Team Wadsworth

Team Wadsworth did great! Lauren and Christa came in 2nd and 3rd in their age group. I took first place in 40-44 (I was 44 when I registered!). Louise finished 4th in her age group! Everyone finished in a time they were happy with! Although I have done a lot of running this was my first race, and several of us hadn't done any running until a year ago. Go CrossFit!!

Sunday

Team Wadsworth is running the Oak Tree 5 K this morning! http://www.geneseevalleyconservancy.org/oak_race.html
One year ago several us of would not have even imagined running a 3.1 mile race! I am so proud of my Team Wadsworth CrossFitters! Not only are they lifting more, jumping higher, moving faster, and living better, we are running a race together!

Saturday

Neil - rowin' and squattin'

We had a great week at CrossFit Geneseo! We got a new squat rack which ought to help us when we have those bigger classes! We welcome Evan, Jen and Pat who started this week!

Thursday

Workout:

6 rounds

10 front squats

10 pullups

10 back squats

10 pushups

Wednesday

Early morning walking lunges!

Elite fitness is not just about exercise! Eating the right foods in the right portions is also important. Good nutrition is the foundation upon which you build your strength and stamina via exercise. A new venture by Krista Scott-Dixon of stumptuous.com. Check it out! I downloaded the free issue and it is beautiful. Nice pictures, in depth nutritional information, a good cause, and recipes.

http://spezzatino.com/

Workout:

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

DL (60-75% of 1-rep max)

Burpees

Tuesday

Workout:
As many rounds as possible in 10 minutes of:
1 Clean
3 Jerk

Look who joined me in the barn this morning while I was doing some paperwork! I can't decide whether or not to start training the little guy....or have the cat spend a little more time out here!

Monday

The last week of summer. Soon we will all be on a more "regular" schedule. The kids will be back in school and work schedules return to a more normal pace. This can be a very good thing for your workouts. A consistent schedule makes it a bit easier to fit your workouts in.

Workout:

1. 8 Tabata rounds of hanging from the pull up bar in a L-sit, then

2. 21-15-9 of Back squats and HSPU, then

3. 8 more Tabata rounds of hanging L-sit.

(Tabata: 20 seconds of work followed by 10 seconds of rest)

Sunday

We had a great group of 10 at 8 AM this morning. We did pullups, KTE, burpees, tire flips and 440 m runs. It was the first CrossFit workout for Omar and Diana and they both did great! Diana and Craig's team won! They were through their deck while the rest of us had several cards to go!

Saturday

Workout:

30 Man makers for time

Ladies -15# DB's, Gentlemen -25# DB's

Quote of the week:

"If you make me do a squat today I will tackle you to the ground" - Alecia Scorsone

By the way....she did do a few squats that day, and I lived to tell about it!

45....and never better!

Workout:

45 Thrusters

45 SDHP

45 DB swings

45 power cleans
45 jumping pull ups

(ladies use 45# for Thruster, SDHP, and cleans, 30# DB)

(gentlemen. 65-75# and 40-45#)

Thursday

Workout:

As many rounds as possible in 20 minutes of:

5 DB cleans each arm

10 dips

15 sit ups

We got some new equipment this week! A new 10 lb. Dynamax ball and this sweet 15# training barbell and 5 lb. hi-tech plates. Great for kids and the novice weightlifter!

Wednesday

We're doing "Helen" today. 3 rounds of 400 m run, 21 DB swings, and 12 pullups. Will and Louise beat their last time by over a minute!! And Will swung more weight and has gone from assisted pull ups to unassisted pullups! Awesome job Will!

Cliff, Elizabeth and Neil did it for the first time and they did great! I am so impressed!

Best time for the day so far goes to Ms. Schmitt! Eileen recovered from her "bad day" the other day and turned in a very good time for this workout.

It does matter what you eat!

I notice a difference in my performance if my diet has been less than stellar. Found this while surfing the net today. http://www.precisionnutrition.com/members/showthread.php?t=14001
CrossFit alone will defintely make you stronger, more flexible, coordinated and all that jazz, but if you want to seriously lose body fat and gain muscle.....you have to change your diet! Just eliminate the soda, sugar and white flour for a few weeks and tell me I'm wrong!

Today in the barn we worked our max deadlift. Neil...new to the deadlift....pulled 200# off the floor with good form! Way to go Neil!

Monday

Workout:

5 rounds for time

15 DL

50 squats

15 pushups

Sunday

Joe, Coop, and Louise joined Craig, Em and me at 8 AM. We did a deck of cards where diamonds were pullups, hearts were KTE's, clubs were DB swings and spades were clean and jerk (45# for the ladies and 65# for the gentlemen). Aces were 400 m runs. Louise's awesome clean and jerk and her improved running made all the difference and the old ladies were first through their deck!

I read a couple of great articles this morning written by Johnny Pain, owner of CrossFit Greyskull in Philadelphia. Thought I'd share the links!

http://greyskullarticles.blogspot.com/2008/08/one-percent.html

http://greyskullarticles.blogspot.com/2008/08/momentum.html

Saturday

We are going to a party this afternoon. Tom and Eileen Bushnell are celebrating their 25th wedding anniversary! I guess I shouldn't be surprised that 2 people who have stuck together for 25 years have been able to stick to a committment to exercise! I am priviledged to know this couple!

