We all had a good time with Katie's birthday workout

But where was Katie??

Tomorrow night is our going away party for Chris and Andrew! Their final workout at CrossFit Geneseo will be a CrossFit Century! Please stop by, share a drink with us and wish them well!

One of Andrew's goals was to do a pullup on the ladder truck in full gear. We never got around to getting a picture of that, so he brought his gear in today before he turned it in and got the pull up picture here! That's one Hottie McFirefighter right there!

Happy Birthday Chris!

That workout was a good one! Grueling and long, but still quite a bit of fun. Kudos to everyone who showed up and toughed it out! And yes, Chris got the best time :), but not by as much as you'd think!

Busy afternoon!

I like how Coop is using "the force" to lift his barbell in the second picture.

He got it! And ate it.

Good Timmy!

We have the best workout attire evah!

And we think a Century is tough!

http://exercisingwhileintoxicated.wordpress.com/2010/07/26/the-beer-every-mile-sf-half-marathon-13-beers-in-13-miles/

Saturday is the big day!

The CrossFit Geneseo CrossFit Century in honor of Chris (DDS) Miller and Andrew (you've gotta write a book) Tisser. All are welcome and these parties have been a huge lotta fun in the past! Saturday night July 31 at 7:00PM. Bring a snack to pass, your own booze if you're not happy with beer and pullups and well wishes for Chris and Andrew!

Anyone that has a little free time earlier on Saturday...Andrew could use a little help loading his U-haul! Em and I are going after I close the gym up around 11:00.

What a fun morning

Todd from Rare Crossfit and Ariel joined us this morning! Coop did a 3:16 Fran and DDS did 2 workouts!

I'm going to help Andrew load his U-haul next Saturday after I close the gym at 11 AM. Anyone care to join me? Let me or Andrew know!

It was a good week

.

And tomorrow is looking like a blast! Out of town visitors, old friends visiting, maybe someone taking on Fran, and a demo rowing dodgeball game! CrossFit Geneseo is the place to be tomorrow morning.

Happy Birthday Dad!

You and Mom are the coolest 74 year olds I know! See you this afternoon! So far everyone has liked your birthday workout! It had me sweating!

We have a diverse membership here, but there is one thing in common

Everyone who works out here is one of the coolest people on the planet! I'm not talking about "cool" in the sense of "hip" or "latest fashion". I'm talking about down to earth, authentic cool! I'm talking about nice, funny, fascinating, supportive, really cool people! I look forward to each and every one of you walking in the door!

Katie inverted! Willing to try new things and COOL! Karen throwing 95# overhead (45X) and COOL!

Shout out for Andrew

On July 31, the day of our party, Andrew could use some help moving his stuff into a trailer for his trip to medical school. He plans on starting around 9 AM. If you can help, hit him up with a text or a phone call, and if you don't know his number give me a call. He will be here for the send off party, but leaves the next day. We are also sending DDS off to Dental school the same week. I hope you can all make it to the party! Starts at 7 PM. Bring a snack to pass, drinks if you don't want beer, and well wishes for Andrew and DDS!

9AM Courtney lifting the "guys" weight (you rock, Rock Star), and Robyn considering if she wants to lift at all :). Just kidding! Robyn lifted more today than she ever has here before!! I love this picture btw!

Fitness is for everyone

It doesn't matter if you are a 22 year old in top physical condition or a 84 year old who sometimes has trouble getting out of a chair. Fitness is for everyone. It is not exclusive to those who are genetically gifted or who have spent their whole lives exercising. We all have bodies that were designed and created to be active. To do work.


My facebook friend and Kick Ass gym Crucible Gym posted this article on FB today. My immediate response was...yeah, the popularity of the marathon has "dumbed it down" a bit, but isn't it better for someone to get off the sofa and walk a marathon, than continue to sit on the sofa? And once a person commits to traveling 26.2 miles on foot, isn't that person way more likely than your average monkey to continue to explore a healthy lifestyle?

We all have to start where we start. For me it was a karate lesson. For some people it's walking, or messing around with 3# dumbbells, or an aerobics class. There is nothing wrong with deadlifting a 25# barbell, as long as you get off the sofa and start deadlifting. The point is to do something! The "next level" will always be there. I spent most of the weekend watching the CrossFit Games. I am unlikely to reach the fitness level of those people (even the masters) in my lifetime. Does that mean that I give up and sit on the sofa? No. I will get up everyday and do the best that I can do on that day. We'll see where it takes me, but I am miles ahead of the same 47 year old woman who has given up and is sitting on the couch.

You start where you start. It's the starting that is important.

I've been spending a lot of time this weekend watching the games

Watch the games live! It's pretty cool, and the Northeast athletes are doing pretty well.

Who says we aren't an upscale rural facility?

We even have "Black Tie" workouts! Coop had such a good time running the Boilermaker in this get up he decided to wear it for his workout today.

It's so nice to have Robyn back!

And Sandy jumped the big tire today!! Woohoo!! She used a box for the workout, but she jumped the whole thing before!

Party!

It's bittersweet. We are very proud of them but we are so gonna miss them! Andrew and DDS are leaving us the first week of August to go to Medical school (Andrew) and Dental school(DDS).

We are having a party to send them off on Saturday July 31 at 7:00 PM. Word on the street is that some others who have left us might be stopping in! Numbers! Eric!

All are welcome! Dish to pass and BYOB unless you are happy with beer and want to do a few pullups :) Mark your calendars! This is one you won't want to miss!

Want pull ups to seem easier?

Try a few of these!

