Crossfit Geneseo/Wadsworth Fitness

Another week

2012-01-21T14:05:00.000-05:00

Long pants are better for rope climbing!

Apple - tree :)

Somehow George got younger than 48 this week :)

Zach is getting so much stronger! He needs to brush up on his Tic Tac Toe skills though!

Saw some new faces this week! See you in 2 weeks Kristy!

Kerry and I completed our 21 day no alcohol challenge! If we can do it, anyone can! I lost 5# and went down a whole notch on my weightlifting belt. Also PR'd the DL and squat. We have another challenge starting this week. Let me know if you want to join!

Our Team

2012-01-14T19:54:00.001-05:00

Did a great job at the Hammerhead Fitness WNY Fitness Challenge today! It was a tough workout!
We saw some old friends, met some new friends and got to check out CrossFit Rochester's new digs.

The 12th

2012-01-12T20:44:00.000-05:00

More evidence that exercise is good for you.

I said a couple of days ago that the gym will only be open 8-9 this Saturday. I will only be there from 8-9, but Matt will be here til 11 so come in and get your workout done! It's good for you!

accosted by dogs and parlor tricks

2012-01-12T05:46:00.000-05:00

Thanks for the laughs!

2012-01-10T19:47:00.000-05:00

Jolynn and Matt were a regular comedy routine this afternoon! And Karen was in rare form as well! I honestly can't think of a place where you can get such a great workout and such a great laugh at the same time!

2012

2012-01-05T15:18:00.000-05:00

The hustle and bustle of the Holidays are about over now, and we are heading into the cold dark days of deep winter. I think the best way to avoid letting it get me down is to do some goal-setting and planning.
What do you want to accomplish personally and in the gym in 2012? Do you have specific goals and a specific action plan? A goal without a plan of action has little chance of being achieved.
Here is a not so typical "goal setting/resolution" article about breaking it up into pieces.

On Saturday, Jan. 14 I will only be open from 8-9 AM. I have to be at CrossFit Rochester to help judge the Hammerhead Fitness Challenge. We have a team going from Geneseo. Casey, Courtney, Karen and Matt will be participating as a team in the team fitness challenge.

Not that you'd know it from how often I've been posting, but we've been really busy in the barn as of late!

My training goal for this year is a 600# power lifting total. My total at the September meet was 530#, so I've got some work to do. I laid my first bricks (if you read the article linked above this will make sense) by getting some coaching, and setting up a good and consistent program. I laid another brick by accepting Kerry's challenge to go alcohol free for 21 days. With 8 days under my belt, I have already pr'd the DL and squat! I have some more bricks to lay such as cleaning up my nutrition and my sleep habits.
A non-training goal is to read more. Brick=Kindle. I love it.

Look who's back!

2011-12-26T15:02:00.000-05:00

A birthday and some visitors!

2011-12-22T20:52:00.002-05:00

Tisser stopped by this afternoon, clearly in the Christmas spirit!

The birthday girl!!

Justin and Allison, from Atlanta also joined us this afternoon!
Tomorrow is the much anticipated and/or dreaded 12 Days of Christmas workout! It is long and has many awkward movements, but it is always fun and you find yourself singing..."and a partri-idge in pear tree" when you are doing the rope jumps.

After the last workout tomorrow evening we are having a little cocktail hour, very informal, bring a snack and what you like to drink if it's not wine or beer (I always have those on hand).

If you can't make it for the workout tomorrow, Matt will have the gym open on Saturday from 8-11 AM, which is probably when I'm going to be doing it!

A reminder that gym hours are unaffected by the holidays this year. Normal gym hours all next week! Earn that eggnog!!!

Tuesday's random pictures and thoughts

2011-12-20T15:44:00.001-05:00

This is for you, Toast. Foot awareness.
A couple of interesting food and dieting articles here and here , the latter has some foul language, so if you're not into that don't clicky. You have to request to download it but it's free. It has solid dietary advice in my opinion is on the humorous side!
I say it is time to give big Agriculture and their evil government buddies two middle fingers, decide to budget a bit more for food and support your local farmer as much as you can. You will feel better and your body will thank you.
About your back:
All of us need to strengthen our backs. Too many of us spend way to much time in the front. Too many pushes, too many hours hunched over a desk and computer screen. It is easy to focus on the front, that is what we see in the mirror. Strengthening the back will result in better posture, less back pain, and better performance in the squat, presses, and dead lift.
I've added a little back training to our daily routine. It will only take a few minutes and I'm positive you will be pleased with the results!

Just a few highlights

2011-12-15T20:45:00.000-05:00

Zoe really tries to keep it fun around here.

10 push ups. Sue, you are just amazing!

Zoe, getting schooled.

Working to get those elbows up and back tight!

Casey just squats beautifully.

Nice PR Matt!

Unassisted ring dips. No joke Peter!

This may be more than you ever wanted to know about the bench press but I found it interesting!

I like kettlebell circuts for conditioning

2011-12-14T15:31:00.002-05:00

There is something about the awkwardness of a kettlebell that seems to hit muscle groups in a way that other tools do not.

Throw in some pull ups, and a couple of squat thrusts and you have 15 minutes of win!

Some very nice lifting this week!

2011-12-12T15:38:00.000-05:00

275! Yeah baby!

345! Yes!

They really help with recovery between sets!

Tim approves and is very proud of all of you.

Link love: pull ups for chicks, deadlift

2 weeks til Christmas! Sunday musings.

2011-12-11T10:32:00.001-05:00

If you are on FB, "like" this page. Every day they post an interesting article on fitness.

