Monday

Cooper's "Austin" pullup!

Workout:

Run 400 m

10 rounds of

10 wallball

10 DB swings

10 situps

10 pullups

10 dips

Run 400 m

Sunday

We had a good time last night and a good workout this morning!

Stop by and have a drink with us tonight!

Work out:

As many rounds as possible in 20 minutes of:

5 Hand Stand push ups

10 body rows

15 back squats

We really hope you will stop by tonight for a drink and to spend a little social fun time with your CrossFit buddies! And don't forget to stop by the free group workout tomorrow morning at 8 AM! We always have a great time and a great workout!

Friday

Workout:
10-9-8-7-6-5-4-3-2-1
Clean and jerk
Pullups
run 100 m sprints in between sets and after the last set.

Thursday

The biggest obstacle to acheiving any goal is getting started. When I have to write a letter, if I can just get the first sentence down on paper, the rest of it almost seems to write itself. If I have a whole bunch of errands to run, if I can just get myself out the door and into the car, the errands get done. It is the same for exercise. If you show up for your workout you have it 90% done.

We're going to see how we're all doing with our "Cindy" score today!

As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

Wednesday

Workout:

30 Manmakers for time

Ladies use 10-20# DB's, Gentlemen use 20-30#

Don't forget the Barn Party on Saturday night! Bring friends and don't worry...no one will be expected to lift anything over 16 ounces!

Eileen and Cindy did all their pushups on the floor this morning! I'm so proud! (.......dabbing tears from the corners of my eyes)

Tuesday

Workout:

Run 200 m, do 50 squats
Run 200 m, do 50 KTE

Run 200 m, do 20 burpees

Run 200 m, do 50 DB swings

Run 200 m, do 50 pushups

Run 200m, do 20 pullups

Two of our very own Geneseo CrossFitters have committed to running the NYC Marathon in November. Both of them are running for a charity and must do fundraising. Please consider making a donation for Sandy Peters and Jessica Clarke to Team for Kids!

https://www.nyrrc.org/cgi-bin/start.cgi/mar-programs/nyrrf/team/2008/donations.htm

Jessica's number is: 216469

Sandy's number is: 224283

Monday

Everyone please wish Thomas Bushnell a Happy Pullup Day! He managed 3 unassisted pullups in a row this morning! I'm pretty sure I saw muscles too!

You've come a long way @$$#%&@!!

Workout:

21-15-9

Front squats

Dips

ring or bar body rows

Sunday

Fun stuff. Fun people. Great workout!! Love Sunday mornings!

Special thanks to Mariah for taking the pictures today!

Check out CrossFit Geneseo on Facebook for all the pictures.

Saturday

Workout:

10 rounds

10 BW DL

100 m sprint

Quote from Krista Scott-Dixon (http://www.stumptuous.com/)

"From the Dept of Obvious Research, sitting on your ass is associated with a bigger ass. Recent data from Statistics Canada's Canadian Community Health Survey confirmed that the more TV you watch, and/or the more time you spend hunched over the computer, the more likely you are to be obese. Quite intriguingly, though, time spent sitting and reading isn't associated with obesity." Visit her website to read the rest!

Friday

Workout:

75 Overhead Squats

Make sure you have a stong active shoulder! Concentrate! I didn't get any pictures of her but Dana did an awesome job with OHS today after only a few weeks of CrossFit!

Thursday

The carpet is in!!

Workout:

Running Fran

run 400 m

21 Thrusters

21 pullups

run 400 m

15 Thrusters

15 pullups

run 400 m

9 thrusters

9 pullups

Wednesday

Workout:

4 rounds

100 m Waiter's walk

20 back squats

30 push ups

15 pullups

Tuesday

Workout:
5 rounds
20 push press
20 back extensions
20 KTE
There is more benefit to working out than just looking better naked...you may even be able to change your "genetics"!

WASHINGTON (Reuters) - Comprehensive lifestyle changes including a better diet and more exercise can lead not only to a better physique, but also to swift and dramatic changes at the genetic level, U.S. researchers said on Monday. Read on.....
http://news.yahoo.com/s/nm/20080617/hl_nm/genes_lifestyle_refile_dc

Monday

Workout: for time

50 sit ups

30 box jumps

50 sit ups

30 wall balls

50 sit ups

30 burpees

50 sit ups

This is what you should look like at the end of a workout if you are performing it at the appropriate intensity!

Happy Father's Day

Happy Father's Day to all of you Dads out there, and especially to mine! Happy Father's Day Dad!!

We are working out at 8:00 AM. Come join us!

Saturday

Our internet has been giving us trouble again, but seems to be working at the moment.

