just stuff

Coop and Chris (aka Numbers) dueling it out on the C2's. After the WOD they entertained George and me with wonderful mathmatical discussions. New member Alex doing a very fine push press!

Mom and Dad dueling it out on the rowers and Courtney sporting a very fine t-shirt!

Community

Yeah, the adrenaline rush post workout is really great, and getting better, stronger and faster is super cool too, but it is the community that really keeps us coming back isn't it? At least it is for me. I was having one of those days....WOD I'm not excited about, feeling weak and tired after a weekend of partying, was toying around with the idea of just skipping it. Then the community aspect of CrossFit kicked in! I started looking around other affiliate sites, I texted my training partner, and I thought about my fellow Geneseo CrossFitters. Now I'm ready and almost looking forward to my workout! Today I am doing my workout because others are expecting me to get it done.

Cliff and Lisa getting it done!

Back to a box

CrossFit Geneseo was graduation party central yesterday! My CrossFit Mom and Dad were a great help along with my sister and her family! But we turned it back into a world class training facility by 8:30 AM this morning....big thanks to Em's friends Kevin, Alex, Greg, Nick, Brian, and CrossFitter Marsha who was here at 8:00 running the vacuum! Marsha, Coop, Jessica and Robin did a WOD with me this morning! According to Marsha it was fun....NOT! But it really was! Jessica and Coop smoked it, and the rest of us...we did pretty good! It was so fun to have Jessica and Robin from Rochester workout with us this morning!

CrossFit Grandma hauling tables like a pro!

Tomorrow

Emily is graduating tomorrow and I'd kinda like to attend...so if you need to get a workout in tomorrow you need to be here by 8 AM! I will be closing the gym at 9:00.

Don't forget to stop by and have a bite to eat with us tomorrow night! Party starts at 6:00PM!

We have another contender!

This is very ugly! Nice job Jessica! What do you think folks? Vicky, Jessica, or Dad?? Only one more day in the ugly contest!

Mom doing a very nice sumo deadlift high pull! Go Mom! You are doing great with this stuff and have already exceeded my expectations!! You are going to be Grandma with super powers!

Coop doing some nice thrusters! And Dad's bicep injury. He say's the pain is gone, and it hasn't affected his golf swing, but I didn't have him do any pull ups or push ups today! That is one mighty bruise, but he does take blood thinners.

Ouch!!

There is a difference between delayed onset muscle soreness (DOMS) and an acute injury. DOMS usually occurs 12-48 hours after a workout and is characterized by very sore and stiff muscles. DOMS is not a reason to stop training, in fact another workout will often ease the discomfort of DOMS. An injury usually causes immediate pain. For example, you lift a weight or jump and say, "Ouch! OMG that hurt!!!" We've had a couple of minor injuries this week. Dad bruised his bicep, Lori pulled a quad and Alecia tweaked her back. When you train hard you will occasionally have an injury. What then?

Ice the injured site immediately and several times a day until the pain goes away. Ice should be applied to the affected area for approximately 20 min. (until the area feels numb), every hour or two. Ice is very effective at reducing inflammation and pain and probably will do more to speed your recovery than anything else.

Take it easy on the injured body part. In this case.."No pain, no gain"...does not apply!

Do not stop training! We can change, adapt the workouts to accomodate the injury. There may be times when I tell you to take a few days off or your physician recommends complete rest, but most of the time you will be able to do something.

In some cases you may need to seek medical attention. If you do, please let your physician know what kind of movements you are training and what he/she recommends you continue or not continue until the injury is resolved. And always let me know what kind of medical restrictions you must comply with!

Dad was able to play golf yesterday with his arm and is coming in for workout tomorrow, but we are going to take it easy on his arms. Lori's leg feels better and she will be in for a workout today, but she won't be doing any running or jumping.

Even with the occasional injury this lifestyle is far superior to getting stuck on the toilet at 78 because you aren't strong enough to get up!


It's really nice to have Coop back here for a little while before he goes off to college! And here's a short video of Courtney.

Lisa, you may just be too cool to do ugly

Especially when you show up in a such a purty little car! Good thing Cliff took care of your t-shirt!

Some food for thought from Again Faster CrossFit

Dad did pretty well!

But is it enough to beat our Vicky...and we haven't really seen what the afternoon crew can do....

Vick and JP showing us how it's done!

These really are ugly. JP is not eligible to win the t-shirt as he is one of the judges. I think he just wanted to give us an idea of what he might be looking for in a winner. Vicky is just plain elegance here. They both did have to lose some of the accessories when it came time to do the WOD. BTW, Vicky absolutely smoked her last time on this workout.....maybe it was the comfortable clothing??

Happy Father's Day Dad!

This is my Dad. He is a great husband, father and grandfather, and now CrossFitter!

You are awesome Dad, and I am privileged to be your daughter!

New t-shirts are here!

They look great! The women's shirts are sleeveless and v-neck. The stay-dri fabric is really nice! I worked out in mine this morning. Yeah, yeah, I know it was supposed to be a rest day, but I got an offer I couldn't refuse.