Congratulations Tom and Eileen! We hope you have at least another 25 wonderful years!

Friday

Maybe you think exercise is something you do if you have extra time or money. A luxury. I disagree. Exercise is as essential to your health and quality of life as food, shelter and sleep. Sure, you might get away with not exercising for awhile, but it will definitely catch up to you with things like obesity, diabetes, heart disease, or just the inability to do the things you want to do. Unless your job requires you to move around alot and lift heavy things, you need to find the time and make it a priority to use your body in a very physical way, i.e. exercise.

The CrossFit method trains your body in a functional way. In other words, the exercises we use (squats, deadlifts, pull ups, etc.) are exercises that use all of your muscles as a "team" in order to produce increases in functional strength. Learning to deadlift correctly will enable you to safely lift any heavy object that life requires you to lift. Regularly training the squat will give you the strength and flexibility to run better, jump better, climb better, dance better! Your posture will improve and you will have increased stamina.

One half hour to one hour 4-5 days a week. As necessary as food, shelter and sleep. Makes sense to make it a priority.

Performance

I've been told I'm "scary". I have been described as part sadist,
part cheerleader. Ok. I am a little intense and I am passionate about fitness and health, but I have never killed anyone and athletes (we are ALL athletes here) who train here are always VERY happy after a workout. (After they catch their breath ;).
We have some athletes here who started CrossFit in a very deconditioned state who are now accomplishing amazing things. Former couch potatoes who are running and deadlifting their bodyweight. Gym class flunkies who are doing pull ups.
CrossFit is very basic, functional movements that are entirely scalable to any fitness level and if you train consistently you will get stronger, more flexible, have improved balance and coordination, less fatigue, and accomplish tasks in your everyday life more easily. Yes, you will also look better naked, but that is not our focus. Our focus is on what you can do. We record your weights lifted and time it takes you to complete a workout. We can measure improvement. Performance.

Wednesday

Just in case any of you girls out there still think weightlifting is going to make you "big". Check out these beautiful, strong, world class weightlifters!

First ever at CrossFit Geneseo!

An all MAN class!

And....not everybody beat Cliff's time!

More than you ever thought possible

Without exception........

Every athlete who trains here has done more than they ever thought possible. Just a few examples......

-Jessica has improved her half marathon time by 15 minutes!

-Neil ran a 1/2 mile!

-Cindy and Eileen did box jumps!

-Tom ran 400 m 3 times with w/out stopping to walk!

-I can do 1o pull ups in a row....several times during a workout!!

......consistently training at your physical and psychological limits allows you to do things you never thought possible.

Friday

Today we focused on form and practiced all of our lifts with PVC pipe. It always amazes me how fatigued and out of breath I get when working these lifts with no weight!

It is important to take a day every now and then to back off the heavy stuff and focus on improving form. Good form will enable you to lift more and is essential to preventing injury.

Everyone improved their form today, and several got the "hang" of the clean for the first time. Geneseo CrossFitters are the best!

Thursday

Workout:

10 Rounds

Bear Crawl 50 ft

10 Thrusters

Crab Walk 50 ft

10 SDHP

(ladies 45-65#, gents 95-135#)

Wednesday

Workout:

21-15-9

Deadlift

DB Push jerk

50 air squats after each round

Gentlemen #185 DL, 35# DBs, Ladies 95# DL 15# DBs

Picture of JP and Carrie after their workout this morning. Congratulations to JP who is attending a CrossFit level 1 certification this weekend. I think there is a fantastic trainer in Bath, NY's future.

Tuesday

Workout:

3 rounds

10 TGU

20 push ups

30 DB swings

40 sit ups

50 squats

Dana and Elizabeth practicing squats.

The squat is such a fundamental movement. Those who regularly train the squat are stronger, more flexible and more generally fit than those who do not. The better your squat is, the better you will be at everything you do. Practice squats regularly!

"There is simply no other exercise , and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." ~ Mark Rippetoe & Lon Kilgore , Starting Strength -Basic Barbell Training.

I highly reccommend that anyone interested in improving their lifts read this book.

There are still several spots available for the Tuesday Kickboxing class and 2 places available for the Thursday class.

Monday

Workout:

3 rounds

400 m run

15 clean and jerk

(ladies 65#, gentleman 95#)

Some more new folks this week! This is exciting!

Saturday

Some pictures from yesterday! Tom celebrated his 50th birthday by hitting the workout hard! Eileen always rocks! JP stopped by from Bath, NY to hit the main site's workout. Nice to have another person in the barn besides Coop who can actually do a muscle up! Neil got through 3 rounds of the warm up on his third visit! You rock Neil!

Sandy and Dave are having their annual summer party at the lake this afternoon. I'm sure she'd love it it you stopped by! You can call me for directions.

Workout:

21-15-9

Deadlift

HSPU

KTE

Friday

Austin got the hang of kipping those pull ups last week and boy can he go!

Workout:

30 rounds

4 pull ups

4 dips