Cliff and Dad....Abs Gone Bad!



Great rant from Mistress Krista over at Stumptuous.com

For those of you who have been craving a good "core" workout....

......I bring you our little version of "Abs Gone Bad"! You're going to love it!


5 AM Badasses battling it out on "Abs Gone Bad", and a visit from Celeste Young and Mia from Massachusetts!

Happenings at CrossFit Geneseo

Cliff and Dede wall balling. Coop getting cozy with the top portion of the rope.

Finally got Dad to try out the standard CrossFit post WOD recovery position, and this was the sweat angel he left. I apparently got my sweating super powers from him

Gorgeous blondes deadlifting and 5 AM badasses!

Drink your milk!

It may be good for you!
"Some 4,374 UK children from a 1930s study were traced 65 years later by researchers in Bristol and Queensland.They found those who had had high dairy and calcium intakes as children had been protected against stroke and other causes of death, journal Heart reports. Despite dairy containing artery furring fat and cholesterol, high consumption did not raise the heart disease risk."

Happy Birthday Victoria!

Today is Vick's birthday! At CrossFit Geneseo you can program the workout on your birthday. Vicky came up with a good one! I hope you'll all help us celebrate her birthday and come in and give it a try!



Interesting article brought to my attention by Rochester CrossFitter Randy Raetz.


Another great article brought to my attention by Sandy Peters. I have posted info like this before about your shoes, but this article is very comprehensive!

Pink knee socks are the best for rope climbing!

Jessica and Lynn getting a piece of "Cindy" this morning! They both did great!

Visitors from Black and Gold

These fine gentlemen from West Point are in town for a couple of weeks jumping out of helicoptors and dropped in for a workout this morning! I think we showed them a good time so they are coming back next week for more! They will be jumping at the Geneseo airport if anyone wants to go check it out!

It's good to be back!

After finally getting used to the movement of the ship.....I now seem to have to get used to the stillness of land. This gives a new definition to "rock your world" and makes overhead squats just a bit more challenging! I am very happy to be back in the barn...I just really wish it would stop moving!

Big, big thank you to Dansville Fitness Club for taking care of us while I was out of town! Check out his site for a super cool picture of Coop! I don't know what they put in the water in Dansville!

Remember we are open 8-12 tomorrow if you need to make up a workout!

Back in Business!

See you all tomorrow and in case you didn't catch it on Facebook....

Greetings from Halifax!

We are having a great time! I've also managed to get in a couple of workouts! My nephew Andrew and I did 4 rounds of 400m runs, 20 pullups (we found a spot on the ships railing that works quite well for pull ups!), 20 push press (the ship's gym actually has a few dumb bells and bar bells amidst the sea of treadmills, elipticals and "machines". This morning the usual crowd at the gym got to see me do 10 rounds of 10 burpees and 10 sit ups (abmat formed from towels). Currently testing beer at a brewery that also has free wireless! See you all on Friday! I am having fun and enjoying my family but I really miss the barn!

I'm going to miss you guys!!!

I will have very limited internet and cell access for the next 5 days, but unless the ship sinks I'll be back in business next Friday!

I hope you all will take advantage of the opportunity to train with JP once or twice, and I'd be super stoked if you came to me next Friday with your times on a few of those vacation WODS! I'd even be more impressed if there was a food/sleep diary as well!

I'm pretty impressed with this backsquat on the left! Go Denise!

Fitness isn't just about the workouts

If you are training consistently and still not seeing the results you want, (i.e. weight loss/gain, strength, speed, endurance, etc.) you really need to take a look at your diet and sleep habits. Exercise stresses your body, and it is the recovery from that stress that burns fat, builds muscle and causes neurological adaptions. In order to recover properly you need good nutrition and adequate sleep!

Try this. Keep a food diary for just one week. Record everything you eat and drink. Also record the amount of sleep you get. At the end of the week look it over. I bet you will find some things you could improve. I am always happy to give you some suggestions on how to improve your diet!

Marsha and Cliff doing Marsha's brutal Birthday WOD

Go ahead and curse!

http://www.webmd.com/pain-management/news/20090713/go-ahead-and-curse-it-may-ease-your-pain

We have another birthday!

The 5 AMers tackling Marsha's b-day WOD. It's a good one! Coop, George, Numbers and Em yesterday.

Thank you!

Big, big thank you to Cliff and Lisa for coming in early yesterday so I could spend the day at UB with Emily! We had a great time and I think she is really going to love it there!

Anybody want to guess what we're doing today?

I'm on vacation next week

The gym will be closed Saturday July 18- Thursday July 23. We will be open Friday July 24.

In my absense please use the vacation workouts (click on the link on the left...you may have to scroll down a ways) or go to Dansville Fitness Club (JP). JP and I cover for each other so your CrossFit Geneseo membership is good there. JP does not have regular open hours so you will need to schedule a time with him, but I hear he is very flexible! And I know he'll give you a good workout and excellent coaching.

Make sure you check out the CrossFit mainsite and look at the pictures and videos of the games which were held last weekend. There were some brutal workouts and absolutely amazing athletes! Very inspiring!

Century video

Century July 10 from Bethany Wadsworth on Vimeo.

Yeah Coop!!

This just in......Cooper completed the Boilermaker (15k/9Mile) today in 67:54!! He was wearing his new CrossFit Geneseo t-shirt so alot of people had to not hate him because he's strong as most of them were behind him! Good job Coop! You did us proud!

just pics

Early morning tire jumps

Tricia and Danae getting some air! Tough to do a 5:00 AM!

Everyone has done such a good job this week!

Happy Hour/Century tomorrow night!

We played with the rings yesterday

The newest member of the fantastic group that is us - Nick. And Numbers and Leesh getting through their ring push ups.

I think everyone would agree that adding the instability of rings makes the push ups a bit more difficult but everyone did a great job with them!

Don't forget to drop by Friday night for Happy Hour! There will be beer and food. It's a great way to socialize with your CrossFit friends without doing a WOD! But for those who are game we will be doing a CrossFit Century starting around 7:00 PM!

Emily figured out a new way to use the tire

Tire napping for time? Maybe?

On a more serious note....we had an awful lot of people in the gym today giving their best to a very tough workout! I'm so proud of you all!

Coop and Numbers pull 3 wheels!

Both Cooper and Chris pr'd the CrossFit Total! It's been a good week for Chris! The tire, and now the total!

New member Mary, and the 8 AM class doing some man makers!

Don't forget the Happy Hour and Century July 10! That's next week! Hope everyone is having a great 4th!