Nice try Stash

Sorry, but I'm just not sure you really have the genetic potential to really do ugly!

This is not ugly...this is nauseating! Matching outfits George and Leesh???

And we were all very happy to welcome some visitors from CrossFit Rochester! Randy, Jeff and Gina all did great with the workout....after already doing a tough one at Crossfit Rochester in the morning! They must have a really great trainer ;). You rock Joe! Someday I will grow up and be just like you!

The competition is heating up!

Too bad Em and I are ineligible.....these are pretty ugly...although I do think Em's colors match a bit too well.

Vick and Lori...need to step up your game...simply not ugly enough!

This one's pretty ugly, yet still completely functional! Nice!

JP...what do you think so far?

Fun, fun workout today! Tests not just your physical ability, but your math and strategy skills!

I guess we're going to have to call her "Sir"

Courtney did a 5 rep 230# deadlift this morning! Watch out for her birthday WOD....it's gonna be heavy!

Awesome job Rock Star!

Pound for pound this little chica has the best deadlift in the gym!


Workout attire definitely not ugly enough though. Contest is still on!

CrossFit Rochester got some serious good press this morning

Channel 13 visited Crossfit Rochester this morning! Check it out! I think they covered it very well. Congratulations to Joe and the Rochester CrossFitters!

Meanwhile...back at the ranch (barn) we were doing some OHS's!

And proudly displaying our love of ugly workout attire! I'm going to have to step up my game! My knee socks and mismatched shorts and shirt didn't hold a candle to this clever ensemble. The gauntlet has been thrown down folks! The new t-shirts will be here soon. I am declaring an ugly outfit contest and a free t-shirt to the winner....to be determined by me (although I may have JP help me judge)

For a little inspiration on good form and range of motion check out this post by CrossFit One World.

The afternoon crew and George's WOD

Better eat your eggs...George's Bday WOD today!

George cooked up a fantastic WOD for us today! A bunch of us did it this morning and it was fun...and sweaty of course. Happy Birthday George!

I always have a better day when I eat eggs for breakfast

Seriously, my PR's, my best times have all been on days when I had a healthy serving of eggs for breakfast. Margie Lempert from CrossFit South Brooklyn wrote an "ode to the egg" article worth checking out.

Eggs are a good choice for the "MOST IMPORTANT MEAL OF THE DAY".....BREAKFAST!!
If you are not eating breakfast every day within an hour of waking up you are really cheating yourself of the most powerful tool for improving your health and performance!

Just a couple of Saturday thoughts....Have a great weekend!

and another one climbs the rope

Jessica Clarke got that rope today too! Speaking of Jessica, I'm not sure I've updated everyone on her marathon. She ran the Burlington, Vt. marathon May 24th in the pouring rain and she completed it in 3:57! That was the sub-4 hour she wanted and....injury free! Jessica used the Crossfit Endurance programming to train for this marathon which involves doing CrossFit workouts and some sports specific drills and WODs. She ran no where near the miles she did training for the last marathon, and did very well. She was back here hitting the WODs after resting her legs for a few days. Way to go Jessica! We are all very proud of you!

Courtney, Cliff and Lisa all mastered the rope today!

And Clea Weiss, owner of CrossFit Ithaca stopped by and spent the afternoon with us!

The C2's were working overtime yesterday!

OK

I think I need to be a little bit better at making schedule changes more prominent on this blog! Cliff and Cooper were almost scarred for life by almost showing up to the 2PM WOD (scheduled at 8 AM) which was actually a bridal shower! Meanwhile, I was sitting here at 8 AM thinking nobody loved me any more!

No Sunday WOD's for the summer. Look for us to start back up in September! In the meantime, if you show up at 8AM on Saturday we will have a free group workout!

No Guilt

Guilt can be a motivator, but it's not usually a good one. Action motivated by guilt usually carries with it a resentment that is counter-productive in the long run. We don't want our athletes motivated by guilt. We want our athletes motivated by increased strength, sense of accomplishment, attaining goals, comraderie! Let's focus on the positive.

Speaking of guilt...there is no more guilt for not coming to the Sunday WOD! The Wadsworth's have decided to make Sunday a family day and will not be doing the group WOD on Sundays for the summer. That said....if Sunday is the only day you can get here please give me a call. As you all know I am very flexible!

Those who train consistently

get the best results. It is not about any particular workout, it is about getting to the workout on a regular basis. George and Cliff rocked the workout today. Guess what? George has been here consistently since November and Cliff has been here consistently for a year. Marsha and Lori are lifting significantly more weight than they were even a month ago....guess what? They are here consistently 3-4 times a week. See a pattern here? I see it over and over again. The athletes that are consistent see the best results. Yes, they have bad days and so do I, but they keep coming back and that is why they are successful.

Let's give a great big CrossFit Geneseo welcome to Chris who started this week! I'm expecting great things from him!