New Year's Eve

Tonight- Eat, drink and be merry for tomorrow the work begins! We have personal records to set, new skills to learn and healthier habits to adopt.

Happy New Year!

Tuesday

Only one more Holiday and Holiday weekend to get through! Congratulations to all of you that have managed to get down here for workouts during this busy season!

Workout:
10-9-8-7-6-5-4-3-2-1
Manmakers
Turkish Get ups

Monday

Ok....we've had our fun...now it's time to get serious!

Workout:
3 rounds
15 bodyweight deadlift
25 burpees

Congratulations to all the Century competitors! We had a lot of fun! The gym is all cleaned up and ready for 2 PM workout!

Special notes: Lauren is the champion of extremely fast potty breaks! Eric flipped that tire! Will was an amazing bartender!

More pictures on Flickr http://www.flickr.com/photos/crossfitgeneseo/

Saturday

Party tonight! We'll be getting the food out around 5:30 PM. Century begins at 7:00!

Christmas Eve

The 6 AM crew post "Cindy". Everyone beat their previous score!!

Workout:

40-30-20-10

DB Swing (Ladies -35#, Gents -50#)

sit-ups

Wishing you all a very Merry Christmas!

JP and the Gingers hangin' out after Filthy Fifty on Sunday

Monday

Workout:

"Cindy"

AMRAP 20 minutes

5 pull ups

10 pushups

15 squats




Em playing on the "new" rope! Actually it is vintage.... cold war era East German! Got it at a Army Surplus store in Provincetown, MA.

Christmas week schedule

Monday thru Wednesday - Normal hours

Thursday - closed

Friday - Sunday - Normal hours
Don't forget about our Holiday Party Saturday December 27 at 5:30!!

Craig and Will got the rope and rings up yesterday! New, fun toys for us to play with! Yeah!!

Results of the "12 days of Christmas". I think everyone is glad we only do it once a year!

And my absolute favorite workout togs of the week!

Saturday

That was some weather yesterday! The driveway is plowed and we are open this morning!

Wednesday

Work out:
1-1-1-1-1-1-1
Split Jerks
JP and I both hit PR's and Ariel did an awesome 85# on her first attempt at the jerk!
The 6AM crew made up the "12 days of Christmas". Will blew through it!

Monday

Ariel and JP working through the 12 days of Christmas.

Good nutrition article!

http://www.experiencelifemag.com/issues/december-2008/fit-body/more-than-enough.html

Sunday

Sunday workouts are a lot of fun! As promised last week and because Diana and Cliff brought their own jump ropes....we did the Crossfit Geneseo version of the"12 days of Christmas". Fantastic workout.
1st day - 50 rope jumps
2nd day - 2 pull ups
3rd day -3 HSPU
4th day - 4 KTE
5th day - 5 squats
6th day - 6 SDHP
7th day - 7 sit ups
8th day - 8DB swings
9th day - 9 walking lunges
10th day - 10 thrusters
11th day - 11 TGU's
12th day - 12 burpees
The workout is done like the song. 1st round 50 rope jumps, 2nd round 2 pull ups and 50 rope jumps, 3rd round 3 HSPU, 2 pull ups and 50 rope jumps........
I didn't get any pictures because I was too busy WINNING this one!

Saturday

Workout:

3 rounds

50 box jumps (24")

21 DL (ladies 135#/gents 185#)

30 pull ups

Wow! This was tough.

Friday

Jon Gilson of Again Faster CrossFit posted this video yesterday which inspired me to create a workout for you. Alecia and I ran through it last night and found that our right side felt pretty good, but the left got totally smoked. I think we all need a little more dumb bell work to even things up!

Workout:
10 rounds Left and right
3 DB swings
3 DB cleans
3 DB jerks
3 DB snatch
3 DB OHS
Do the whole progression with the left arm, then with the right= 1 round
Ladies 15-25# DB, Gents 30-45# DB

Don't forget to mark your calendars for the Holiday party December 27th at 5:30!!!

Thursday

George doing some back squats. George is one of the newer crossfitters and he is doing great!

Workout:

Courtesy of Johnny Pain at CrossFit Greyskull

5 rounds

18 push press for time followed by 1 min. rest

Tuesday

Workout:

5 rounds

250 m row

10 cleans (scaled appropriately)

15 KTE

Merry Christmas to CrossFit Geneseo....we got some new equipment today! Another 15# barbell, another set of rings and a 14# medicine ball!

Vicky getting aquainted with the medicine ball clean!

Monday

Workout:

As many rounds as possible in 20 minutes of:

15 pull ups

15 push ups
15 sit ups and

15 Deadlifts (M-95#/W-65#)

JP's amazing ring handstand! He did actually hold it for a little bit....he had to wait for me to get the camera! And he's smiling!

Sunday workouts are such fun!

Testimomial

Thank God for Crossfit. Shoveled snow for 2 hours.

Neil

Sunday

From ACSM article "Carbohydrate Restricted Diets and Resistance Training - A Powerful Combination to Enhance Body Composition and Improve Metabolic Health" by Erin E. Quann, M.A., R.D., A.B.D.

