Has Lori been sandbagging??

After blowing through this deadlift/burpee workout at 115#(because of the broken foot) Lori pulls up this 225# bar like it was nothing! With one foot! Sandbagger? Holy crap! I'm going to sign her up for a powerlifting meet!

Nick and Mama San! Awesome! The family that WOD's together, sticks together!

We are going to miss Casey so much! He's heading back to Slippery Rock University today to complete his senior year. I'm looking forward to breaks to have Em, Casey and Coop back in the barn for a workout!

Also...

....don't forget to let me know if you are planning to attend the Livingston County CrossFit-palooza on September 13! I think it's going to be a really good time!

Yoga at CrossFit Geneseo????

It's not a done deal but we may have the opportunity to offer a yoga class this fall!! I have always thought that a little yoga would be a good compliment to our CrossFit workouts. Please let me know if you are interested and what days/times would work best for you. We are very much in the planning stages. I will keep you posted!

Of course I did a few pull ups on it!

Got a few strange looks and embarassed Emily.....guerilla pull ups???
Meanwhile...back at the ranch there was some Barbell Hell goin' on!

Big day for Emily!

She turned eighteen and went to college! I must say, UB is pretty cool, there was a pull up bar already installed in Em's room! It's a little close to the ceiling but at least they thought of it ;)

Ariel getting some quality coaching from the cat as she busts through a set of thrusters.

Wall ballin'

Austin, Connor, Ariel and Karen doing some serious wall balling and swinging!

Austin and Connor rode their bikes over 5 miles to get here this morning for their workout! And then rode them home after their workout! Impressive!

Although I hate to see summer coming to an end, I always kind of look forward to the structure that comes along with September's schedule. Many of you have spoken to me about your fall schedules and how you will fit in your workouts! It is crucial to schedule your workouts just as you would any other important activity like school and work. We all know that if it's not on the schedule it is not likely to happen.

Loved this blog post from San Francisco CrossFit.

Liked this one too from CrossFit Watertown

If you ever have some time to check out other affiliate websites....there's some really cool stuff out there.

I'm always harping on sugar. I am not alone.

Just another day at CrossFit Geneseo

The coolest most awesome people work out here! Casey got a 6 round PR on Cindy to take back to college with him later this week and Dad gave me quite a scare..ask me about it! Also pictured..Courtney "Rock Star" Brown and the "Super Cool Afternoon Chicas"

Got this note from E. yesterday. Some of you may remember her as she used to be one of us before she moved to Albany. She is still a very dear friend of CrossFit Geneseo and I love her!

Hi Bethany,

I think I told you that on October 4, 2009, I will be hiking Mount Marcy via the Van Hoevenberg trail in the Adirondacks to raise money for The Leukemia & Lymphoma Society's (LLS).

The mission of LLS is to cure leukemia, lymphoma, Hodgkin's disease and myeloma, and to improve the quality of life of patients and their families. LLS has dedicated itself to being one of the top-rated voluntary health agencies in terms of dollars that directly fund their mission.

I am raising money in honor my aunt and godmother, Byrdie Metcalf. In April of 2008, Byrdie was diagnosed with Leukemia. After a short but aggressive fight, she died that June during her treatment. Sadly, this is not the only impact cancer has on my family. My aunt Marion died of cancer in 2004, my mother and grandmother have survived cancer, and many other family and friends have been affected by various forms of cancer. Needless to say, supporting foundations such as LLS is important to me.My fundraising goal is $2000.00.

I was wondering if the athletes of Crossfit Geneseo would be willing to contribute $1 each towards a Crossfit Geneseo contribution to my hike. Donations can be made through my website http://pages.teamintraining.org/uny/GrtAHike09/ebliss. Your athletes should all know that in addition to hiking every Sunday to train for this, I am crossfitting three times a week at Crossfit Saratoga.I am excited to be able to do this – for myself, for Byrdie, and for the estimated 139,860 people who will be diagnosed with leukemia, lymphoma, or myeloma in 2009.

Warmest regards,

Elizabeth

50 years!

Alecia and Nick finishing up my birthday WOD. Karen learned Numb3rs parlor trick! I wish some of their flexibility would rub off on me!

Big big shout out to my parents who are celebrating their 50th Wedding Anniversay today!

See the whole 4:58 of Cooper's Fran on Vimeo

Cooper's 4:58 Fran

He did it!!!

Coop did his sub-5 minute Fran today!! 4:58. There were lots of people here to cheer him on and it was very exciting. I will try to get the video of the whole workout up on youtube or vimeo soon. Coop goes off to Hamilton College tomorrow. Boy am I gonna miss him and he has all kinds of good karma from CrossFit Geneseo going to college with him so he will excel there as he has here!

