affiliate-application-essay-mission.html
No excuses
http://crossfitvirtuosity.com/blogs/articles/18-articles/149-path-of-the-warrior

I'm so glad to be back! It was great to see Tom, Eileen and Dana this morning! I'm really looking forward to the afternoon crew!

Today's workout is "pick your pain" or as Tom called it "chinese menu".
You pick exercises from 4 lists and get as many reps as you can in 4 minutes for each one you pick! Want to really improve?? Pick 4 exercises that you aren't good at!

Sunday

Cooper, Craig and I did "Filthy Fifty" (posted on the main site) this morning. Subbed tuck jumps for double unders. Coop and I did it in a little over 33 minutes. It was a brutal way to get back into the CrossFit groove after a week on the beach!

I think it is very useful to set goals and make a plan of action to achieve those goals. In order to get somewhere you kinda need to know where you are going, where you are, and how you are going to get there. I set a new goal today. I want to be able to do ring muscle ups in 6 months. I can do the pull up part, and I think I can get the transiton, but I definitely can't finish the dip. So....I'm going to work on my dips. I will add dips to my warm up everyday and I will attempt a muscle up every 2 weeks.

Spend a little time thinking about what you want to do and set some goals. Let me know what they are and I will help you with a plan!

High fives to Luanne and Cliff who reported that they met and did a workout while I was gone. Also to the lovely Lakeville ladies who got together at our regular workout times and did what sounds like pretty brutal workouts!

We're Back!

We got back a little early and will be working out at 8 AM tomorrow if anyone cares to join us!

Thursday

As you all take your vacations this summer...remember to send me pictures of your CrossFit vacation workouts so I can post them. I think it would be fun for all of us to see the creative ways you all keep up with your workouts while you are out of town!

We'll be back real soon....and we bought a climbing rope last night in P-town! We are going to have some fun with it!

Wednesday

Yesterday was a perfect day. We had a lovely run early in the morning. The beach was perfect. The surf was great, the water clear and warm, the sun was warm but not too strong. We swam, we boogie boarded, tossed a frisbee, went for a long walk. When we got back to the house we had cocktails with our lovely neighbor Geraldine. I thoroughly enjoyed the day.

We all know that to be healthy we need proper nutrition, exercise and plenty of sleep, but I think we sometimes forget that we also need relaxation and pleasure in our lives. Of course you can't spend all of your time pursuing pleasure, that would be unhealthy, but sometimes we just need to stop working so hard and enjoy ourselves for a little while. Enjoy a nap on the hammock instead of feeling guilty about it. Take pleasure in playing with your kids or spending some time with a good friend instead of thinking about all of the things you should be doing. Take pleasure in a wonderfully prepared meal.

Crossfit on the Beach!

And a creative place to do a pull up!

Sunday

Did my first workout in Wellfleet! Ran for about 20 minutes, then did 50 pullups, 50 situps, 50 pushups, and 50 squats.

Reflections

We have been training athletes in the barn for a year now and have been a CrossFit affiliate for 6 months! We thought it was about time to reflect on some CrossFit Geneseo accomplishments.

Will and Louise: Amazing! Louise started training a year ago and the transformation is amazing. Louise has always looked great but now she can hoist her body weight 70 times during a workout, she can do a full push up (several times!) and is really close to a pullup. She and Will have consistently shown up at 6 AM 3 days a week for a year! When Will started he was very out of shape, starting to have some health issues. Now I think it would be safe to say he is the fittest politician in Livingston County! Yesterday, Will jumped up to the pullup bar and knocked off 15 pretty decent pullups in a row! He can deadlift 1 1/2 times his body weight, and once in awhile can even beat Louise's time on a WOD. The health issues are but a memory! You guys ROCK!

Sandy: Last September Sandy was having a hard time managing wall pushups. Sandy can now do 15 perfect, chest to the floor pushups any time she wants to! She has a 170# deadlift and can clean and jerk with pretty nice form. Sandy came to CrossFit already an accomplished long distance runner with several marathons under her belt, but I think she'd tell you, and I'd agree that she is now in the best shape of her life!

Cliff: Cliff came to us about 2 months ago concerned about his health. He told me: "I want to live!"Cliff made some changes to his diet and gets down here pretty consistently to workout 3-4 times a week. His first few workouts made him feel pretty sick! Cliff has lost 19# and more importantly....he was able to keep up with Luanne in a work out this week! Way to go Cliffy!!

Luanne: What can I say? You are absolutely awesome! Luanne started Crossfitting last October and her first workout made her nauseous for the rest of the day. She looked good but she was out of shape. Now, Luanne has pushups that are so beautiful that I almost have to dab a tear from the corner of my eye when I watch them. Her body has been transformed. She is lean and muscular and she looks great! Luanne can do an unassisted pullup, and has excellent technique on all the lifts. She is a pleasure to coach.

The 5 AM class: Cindy, Tom, and Eileen. Love, love, love this class! I actually look forward to getting up at 4 AM to be ready for this class! The first week Tom couldn't complete the warm up. 4 months later he can do 3 unassisted pullups, complete the warm up AND the workout! Cindy and Eileen are amazing. These 2 ladies hit the workouts like nobody's business! They never stop and consistently post some of the best times for every workout. Both of them can do full pushups now, and yesterday did box jumps with confidence!

These are only a few of the many accomplishments in the barn over the last year. I haven't even mentioned all of the work Craig has done to make a very cool training facility for us.

You all keep working while I'm out of town! Craig, John, and I will hit a couple of those vacation workouts at Newcomb Hollow beach in Wellfleet, MA. Hopefully, I will be able to post a couple of pictures....have to use dial up there!

Thursday

Sandy and Dave after their workout yesterday.

Sorry for the late post. Was having a little fun in the sun at the lake today!

Workout:
3 rounds

40 wall ball

20 hang power snatch

Wednesday

Workout:

10 rounds

7 BW Deadlifts

7 Pushups

7 box jumps

Reminder: The Wadsworth's will be on vacation next week. Make sure you check the link to the left "vacation workouts" and continue your workout schedule or spend the week focusing on your"sport". Keep track of your times so we can write them in your log sheets when I return.

Tuesday

Workout:

8 rounds

20 mountain climbers

15 Goblet squats

10 DB swings each arm

5 Turkish get ups

(ladies 15-25# DB, gentlemen 30-45# DB)

Monday

Workout:

5 rounds

15 cleans (ladies 65#, gentleman 95#)

10 Burpees

Sunday

We had a great workout this morning! Here are some pictures. Mariah...thanks for taking a bunch of great pictures again!

Happy 4th of July

Workout:
3 rounds
100 m walking lunges
20 push jerks
20 pull ups

Thursday

Workout:

5 rounds for time

20 box jumps 24"

15 DB swings (ladies 25-35#, gents 40-50#)

10 pullups

5 back squats (75% of your 1 rep max)

Wednesday

Workout:

25 BW deadlift

50 KTE

25 BW deadlift

50 pushups

25 BW deadlift

50 situps

"A man's health can be judged by which he takes two at a time - pills or stairs."

Joan Welsh

Tuesday

Workout:

21-18-15-12-9-6-3

Thrusters

SDHP

Ladies 45-65# Gentlemen #95

Quote: There is no substitute for hard work. ~Thomas A. Edison