The Boilermaker

Sandy reports that Austin ran it in under one hour and look what Coop did! That was some pretty awesome running and shenanigans going on! Geneseo Crossfitters are just so cool

Survived my trip to Pittsburgh

and am now legit! It was really good for me to go back and spend some time reviewing the "basics". Back to basics is sometimes a really good strategy. We can get caught up in the details of new info and fads. It's good to ground yourself in the "basics" in training, diet and life. Move more, eat less, love more. It isn't easy, but it's not complicated.

Paul's brother Mark came back for more today! He hasn't been fully tested by the 9 AM crew yet, but I'm pretty sure he'll fit in here :), and we'll get rid of that shrug in his deadlift by the end of the week!

Anybody looking for something to do tomorrow?

JP and the Dansville Fitness clubettes are moving equipment tomorrow starting at 9 AM. If you want to help hit JP up with a call or text! If I wasn't in Pittsburgh I would definitely be there! It's always a good time with JP and he tells me there are free burpees to anyone who helps :)

Have a great weekend everybody!

Paul brought his brother Mark with him this morning. He did a great job and I think he diggs it!

Eat real food!

My favorite line in this article... "food marketed to children must include actual food"

Really???? How hard is it to eat real food? Do we really need this? Can't we figure out what the real food is and not eat the other stuff? Yeah, I know, it tastes good, but come on!

Andrew and Paul had quite the adventure after their workout this morning. Send Andrew some good car karma!

Stuff

This was a whole lot harder than it looks! It was so nice to have Katie and Jason visit us this week. They did a great job, and must have a great trainer at CrossFit Portsmouth

Tim didn't lift a thing. Coop did. Casey making it look impressive with those bumpers. It was still pretty heavy though.

Ginga Ninja gets the rope climb! Tim on his version of "Pride Rock"

Don't forget to mark your calendars!!!! Andrew and DDS's send-off party on Saturday July 31 at 7:00 PM!

From Sandy: One of Maggie and Luke's puppies (now 1 yr. old) is free to a good home. The current owner has 5 small children and the puppy is "skittish" and "agressive". With the right owner and some training the puppy might be another Luke (who is awesome). Sandy and Dave are taking the puppy for now and will be looking for the right owner. If you don't know how to contact Sandy let me know and I will get you her phone number. Golden Retriever.

A gift to your "future" self

Last night I decided to empty the dishwasher before I went to bed. I was headed up and noticed that little green light, and I contemplated leaving it til morning, but then I thought that my 5 AM self might really appreciate my 10 PM self getting it done now.

My 5 AM self greatly appreciated the gift! Now all I had to do was make coffee and have a leisurely 45 min. til I went out to the gym.

I like to think of my workouts and right diet choices as a gift to my future self. Squat now and my 80 year old self will recieve the gift of not getting stuck on the toilet, my 80 year old self will be active and enjoying life. Sweat now and my 70 year old self won't get short of breath putting away the groceries and playing with her grandchildren. Make the right nutritional decisions now and my 60 year old self won't have to take insulin. I'm giving the gift of a strong, active and productive future to myself. Hmmm. I still need to do something about not giving my future self melanoma, but one thing at a time, right?

The gifts don't even have to be that long term. Do your workout now, and you can accept a dinner invitation later. Make the right diet choices at breakfast and lunch and you give yourself the gift of letting loose a little at that party tonight. Skip the fast food tonight and wake up with a flat comfortable belly. Think about your "8 hours from now self" once in awhile! You will end up being grateful to your present self!

It may sound selfish (or maybe it's a more effective way to look at it, we all are a bit selfish if we're honest), but give some gifts to yourself! You deserve it!

Again! Kudos to you dedicated souls who are showing up for your workouts in this heat!

Jason and Katie are visiting us this week! They are regulars at CrossFit Portsmouth in New Hampshire. Love visitors! Tim has been trying to impress them with his mad hunting skills and demonstrating that he can catch chipmunks and rabbits!

Kudo's to......

......Coop, DDS, Daniel, Casey and Karen who worked out in this furnace yesterday afternoon. I was just really glad I had done it at 7AM when it was a cool 80 degrees in here!





This is how Tim has spent the majority of his time today. I think the chipmunks are safe for the moment.

Races are fun!

There are 3 5K's coming up this fall in Geneseo. I have done all 3 of these races in the past and they are fun, well run events with courses that are enjoyable to run!

Oak Tree 5k and 1/2 Marathon September 5
Friday Knight 5K September 24
Ramon Rocha 5K October2

If you complete all 3 5K's you will recieve a special engraved glass.

Let me know if you're interested. It would be fun to do them as a group!

Happy Birthday Karen!

I hope everyone had a happy and safe holiday! Let's get back to work!

Happy Birthday Karen! It was an awesome workout!

Anybody looking for something productive to do tomorrow?

Dansville Fitness Club is having a work day in their new building. 9:30 AM til Sundown! Hit JP up with a call or a text if you can help them out!

The play is the thing

We do not have a CrossFit kids program. But in the summer, mom's sometimes need to bring their kids, which is totally fine with me. It annoys their mothers sometimes, but not me. The kids can hardly wait for the pull up bars, ropes and rings to be free so they can PLAY! Playing is fun. Kids look forward to playing. Kids don't care if they get all sweaty and out of breath PLAYING!

Our workouts have a purpose, but if you dig deep into your childhood psyche you have to admit that what we do is a bit like playing. We try new things, we laugh, we sweat and get out of breath. We play, and that's why you all keep coming back! Like I've said before, the best workout program for you is the one you will do. The one you will do is the one you enjoy. The one that feels like play! Nobody needs "discipline" to goof off!

Have a great Holiday weekend!

Look who paid us a visit today!!

Leesh! Still looking good!

DDS gets a 200# OHS! That was really fun to watch!