We had quite a crew in here this morning for Ariel's birthday workout! Happy Birthday Lady!
Thursday, December 31, 2009
Wednesday, December 30, 2009
Schedule this week
We will be closing at 6 PM on January 31. Only workout on Friday January 1 is at 10 AM. Regular hours on Saturday January 2.
Ariel's birthday workout is tomorrow! Make sure you come in and celebrate! She will be leaving us next week as she has been accepted into the Master's program at Brockport and is moving to Rochester. She will be continuing her CrossFit journey at CrossFit 585
Ariel's birthday workout is tomorrow! Make sure you come in and celebrate! She will be leaving us next week as she has been accepted into the Master's program at Brockport and is moving to Rochester. She will be continuing her CrossFit journey at CrossFit 585
Separated at birth??
Who knew Cliff was related to the Emperor?? Really...Cliffy is a good looking guy....it's just a bad picture!
Tuesday, December 29, 2009
Jumping and putting some weight over head
Don't they look fantastic?
I know it's really tough to get your workouts in these last couple of weeks of the year. One more holiday to get through and we can all get back on track! I'm even thinking about a little contest to focus our attention on training consistently and eating better. Let me know if you're interested! I know I could use the motivation!
Monday, December 28, 2009
Sunday, December 27, 2009
Friday, December 25, 2009
Merry Christmas Everyone!
Christmas gift suggestions:
To your enemy, forgiveness.
To an opponent, tolerance.
To a friend, your heart.
To a customer, service.
To all, charity.
To every child, a good example.
To yourself, respect.
*The above totally lifted from Keith Wittenstein CrossFit VirtuosityCongratulations to Andrew, Sandy, Austin, Cheng, Connor, Cliff and me who did a workout at 10:30 AM today!
Wednesday, December 23, 2009
Timmy has "food issues"
First of all. Tim is a cat. More importantly he is a cat who spent a couple of months of his life starving....so his "food issues" are somewhat understandable.
Why do we have "food issues"? Why do we eat stuff we know isn't good for us? Why do we keep eating after our hunger is satisfied, in fact, continuing to eat even though we are full to the brim? I suppose the answers are different for everyone, but the plan to deal with it is probably the same for all of us. Food is fuel, tasty yes, but fuel for our daily activities. We should consume good fuel so that we don't gunk up our engines, and we should only get enough fuel to drive our daily activity....or we are going to store that excess fuel as body fat. I am not an advocate of any particular diet, because I think we all have different needs, but I do think that everyone should pay attention to the quality of the food we eat, and stop eating when we are no longer hungry.
Now enjoy your holidays ;)
Tuesday, December 22, 2009
Friday, December 18, 2009
The Overhead Squat. Jon Gilson just explains it so well.
Interesting post on JP's site.
Great one from CrossFit Watertown. And another one.
Almost everyone has done the "12 Days" workout now and we've seen some drastic improvements from last year and we've established some new baselines! It's a tough one! Anywhere from 30 minutes to an hour and a half of hard work!
Reminder on the Holiday schedule: Closing at 6 PM on 12/24. Group workout at 10:30 AM (only workout that day) on Christmas day. Closing at 6 PM on New Year's Eve and group workout at 10 AM (only workout that day) New years day. Otherwise the Barn is open as usual!
No....the camera isn't broken....I've just been very bad about getting some pictures!! Sorry!
Interesting post on JP's site.
Great one from CrossFit Watertown. And another one.
Almost everyone has done the "12 Days" workout now and we've seen some drastic improvements from last year and we've established some new baselines! It's a tough one! Anywhere from 30 minutes to an hour and a half of hard work!
Reminder on the Holiday schedule: Closing at 6 PM on 12/24. Group workout at 10:30 AM (only workout that day) on Christmas day. Closing at 6 PM on New Year's Eve and group workout at 10 AM (only workout that day) New years day. Otherwise the Barn is open as usual!
No....the camera isn't broken....I've just been very bad about getting some pictures!! Sorry!
Thursday, December 17, 2009
So far so good!
Day one of no stopwatch I'm seeing some great improvements in technique! This will pay BIG dividends when we bring the stop watch back!
I also have to mention that little "Bam-Bam" Courtney Brown did a 300# DL yesterday! Woot!
I also have to mention that little "Bam-Bam" Courtney Brown did a 300# DL yesterday! Woot!
Wednesday, December 16, 2009
Focus on form and technique
From now until the end of the year there will be NO stopwatch!
Your score for any workout will be on a scale of 1-10 based on your trainer's (Me :) opinion of your range of motion and technique. This may result in a little less intensity but I think it's a good time to really focus on good technique and improve our range of motion without the distraction of the stopwatch. It will also eliminate the "ears off" thing that happens when the stopwatch "goes on" and will give us more opportunity for coaching and training the movements. You are going to see more of the "easy button" and disqualified reps. Everyone, including me, can always improve form and technique. Improved form, technique and range of motion will help us all achieve better times and more weight in 2010!
Enjoy the next couple of weeks and don't worry! The beloved stopwatch will be back in January!
Your score for any workout will be on a scale of 1-10 based on your trainer's (Me :) opinion of your range of motion and technique. This may result in a little less intensity but I think it's a good time to really focus on good technique and improve our range of motion without the distraction of the stopwatch. It will also eliminate the "ears off" thing that happens when the stopwatch "goes on" and will give us more opportunity for coaching and training the movements. You are going to see more of the "easy button" and disqualified reps. Everyone, including me, can always improve form and technique. Improved form, technique and range of motion will help us all achieve better times and more weight in 2010!
Enjoy the next couple of weeks and don't worry! The beloved stopwatch will be back in January!
Monday, December 14, 2009
Andrea has been bringing her friends to the barn!
....and I think they are digging it! Andrew has also been bringing his friends and they are digging it...just not quite the same photo op!
Sunday, December 13, 2009
12 days of Christmas
The afternoon started off with a great little rowing clinic given by Jeff Rice of Crossfit Rochester and also Laura Cook's BF. We got some great tips to improve our rowing!
We ran the "12 days of Christmas Wod" in 3 heats. JP was the winner! Ariel took almost 10 minutes off her time from last year! Joe Celso, CrossFit Rochester owner/operator stopped by and helped coach Numbers to his first MUSCLE UP!
It was a goood day!
Saturday, December 12, 2009
Holiday hours
Will be open regular hours through Thursday morning the 24th. Evening hours on the 24th: will be closing at 6 PM, so get here by 5:15 if you want to workout on Christmas Eve! I will be doing a workout on Christmas day...not sure what time yet, but if you want to join me shoot me an e-mail or a text and we can work out the time. Will be open regular hours on Saturday the 26th.
Anybody want some help with your rowing technique?
Jeff Rice who recently attended a CrossFit Rowing certification will be here at 1:00 PM tomorrow (before the workout) for anyone who wants some tips on improving their rowing technique.
Thursday, December 10, 2009
Tuesday, December 8, 2009
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