Friday

Yesterday was our one year anniversary of being CrossFit affiliated! What a fantastic year it has been! So many of us have accomplished great things in the last year!

Workout:

21-15-9

SDHP (M-95#, W-65#)

Ring dips

Thursday

Jumping Pull ups!

A word about your diet: Folks, if you don't eat right it will affect your performance! Just like your mother always said - Breakfast is the most important meal of the day! Besides your mother....several other experts agree! When you first get up you have fasted for 8 -12 hours! Your body needs food. Eating first thing in the morning fires up your metabolism and tells your body that nutrition is coming and it's ok to burn some fat for energy. When you starve your body kicks into famine mode and hangs onto the fat. Just try eating breakfast everyday within 30 minutes of getting up and tell me I'm wrong! And remember to get a little protein in that breakfast!

Wednesday

Yikes that's some snow today! So far everyone has made it in for their workout though! We're a tough bunch.

A good front squat is a necessary pre-requisite for a clean. You will not be able to clean it unless you can front squat it. You are not going to front squat it unless you have a nice rack. Here is a great video from Again Faster on fixing the front squat rack: http://www.againfaster.com/the-micd-instructor/2009/1/17/the-front-squat.html

Workout:
4 rounds
15 Front squats
25 jumping pullups

Tuesday

Workout:

21-15-9-15-21

Jumping squats

Push press

Monday

Workout:

4 rounds

15 Backsquat

25 push ups

25 KTE

Another great Sunday workout!

Saturday

Didn't get the camera out today but some awesome work happened in the barn this morning! New PR's on the CrossFit Total by Evan, Cooper, JP and yours truly! And Lynn pulled 105# off the floor with near perfect form! Did I mention this was her 5th ever crossfit workout?? And that she is a tiny little woman??

Hope to see some of you tomorrow for the 2 PM workout!

Friday

Why has CrossFit grown from 300 affiliates worldwide 1 year ago when CrossFit Geneseo affiliated to almost 1000 affiliates worldwide one year later?

Because it works. That's the simple answer. Why does it work?

The CrossFit method uses constantly varied if not randomized functional movements executed at high intensity. That's the short definition that I think leaves out one key element - community. Regardless if you crossfit on your own, at an affiliate, or in a globogym with your friends, you belong to a worldwide community that does the same workouts, and has the same training philosophy. We share a language: "What's your Fran time?" "Cindy is a bitch" "Yeah Burpees". We have all been to that scary, painful place these workouts take you to and have survived together. That is how relationships are built and those relationships keep bringing us back to the workout. This builds consistency in our training. Consistensy is essential to the success of any exercise regimen.

Another significant component missing in the short definition is correct form or virtuosity. The CrossFit method insists that the functional movements are done with correct and precise form to decrease risk of injury and exercise the joints through a full range of motion. This results in a body that is trained for whatever life throws your way.

Constantly varied because the demands of life are constantly varied and that is how we need to train. Also, a constantly varied exercise regimen is going to create the greatest physical adaptions. In the words of our very own JP Mummey..."these workouts will never get easier, but the rest of your life will".

Functional movements are multi-joint and elemental. Functional movements are or mimic actual movements required in our daily lives. We don't isolate muscles. You will never be asked to do a bicep curl in this gym, and if I catch you doing one.....25 burpees for you! Our muscles were meant to work together as a team and that is how we train them.

High intensity. I'm sorry, but if you can concentrate on watching TV or reading a book while you are exercising you are not performing at the appropriate intensity and you are possibly wasting your time! You should be...... gasping for air, heart beating out of your chest, muscles failing, dripping with sweat, every ounce of concentration on the task at hand..... exercising. Only then will you truly realize the benefit of exercise. That is what we do here. That is why we use a stop watch and encourage some friendly competition! Very few people can start crossfit at this level of intensity, but it is what we work up to.

We can work with any one who is not afraid to work hard. All of the exercises and movements can be adapted to any level of fitness, but hard work is absolutely required.

Thursday

Workout:
As many rounds as possible in 20 minutes of:
5 DB swings L and R
5 DB cleans L and R
5 DB snatches L and R
5 push ups






Kristen and Ariel hitting the workout this morning. They did an awesome job! 14 rounds!

Wednesday

Busy morning in the barn! Julie and Heather stopped by for a workout. They are a bit new to CrossFit but catching on very fast! Patti had a kickboxing class and a Pilates class. JP stopped by and we hit the main site WOD which was deceptively difficult. I was very happy to see Lynn last night for her second CrossFit workout. She's doing great. I'm also very happy to have Evan back from Christmas break...and....

George got his first pull up last night!!!! Make sure you give him a high five if you see him or leave one in comments.

A note about comments...it's a great way for us to communicate and encourage each other. Most everyone who works out here checks the website.

Tuesday

Workout:
5 rounds
row 500m
15 GHD sit ups
15 BW Deadlifts


Big day for Ariel!! She got her first unassisted pull up...and she got 2!!

Monday

The 8 AM class post workout and Will squattin'

Workout:

5 rounds for time of

100 rope jumps

50 squats

10 burpees

A lot of people might use "the kids don't have school" as an excuse to skip a workout. Not the ladies of the 8 AM class! And I think the kids had a pretty good time :)

Found my Phone!

