Tuesday

Workout:

21-15-9

Thrusters

SDHP

Gentlemen - 95#, ladies - 65#. Scale as appropriate.

We like to start them young here! She'll be kipping them in no time!

Monday

Workout:

3 rounds

500 m row

20 KTE

20 push press (gents 95#, ladies 65#)

Love having 2 rowers!

Sunday workouts are super fun!

Alex joined us for the first time! He did great! Omar and JP were first through the deck today! Omar has had a good week! First Team Wadsworth runner to finish the 5k and Sunday workout winner!
Starting next week Sunday workouts are at 2 PM

The furnace is functional!

AND.....we'll have a real door soon!

Team Wadsworth!

Will, Louise, Craig, Omar and I had a great time running the 5K last night. It was a very fun course (I even had the opportunity to stop for a beer!...ask me later) and there were a LOT of runners. As we were competing with athletes MUCH younger than us we didn't win anything (the winners probably didn't stop for a beer either!) and times aren't posted yet. Omar (no beer!)was the first of us to finish. Next Team Wadsworth race is October 25 Ramon Roca right here in town.. http://www.lwarc.org/. This one looks fun! Consider joining Team Wadsworth for this one!

Geneseo Friday Knight 5K

Picture of the barn from exactly 1 year ago! We have come a long way! Craig deserves a HUGE thank you for all the work he has done! Thanks also to Will, Steve, Emily, Paul, Jim for help with various projects!

Next project: A real front door!

Team Wadsworth (Will and Louise Wadsworth, Craig Wadsworth, Omar Malik, and me) is running the Geneseo Friday Knight 5k tonight! I will be closing the gym at 5PM this afternoon so we can get to the race.

Thursday

Workout:

21-15-9

Back squat

Burpees

Corey and Cliff "shoveling"

"Hamstrung" by Keith Wittenstein Crossfit Virtuosity

Probably the most common condition that hinders athletic performance is tight hamstrings. Short tight hamstrings impede athletic performance in one simple but important way: they restrict the closing of the hip joint, i.e. they limit the anterior tilt of the pelvis. This restriction on the movement of the pelvis results in the muscles of the lower back taking up the slack. The negative impact is twofold: 1) the range of motion of the hips is restricted which reduces the power that can be produced by the hips; and 2) the lower back is put into flexion and thus susceptible to injury."

Read the rest here: http://crossfitvirtuosity.com/blogs/articles/244-hamstrung

Exciting news! Craig got the furnace hung last night. Hopefully it will be hooked up and functioning by next week. The mornings are getting a little chilly!

Also, we are getting a second Concept 2 rower today!

Wednesday

Workout:

"Christine"

3 rounds

500 m row

12 BW deadlift

21 box jumps

Tuesday

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

virtual shoveling and

Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep."

Barrier is 24."
This was fun guys....and will get us in shape for the white stuff that is sure to come!

Sunday Workouts

Sunday Workouts will be at 2:00 PM starting Sunday October 5.

Monday

Workout:

50-40-30-20-10

DB swing
situps

New evidence: exercise slims down liver
INDIANAPOLIS, Sept. 19 -- Six months of regular moderate exercise substantially reduced hepatic fat in patients with type 2 diabetes, researchers found.

Friday

Will and Louise - synchronized Wallball - a new Olympic sport?

Workout:

40-30-20-10

Wallball

KTE

Push press

Comittment

Today the T/TH morning class celebrated their one year anniversay of working out together! These ladies made a comittment to eachother and to me to work out 2x/week at 5:30AM and they stuck with it. They have all lost weight and are waaayyyyyy stronger. They have set a good example for their families. This group works hard! They push eachother, they encourage eachother and they have A LOT of fun!

I'm looking forward to the next year ladies!

Deadlifts!

Workout:

Find your max deadlift!

Craig pulled 360# and Will 340#. Tom and Cindy got new personal records today! Cindy pulled up 200#....30# more than her last max lift! Tom pulled up 350# solidly.....50# more than his last max lift! With a broken wing!! Eileen really has improved her form! She didn't lift more weight today...but it was definitely prettier!

Tom, Eileen and Cindy train very consistently 3 days a week. Consistency matters folks! I've actually had a decrease in my max deadlift when I don't train consistently.

