Sunday, March 30, 2008
Saturday, March 29, 2008
Friday, March 28, 2008
Thursday, March 27, 2008
Wednesday, March 26, 2008
video of my best so far back squat
Tuesday, March 25, 2008
If you consume more calories than you expend you will gain weight. If you are hitting the workouts hard you can still lose body fat but the number on the scale will go up. In order to lose weight you must expend more calories than you consume. CrossFit.com recommends the Zone diet for the best athletic performance. I recommend eating a balanced diet, avoiding sugar and processed grains. It helps to measure your food and record exactly what you eat. There a number of great online tools to help you with this. Here are 2 that I have used.
Monday, March 24, 2008
Let’s hope that Virginia Heffernan is right and we’re wrong. Let’s hope, like she writes in her New York Times article (God's Workout), that we CrossFitters are preparing for "an imagined moment of heroism that may never come." May all of our efforts at achieving a fighting level of General Physical Preparedness (GPP) just be the result of succumbing to ridiculous hyperbole designed to make us buy into Greg Glassman’s crazy dream of bringing people home alive. Let’s hope (outside of the military, fire, and law enforcement personnel among us) that we civilians and desk jockeys never once have to use physical strength to survive in this world.
That’s a big hope.
Sunday, March 23, 2008
Have a Blessed Easter!
Saturday, March 22, 2008
I think Krista Scott-Dixon says it better than I..................
the play's the thing
Not one shred of evidence supports the notion that life is serious!—(Unknown)
Raise your hand if you have trouble finding motivation to go to the gym.
Now raise your hand if you have trouble finding motivation to goof off, screw around, be silly, and have fun.
Unless your acquaintances secretly refer to you as "Captain Buzzkill and the Bringdowns", you probably have a taste for pointless enjoyment, otherwise known as play. In both humans and animals, play is serious business. It teaches skills used in adult life, builds motor coordination, alleviates boredom, enables the player to try out new things without serious consequence, and provides opportunities for unstructured learning.
to read the rest get thee to http://www.stumptuous.com/cms/displayarticle.php?aid=71
Crossfit on the NYT blog
Friday, March 21, 2008
Thursday, March 20, 2008
Wednesday, March 19, 2008
Tuesday, March 18, 2008
Regardless of whether your fitness goals are to "rev up" your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end."
Monday, March 17, 2008
Sunday, March 16, 2008
My husband went to CrossFit Charlotte and all he got me was....this really great tee shirt!!
Friday, March 14, 2008
Thursday, March 13, 2008
Will likes to call what we do here at CrossFit Geneseo "Dog Fit". We all laugh and think it is very funny. I have also noted several CrossFit Affiliates have dog logos or actually have dogs wandering around the gym. Think about the fitness of a dog for a minute. A dog is always ready for whatever challenge is presented to him. A dog will run until he drops, rest a minute and get up and run again until he drops. A dog does not makes excuses, or say he is just too tired today. A dog does not complain. He always gives all he's got. Any time you are willing to take him for a walk he is READY! A dog is always ready to play, go for a walk, protect his family and property, or chase a squirrel. Dogs really seem to enjoy running, jumping, wrestling, or whatever tomfoolery they can think of.
I think "dog fit" is a goal to strive for. We should be READY for whatever challenges life might throw our way. We should be READY to sprint a quarter mile to catch the bus, we should be READY to lift a heavy object out of the way to protect the safety of our loved ones. We should be READY to play with our kids and dogs.
Wednesday, March 12, 2008
If you're looking for some great "do it at home" workouts....check out http://www.crossfitrochester.com/ today. Joe posted 4 creative workouts you can do at home!
Thanks to Bill Lloyd for discovering this article on push ups! http://www.nytimes.com/2008/03/11/health/nutrition/11well.html?ei=5087&e
Tuesday, March 11, 2008
Monday, March 10, 2008
Sunday, March 9, 2008
This is an article on choosing a personal trainer that I read a few years ago and just re-read. I think it has very solid advice on choosing a trainer and I work really hard to meet these standards!
Saturday, March 8, 2008
Katie made it to the barn for 4 workouts this week! She started learning pushup, pullup, squat, front squat, back squat, deadlift, GHD hip ext., sit ups, broomstick overhead squat, shoulder press, push press, push jerk! She worked out hard, got some DOMS and I'm REALLY proud of her!
We are playing with front squats today!
Friday, March 7, 2008
Thursday, March 6, 2008
Delayed Onset Muscle Soreness (DOMS)
Yes, I am experiencing some today! No one is exactly sure what causes it, but it happens when you use muscles in a way your body has not yet adapted to. i.e. new exercise, heavier weights. I have read that it is worse when the muscle is stressed on eccentric contraction rather than concentric contraction. I have also read that DOMS is worse for a trained athelete because the neurological adaptions in a trained athelete allow them to push the muscles beyond what an untrained person could do, resulting in greater stress on the muscle tissue. Whatever the cause.....crossfitters regularly experience DOMS because the constantly varied nature of the workouts insure that you will be using your muscles in new ways. The best thing to do....is keep moving. DOMS is not a good reason to skip a workout, in fact, working out may be the best way to relieve the discomfort. Todays workout if you are doing it at home: 5 rounds: 100 rope jumps, 40 squats, 20 situps, 10 pushups
Wednesday, March 5, 2008
Tuesday, March 4, 2008
Monday, March 3, 2008
300 rope jumps
75 back squats (ladies 45#, guys 75#)
300 rope jumps
Quote from "Starting Strength" by Mark Rippetoe and Lon Kilgore
"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. In the absense of an injury that prevents their being performed at all, everyone that lifts weights should learn to squat correctly."
And a great article on why to squat from stumptuous.com