Saturday

Work out:

4 rounds for time

30 wall balls

15 pull ups

200 rope jumps

Excellent article by Lisbeth Darsh, Head Trainer/Owner, CrossFit Watertown in CT.”

A must read for the ladies!

http://crossfitwatertown.typepad.com/index/2008/05/one-womans-mani.html

Free group workout tomorrow at 2:00 PM. Starting June 8 Sunday workouts will be at 8:00 AM.

Friday

Workout:

10-9-8-7-6-5-4-3-2-1

Hang clean

DB swing

KTE

BTW -Everyone should know that Alecia did a 220# deadlift yesterday!

Thursday

Workout:

3 rounds

10 OHS

10 Clean and Jerk

10 Back Squats

10 SDHP

10 Front Squats

10 Snatches

Ladies 55# Gents 95#

Wednesday

Inspirational article by Jon Gilson, Again Faster http://www.againfaster.com/articles/dedication.html

Workout:

Find you max dead lift

run 2 miles

So far today....

EB 150#

CS 170#

TB 300#

LW 185#

WW 345#

(last week) JC 210#

Tuesday

Hope everyone had a safe and enjoyable Memorial Day!

An extra 600 sq. feet of space in the barn came quite a bit closer to becoming a reality this weekend as we got most of the plywood flooring down. We hope to have it fisnished and carpeted before the party on the 28th. We discovered that we will definitely be needing an exhuast fan up there! Very warm on the 2nd floor!

Workout:

3 rounds

15 OHS

20 pull ups

30 box jumps

40 sit ups

400 m run

Sunday

Workout at 2:00 PM today!

Saturday

Workout:

4 rounds for time

20 KTE
20 DB swings
20 sit ups
20 box jumps
Run 400 m

Friday

Workout:

5 rounds

10 tire flips

400M Farmer's walk

This workout will really challenge your grip strength. Ladies should use a pair of 20 -30 # DB's. Gentlemen 30-45#.

Thursday

Workout:

3 rounds for time

50 squats

40 DB swings

30 sit ups

20 pushups

10 Turkish Getups

Wednesday

Workout:

As many rounds as possible in 5 min X3 with 3 min rest between rounds:

5 pull ups

5 burpees

Time is precious and none of us have enough of it. So why do we waste time not giving 100% to our workout? We have sacrificed something else we could have been doing to exercise, so we should make the most of that time and get every possible benefit from the time invested. Use the warm up to clear your mind of all the things that are distracting you and when you start the work out give it your full attention. Use everything you've got. Do it as heavy as you can and as fast as you can with good form. When it is over you will be glad that you did. You will know you made the most of the time you invested. And you will be surprised almost every time at what you have accomplished!

Tuesday

Workout:

Do 25 of the following progression. Do not set the bar down until each set is completed.

1 Shoulder press

2 Push press

3 Push Jerk

4 Thrusters

5 front squat

Ladies 35# Gentleman 65#

Hey everybody! Jessica Clarke got a 210# deadlift today!!! I'm so proud I could cry! If you see her give her a high five!!

Monday

Found this idea from another Affiliate:

CrossFit H.O.R.S.E

20 pull ups

40 DB swings

30 KTE

50 squats

30 SDHP

25 pushups

50 sit ups

20 burpees

6 manmakers

20 thrusters

With a partner: Start each exercise together. The one to finish last gets a letter next to their name. Then proceed to the next exercise. The first one to spell HORSE loses. Keep rotating through the exercises until one player spells HORSE.

Sunday

Free and fun group workout at 2:00PM!

We had visitors yesterday

Greg, Patty and Steve Lobotsky of Hudson Valley CrossFit stopped by to visit yesterday. They are in the area to celebrate Greg's graduation from SUNY Brockport this weekend.

We really enjoyed their visit.

The CrossFit community is just packed with super nice people!