Tuesday

Workout: "Nancy"

5 rounds

400 m run
15 OHS 95# (scale appropriately)

Evan and Cliff did a great job with this today!

Monday

Workout:

"The Chief" Main site WOD 091408

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats
Rest 1 minute.

Repeat for a total of 5 cycles.

Sunday

I love Sunday workouts! We have such fun! The "Chic Team" won today! If you want to win make sure Diana is on your team. After the workout JP helped us work on our butterfly kip pullups, and I demonstrated my "very impressive" 25# oly lift! Omar agreed to run with Team Wadsworth at the Geneseo Friday Knight 5k!

Now I'm off to plan your workouts for the week!

Geneseo's Annual Homecoming Friday Night 5k Run/Walk

Team Wadsworth had so much fun running the Oak Tree that we are going to run this one too! Looks like a really fun course! Join Team Wadsworth and run with us!

Race info:

5:30PM, Friday September 26

http://www.geneseo5k.com/

Saturday

We had some great workouts this week! We are open 8-12 AM on Saturdays.

Friday

Workout:

4 rounds

300 rope jumps

10 TGU's

"The Mother Ship"

Cliff spent some time on the CrossFit main site reading the info and watching videos. He walked in yesterday and told me after doing that he thinks he needs to get a bit more serious about his training here. I encourage all of you to spend some time on that site. http://www.crossfit.com/ It is inspiring to see what the human body is capable of with intense and consistant training! You will also gain a deeper understanding of what we do here.

Thursday

Workout:

4 rounds

10 Back squat

10 Deadlift

25 pushups

5 AM Tom's CrossFit testimonial on Flickr:

http://www.flickr.com/photos/clydewaterloo/2829571168/

The consitent training of your body in a functional way will make everything go better...including the bad stuff!

Wednesday

Alecia rocked the workout yesterday! See the determination on her face!

Workout:

Run 400

50 wall ball
30 pull ups

run 400
25 wall ball

15 pull up

run 400

Tuesday

Workout:

7 rounds

7 pushups

7 pullups

7 KTE

7 DB swings

7 box jumps

Mother/Daughter Squatting!

Monday

Workout:

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

Front squat

pull up

Sunday

Craig, Omar, JP, and I had a great workout this morning of deadlifts, wallballs, pullups, TGU's and runs! JP recently became certified as a level 1 CrossFit trainer! He taught Craig how to butterfly kip his pullups this morning. Omar demonstrated some very nice deadlifts for someone who has never done them before!

I'm planning your workouts and looking forward to another great week of CrossFit training!

There is still one spot for Monday AM kickboxing class and 3 for Wednesday.

Saturday

Workout:

40-30-20-10

SDHP

wall ball

KTE

Tiffany Aho stopped by yesterday to help her dad out with some weighted pushups!

Friday

13 people worked out in the barn this morning! We had workouts from 5 AM until Noon! I can't really imagine a job I would rather have. The comradery, sweating and achievement that goes on here is exhilirating and inspiring. The athletes who train here are the best! I am priviledged to know each of them.

Don't forget the free Sunday 8AM workout. It's alot of fun. Bring a friend!

Thursday

Workout:

60 OHS
60 split jerk
60 hang clean

Wednesday

Workout:

5-5-5-5-5

Back squat

Nice back squat Cindy!

Tuesday

Workout:
As many rounds as possible in 18 minutes of:
10 Clean and Jerk (ladies 45-65#, gents 75-95#)
5 pullups

A lot of people ask me how often should they train. My answer is that you will get out of your training what you put into your training. If you train once a week you will get once a week results. If you train 5 times a week you will get 5 times a week results. Consistency is also very important. If you train consistently 2 times a week you will get better results than the person who trains 4 times one week and then misses the next 3 weeks of workouts. If you aren't consistent you will never be able to achieve the level of intensity that makes CrossFit such a successful training method. Developing the habit of regular exercise is more important than how much you can lift or precisely how often you work out. Fitness is not something you do for 6 weeks, achieve, and walk away from. Fitness is a lifelong habit that will pay dividends for your entire life.

Monday

Workout:
"For Tom's Broken Wing"
As many rounds as possible in 20 minutes of:
20 squats
20 alternating lunges
20 sit ups
100 m sprint