News from Ariel

Hi Bethany!
How is the weather treating you at home? Has it given you a reprieve from the snow? Heading down through VA and NC it was such a treat when I could finally turn off the heater and open the windows. New Orleans was a blast and I hung out in the french quarter and listened to some awesome music for the one night I stayed over.. I was too early for Mardi Gras but still had a really fun time, and people were getting ready for it when I was there. I'm in TX right now visiting family and it's really warm and lovely....80 and I'm in shorts loving every minute. It's going to be a challenge in a few days to head back northward to Colorado, but I'm excited about meeting the other girls and finally starting the study.

How's the gym and all the regulars? Say hi for me to the morning crew and JP, too. :) I've been pretty good about working out myself (besides a little break while I was here, haha), but still having a blast with it. I was thinking about getting some weights though too so I could do more of the workouts on your site. I was thinking a 30# wt. for dumb bell swings, and a pair of 12# wts. for DB clean and jerks, etc. Do you think those are good weights? I remember I used 12# for the manmakers on one of the last workouts at home, but couldn't recall what I'd used other times. Our Wal-Mart in Geneseo didn't carry weights when I looked last time, but I've seen some around here so I was going to try and pick some up on the way up to Colorado.

Before I get to Walden I'll be visiting a friend in Colorado Springs for a few days and I'm sure there'll be someplace there to get them. I learned that the first day in Walden we'll be setting up our own observation towers. I thought they were permenant structures within the park but it's not so apparently. I'll try to snag the one that *doesn't* face north to keep out of the wind, haha.

Hope you're doing great and that bit of a cold you had has finally departed.
Take care and I'll talk to you later,
Ariel

Friday

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. -Mark Rippetoe

Workout:

3x5 Backsquat

then:

1x15-20 Backsquat

then:

50 Medicine ball cleans for time

Cliffy Then and Now

Yeah he looks different...but just look at the difference in the barbell!

Wednesday

I love the effort on Louise's face in this picture, and George left us a FANTASTIC sweat angel yesterday!

We all work really hard at getting the workouts done. Why do we minimize all that effort by not paying attention to our nutrition, rest and recovery?
To get the best results from CrossFit you have to make sure you are also taking care of your body with adequate sleep (Julie!!), nutrition (eat your breakfast Kristen!), not drinking to much (BETHANY!).
I want to challenge everybody to make one positive habit change for the next month. Suggestions: Go to bed an hour earlier, eat 3 servings of vegetables/day, eat 3 meals and 2 snacks, etc. Let me know how you are doing!

Tuesday Fun with DL Boxes and Push ups

Fun with "Joshie" this morning!

Stash went to Rogue Fitness and all he brought me was this REALLY GREAT shirt!

Workout:
As many rounds as possible in 20 minutes of:
5 OHS (heavy)
100 rope jumps
50 sit ups

Wednesday

The afternoon crew having some fun with yesterday's WOD!

Monday

Workout:

As many rounds as possible in 20 min. of:

10 DB cleans

10 DB jerks

15 DB squats (DB held at shoulders)

(35#/20#)

We had a great workout yesterday! Lots of energy! Looks like a dumbbell explosion on the floor here!

There are several spots available in Kickboxing classes. Click on the link to the left.

We got almost everybody on that pull up bar today!

Sunday

The sun is shining and I'm pretty excited about the 2 PM group workout! Hope to see many of you today!

Saturday

Having some fun with the mainsite WOD this morning!

Friday

The morning classes had some fun on the rowers this morning.

Big, big kudos to JP who did a 4:15 Fran this afternoon!! I think CrossFit Geneseo has a "Firebreather"

Just a heads up that I will be out of town March 6-8 to attend a CrossFit Olympic Weightlifting Cert. But never fear! JP will be covering scheduled classes and open hours!

Thursday

When you see workouts posted that seem insane and you see pictures of people doing amazing things, don't automatically think that CrossFit isn't for you! All of the movements can be scaled and adapted to any fitness level! We will push you to your limits but we will not expect you to do something that you cannot do.

You will be expected to try your hardest and these workouts will be the hardest thing you have ever done, but that is how you get your body to make the adaptions to make you stronger, better, faster! And did I mention....it's also a lot of fun!

Tuesday

Vicky has a really nice OHS for a beginner...weight in the heels, knees tracking over the toes, lumbar arch strong. DeDe, one of our newest members, is doing a great job. She came to us with a pretty good fitness level! And she has really great hair!

Workout:

As many rounds as possible in 20 minutes of:

10 ring rows

10 push ups

10 OHS

Sunday

Great workout today! A FGB style compilation of rowing, squats, DB swings, pull ups and "easy button" pushups! Heather and Craig got the best score but everyone worked really hard! It was nice to have Austin here who we haven't seen in a while!

Saturday

It is really nice to work with you all one on one at times, but there is such value in going through a workout with others! Today JP, Diana and I did the mainsite WOD together and it was brutal! But having them doing it with me infused me with energy and I'm sure my performance was way better because we did it together. I saw them moving, so I kept moving and the same thing happened to them. Oh, and it's way more fun that way! Everybody did a great job with this tough, tough workout today! Everyone got 4 rounds, and a little bit of rowing on the 5th round!

Free group workout at 2 PM tomorrow! Hope to see many of you!

Friday

Once you have achieved good form and consistency.....intensity is what you need to strive for.

In order to achieve the greatest results from your workouts they need to be done at the highest intensity that you can handle physically and mentally. You need to push as hard as you possibly can...and having me there with the stopwatch will push you a little further. Your body will only make adaptions if you ask it to do something it hasn't done before. You need to always go heavier or faster than you did the last time.

Workout:

5 rounds for time

10 backsquats

10 wall balls

500 m row

Thursday

Workout:
Scaled version of mainsite WOD
4 rounds
25 DB swings (ladies 30#; gents 45#)
25 GHD sit ups
25 back ext.
25 KTE

Goals and Goats:
What do you want to accomplish here in the next few months (goals)? What movements give you a lot of trouble (goats)? Let's take 1o minutes after our warm-up everyday and work on those goals and goats! A little bit of work on these things each time you are here will pay big dividents. JP and I have our goals and goats written on the board. I'd like to see some more goals and goats up there!

Wednesday

Workout:
5-5-5-5-5-5
Deadlift
2000 m row

Late post. Got a little distracted this morning spending some time on the CrossFit website. There is a ton of great information there and I recommend everyone spend some time there!

Tuesday

Ariel is leaving us at the end of this week. She is moving to Colorado to work on a research project studying prairie dogs. Ariel has had amazing results here at CrossFit Geneseo. We are sending her off to Colorado with 4 unassisted pull ups! We wish her luck with her new endeavors and really hope she drops in for a WOD when she is home visiting! I'm really going to miss her. The "White Car Mafia" won't be the same without her!

Welcome to newest members Diana and Jennifer!

Workout:

6 rounds

6 Manmakers

6 Burpees

6 Turkish Get ups

Monday

What a great game that was last night! Suspenseful to the very end! We had a great workout as well with Omar leading his team to victory about 30 seconds ahead of the ladies team!

Workout:

3 rounds

50 squats

40 sit ups

30 push press

20 pull ups

10 burpees

Craig said it was a killer!

Sunday

Free group workout at 2:00 PM today! We have a lot of fun on Sunday's and it's a great way to check out CrossFit! And you will still have plenty of time to get to your Superbowl party!