If you like to cook, make sure this blog is on your favorites! The recipes are fantastic, the writing is clever, and the pictures are gorgeous!

I think that eating should be a pleasurable experience, a celebration, rather than a mindless shove food down your piehole. Consider the concept of regret:

When I look back on my almost 50 years, I do not regret any time I spent exercising, and I do not regret any time I spent preparing and consuming delicious and nutritious food. Cooking and baking is almost an artistic outlet for me. I turned on my oven at 9:45 this morning and I just turned it off. My family enjoyed the wonderful aromas all day. And all of my Holiday baking is done!
I do regret every ho-ho, frozen pizza and McMeal I've eaten. Those were a waste of my time. I regret all the mindless snacking on stuff that didn't even taste good.
We are all busy, but you will never regret the time you spent preparing and eating well balanced and artfully prepared meals. And going back to what I posted the other day, even if you consume a few too many calories, and you are a little overweight, if you eat nutritious food and move your body, you will be healthy.

These http://smittenkitchen.com/2011/11/dijon-braised-brussels-sprouts/ were awesome!

It is so simple. Another rant.

2011-12-09T13:04:00.001-05:00

I started thinking about this subject this morning when Vicky was talking about her concern for the health of a friend who doesn't eat right or exercise. Later, I had a conversation with another friend along the same lines.

Think of all the people you know; fat, skinny, tall or short, any age. I'll bet you that the healthy ones, irregardless of size, are the ones who eat wholesome foods, get a decent amount of physical activity, and sleep on a semi-regular schedule. Am I right?

Our bodies were created/evolved to move. To hunt, gather, pick up heavy things, drag heavy things, walk long distances and run short distances really fast. Our bodies need food in it's whole state in order to get the nutrition needed to function properly and resist disease and decay. Food, in it's natural state has the macro nutrients, vitamins and minerals we need, in a form that our bodies can use.

I've never been a big fan of diets that eliminate entire food groups, so I'm not going to go all "paleo" on you, but I am a huge proponent of eating food that is as close to its natural state as possible. Fresh or frozen fruits and vegetables, fresh unprocessed meat, eggs, dairy, whole grains. If you eat as much of this stuff as you should, you won't have room for the junk.

And since it's the holidays I have to add this. Eating some delicious holiday food at 2 or 3 parties is not going to make you unhealthy if you follow the 90% rule. Make healthy eating a habit (90% of the time) and you won't even need to worry about those 10% days.

Since our bodies were made to move, our muscles, bones and connective tissue will not stay strong and function properly if we don't exercise. Our hearts and lungs won't stay strong and healthy unless we get our heart rate up and breathe hard. The human body is amazing in its ability to adapt to the demands we ask of it. If it is only asked to sit in front of the TV that is all it will be capable of, but if you ask it to lift a 40# bag of dog food, it will build the necessary muscle fiber and neurological connections to do so.

I train people, and I have some really nice tools for building strength like the barbell, but if all you've got is a 40# bag of dog food, pick it up, set it down, pick it up again, carry it a few yards. Take the stairs instead of the elevator. Every day, sweat a little, breathe hard, and pick up something heavy.

Gadzillions of money is spent every year trying to study and solve all kinds of health problems.

The answer is simple, staring us in the face, and doesn't cost anything.

Eat right. Move your body. Simply doing that would solve 90% of the health issues we have and make us better able to cope with those it doesn't solve.

Rant over.

Great effort

2011-12-07T20:21:00.001-05:00

Yes, consistency is king, but effort is a very close second. I've read 3 articles/blog posts in the last 24 hours about this very subject and I have to agree.

You will get very good fitness results from just showing up and doing the workouts, but if you approach every workout with some intensity and really commit yourself to achieving your goals, you will do way better.

I work out alone most of the time. I don't have a coach pushing me, so lots of times I just dial it in, go through the motions, and yes, I am making good progress, but I had the opportunity last week to really be coached through a workout, and I did way more than I even thought possible. That coach got me to work at an intensity ( and it was just a set of squats) that I had never been able to push myself to before. Now I know not to quit at 10 when I really do have 11. But I'm sure I'll need some reminding.

Another theme I garnered from the articles I read, is that your training has to be your training, individualized to you! On this I also agree, and is probably why over the last year or so, almost everyone has gotten on a slightly different program, and I see it getting even more individualized over time. Everyone has different strengths, weakness, and goals. So don't be alarmed if you walk in here, and I say, you aren't doing what's on the board today, you are doing squats or some such.
Strength training will always be a priority at the barn. I believe it is the most important aspect of fitness. That said, if you are strong, but still can't run to catch a bus, we haven't covered all of the bases. You need to be strong and be able to run to catch the bus, and we will train both.

I saw some very good effort today. Several people pushing just a little harder than I'd seen before. I love my job!

Play

2011-12-04T17:59:00.001-05:00

What a sweaty bunch!

We had a great time on Friday afternoon with some very nice out of town visitors! Workouts don't have to always be serious!

My intention

2011-11-30T20:19:00.001-05:00

When I set out on this journey to open a gym it was never my intention to grow a big business or make loads of money. I had discovered that life was better when I was stronger and I wanted to share it, and I wanted, and continue to want to learn more. I've been doing this for 5 years now and I have had the pleasure of sharing with a lot of people, and learning a lot.

I've made mistakes, I'm still learning, and I've also coached quite a few people to a healthier, stronger lifestyle.
I've learned to start people slowly, to fix one thing at a time, and to constantly and consistently work on strength and correct movement patterns.
I've seen over and over again that consistency is king in terms of progress. It reigns over raw strength, programming, coordination, coachability, talent, fate and the sun and the moon and the stars. Consistency isn't "sexy" or exciting, it is day to day drudgery, doing the same thing, developing a habit, and it takes grit and determination. It is also very simple, and it is absolutely key to success.

