I'm Back!

Ready for another great week of the best workouts of your life??

I had a great time in Connecticut at the CrossFit Barbell Certification Seminar. A LOT of theoretical and practical information was presented and I met some super cool people! I have never met a Crossfitter I didn't like a whole bunch!

I didn't get any good pictures today

but the Barbell cert is going very well! We were at it from 8 AM til 6:30 PM with very little in the way of breaks and we only covered the back squat, press and bench press. I got some great new coaching tips and technique corrections. Tomorrow is the deadlift and power clean.

I'm sure JP has a great workout planned for you tomorrow!

Go Leesh!!

Alecia got her first pull up today!! She"s a big kid now!

Haven't posted in few days!

That doesn't mean nothing is going on! Lots of great work is being done here! It has been so nice to be able to get outside this week!

A reminder that I will be out of town Friday afternoon to Sunday night to attend a CrossFit Barbell Certification. JP will be covering Friday afternoon, Saturday morning and the Sunday 2 PM workout. He can be reached here.

8 AM crew doing sit ups and new member Karen warming up on the rower

Some shots from yesterday!

JP coaching Alecia's 1 RM DL this morning...which she smoked btw. 30# increase from October!


George and Leesh tire jumping!


George showing off his mad pushup skills! This guy is making amazing progress! I can barely beat his times anymore!

Got some Gravel for the driveway!

New Member Courtney push pressing and tire jumping! She's awesome!

Quote of the week: "Is this some kind of hell week or something??" - Alecia Scorsone

It was a tough week, but everybody did a great job! I don't have a picture, but everyone also give a warm welcome to new member Karen. Most of the morning crew has met her.

You want me to do what?

Alecia wasn't too happy with me after the St. Patrick's Day workout! She put in quite a performance however! The best female time and all with pretty decent form.

A word about form: Some of you....you know who you are...are a little competitive and will sacrifice form for a faster time. When I catch you I correct it, but I don't always see it so I need you to concentrate on form as well. Good form will prevent injury and in the long run will enable you to lift more weight faster. It will also improve your range of motion and functional strength.

Enjoy this sunny day!

Happy St. Pat's

5 PM BFF's Alecia and George doing burpees!

I put together a special St. Patty's workout for you today! Good stuff!

The 6 AM crew doing DB cleans, burpees and hanging leg raises!

It is worth it to try as hard as you can to get your workout in! We all have busy schedules...but what is really more important than keeping yourself healthy and fit? Your workouts need to be a priority....right behind food, shelter and sleep!

Those who train consistently see the best results. If you can't get here today....at least take advantage of this beautiful weather and do something active! Today JP and I are resting, but I'm going to do a little "active rest" and go for an easy 3 mile run!

Yeah! Workout Outside!

The youngest Geneseo Crossfitter ever!

Chase Mummey stopped by for a WOD today! He got some special one on one training with extrodinary trainer JP Mummey, pictured here helping Chase work on his squat. I think he's going to be a firebreather, even though he does spend most of his time sleeping.

The rest of us did cleans, pull ups and rope climbs.

The weather is fantastic today! Get outside and do something active! Hope to see some of you tomorrow for the Funday workout! I'm thinking we might be able to use the great outdoors in our workout!

Doing it together

Doing the WOD with other people is always more fun, and I'd bet you $100 you'll have a better time as well. Sure it's nice to have my undivided attention sometimes (or maybe not-haha) but going through that pain with someone else really enhances the whole experience. Because we all share the common experience of surviving a workout...even if done at a different time of day...we build a community. That community holds us responsible and supports our efforts and goals.

I love the community that is developing at CrossFit Geneseo!

8 AM crew kabitzing post WOD. These girls are fun!!

Thursday

I've spoken to many of you about the wonderful Oly Cert I went to last weekend. I learned some great stuff and cleaned up my own technique on the clean and jerk and snatch. I also got a bit inspired about "form" so expect me to be just a tad more nit-picky with you!

Good form is essential to your safety and your ability to make progress. I know it is frustrating to have to go back in weight or not be able to move as fast as you want to because I am harping on you about your form...but in the long run..you will be able to make progress faster if your form is rock solid.

I'm going to a Barbell Cert March 28-29. I'm pretty excited about learning more about the power lifts from Mark Rippetoe, and of course having some quality information to bring home to Geneseo CrossFitters! JP will be covering the classes and open hours as he did last weekend.

Tuesday

Some of the afternoon crew sporting their CrossFit Geneseo shirts! Everyone did a great job with a really tough workout today!

Back from Alexandria in one piece!

The Olympic Weightlifting Cert was amazing! I learned so much that will make me a better trainer for these lifts! The coaching staff in addition to Mike Burgener was amazing...including Olympians Natalie Woolfolk and Casey Burgener. As you might have imagined I also had quite a bit of fun! See you all this week!

The coaching staff at Oly Cert.

Oly Cert Day One

I was way too busy to get any pictures today! The Olympic cert day one was great! Coach Mike Burgener and the other trainers are fantastic. We spent all day on the snatch and I learned some really cool stuff to bring back to you! Clean and jerk tomorrow and hopefully I can get some pictures. Even though most of the lifting today was with PVC I think I might be really sore tomorrow.

Thursday

Made it to Alexandria! VZ Navigator rocks!
Hope you are all taking advantage of JP's excellent training skills! I'll try to get some pics of the cert up over the weekend. Weather is supposed to be nice here and the plan is to do some running tomorrow!

Wednesday

Great post by Mt.Baker CrossFit on how we look to the world!


I'm leaving for Virginia tomorrow afternoon for a CrossFit Olympic Weightlifting certification semimar. JP will be covering the gym through Sunday afternoon. I will be back for Monday morning classes. You can contact JP here

Workout:
As many rounds as possible in 20 min. of:
12 Back squats
7 pull ups
4 burpees

Tuesday

Don't know if this is legit or not...couldn't manage to verify it with a google search but Geneseo CrossFitter Sandy Peters reports:

"Did you know...... that today is U.S. Clean & Jerk Day? In the 1996 U.S.weightlifting championships, Mark Henry shattered his own records when he snatched 396 pounds and hoisted 484 pounds in the clean-and-jerk competitions. After the WWF sponsored Henry in the 1996 Olympic Games in Atlanta, he was signed to a ten-year contract, an anomaly in pro wrestling. Way to go, Mark!"
Workout:
3 rounds for time
500 m row
1o BW deadlift
10 Wall ball (20#/14#)

Luanne is an awesome athlete!

Monday

Workout:

3x5 Front squat

then:

7 rounds

5 Hang Power Clean

7 box jumps

9 sit ups

Funday Workout!

Come on Coop! Are you really using 15's???

We had a great workout today and I'm looking forward to next week! I will be out of town Thursday afternoon through Sunday evening to attend a CrossFit Olympic Weightlifting Certification Seminar. JP will be covering open hours and scheduled appointments.