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
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!
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.
"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."
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!
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.
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!
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.
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.
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!
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.
Bethany Wadsworth 3339 Cuylerville Rd. Geneseo, NY 585-233-4717 email@example.com We are committed to helping you achieve the best fitness level of your life! We can improve the fitness level of anyone from elite athlete to your grandmother. Bethany is
-ACSM certified personal trainer -Crossfit Level I certified trainer -CrossFit Certified Barbell trainer -CrossFit Certified Olympic Weightlifting trainer -Registered Nurse. -Current WNPF NYS and National record holder in DL, Squat and Bench in 45-49 148#
If you want to achieve results in a supportive environment, work hard and have fun give us a call! All workouts are 100% coached and supervised by Bethany.
No diet here....just some common sense. In order to live to your full potential and support your exercise you need to eat food that is GOOD FOR YOU. We all know what that is. Stay away from sugar. Eat lean meats and LOTS of vegetables. Whole grains. Good fats. Eat every few hours, small portions.