What a great group we had for the Sunday workout today! Burpee broad jumps, walking lunges and a team Cindy! Fun!

Check out Joe Celso's (Crossfit Rochester) post from 1/17. I really couldn't have said it any better! http://www.crossfitrochester.com/

I lost my phone

I lost my phone last night so if I haven't gotten back to you that's why. Hope to find it soon!

And the Air Force Chimes In

I need a Coast Guard guy/gal to settle this!

Friday

Awesome, strong, beautiful Crossfit Geneseo women!

Thursday

JP's body weight OHS, and this military competition is starting to get interesting!

Ariel and Kristen did some awesome work on low bar back squats this morning!

Workout:
5-5-5-5-5
Backsquat

Wednesday

Craig and Eileen sporting the latest in fashion! The CrossFit Geneseo Tee-Shirt!

Workout:

Work up to 1 rep max Turkish Get up

JP stopped in today for a workout. He beat my time in spite of having the last week off. He says little Chase Alexander Mummey is doing great! Oh, and the Marine Corp. beat both Army and Navy....and the civilian ;)

Monday

Cliff, Sean, and George getting in some "virtual shoveling"! Navy beat Army today, but they were both beaten by a certain civilian ;)

We have some new faces around here this week! Please welcome Kristen, Meghan, Julie and Daphne! I'm super stoked to be training these very fit and motivated ladies! Future Fire Breathers! I'm going to need to train hard to keep a few records on the board!

Workout:
Courtesy of CrossFit.com
30-25-20-15-10-5
Virtual Shoveling
Pull ups

We had a great workout today!

Sunday

Coop doing body weight dead lifts, and he did a lot of them! Nice starting position, loses his back just a hair mid lift and finishes with full extension! Nice work Coop!

Please join us for 2 PM workout! We're expecting a good crowd today! It will be super fun! If you can, plan on staying a little while after the workout as the Beaglers will be joining us after their hunt for some refreshments!

Saturday

Quote of the week: "You know it's bad when the Burpees aren't your problem" - Luanne

Workout:

20-18-16-14-12-10-8-6-4-2

Deadlift (body weight)

2-4-6-8-10-12-14-16-18-20

KTE

Start with 20 DL and 2 KTE, then 18 DL and 4 KTE and so on.

Guess I'm not so crazy after all for working out with this cold!

http://www.nytimes.com/2008/12/25/health/nutrition/25best.html?_r=2&scp=1&sq=personal%20best;%20don't%20starve%20a%20cold&st=cse

Friday

Cliff pulls up 6 wheels!

Workout:

As many rounds as possible in 20 minutes of:

Burpee broad jump 25 ft

10 DB swings

Burpee broad jump 25 ft

10 pull ups

Thursday

Ladies!! Lifting weights will NOT make you huge, muscular or masculine! Even very few men are able to achieve big muscles and those that do spend hours a day training and adhere to very precise and complicated diets. Bodybuilders diet to get their body fat extremely low, dehydrate, and tan before a show. They do not look like they do on TV in their normal everyday lives!

Muscles are very much smaller than fat per pound. It is the body fat that makes people look huge! Losing body fat and lifting will make your muscles look more defined because the layer of fat between the skin and the muscle is thinner and the shape of the muscle can be seen.

Here is a link to an article on this subject from Stuptuous.com...one of my favorite strength training sites.

http://www.stumptuous.com/cms/displayarticle.php?aid=45

Pound for pound I've got one of the best deadlifts in the gym. Am I huge?

Workout:

3-3-3-3-3

Deadlift

Any resemblance to yesterday's photo?

Congratulations to JP and Sam on the birth of their son today!

from JP: "He's already mastered his 1 rep max face! 5 lbs 4 ounces, 18 inches, curly hair, massive feet. Not bad for a month early."

Another CrossFitter born!

Tuesday

Another really great "ugly face" from JP

Another great article from our friends at Again Faster:
"In the bottom of a clean, quads burning, you'll want to quit. Pulling deadlifts, the skin on your hands tearing, you'll want to quit. Your body protesting, crying for relief as your veins pump waste, you'll want to quit.Your mind will scream from its high perch, commanding you to stop, lest you break, crash, and burn. Feeling the outer limits of your capabilities, it will hit every physical and emotional alarm in the arsenal, rocketing pain, misery, and doubt into your thoughts.It would be easy to give in to the hot rush of your brain's emergency brake. To drop the bar. To get off the rings. To let your knees collapse as panic breaths heave through your chest.
Don't. Superhuman performance is separated from mere fitness by the undeniable need to persist, to never give up. Those who achieve are resilient. Standing when you want to fall, punching when you want to tap out, and running when you want to walk are the necessities of elite athleticism..." continue http://www.againfaster.com/articles/dont-quit.html



Workout:
21-18-15-12-9-6-3
Alternating barbell lunge
Push Press

The kind of thing that goes on when Mom isn't in the gym

Monday

Luanne has a very nice OHS!; We had a great group in for a New Year's Eve workout; Kate getting in some pull ups after Kickboxing

We finally got our internet back!

Workout:

Row 2000M

60 OHS -weighted

60 DB Snatches (30 each side)