If you are ever in their neighborhood make sure you stop in and see them. We are going to visit this summer on our way to the Cape. They have a barn too!

http://hudsonvalleycrossfit.blogspot.com/

A Note About That Number on the Scale

I have had a request to address weight...ya know....that pesky number on the bathroom scale if you are one of those people that checks. I stopped regularly measuring my weight a long time ago. It gets checked a few times a year at the doctor's office. I stopped for several reasons. First of all, I decided that I don't really care what I weigh if my size 2 jeans still fit. Second, I have done enough research to understand that body composition is a much better indicator of health than weight. Again, I don't need a formal measurement of body composition because I know that if I can see my muscles in the mirror that my bodyfat percentage is fairly low.
If you consume more calories than you expend you will gain weight and if you expend more calories than you consume you will lose weight. If you lose weight without eating the right foods and strength training you can actually lose enough muscle that your % of bodyfat goes up even if the number on the scale goes down. For example.....as a person who has struggled my whole life with weight I have gone on diets that have gotten me down to my current weight (125) in the past and I wore a size 8. I currently wear a size 2 or 4 at the same weight. The difference? Body composition. Fat takes up a whole lot more space per pound than muscle.
I prefer my athletes focus on performance and not the scale in the bathroom. If your jeans are starting to get tight, you need to do more "fork drops" and "table get-ups" (1 set of each - 3X/day)! Or you need to look at what you are eating and make some better choices. You might also want to consider training a little harder.

Enough of my words. I have included 4 links to articles written by Krista Scott-Dixon that are a Bodyfat 101 course.

http://www.stumptuous.com/cms/displayarticle.php?aid=11
http://www.stumptuous.com/cms/displayarticle.php?aid=12
http://www.stumptuous.com/cms/displayarticle.php?aid=13
http://www.stumptuous.com/cms/displayarticle.php?aid=14

Friday

I don't want to scare anyone, because CrossFit is doable for anyone. We can scale the load and intensity to anyone at any fitness level and everyone starts slow, learns proper form, and gets used to the exercises. That said:


CrossFit is hard work. You will be expected to work out at or near your physical and psychological limits. If you are working at the proper intensity sometimes you will get a blister. You will definitely develop some callouses and you will occasionally get a bruise or some kind of wound. Sore muscles are pretty much guaranteed and even though we do everything we can to prevent it there is a chance you could even sustain an injury.

Anything worth having is hard work to get. If elite fitness were easy to attain..... everyone would have it. Having the strength, energy, and skill to easily complete the tasks that life throws your way is worth the work.

Workout:
5 rounds
Run 400
15 Deadlift
15 OHS

Thursday

Workout:

6 rounds

5 Burpees

10 wall balls

15 High pulls (gentleman 65#, ladies 35#)

20 sit ups

Wednesday

This tire is really fun to jump on!

Broad and general fitness is what we seek here. CrossFit workouts are designed to train all aspects of fitness: strength, power, speed, balance, agility, flexibility, stamina, endurance, coordination and accuracy. Workouts consist of contantly varied functional movements executed at high intensity. If you consistently train for these you will achieve a broad and general fitness that will transfer to any sport or activity you engage in.


Workout:
5 rounds
run 400 m
10 cleans
15 pushups

Accountability

CrossFit and group workouts are effective not just because the community makes it more fun. The community also makes us accountable. We say that we are going to do a workout and the community holds us to it. Most of us simply do not have the discipline to stay with a fitness program that is as challenging as CrossFit without being accountable to others. On days I have to workout alone it is very helpful that I know I still need to report my time/weight to someone else....keeps me from deciding to have a bowl of ice cream instead of working out!

Workout:

As many rounds as possible in 20 Minutes:

7 thrusters (ladies 65#, gentleman 95#)

7 box jumps (24" box)

7 pull ups

7 DB swings

Not a bad squat....

.....for a woman previously allergic to exercise!

Monday

My father worked out with us yesterday and after the workout we worked on his deadlift form. Dad, besides being a great dad and dentist, has been an athlete all of his life and has always inspired me to stay fit and take care of my body. Those of us who are parents are giving a wonderful gift to our children when we model good behaviors like regular exercise.