When a member leaves us to move, or because life circumstances change, but still continues to train, my intentions are realized and it makes me joyful.

Speaking of circumstances, I must change the arrangements for the "Holiday workout". I have a learning opportunity in Philadelphia that weekend as well as wanting to spend some more time with my parents before they head south for the winter. So instead of the 18th, we will be doing the Holiday workout on Friday Dec. 23rd and Saturday Dec. 24 during regular gym hours. We will be having cocktails after the last workout on Friday! There is also a rumor that Andrew Tisser might be around that weekend!

Because Christmas and New Years are on Sundays this year, gym hours will be normal throughout the holiday weeks. Matt is going to be staffing the gym on Saturdays, although I might be seen around, maybe lifting some heavy things and putting them down.

Edit

2011-11-23T13:09:00.001-05:00

Matt will be here 5 PM-8 PM on Friday, not 4-7. He has to work.

Welcome back Dory! And yoga!

2011-11-23T12:44:00.001-05:00

So nice to have Karen S. back! The circumstances of her life kept her away from the gym for awhile, but she's back on track, and didn't seem to have too much trouble with this 40# stone!

Reminder about Thanksgiving hours: The gym will be closed Thursday and Friday morning. Matt will have the gym open 4-7 PM on Friday and 8-11 AM on Saturday. He has some fun and exciting workouts planned, so please stop by! Back to the regular schedule on Monday!

Karen Ferner is offering a yoga class on Tuesday nights right here in the barn at 7 PM. I have taken this class and loved it! Yoga is the perfect compliment to what we do here. My back never felt better than when I was doing this once a week, and my performance on the lifts was better as well. $54 for 6 classes is a bargain!!

Consistency, It seems like magic, but it is really just hard work over time

2011-11-21T21:09:00.001-05:00

Casey is here lifting and doing conditioning workouts 4-5 days a week. Since he got off the AT (Appalachin Trail) in August he has managed to pack on 10-15# of lean mass and gotten all of his lifts back up to pre-AT levels. Why? Because he gets here for workouts consistently, and he is mindful of what he eats. It is a little bit like magic. All you have to do is a few things every day, and over time great things happen. Casey doesn't log hours of running, he doesn't do 2 or 3 workouts a day, he lives the normal life of a 20-something year old guy. He has friends, he works and he goes to parties and such. But he lifts consistently and 80-90% of the time he eats right. He pulled 315# today and in 6 months he'll be pulling over 400# and added a few more pounds of lean mass. Consistency. Great days, good days, and bad days happen. It's what happens over time that matters. Success is not a straight line. It is a squiggly one, with lots of ups and downs, successes and failures. The magic is in the consistency.

Philosophicals

2011-11-19T12:29:00.005-05:00

What bothers me way more than the wrinkles and thinning skin, the aches and pains, and all of the weird body ailments that accompanies this menopausal state is the decreased patience I seem to have. Things that 10 years ago just rolled off my back, irritate the crap out of me now.

My husband or my son, arriving unexpectedly when I'm cleaning the kitchen drives me crazy! Today I handled it better, at least that's what they said. I told them that the kitchen really wasn't in a state for them to prepare lunch and suggested they get lunch at Wegmans and do the shopping while they were there. I didn't have to do the shopping, more kitchen cleaning got done, and the boys had some bonding time at Wegmans. I think that is what they call win-win!

If only I could be that creative in every situation!

Since this week is the Thanksgiving holiday, I am going to try really hard to have a grateful heart. I am so blessed. I have 3 gorgeous and fascinating children. I have parents who are better than the Cleavers. I have an awesome sister and brother. I have a handsome husband who works hard and loves me. I have friends and family and aquaintences who enrich my life. I have the best gym on the planet (ok maybe that's an exaggeration, but it's pretty cool!). I am strong and healthy. My family is strong and healthy. I have a comfortable home. I can afford nutritious food. I have a lot to be thankful for.

Minor annoyances be damned! I'm going to have a grateful week!

Good luck to our hunters! Get some of those car destroying vermit off the road!

Schedule: Normal 8-10 AM and 4-7 PM Monday - Wednesday. Closed Thursday. Friday 4-7 and Saturday 8-11 with Matt!

2011-11-17T20:37:00.009-05:00

Look at the size of Zoe's tongue! How does she even keep that in her mouth?? No wonder she is always kissing everybody! She does help for recovery between bench sets though!

3 DL PR's this afternoon! Was it the snow? And I didn't get a picture, but "legs" Linder did a 6 rep set at 280! Congratulations Karen! You get to rep out 285 next week!

“In Romania, I train on a bar that is bent. My gym has bad lighting and very little heat in the winters. Here in America, you have everything you need to train. It’s not in the bar or the gym or the platform… it’s in you.” ~Nicu Vlad

Sue again

2011-11-16T21:48:00.004-05:00

Sue is one of the more "mature" members of our little club, although Dad still tops the "old guys" list.

Sue will try anything! She works hard and listens to her body when it tells her to stop. I am so pleased with what she is accomplishing!

You all know I got out-benched by a 75 year old woman (who was absolutely charming by the way, and didn't start training until she was 71) at my last meet, so I KNOW it is never to late to start training!

If you come here, and work as hard as Sue, you will get stronger.

Sore in new places

2011-11-14T21:10:00.003-05:00

Sue's favorite! Burpees!

