Friday, October 31, 2008
Thursday, October 30, 2008
Wednesday, October 29, 2008
New kickboxing classes posted! Click on the Wadsbar Kickboxing link on the left.
Please welcome new member Sarah Cole! She's done 3 crossfit workouts and she's doing great!
CrossFit Total (CFT)
Max Shoulder Press
score is total # lifted
Tuesday, October 28, 2008
Monday, October 27, 2008
Saturday, October 25, 2008
Team Wadsworth had another great race despite the cold and rain!
Austin Peters got a PR and took 1st in his age group! I took first in my age group...thanks again to Sandy for not running!
This was a very nice race. Lunch and prizes after the race and for a good cause.
Friday, October 24, 2008
Thursday, October 23, 2008
Wednesday, October 22, 2008
Monday, October 20, 2008
It was tough!
Saturday, October 18, 2008
JP and I were talking on the way home about how we are always amazed at how just plain nice crossfitters are. It must be something to do with regularly going to that painful place I was talking about yesterday.
Friday, October 17, 2008
Thursday, October 16, 2008
Happy Hour Friday night! This is social gathering, not a workout, although I can't promise I won't do a few pull ups myself. I will be here regular hours Friday afternoon if you want to drop in for a workout.
We will not be open Saturday morning. I am going up to CrossFit Rochester that day.
Tuesday, October 14, 2008
Monday, October 13, 2008
As many rounds as possible in 20 minutes of:
10 Snatch balance ( pvc or light weight)
I just signed up for a CrossFit Olympic Weightlifting seminar and I've gotta say I'm pretty excited! I love the Olympic lifts because they are so fun. Also, many of you have got the foundational movements down and are ready to really start learning the oly lifts. This seminar ought to make me a better teacher!
CrossFit demo video of Snatch balance: http://media.crossfit.com/cf-video/CrossFit_SnatchBalance.wmv
If you haven't spent any time viewing CrossFit videos you should!
Sunday, October 12, 2008
New member, Vicki. She has potential for greatness!!
Saturday, October 11, 2008
...........most of the people who are getting the best results here are those that work out with others. They are accountable to the people they work out with. Knowing that someone else is here, expecting you to show up and work out with them provides you the motivation to get here, and we all know that showing up is the hardest 90% of the workout! The rest is just breathing hard and sweating, and it's done! If you can just get here it will get done.
Think about scheduling a regular time for workouts, block it out on your calendar and don't let "life" interfere with that time you have set aside for your workout. That time needs to be set aside on your calendar with the same importance as work or MD appointments. If you plan to workout "when you can fit it in" you won't work out.
It makes me happy every time one of you walks in the door! I really dig working with all of you!
Today we did back squats. Ari and Karen did a very nice job!
Tomorrow's workout at 2PM. Free and open to the public!
Friday Happy Hour 6PM!
Friday, October 10, 2008
1. The psychological feature that arouses an organism to action; the reason for the action; "we did not understand his motivation"; "he acted with the best of motives".
Last year at this time I was very motivated to work out hard. I was registered for a CrossFit certification semimar in December and did not want to appear weak in front of all those other crossfitters :). I think it is good to give yourself some kind of a deadline or event to increase your motivation. A "reason" to workout hard. I need to register for another seminar. Goals are important, but goals without the motivation to attain them are pretty much useless. Think about what might motivate you to attain your fitness goals and set yourself some deadlines!
Thursday, October 9, 2008
Wednesday, October 8, 2008
Alecia came in to talk to me yesterday. Last week she developed some kind of tendonitis in her wrists (probably not crossfit related....but it doesn't really matter). She needs to seriously rest her wrists for a while. She seemed to feel bad that I needed to modify the workout for her. I DO NOT MIND modifying your workout!! I am a creative person and appreciate the challenge of keeping you fit despite aches, pains and ouchies! Alecia did work out and kickbox (modified). Do not skip a workout just because you see something posted that you think your injury will prevent you from doing. We can substitute, modify or replace the posted workout. This is not a cookie cutter program. I am your personal trainer and concerned about your needs at this time with the goal being your overall fitness. Don't let an injury distract you from your long term goals!
Tuesday, October 7, 2008
Nice article from CrossFit Buffalo on scaling workouts. He really says it better than I.
and some reasonable dietary advice: http://health.yahoo.com/experts/eatthis/15442/the-worst-healthy-foods/
15 pull ups
Monday, October 6, 2008
Sunday, October 5, 2008
JP and I were discussing the following article. It is an interesting theory. You will experience a certain amount of pain in your life. Do you want it now in slow controlled doses via exercise, or all at once at the end of your life via heart disease and diabetes? Think I'm gonna go with the pain I have some control over.
Eugen Sandow, Sydney Mail, October 22, 1902
You don't have to go far in the average gym to find someone willing to give you bad information. People are full of ideas and advice about women and weights. The other day I heard the most ludicrous thing yet: that cardio work was bad for you because it built muscle that pushed the fat out farther. Yep, I guess that's why marathon runners are all so obese—duh. Some of the worst offenders are fitness magazines and personal trainers. This is somewhat distressing, considering that people look to such sources for help and information. The other day, reading a fitness magazine, I learned that yoga will firm my breasts (it won't, unless they meant to write "plastic surgeon" instead of "yoga")..........to further de-bunk these myths, continue reading here http://www.stumptuous.com/cms/displayarticle.php?aid=45
Friday, October 3, 2008
Thursday, October 2, 2008
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Scale as appropriate.
WASHINGTON (Reuters) - Some breakfast cereals marketed to U.S. children are more than half sugar by weight and many get only fair scores on nutritional value, Consumer Reports said on Wednesday.A serving of 11 popular cereals, including Kellogg's Honey Smacks, carries as much sugar as a glazed doughnut, the consumer group found.