Yeah! It's Friday!

Work out:

5 rounds

10 SDHP (ladies #65, guys #95)

10 Thrusters (same weight)

10 Box jumps

Careful on those box jumps! Don't miss! Emily and I have now gone to some high tech wound care products for our non-healing shin wounds from missed box jumps two weeks ago!

Look at the height on John's tuck jump! Wow!

for your reading pleasure: http://crossfitwatertown.typepad.com/index/2008/02/crossfit-women.html

Lisbeth Darsh is the owner/trainer at CrossFit Watertown.

workout:
50-40-30-20-10
Tuck jumps or double unders
sit-ups

Bad Days

Workout:

21-15-9

Deadlift

HSPU

KTE

I had a bad day yesterday. We all have bad days. Days when nothing seems to go our way. Sometimes we have bad workout days. Days when you just can't seem to move as fast or lift as much; nothing feels right and you feel like you can't breathe. Everyone has them. We need to just accept them for what they are and move on, get up the next day and work out. Even if you had a bad day, at least you moved your body and did something. It helps if your dog loves you!

Workout:
5 rounds for time
10 Deadlifts
10 Burpees
http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv

Workout:

5-5-5-5-5

Deadlift

Shoulder Press

weights should be your 5-rep max. Warm-up w/light weight and correct form before proceeding to the workout.

Pictures from today!

I survived the skiing!

I survived the skiing and (don't tell Sandy) actually enjoyed it quite a bit! Legs are a little sore. It was a good workout as promised! John took to it like a fish to water! Hopefully we will have some pictures up soon.

Today is Vegas at 2:00PM. The sun is shining! Plan to stay for a little while after the workout to share a bite to eat and a drink with the Beaglers!

fun article on lifting for women on t-nation: http://www.t-nation.com/readArticle.do?id=459296

John with Austin and Connor Peters

We're going skiing

I won't be in the barn today. We are headed off to Holiday Valley to give skiing a try! I am looking forward to the workout that everyone assures me skiing is, but I'm not looking forward to the cold or the falling down part!
If you're working out on your own today:
3 Rounds
50 Burpees
50 Situps

Workout:
5 rounds
20 Overhead squats (empty bar)
20 DB swings
20 Push jerks
20 GHD situps

Workout:

3-3-3-3-3
Weighted Pushups
Cleans
For weighted push ups put a plate on your back...if no plates have a small child or dog sit on your back....be creative :)
clean:http://media.crossfit.com/cf-video/CleanCatchHeight.wmv

Work out:

3 rounds

1 minute each of:

pushups

situps

squats

lunges

pullups

burpees

SDHP (30#)

We got our sign!

President's Day

Since Em and I really bunged up our shins yesterday doing box jumps thought I'd post a no legs work out:

5 rounds

10 Bench press

10 pullups

post time and weight to comments

Please go to http://www.crossfitrochester.com/ today for an excellent explantion of why we need to do FULL squats! Nice writing Joe! Besides that, he says some nice things about CrossFit Geneseo!

Come on down at 2PM for a Vegas Workout

I'm really looking forward to our work out today! The weather is a bit warmer and the days are getting a bit longer!! Yipee! Spring will come!

I have decided to start posting some links to articles I think you will find informative and entertaining. Today I'm posting a link to an excellent "how to" article on learning to squat on stumptuous.com. This site has great information on weight training.

http://www.stumptuous.com/cms/displayarticle.php?aid=164

and one from Crossfit Boston on the clean and jerk

http://crossfitboston.squarespace.com/wod/2008/2/17/teaching-the-power-clean-and-push-jerk.html

Work out:

5 rounds
20 box jumps
20 SDHP
20 pushups

It's Friday!

Work out:

4 rounds

run .25 mile or 300 rope jumps

50 sit ups

50 supine back extensions

Happy Valentines Day

Work out

"Fran"

21-15-9

95# Thruster (Ladies use 65#)

Pull-ups

John and Austin practicing their overhead squats!

This is also a new hero work out. Please go and read www.crossfit.com

Work out:

75 Power Snatch for time

Ladies 35# Men 65#

Will and Louise......awesome!

Work out

Complete as many rounds in 20 minutes of

2 muscle ups

4 HSPU

8 DB Swings

This is a new "hero" work out posted at CrossFit today, please go and read

http://www.crossfit.com/

The sub for muscle up is 3 pullups and 3 dips for each muscle up

Handstand push ups can be done with feet on the wall, counter, whatever works

Dumbell swings should be done with the heaviest DB you can find

John works out too!!

Some pictures from yesterdays workout with the guys from CrossFit Rochester.

Work out
21 Back Squats
300 rope jumps

15 Back squats

300 rope jumps

9 Back squats

300 rope jumps

What a Blast

16 people worked out in the barn today. What a blast! Thanks to Joe and the gang from Crossfit Rochester for making the trip to join us today! We will return the favor soon! Here's a picture of the whole group!

Visitors Today

It's going to be cold this afternoon but we shouldn't have any trouble heating up the barn with today's workout! We are expecting Joe and 3-4 Rochester Crossfitters to join us for the workout this afternoon. Let's give them a warm Geneseo welcome!! See you at 2:00!

Craig's "sweat angel" after the 6-6-6 workout! Keep in mind the average temperature in the barn is 48 degrees!

Internet seems to be working at the moment

Work out:

Run 5k (3.1 miles)

or

3-3-3-3-3 Push jerk and

3-3-3-3-3 Deadlift

Friday - Saturday 2/8 and 9

Internet problems, check back soon we hope to be up and updating.....

Work out:

6 Rounds

6 Burpees

6 Manmakers

6 Turkish get ups

Will....the fittest politician in Liv. Co.!

Wednesday February 6

Work out:

3 rounds

24 tire flips

18 DB swings

12 body rows

We have tee shirts and sweatshirts available now at Cafe Press. The link is on the left side of this page!

Luanne flipping a tire. She is getting so strong....and a natural at the O lifts!

Work out:

Set a timer for 20 minutes

Do

20 Sumo deadlift high pulls w/30#

15 push ups

10 KTE

Count # of rounds completed

Rumor has it....

......That Joe Celso and some of his gang from CrossFit Rochester http://www.crossfitrochester.com/ might be joining us for a workout on Sunday! I took Joe's Fundamentals course in June and learned A LOT! He is a great trainer! Make sure you stop by on Sunday to meet and work out with this great bunch of people!
Sunday Feb. 24th after the workout the Beaglers of the Roscommon Hounds will be joining us in the gym for the after Beagling Tea! They are beagling at Dewey Hill that day. Bring a dish to pass if you feel so moved! Only in Geneseo! Crossfitters party with Beaglers!

New Pictures!

The winning team....minus Erica (camera shy)

The Pats won!

And Billy....going heavy!

Vegas or not!

It's Sunday! We play on Sundays! Come on down and join us for a fun workout before the Superbowl!

We are going to do something new and different today in honor of Superbowl Sunday!

Saturday February 2

Workout:

Tabata
Pull ups
Push ups
Sit ups
Squats
Complete 8 intervals of 20 seconds of work followed by 10 seconds of rest of each excercise (total intervals will be 32).There is no rest between exercises. Count total # of reps for each interval.

Friday February 1

Work out
5 rounds
50 squats
100 rope jumps
for time