For the last about a year I have pretty much been training the squat, deadlift and bench. Yes, I do some chin ups, some front or overhead squats, some presses, and the occasional KB, running jumping, dragging thing. I've even done some weighted carries, and certainly a lot of rowing, but my training has been pretty vanilla. I've had some hard workouts, but I rarely experience severe delayed onset muscle soreness(DOMS) because I haven't really varied my movements much.

I met a new friend this weekend and he invited me to carry one of his rocks about 40-50 ft. This rock was awkward, and he said it weighed 120#. I also did a few other weighted carries that day, such as 80# bags of concrete, and I spent what seemed like an eternity trying to lift and flip over a very big log. This rock bruised my forearms and sternum and I had to hold it so tight I could hardly breath. The last 15 ft. my legs were shaking.

About 24 hours later....

I am sore in places I didn't even know I had. Wow! Of course because I'm crazy like that, I immediately went looking for some big awkward rocks in the back yard (we have lots of them).

Be very afraid when you walk into the barn and see a bunch of rocks sitting on the bench next to the kettle bells ;)

Although I have never run across a clear, concise scientific explanation of DOMS, we all know it happens! It usually happens when you do either a max effort, or a lot of reps of a movement or you do a movement that you are not used to. If you haven't done a lunge in 6 months, 30 or 40 of those are going to give you a sore bottom! Stretching, adequate hydration, nutrition and sleep do seem to minimize it's effects. Unless it is severe, DOMS is not a reason to skip a workout. Often you will feel better after the workout. If it is severe, ie. you have trouble brushing your teeth, take a day or two off, stretch a lot, get extra sleep, get plenty of fluids and take some hot baths.

Stronger is better

2011-11-12T19:39:00.003-05:00

Most of us here at the barn aren't too terribly worried about being beat up, but this is still a great motivational article!

There are definite benefits to being strong. I had a conversation with Mary Barber and Gina Nicolosi on Friday about whether or not we were strong or just lazy for picking up 15 bags of groceries out of our carts at Wegmans so we didn't have to walk the cart back. I prefer to think of it as efficiency with time management. Lazy or not, being strong gives you the choice! Most people can't walk 100# of groceries 150 ft. to their car.

I took a CPR class today. How much more helpful am I to someone in distress if I have the strength and energy to continue CPR longer than the average person because I have trained to keep my muscles strong and done sprints, and rows, and agonizing conditioning workouts to enhance my endurance.

Most of us train to look better, let us be honest, but a very nice side effect, is that we are ever so much more useful human beings to our family, friends and community. And that is just awesome.

It was a productive Thursday

2011-11-10T20:52:00.005-05:00

You show up, you lift, you get stronger.

This and that

2011-11-09T20:54:00.001-05:00

A great blog by Dan John. I know I have recommended his book, "Never Let Go" to some of you. He always has great training information and seems like a really solid guy.

Just a reminder that I will be out of town for Thanksgiving. Matt will have the gym open regular hours on Friday evening and Saturday morning.

Mark your calendars for the "12 Days of Christmas workout and Potluck Supper" on Sunday, December 18! Bring family and friends! They don't have to do the workout!

JP and I are looking at late Jan/early Feb for our get together with Dansville Fitness club, which will of course involve some crazy fun and working out!

I have seen some true effort in the barn the last few weeks! You guys rock!

November 8

2011-11-08T14:50:00.008-05:00

And look at the temperature! Loved, loved the weather today!

Now just some really cool pictures from this morning:

Fantastic weather

2011-11-07T20:54:00.014-05:00

What a beautiful day, and several more in the forcast!

I was very pleased with the efforts today! Nice progress on cleans and some solid lifting!

I was feeling really good about my squat workout this morning until I watched some video of the European World's Weightlifting this afternoon and saw some very tiny women clean and jerk more weight than I can even dead lift! Very humbling, impressive and inspiring.

Then I thought:

I will probably not be a world champion. I'm ok with that. I lift consistently. I'm making progress. I'm better than I was before. I'm going to keep lifting. I'm going to encourage everyone I know to lift. It is very nice to be strong.

Celebrate every little PR. Don't let the bad days get you down. Keep lifting.

We had some fun today!

2011-11-04T20:38:00.000-04:00

And that cute little one in the blue sweatshirt...she passed the NYS bar exam! Yep she's a lawyer! Uh-huh, uh-huh, uh-huh! Congratulations Katherine!

We got to play outside today!

2011-11-03T21:25:00.011-04:00

Fun and good workout! Great programing Matt!

And to those of you who showed up and went through the motions - High fives!!!!

Going through the motions

2011-11-02T21:16:00.000-04:00

Almost everyone here this afternoon didn't really want to be here because they were sore, or felt under the weather, but they walked through the door and ended up having a pretty good workout. You won't always feel like working out, but you can just show up and go through the motions. The workout may be a dud, or you might do something amazing, but at least you did it.

The magic truly is in the showing up.

November sure came up fast!

2011-11-01T14:26:00.000-04:00

Soon the "Holidays" will be upon us, with all kinds of training mojo stealing...... parties, meals and schedule changes. Does the following sentence get you feeling a little panicky? "There are 54 days until Christmas."
What is your plan for staying consistent in the gym while still enjoying all of the wonderful events that come with the holidays? Some suggestions:

1. Look ahead at your calendar and reschedule, not cancel your workouts if your current schedule interferes with celebrations. The celebrations will win if there is a fight. Missing a workout or two in November/December will not interfere with your progress, but if you let missing one or two workouts turn into, "geez, I might as well skip the whole month" it will.