"Conclusion
Obesity, metabolic syndrome, and diabetes have reached epidemic proportions and there is no 'one' pharmacoligic treatment that targets fat loss and all of the metabolic markers. Experimental results demonstrate that carbohydrate restriction offers a viable alternative to fat restricted diets that have had only limited success. Carbohydrate restricted diets have repeatedly resulted in favorable body weight, lipid, and insulin sensitivity imporovements, and this recent evidence demonstrated that a CRD (Carbohydrate Restricted Diet) is also an effective method to favorably impact body compositon. A primary concern with conventional weight loss approaches is the loss of lean body mass that occurs when fat mass is decreased. Consuming higher protein, while restricting carbohydrate, allows for greater preservation of lean body mass. Finally, if a CRD is paired with periodized resistance training, fat loss and increases in leam body mass can occur simultaneouly while still promoting robust improvements in metabolic health."

Friday

Leesh and Dan working on Fran

Workout:

3-3-3-3-3 Deadlift

Tips for getting through the next month without gaining 6# :)

http://health.yahoo.com/experts/eatthis/21200/5-secrets-to-staying-thin-through-the-holidays/

Thursday

Ariel's first 5K row!


Workout:


Make up a benchmark workout you have missed recently. Fran, Helen, Christine, 5K row....etc.
Why benchmarks? Benchmark workouts...usually girls names....are how we measure your progress. Can you do it faster or with more weight than you did a couple of months ago? If you can, you are now stronger, better, faster and your training has been effective.

Wednesday

Bruce, Dan and George hitting yesterday's workout (they all did great), and Craig and me after our workout at Greyskull.

Workout:

20 sets of:

3 cleans

3 jerks
3 OHS

3 Snatch balance

Hands should not come off the bar during a set.

Tuesday

Workout:

As many rounds as possible in 20 min. of:

5 Body weight dead lifts

10 1/2 Body weight push press

15 sit ups

Ariel and Vicki trying it out!

Happy Monday

Workout:

4 rounds

25 pull ups

25 push ups

25 sit ups

25 squats

Saturday

We are back from Philly! We had a great trip, enjoyed time with family and had a great workout and fun time with the folks at CrossFit Greyskull this morning! I forgot to snap a picture, but Johnny did and hopefully I can get a copy from him soon.

Friday

Food Fest is over! Time to come out of the carbohydrate and retail coma and get back to working out!
Craig and I are heading over to CrossFit Greyskull tomorrow morning for a workout before we head back to Geneseo.
Sunday workout at 2 PM.
If I don't see you on Sunday I'll see you next week!

Happy Thanksgiving!

Everyone! Enjoy your turkey, stuffing, mashed potatoes, squash, cranberry sauce, gravy, bread, pie, and time spent with your friends and family!

JP will be in the gym to run workouts Friday 6AM-7AM and 4PM-6PM, and Saturday 8AM - Noon.

We will be back for Sunday workout.

Have a great day!

Fran

Sounds so simple! Two exercises....21-15-9. A push, pull and squat...a complete workout. Depending on your fitness level...over in 7-15 minutes. But every time this workout comes up I practically shake with fear! As usual, we were all completely drained after finishing Fran. Congratulations to JP! Time: 6:44! A PR by 3:16!

Tuesday

Alecia medicine ball cleaning and Lisa on the rope!
It was a tough workout today (aren't they all??) and everyone did a great job!

Monday

Workout:
25-20-15-10
Medicine Ball cleans
DB thrusters
box jumps

Everybody did a super job with this workout today!

We are now in Holiday Season! I love the holidays but it is a super busy time for all of us. Please make sure that you keep your health a priority and don't skip your workouts!! :)

Sunday

Don't forget to join us for a free workout today at 2:00!

Thanksgiving Holiday hours:
Wednesday - Normal hours
Thursday - Closed
Friday - Normal hours
Saturday/Sunday - Normal hours
JP will be running classes on Friday and Saturday

We had another great week!

Lots of new faces and I finally finished those burpees!

Thursday

Wow! It's been a busy week! Almost everyone was super sore from the Sunday workout! Sorry guys...if it's any consolation...I was totally feeling your pain!

There are several new faces at CrossFit Geneseo. George, Ariel, and Bruce all completed their first workouts this week! And it was very nice to have Sandy Peters and her family back after a 6 week crazy marathon marathon!

Craig worked out at CrossFit Charlotte this week and even got his picture on their website. They are very nice folks down there! http://www.crossfitcharlotte.com/wpg2?g2_itemId=2149

Cliff and his family are traveling to Disney World this week and Cliff plans to work out at CrossFit Evolution http://www.crossfitevolution.com/ while he is down there.

PR's all around!

5x5 Back squats today. Everyone has beaten their previous weights on this workout so far today! Will went up 20#! He said he found his "inner Craig" this morning.

Sunday

We had a great workout today! Teams of 3 completed 10 minutes of burpee broad jumps and overhead walking lunges for # of rounds, then 30 minutes of "Cindy" for # of rounds. 12 people doing some serious sweating!

T-shirts arrived! Thanks to Stash for the t-shirt delivery and for bringing a friend to the workout!

The T-shirts look great and you can have one for $10.

I haven't had a lot of words lately......

......but they say that a picture is worth 1,000

It's been a great week!