Also...Marsha is having a party Saturday and sent the following:

Cross Fit Geneseo players-----cookout at Marsha's house This Saturday at 5 pm bring swim stuff if you like the lake----I also have a kayak and paddle boat---dish to pass if you I want I will have some beverages beer, wine and Pink Punch (delicious) BYOB if you want something else.....let me know if you are coming----so I don't run out of food and bring a friend if you want---e mail at marshaabe@hotmail.com 5417 Wadsworth Cove between resivior road and long pint road off West Lake Road on Conesus Lake

Good day, Lori rocks, and fun with lunges, sit ups and medicine balls

Lori texted me before she even left the emergency room wondering if she could continue training with a broken foot. We won't go into details about how this foot came to be broken, but let's just say it is definitely not CrossFit related and may or may not be alcohol related ;).

My answer to her was, "Absolutely!!"

There are several reasons to continue training with an injury.

1. Only the affected extremity needs rest. The rest of the body can be trained and we can adapt the workouts to accomodate the injury.

2. The human body is pretty damn clever and if you train one side, the other also gets stronger! How cool is that?? Lori can make her left leg stronger while it heals by using her right leg!

3. If you don't come in for workouts you will really miss all of your friends!

My favorite baby boy stopped by to see me today! His dad came in to do my birthday WOD because he's going to be out of town on my birthday. He killed it btw Coop

Chase just keeps getting cuter and cuter. He had yours truly and Courtney completely wrapped around his little finger before he left.

88 degrees

It was 88 degrees in this world class training facility yesterday! Congratulations to the 13 people who made it in for a workout!! And remember to re-hydrate in this weather!

Coop checks another one off his list

Coop and Numb3rs did a CrossFit Total today. Both set personal records!

I just did a whole bunch of burpees and self-assisted muscle ups.

Why I don't weigh and measure people

We don't focus on aesthetics in this gym. Just look at what we wear! And my hair!! Hahaha! I don't care what size you wear, and I only care about your weight when setting up your barbell for a 2x body weight deadlift, and if you pull it we'll all be doin' some celebratin'!! We focus on performance and this is why:

Let's say you really want a sub-5 minute Fran or 10 unassisted pull ups. If you are focused and committed to that goal you will do what you need to get there. You will eat right and get enough sleep, you will train consistently and maybe even do a little extra work after your warm up or workout. You will research nutrition and fitness sites looking for suggestions and hints to improve your performance. You will tell everyone here what your goals are so they can hold you accountable. You will work hard and take care of yourself until you reach that goal. And guess what? 99/100 people who can do a sub-5 minute Fran or 10 unassisted pull ups look like someone who can do a sub-5 minute Fran or 10 unassisted pullups! There's your aesthetics.....they take care of themselves if you focus on performance.

Pretty is as pretty does. What you can do or accomplish is really what matters. It's what matters here, and it's what matters in your life. Think about setting some goals. Maybe a 5 minute Fran or 10 pullups seems a little too lofty for your current fitness state. How about a bodyweight deadlift, or 0ne pullup? Real pushups? Run a mile? Consistently working out 4x/wk?

2 months ago Cooper made a list of goals he wanted to accomplish before leaving for college. He has trained consistently and trained hard. He has changed his diet, he has done extra skill work after his workouts. He is making great progress on those goals having already accomplished a 24 round Cindy, flipping the tire and I'm pretty sure he's going to get that 5 minute Fran. Now tell me....does Cooper look like someone who can do a 5 minute Fran?? He sure does.

Big congratulations to Laura and Bridgette for doing 4 workouts in their first week of CrossFit!! Laura has set a goal. She wants a pull up for Christmas! And we'll all help her get it!

A visit from Simon!

We all enjoyed a visit from Marsha's new puppy, Simon! Puppies are just so darn cute and Simon is particularly so!

Coop and Numb3rs both did a great job with a pull up ladder yesterday!

Want to improve your wall balls?

Check out this video from Again Faster mic'd instructor for some very helpful suggestions. Again Faster has many instructional videos as well as a great equipment store. They are one of my favorite equipment vendors and their customer service is top notch.

Oh, and congratulations to

Cooper "Parseltongue" Creagan on completing a 24 round Cindy yesterday!!

Consistent training and good nutrition will get you......

........RESULTS!

Nick has been training very consistently and watching his nutrition. 3 weeks ago his 1 rep max deadlift was 185#. Yesterday he pulled 200# for 5 reps!! Way to go Nick! Awesome!

Marsha and Lori have been training consistently for 4-5 months and watching their nutrition. Marsha has dropped 2 sizes and is much stronger! Lori has lost several inches and is gaining strength at lightning speed. Pictured here pulling 155# x 5 reps.

New members Casey and Laura demonstrating by their facial expressions that they are working very hard!

....and....Welcome back Rock Star!!!

Deadlifts! Yeah! So fun!

Hamstrings ripping, breath sucking, all out whole body effort deadlifts make us strong!