2. Holiday celebrations are meant to be enjoyed. Eat what you want at parties and then eat a few less calories the days before and after. One or two meals will not de-rail your progress, but giving up because you had 3 pieces of pumpkin pie at one meal will.

3. Enjoy the holidays and don't let them stress you out. Prioritize. Do you really need to fret and lose sleep over all of those decorations? Will Christmas still happen and be wonderful if you forget to put a wreath on every door? I guarantee you that if you get a good night's sleep and get your workout in early in the morning you will be way more productive at the mall. You, your family and friends would rather have the memories of you being happy than you being stressed out about "perfect" food and decorations.

If there is a tree, a couple of presents, and some good food and laughter, well, that's really all you need.

Speaking of holiday scheduling: I will be in Philadelphia celebrating Thanksgiving with my sister. Matt will have the gym open Friday evening (the 25th) and Saturday morning (the 26th).
Christmas is on Sunday this year, so we will have regular gym hours
12 Days of Christmas workout and potluck on Sunday December18!

It was FUN!

2011-10-29T10:06:00.011-04:00

Two new members of the Century Club! Well done, gentlemen!

Hero Day

2011-10-27T20:56:00.001-04:00

Today was your choice of any Hero workout! Not a single one of them is easy. Even when you get to pick the one you want, and scale it to your level, it's hard.
Tomorrow is our Halloween Happy Hour! Costume, check, pizza, check, cocktails, check.

Found my glasses....

2011-10-26T11:02:00.002-04:00

Darn dogs.

This is how it's done

2011-10-25T16:27:00.006-04:00

Rockstar overhead squats 10# over bodyweight for 3 reps! I'm so proud of you girlie! Everyone else is too!

Yeah, so it was another fantabulous Monday!

2011-10-24T21:26:00.008-04:00

This is just a warm up set, but, dang, Casey's got a beautiful squat!

Jolynn pulls 235# first time evah!! Look how happy she is!

I just think this shot is pretty cool with the mirrors and all.

Did we do some pressing today or what??

Pull ups/ Beer/ Costumes/ Food/ Friends

2011-10-23T19:03:00.004-04:00

Sounds like a fun Friday night to me! Everyone is welcome! A few brave ones are going to try to complete a Century. I have completed 2 of those and no longer have anything to prove. I'm going to concentrate on being the hostess with the mostest, look awesome in my costume, and take a lot of pictures. I'll probably do a few pull ups as well. If you are planning to compete in the Century, you must have a designated driver or plans to spend the night here.

There are 5 days of training between now and then! Are you ready??

I've made some decisions!

2011-10-22T16:54:00.002-04:00

I have decided on a costume, and I'm making this for the featured cocktail on Friday!
The costume is a secret and will be a total surprise for anyone who knows me very well!

What a week!

2011-10-21T20:34:00.011-04:00

We had some fun today!

It was a great week working with a great group of people! I feel extremely priviledged to work with all of you! We've had some great lifting PR's and some new skills learned. I was particularly impressed with George's ability to do push ups and flip me the bird at the same time! That was a close second to his work on the back squat. My son also had a great week. There is nothing quite like watching your children grow and accomplish things. This was kinda John's week, but I am also very proud of what my daughters have accomplished!

Next Friday is our Halloween Happy Hour/ Crossfit Century Party!! 7 PM! Don't miss it!

Jump for joy! Tomorrow is going to be fun!

2011-10-20T20:35:00.002-04:00

Matt's programming has brought some fun and variety to the conditioning portion of our workouts! Wednesday and Thursday were fun and different, but just so you don't start liking him better than me, tomorrow we are going to play a little game. ;) We can't be serious all of the time. The play is the thing! It's important to be serious, but it's more important to have fun!

Proud Mama!

2011-10-19T17:00:00.003-04:00

John turned 16 today. He got his driver's permit, his motorcycle permit, and his student pilot's license! I'm so proud of him!

Three generations of pilots!

6:30 in the morning

2011-10-18T20:12:00.002-04:00

This is Katherine. Not only is she my niece, and one of the sweetest young ladies I know, she has also been awesome in the gym for a couple of months now. You'll have to get up early if you want to meet her in person!

I'm not down on Mondays, I like 'em!

2011-10-17T20:49:00.005-04:00

GREAT deadlift faces!!

And a very lively gym this afternoon! Love it!

What's your goal?

2011-10-16T16:40:00.004-04:00

Ok, I'll say it out loud. My goal is to dominate powerlifting in the 60-69 148# class. It's 12 years away but I have a plan.

Jared wants to score really well on his next PT test. My son wants to solo an airplane on his 16th birthday. Courtney wants to dominate powerlifting right now! Your goal will drive your training. Don't want to dominate? That's fine! Want to have the strength and energy to play with your children/ grandchildren/ dogs/ cats/ enjoy your hobbies? Party your ass off and get away with it? That is fine.

I kind of unloaded on Sandy this week, and I am publically apologizing, but Sandy, I want to know what your goal is. We are not here just to beat our bodies up. There needs to be a purpose. You are investing the time to train your body physically. What is your goal? Think about it and let me know. I want to help you accomplish what you want to do!

Happy Birthday Neesey!

2011-10-14T14:31:00.004-04:00

It was really nice to have Jessica back with us this morning!! In case you don't know, Jessica has a catering business and is helping me out with a party in November for a very reasonable price. She is a fantastic cook and has great recipes!

Just walking

2011-10-13T11:32:00.008-04:00

Whilst carrying some really heavy stuff!

And some new toys! Thanks JP!

