Saturday

We are back from Philly! We had a great trip, enjoyed time with family and had a great workout and fun time with the folks at CrossFit Greyskull this morning! I forgot to snap a picture, but Johnny did and hopefully I can get a copy from him soon.

Friday

Food Fest is over! Time to come out of the carbohydrate and retail coma and get back to working out!
Craig and I are heading over to CrossFit Greyskull tomorrow morning for a workout before we head back to Geneseo.
Sunday workout at 2 PM.
If I don't see you on Sunday I'll see you next week!

Happy Thanksgiving!

Everyone! Enjoy your turkey, stuffing, mashed potatoes, squash, cranberry sauce, gravy, bread, pie, and time spent with your friends and family!

JP will be in the gym to run workouts Friday 6AM-7AM and 4PM-6PM, and Saturday 8AM - Noon.

We will be back for Sunday workout.

Have a great day!

Fran

Sounds so simple! Two exercises....21-15-9. A push, pull and squat...a complete workout. Depending on your fitness level...over in 7-15 minutes. But every time this workout comes up I practically shake with fear! As usual, we were all completely drained after finishing Fran. Congratulations to JP! Time: 6:44! A PR by 3:16!

Tuesday

Alecia medicine ball cleaning and Lisa on the rope!
It was a tough workout today (aren't they all??) and everyone did a great job!

Monday

Workout:
25-20-15-10
Medicine Ball cleans
DB thrusters
box jumps

Everybody did a super job with this workout today!

We are now in Holiday Season! I love the holidays but it is a super busy time for all of us. Please make sure that you keep your health a priority and don't skip your workouts!! :)

Sunday

Don't forget to join us for a free workout today at 2:00!

Thanksgiving Holiday hours:
Wednesday - Normal hours
Thursday - Closed
Friday - Normal hours
Saturday/Sunday - Normal hours
JP will be running classes on Friday and Saturday

We had another great week!

Lots of new faces and I finally finished those burpees!

Thursday

Wow! It's been a busy week! Almost everyone was super sore from the Sunday workout! Sorry guys...if it's any consolation...I was totally feeling your pain!

There are several new faces at CrossFit Geneseo. George, Ariel, and Bruce all completed their first workouts this week! And it was very nice to have Sandy Peters and her family back after a 6 week crazy marathon marathon!

Craig worked out at CrossFit Charlotte this week and even got his picture on their website. They are very nice folks down there! http://www.crossfitcharlotte.com/wpg2?g2_itemId=2149

Cliff and his family are traveling to Disney World this week and Cliff plans to work out at CrossFit Evolution http://www.crossfitevolution.com/ while he is down there.

PR's all around!

5x5 Back squats today. Everyone has beaten their previous weights on this workout so far today! Will went up 20#! He said he found his "inner Craig" this morning.

Sunday

We had a great workout today! Teams of 3 completed 10 minutes of burpee broad jumps and overhead walking lunges for # of rounds, then 30 minutes of "Cindy" for # of rounds. 12 people doing some serious sweating!

T-shirts arrived! Thanks to Stash for the t-shirt delivery and for bringing a friend to the workout!

The T-shirts look great and you can have one for $10.

I haven't had a lot of words lately......

......but they say that a picture is worth 1,000

It's been a great week!

Wednesday

Check out the front page of the Living section of the Democrat and Chronicle today! There is an article on CrossFit Rochester! There is also a mention that CrossFit is available in Geneseo!
http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.democratandchronicle.com%2Fapps%2Fpbcs.dll%2Farticle%3FAID%3D2008811120314&h=c1771042719c9e50a630ad64e2c8ee72

Some of you have had the chance to meet JP Mummey. JP is a Crossfit Level 1 certified trainer from the Hornell/Dansville area. He is my training partner and all around great guy. He is also willing to cover classes for me in the event I might want to take another vacation or go to a certification seminar :).

Save the date!!
CrossFit Geneseo Holiday Party
Saturday December 27, 2008
Fun for the whole family!

More Pictures from today

Sunday

We had a great crowd for the Sunday afternoon workout!

We had 3 teams of 4. Each team had to complete 200 pull ups, 200 KTE's, 200 SDHP's and 100 man makers.

Connor, Austin, Xiao, and Sean won!

Saturday

Sarah brought her husband Brian with her today for a workout! He did great!

Free workout at 2:00 PM tomorrow! Stop by. It's fun!

Workout:

4 rounds: 300 rope jumps, 50 squats

Don't say you can't......

.......until you prove it by trying!

I have seen so many people, myself included, that accomplish things they didn't think they could do, and all it took was giving it a try. You will never know unless you try.

So when I ask you to do something you don't think you can do.....when you're thinking I'm nuts...be willing to give it a try! You might be surprised. I often have a better sense of what you can do than you do!

Why you need me

Lisa and Luanne, getting through the manmakers!

Workout:

10-9-8-7-6-5-4-3-2-1

Back squat

Dead lift

Pushup

Another great article from Jon Gilson at Again, Faster

"You are not wired for progress. You seek an unending state of sameness, one where mental and physical stressors are nonexistent, and every day is just like the one before. Routine is bliss for your underperforming ass.It's not your fault. Evolution left you ready to do battle with nature, and civilization gave you a neutron bomb. You should be outside, spear in one hand and shield in the other, looking for something to kill. Instead, you've got forty-five aisles of floor-to-ceiling shrink-wrapped grub, obtainable with nothing more than a plastic card and a smile..."

http://www.againfaster.com/articles/you-need-me.html

Tuesday

Workout:
30 Manmakers for time

Ladies - 15# DB'S
Gentlemen - 25# DB's

This is hilarious! There is a picture of me in an article on T-Nation! Hahahahaha! Scroll to page 2 of the article.
http://www.t-nation.com/free_online_article/sex_news_sports_funny/the_truth_about_crossfit (warning: there are photos of scantily clad women on this site. The picture of me is fully clothed!)

Monday

Workout:
9 rounds
5 Thrusters (don't worry Cliff...you're doing a total today!)
5 Pull ups

New article by Keith Wittenstein, http://crossfitvirtuosity.com
"They say you have to walk before you can run. Similarly, if you want to be a fire breather, then first you have to be a good air breather. It amazes me that so little attention is paid to breathing. Breathing is so vital to life and to performance that I think it requires at least a minimum of attention. Breath is life. We can stop eating and exercising for long periods of time and survive. However, if you stop breathing for 20 minutes the game is over. As far as I know there are two involuntary activities that we can voluntarily control. The first is blinking the eyes and the second is breathing. Controlling your eyelids is perhaps useful to keep you awake while reading this little article but controlling the breath can have real exciting consequences for your training and your life."
Read the whole article at:
http://crossfitvirtuosity.com/blogs/articles/296-so-you-want-to-be-a-fire-breather