Barn news: We should have the exhaust fan installed this weekend which should keep us a bit more comfortable on the hot days. The upstairs carpeting is being installed on Thursday. Don't forget the Barn Party on June 28 at 7 PM! All are welcome. Bring friends!!

Workout:
3 rounds
21 DB swings
15 DL
9 Jerks
Use heavy enough weights to make this a challenging workout!


Tim Russert is dead. The suffer-no-bullshit anchor of "Meet the Press" had a massive coronary on Friday at the too-soon age of 58. This was a guy you liked for the same reason you liked Die Hard-era Bruce Willis. He was funny, he was aggressive, and he saw right through your front. The only way you got off Tim's hook was to tell the truth, own up to your argument, and admit your shortcomings. I routinely felt sorry for his Sunday morning guests—they'd stumbled into a maze where the Minotaur was impossibly smart and every passage was a dead end.Unfortunately, the otherwise brilliant Mr. Russert fell prey to the plague of the intellectual class, treating his body as an inconsequential vessel for his rock star brain....

.......continue reading: http://www.againfaster.com/articles/tim-russert-is-dead.html

Thursday

Workout:

7 rounds

10 back squats

10 pull ups

10 dips

Wednesday

Let's hit those core muscles today!

50 GHD sit ups

50 good mornings (ladies -empty bar, gentleman 75#)

50 sit ups

50 supine hip extensions (stability ball)

50 KTE

50 GHD hip extensions

50 Slosh pipe walking lunges

Tuesday

Workout:

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

Deadlift

clean

50 pushups

Go heavy on this one. Aim for 1 1/2 BW deadlift and 3/4 BW clean. I expect this workout to take a while, this isn't one of those "blow through it in 10-12 minutes" ones!

I'm doing a bit of "do as I say, not as I do here", but please don't ignore a pain in your body that may be an injury. If you have pain during a workout (I'm not talking about tired screaming muscles pain here, I'm talking about...ouch...damn that hurts pain) your body is giving you a valid warning signal! I know it is tough to rest just when you think you are starting to make great gains, but taking 4-5 months off to recover from a serious injury is not any fun either! Your muscles have memory and you will return to your former level of strength very quickly after a week or two of rest. If you have an injury do not push it! If your body is telling you....ouch...stop that! Listen!

Monday

Workout:

15-9-6

BW deadlift

Thrusters (ladies 65#, gentleman 95#)

pull ups

pushups

Chris did her 3rd CrossFit Workout on Sunday and was on the winning team with Cooper! She works hard. Of course, Coopers super fast pullups and KTE's helped the team! Joe came with Coop for his first CrossFit workout. He did great....flipped the great big tires and out ran us all! Dave joined Sandy for his first Crossfit workout and actually admitted that is was "fun"! Sunday workouts are at 8:00 AM now...much more comfortable temperatures then and the first week at the new time went great!

Saturday

When Luanne started CrossFitting she was concerned about getting her arms more toned. I think she's there folks! Look at those arms! She also has perfect push ups!

Everybody had great workouts yesterday in spite of the heat.

Workout:
3 rounds

Row 500 m
30 wall balls
20 tire jumps

Friday

Workout: Sort of Helen

3 rounds
run 400 m
21 DB swings
12 pull ups

Eileen and Mark did great with this workout this morning despite the heat and humididty!! It is really hard to run on these first few really hot days of summer.

Don't forget Sunday workout is at 8:00 AM now,

Thursday

Workout:

10 rounds
5 DB cleans Right, then left
5 DB swings Right, then left
5 TGU

Ladies use 20# DB, Gentleman 40#

Keeping Records

As many rounds as possible in 20 minutes:

7 body weight deadlifts

7 jumping squats with empty bar

7 weighted push ups

7 weighted pull ups

When you work out here I record your time, weights lifted, etc. It is very important to keep some kind of journal of your workouts. Often from day to day or week to week you do not see significant changes and it is very valuable to have a record of what you were doing 6 months or a year ago. For instance, one year ago I could not do a single pull up. Now, I can do 12. One year ago my max deadlift was 135#, now it is 215#. It can be difficult to see progress if it isn't measured. Seeing progress is encouraging and reinforces your goal and desire to be more fit. It is also valuable to look back and see just how many days you worked out!

Please go here and read:

http://www.marksdailyapple.com/definitive-guide-primal-blueprint/

Monday

Workout:
For time
12 Manmakers
50 situps
9 Manmakers
40 situps
6 Manmakers
30 situps
3 Manmakers
20 situps

Ladies use 10 -15# DB
Gentlemen 20 - 35# DB

Sunday

Free Group Workout at 2:00 PM! After this week Sunday workouts will be at 8:00 AM in order to take advantage of cooler temperatures.

A big Thanks to Mark for procuring a couple of big tires for us to play with!