Don't forget our Halloween Happy Hour on October 28 at 7 PM!! It's only 2 weeks away!

zero to 305 in one month

2011-10-12T14:40:00.003-04:00

Jared, proving that you don't have to be big to be strong. This is nearly 2x body weight and he is a complete beginner.

Karen and Zach

2011-10-11T20:11:00.007-04:00

Zach, aka Toast, is a great addition to our little "not take ourselves too seriously, but train seriously" group! And I love that Aunt Karen is giving the gift of fun fitness to her nephew!

Jared fought the tire, and the tire won

2011-10-11T10:52:00.007-04:00

He's getting a lot stronger though. Next time he'll win.

Push up analysis

2011-10-10T13:43:00.005-04:00

I have always wondered about this. In fact I once spent a bit of time doing push ups with my hands on the bathroom scale trying to figure it out. The results were very close to this study!

Andrew and Alysia stopped by today! Always love to see that guy, and Alysia is lovely!

I choose

2011-10-09T21:16:00.001-04:00

Any one who wants to catch up with Tisser

2011-10-09T21:16:00.000-04:00

He will be here tomorrow at 1:3o PM!

Craig sealed the driveway today

2011-10-09T11:40:00.003-04:00

You will need to use the lower driveway tomorrow and Tuesday morning!

Just in case you didn't see it on FB

2011-10-08T20:34:00.001-04:00

Karen being awesome.

A lot of work

2011-10-07T13:12:00.007-04:00

Everyone worked really hard this week! There is a lot going on in these parts this weekend. Letchworth Art and Craft show. Katherine is racing at the Genesee Vally Hunt races. Matt is burpeeing. Courtney is trying to get to Buffalo on Sunday for the game. Go Bills! Jared is doing this which I find absolutely hysterical. Me, I'm going to do a few burpees with Matt, go hang out with Stash for a little while and help my family MOW THE LAWN, so that they will have plenty of time to fly! Whatever your plans are, make sure you get out and enjoy this wonderful weather!

And 2 new incisors! Thank you Randy! Muah!

Rantings

2011-10-06T21:25:00.001-04:00

Why do people think it is ok to be nasty to people just because they can? I was behind a real jerk in the check out in Wal-mart the other day, and at least this particular jerk was ambulatory, which many of the jerks are not, but that is a different rant. I wasn't in any particular hurry that day, so I could just observe this uber jerk in his natural habitat. There was some problem with using a credit card to buy a gift card and this guy unloads on the checkout clerk, who was being very friendly and professional, like he was too important to even be in Wal-mart. He said nasty things to her. Hey Buddy, if you're so special, go shop somewhere else! I've waited in line for 10 minutes so you could insult a perfectly nice and professionally behaved woman so you can make yourself feel important. Arrgh! Sometimes I almost completely want to give up on the human race.

Until I go back out to the barn and all of the cool people show up. They get here in their nasty workout clothes, greet eachother fondly, kid around, try their hardest and do their best and my faith in humanity is restored. I have to say that the quality of human being that hangs out here can't be matched! You guys rock!

Anyone who wants to watch Matt suffer on Saturday morning? His burpee mile starts at 10 AM.

I figger he'll be done around noon and he said he's bringing beer!

Anyone want to ride up to Victor with me Saturday afternoon? Visit Stash's new diggs? Let me know! Probably leave here around 1 PM and return around 4-5ish.

Regular attendance

2011-10-05T17:12:00.003-04:00

As some of you already know, I have changed my fee structure in a way that I hope rewards more regular attendance. I know from experience and observation that adhering to a workout program over time all but guarantees success.

Some days you just don't feel like doing your workout but it is still valuable to show up and go through the motions. Sometimes those are the days you end up doing something you never thought you could do. Consistency is key. Healthy people are healthy because they have healthy habits. It really is that simple.

The new torch bearer

2011-10-04T20:00:00.004-04:00

So last fall JP and I did a series of ridiculously stupid workouts as a sacrifice to the football gods when the Bills lost. That was almost every week by the way. Until this past Sunday, I thought perhaps that our sacrifice in 2010 might have had some effect, but alas, another sacrifice is required. Fortunately Matt has stepped up to the plate (because I'm not willing to give up a week of training d/t the soreness manifested by a human sacrifice workout) and will be performing a burpee mile right here at the barn on Saturday! Rumor has it (it must be true if it's on FB) that there will be beer involved. If I'm in a good mood I might join him for a few burpees!

Also on Saturday afternoon (1-4 PM), our friend Stash Merritt will be running a couple of workouts at the grand opening of Ironworx gym (and I think a preclude to Stash's Voodoo Fitness). I don't have all of the details yet, but let me know if you want to join in the fun. Stash is always a good time!

Push, pull, squat!

2011-10-03T20:18:00.000-04:00

Great afternoon in the barn!

There is a rumor that Tisser might show up next weekend!

The Bills lost. Ask Matt how much fun he's going to have Saturday morning, or better yet, come watch!

Get my new teeth on Thursday! Never thought I would be so excited to spend so much money!

Check out DFC site. He's been posting some gold lately!
Remember to put October 28 at 7 PM on your calendar! It's a great time for the "morning" people and the "afternoon" people to meet and greet!

Rockstar

2011-10-01T14:28:00.002-04:00

Made the Powerlifting Watch list of PLW All-time American Women's lifter rankings Best of the Best 2007-present with her 260# backsquat in May! Keep training little Bam-bam!!

I can't believe it is October already!

2011-10-01T08:13:00.004-04:00

Look who stopped by this morning! DDS!! And Katie concentrating on that KB.