Excellent article on why we do INTENSE exercise! : http://www.precisionnutrition.com/members/showthread.php?t=11765

Workout:

7 rounds

5 Overhead Squats

10 push jerks

15 back squats

(gentleman use 95#, ladies use 65#, animals like Stash use 135#)

Happy Mother's Day

Happy Mother's Day to all you CrossFit Moms! Hope to see some of you at 2:00 PM!

Saturday

Craig went to the dump today and came home with a HUGE tire. I can't even budge it but it is fun to jump on!

Sunday workout is still on for tomorrow at 2:00 PM even though it's Mother's Day.

CrossFit Geneseo is now on Facebook!

If you are a bit creative....

....you don't really have to be in a gym to get a good workout.

try this: http://www.shovelglove.com/

Or as Emily said yesterday, "Set a timer for 20 minutes and do some Dog Pulls"! You will get a good workout and your dog will be happy!

Thursday

Big news! My daughter Laura who was previously allergic to exercise did her first CrossFit workout last night! She tried the rower the other day and really liked the workout. She also found a friend who is fun to work out with...Sarah. They both did great!

Sometimes you just need to find the right motivation to work out. For some the desire to be healthier or look better is enough motivation. For others it has to be fun, a social event that is pleasurable. Laura enjoys Sarah's company and they motivated eachother to finish the workout. They worked hard, but they also laughed and talked. My T/TH morning class is great at motivating eachother! They consistently achieve great times on the workouts and they usually finish together. I love watching and listening to them cheer eachother on.

Workout:

5 rounds

15 BW Deadlift

15 HSPU

15 KTE

Wednesday

Workout:


50 Jumping pull ups
50 DB swings
50 SDHP
50 Wall ball
50 KTE
50 Dips
50 Walking lunges
50 Back extensions
50 Thrusters
50 Burpees

We've had several new people in the gym this week! Kathy did her first real pull ups on Sunday! Everyone is having fun playing with the new rower and I ordered a couple of dynamax balls yesterday which will make wall balls way more fun! Everyone is getting better, stronger, faster and I couldn't be more proud of all of you!

Tuesday

3 rounds

40 wall balls

40 KTE

40 DB swings

Emma visited today while her mom was working out. Kids love this stuff!

Monday

Late post today! Sorry! Serious car trouble....long story.

Emily had some fun with the new rower on Saturday!

21-15-9

Bench Press

Back Squat

Pull up

Deadlift

Dip

Plank Rows (21-15-9 each side, alternating)

Sunday

Group Workout at 2:00 PM. Free!

Saturday

Yipee! We picked up our Concept 2 Rower last night!

Katie brought her brother and her husband for a workout this morning. We had a really great time.

TGIF

Exciting news! We are getting a Concept II rower today! Rowing is a great whole body workout and is prominent in CrossFit workouts but we have been unable to include it because we didn't have one. Now we do! Expect to see some rowing in your workouts next week!

Work out:
21-15-9
Back squat
Shoulder press
Pull up

Good Form

Good form is essential to the safety and efficacy of your workout! By not doing a full range of motion push up, pull up, squat, etc. you are training your body to only be strong through a partial range of motion. Yes, you will probably be able to complete more reps or use a heavier weight if you cheat on the range but have you really done yourself any favors? What if life requires you to do something that requires strength at the bottom of the squat for example? What if you need to pull yourself up from a dead hang? If you haven't been fully extending your arms on pull ups you will not have the strength to pull yourself up! If you haven't trained it, the strength will not be there.
A couple of good articles. The first speaks to good form. The second is a crossfit journal article on the foundations of CrossFit.
http://www.stumptuous.com/cms/displayarticle.php?aid=39
http://www.crossfit.com/journal/library/Foundations.pdf

Workout:
3 6-packs (it sounds like a good idea when you start...thanks Will for naming this one!)

6 rounds
6 Burpees
6 Man-makers
6 Turkish Get ups

In case you don't know what a man-maker is: Get a pair of DB's. Keep a hold of them and put them on the floor and jump back to plank, row each one, do a push up. Jump back to standing, clean the DB's, jerk the DB's and 2 two overhead walking lunges. That is one man-maker.

Oh....and make sure your form is good!