Reminder: On Monday October 3, I will not be open until 9:30 AM. Let me know if you want to come at 6:30 AM. John has an appointment and we need to leave by 7:30. I should be back at 9:30 if you want to get a workout in.

Happy Hour on October 28 at 7:00 PM! Come in costume and bring a snack and what you like to drink. I will have beer, wine and pizza! Anyone who is participating in the Century or Power Hour must have a designated driver or the intention of spending the night here!

"Legs" Linder squats 225!

2011-09-29T12:29:00.010-04:00

She also set national records at the WNPF Power lifting meet on September 11. Go Karen!!

As you can see, everyone else has been working hard too!

A couple of good images I saw on FB today!

2011-09-28T21:11:00.002-04:00

It's not just about the workout

2011-09-27T20:16:00.001-04:00

So you've been working out like a madperson and progress has stalled, you always feel tired and you are frustrated.

It isn't just about the workout. Recovery is at least as important or maybe even more so than the workout, except you wouldn't need the recovery if you didn't do the workout, but I'm rambling now.

Sleep. You need 8 hours every day, and extra naps on Sunday.

Nutrition. You have to get enough calories and you have to get enough nutrition from those calories. Getting enough quality fats in your diet is something people often overlook. Are you eating fruits and vegetables and getting enough protein?

Are you taking enough recovery days? Once in awhile you should take a whole week. I'm not talking about a week of sitting on the sofa eating junk food. I'm talking about taking a week that you just play and eat good food. Enjoy life.

Don't worry that you will lose everything you've gained if you take a day or two off. Living a healthy life is a long term committment, with lots of trial and error.

Consistency is key. My 2nd favorite dentist, who is also a bit of a fitness nut gave me a t-shirt that says, "Brush, floss, run, repeat"
I say, "work hard, eat, rest, repeat. Oh, and don't forget to floss!!"

The afternoons have been hopping!

2011-09-26T20:38:00.002-04:00

And I love it!! We had a great time from 3-7 tonight! We have a new member this week. His name is Peter. If I don't think to introduce you please introduce yourself. Several of you met him this evening.

Big kudos to Zach! He has been working out with us for about a month now and has learned all kinds of really cool moves. He did a 100# DL tonight and he ran his first 5K with Aunt Karen last weekend! Did I mention that Zach is 12 years old?

We had a great week!

2011-09-24T17:08:00.002-04:00

New faces and new PR's! It is so nice to have the 9 AM ladies back in action!
If you think about it, this a a very cool place to exercise. You can arrive in your nastiest clothes, forget your shoes, say what you really think and unless you are really being a jerk, no one will judge you. You can arrive any time during open hours, and at other times if I know you are going to be here. You have someone telling you what to do and making sure you do it correctly. Everyone will celebrate your success, and encourage you when you fail. You get unconditional love from two dogs, and almost unconditional love from Tim. And no drama.

I'm pretty excited about next week! How about you?

Cheese!

2011-09-23T14:39:00.000-04:00

I often joke about getting you some cheese to go with your wine, but as it turns out, that might be a really good thing for your teeth, a near and dear subject to me at the moment :)
This morning Vicky mentioned that her dentist sister-in-law espouses eating cheese for stronger teeth and less caries.
A quick google search reveals numerous studies linking cheese consumption to decreased cavities and increased mineralization of tooth enamel.
Here is one article
I always knew there was something magical about cheese!

Busy Afternoon!

2011-09-21T21:29:00.000-04:00

The more people that are around in the barn, the happier I am! It was great to have Matt helping out today!

Make sure you mark your calendar for October 28th at 7:00 PM for our Halloween party/Century party!

Look who's back!!

2011-09-20T11:00:00.001-04:00

So nice to have Casey back in the barn! The guy on the right is Jared. This is his first week so be extra special nice to him!

What I learned this weekend

2011-09-19T15:11:00.000-04:00

In the blink of an eye you can lose both of your top central incisors. This game we call life can change in an instant. The Bills can win two games in a row. People change, sometimes inexplicably and suddenly. One false move and your life is changed forever. I only lost my incisors, and really cool dentists like Randy Raetz, DDS have these things called crowns, but you know what I'm saying. Make the most of every day. You won't get to do it over.

News

2011-09-17T13:39:00.000-04:00

There is a new face around here. His name is Matt, he is a crossfit certified trainer and Army veteran. Matt is going to be helping out around here on Tuesdays, Thursdays and Saturdays! He did a great job coaching Jolynn through Fight Gone Bad this morning! I didn't get a picture, but he's the big guy with the ginger beard.

On Monday Oct. 3 I have to take John for his flight physical. (Soloing on his 16th Bday! Go John!) I have to leave here by 7:30 AM and won't be back until about 9:30 AM so if you want to work out that day, plan accordingly.

Matt and his friends want to give a Century a try! On Friday, Oct. 28 we will be having a Happy Hour here in the barn starting at 7:00 PM. Since it is so close to Halloween, please consider attending in costume! All are welcome and participation in the Century is completely voluntary! Bring a snack and what you like to drink. I will have beer and wine, and probably order a pizza.

If you haven't already heard, Sandy, Karen and I competed at the WNPF powerlifting meet on Sept. 11. We all took first place in our age/weight categories and had a really great time. PL people are so nice! The next meet in Rochester will be March/April. Consider competing! It really focuses your training.

Zach and Meri

2011-09-04T12:57:00.000-04:00

Dogs just love boys!

I will be open

2011-09-04T09:02:00.001-04:00

regular hours tomorrow, Labor Day.

It is a barn

2011-09-02T17:22:00.004-04:00

If you are into a squeaky clean, pristine environment to work out in this is not the place for you, but if you want a trainer who cares about you and your goals, and who has studied it and done it for a decade, I'm your girl!

Last week of Summer

2011-09-01T10:37:00.008-04:00

I hate to see summer end, but I do find myself looking forward the more scheduled life of fall.

Saturday, August 27

2011-08-25T12:56:00.002-04:00

The barn will be closed so that I can help out at Dansville Fitness Club with the Anti-Singlet powerlifitng meet. Stop by if you can! Lifting begins at 9:00 AM.

Feels like fall this week

2011-08-24T20:24:00.004-04:00

This was Zach's second visit to the barn. He did great! He learned how to squat and almost kept up with Aunt Karen with the running/sledgehammer/sit-ups thing!
It has definitely cooled off! Nicer for workouts but I hate to see summer end.

It's my birthday

2011-08-22T07:38:00.002-04:00

And we're squatting!

Yoga!!

2011-08-19T09:38:00.006-04:00

JP brought Chase over to visit me yesterday. This boy is too cute for words so here's a picture!

Karen Ferner, Yoga Motions will again be offering a Yoga class here on Tuesday nights at 7:00 PM starting Sept. 13. You can contact Karen to sign up! I took her class last spring and it did wonders for my flexibility and recovery.

If you want to try out a PL meet without tackling the singlet, don't forget to sign up at DFC for the meet on August 27!

Maybe I'm crazy

2011-08-08T21:16:00.005-04:00

But I think pictures of effort are quite beautiful.

Don't forget to check out and register for JP's anti-singlet PL meet on August 27.

WNPF meet Sept. 11. This was a very well run event when we went in May. Registration deadline is August 19! Really. It's not that bad to hang out in a singlet for a day with 50 or so other people hanging out in a singlet for a day. Rockstar found a great website where you can have one custom made for pretty cheap!

I love cracked.com. It really is all about the calories.

I'm back!

2011-07-21T08:24:00.002-04:00

I had a great and restful vacation and was happy to see that several of you took advantage of visiting DFC and FCCF. It is a good thing to visit other trainers!

For those of you keen on the liftin' there are a few things coming up. DFC is hosting a "no-singlet" PL meet on August 27 that looks like fun, and would be a good practice/warm-up for those of you competing on Sept. 11 at the WNPF meet.

JP has a very cool video posted and I was happy to see our own Paul and Coop looking awesome!

Also, a Very cool site.

Fallon Barrett

2011-07-13T20:32:00.004-04:00

is teaching Kickboxing classes at the barn! MWF at 10 AM. Hit her up( barretfco1@gmail.com) for more info if you are interested!

Hot, hot, hot

2011-07-12T16:08:00.005-04:00

Coop's back for a few weeks and Katie and Jason are visiting again!

Reminder: I will be out of town July 25-30. Use the vacation workouts or join our friends at Dansville Fitness Club!

We're celebrating

2011-07-06T09:59:00.002-04:00

Karen's birthday today!

The PR's keep coming!

2011-07-02T13:31:00.003-04:00

I think the power lifting fairy stopped by this week and sprinkled magical strength dust all over the barn. Both Robyn and Ariel PR'd the bench today, and Robyn PR'd the DL yesterday!

And another one!

2011-06-30T20:48:00.002-04:00

John (Dad) pulls 200#! Nice work Dad!

A PR and holiday hours

2011-06-30T11:31:00.004-04:00

Go Neesey, go, go, go Neesey! 180#

Paul got that 250# bench today as well!

I will be here for one workout on Monday, July 4 at 4:00 pm!

I don't advocate regular dessert consumption.....

2011-06-28T14:24:00.003-04:00

But when this only happens one week out of the whole year....

This might be a really good idea!

New guy!

2011-06-28T11:53:00.004-04:00

Scott. And he's pretty damn strong! If you see him make sure you give him a great big welcome!

Saturday

2011-06-23T21:07:00.007-04:00

Cool stretching site.
Inspirational ladies.

Just a typical Thursday

2011-06-23T17:46:00.010-04:00

Please let me know if you are planning to compete at the Crossfit Rochester Games. Registration deadline is July 2!

Dad got a PR on his deadlift today! Go Dad!

Great article. Now go throw away your scale.

This and that.

2011-06-22T17:28:00.009-04:00

Great article on push ups.

Anyone interested in competing at the Rochester Crossfit Games on July 9? It was a lot of fun last year! This year they are offering an endurance event, a strength event (Courtney?) and a combined (aka Crossfit).

Just some pictures

2011-06-17T17:30:00.007-04:00

Another Birthday!

2011-06-16T18:03:00.002-04:00

Happy Birthday Rockstar!!

Happy Birthday George!

2011-06-14T07:16:00.005-04:00

I have the best job in the world!

2011-06-11T11:07:00.004-04:00

We had a great week. It was hot, it was cold, we had out of town visitors and a lot of work was accomplished!

Link love:

I like this!

Got bitchy shoulders? Read this.

6 months later, I really can't believe I did this crazy stuff!

Have a great weekend!!

Today

2011-06-08T18:41:00.005-04:00

Was HOT! I know a lot of you don't like it, but I love the heat! Not only am I not cold (!) but my muscles are warm and function wonderfully. Yes, it's sweaty, but who cares. Drink water to replace the fluid loss and go about your business. No matter how hot it gets, it beats shoveling the white stuff ;)

Tuesday

2011-06-07T21:29:00.004-04:00

Do you lift things and put them down?