Not your typical gym

How could you not love these faces??

We had a couple of important visitors this week! Ariel stopped by for a workout and brought our good friend Maisy with her. Paul brought Dixie in for a visit again this week!

Meri had a great time!

This is not your typical gym. Not only do I program and supervise your workouts, we are pet and children friendly!

Sandy: I was so proud of you today. I know it was a math error that tricked you into lifting it, but holy crap your shoulder press!! Your consistency is paying off.

Upcoming events and such:

I am closing at 9 AM on Saturday Oct. 2 to run the Ramon Rocha 5K. Feel free to join me! It is a nice course and a great event!

Sunday October 17 is our 2nd annual friendly death match with Dansville Fitness Club. This is an event you definitely don't want to miss! It was the most fun I had last year.

F G B

Four of us did FGB this morning, and besides having a really good time, we raised $392 for Livestrong, Wounded Warrior Project and the CrossFit Foundation. Big thanks to all who donated! It's not too late to donate and you can go here to do so!

Friday Knight and FGB Saturday

Karen and I ran the Friday Knight 5K tonight with a bunch of friends from CrossFit Rochester and Marsha of course. We had a great time running and an even better time drinking beer and eating burgers and fries at Club 41! That's 2 5K's for Karen this month! You go girl! And I'll always be there to keep you from walking!! :)

Fight Gone Bad tomorrow at 9:00 AM!! Be there!!

Dear Mother Nature,

Really? This has been the coldest September that I can remember and on the one day I HAVE to run it is 90 degrees? Really? I will run anyway, but I wanted you to know I'm not happy about it. By the way, thank you for the cool down for Fight Gone Bad tomorrow though.

The weekly human sacrifice workout for a Buffalo Bill's loss. JP's Burpee mile (1:57:30) and my Burpee 1/4 mile (about 30 min. Don missed me finishing and didn't check the stopwatch).

Just stuff that goes on here

Not only could she not watch this without hurling, she couldn't hear it either! Thanks to Katie for the anti-nausea tip of sniffing alcohol gel!! Whew!

Jessica could really pull a lot more but we are easing her in after a summer off. Flexed arm hang holds are so much more fun if you can do it with your friends!

This one is for you Syn! Afro Brutality exists in a country barn in upstate NY! Robyn's muscles are singing on a Saturday morning!

The walker as a very effective dip station. Thanks to my friend and skating coach Tom Rossborough for this little tip, and to Marsha Abe for picking up 2 of them at a yard sale for $10.

Done

Done, and 3 months early!

I'm sort of sad it's over. Like there is an empty hole now, a lack of purpose. I will keep rowing. In the last 9 months I have learned that I like rowing. The 250's and 500's are great sprints, and the 5 and 10K's are those great medatative bouts that I have missed since I had to give up long distance running. But I am left with the emptiness of not having a longish term goal. Yes, I want to get to that 2 wheel DL and that BW Bench, but there was a lovely incremental, "just do one more 1K" beauty to that 1 million challenge. So, I'm on the lookout for the next challenge.

Set a goal. Accept a challenge. Persevere and accomplish. Trust me. It feels great!

Some days you're a winner!

Dad getting a little post-workout dog love.

Dad got the second (or third, Karen hasn't been in yet) best time on the workout today! Did I mention he is 74 years old?

Next Friday afternoon we will be closed in order to run the Friday Knight 5K. It's not too late to register!

Also, save the date for the Ramon Rocha 5K on October 2.

Next Saturday, September 25 in Fight Gone Bad 5, and CrossFit Geneseo is participating. We have 5 people so far signed up to compete and raise funds for LiveStrong and the Wounded Warrior Project. If you want to sign up to participate go here. If you want to donate go here.

Lastly, our 2nd annual CrossFit Palooza with Dansville Fitness Club is Sunday Oct. 17. I need all of you to attend!!

About time I posted some more pictures

Look who was back this week!

It was a long summer without you ladies!

Yeah Burpees!

Maybe it's just because it seems so simple to me.

Even though I talk a lot, I'm really a woman of few words. I'm an efficient writer and like to boil it down to just a few words. Maybe that is why I've had trouble lately coming up with a snarky, yet entertaining blog post.It's not easy, but it is simple. Work hard. If you need to lose weight, eat less. If you need to gain weight eat more. That's it.

Upcoming events:

Fight Gone Bad 5 fundraiser September 25. First heat at 9:00 AM. You can register here if you'd like to participate, and donate to my fundraising page here if you'd like to donate. We have a couple of renegade crossfitters from Houghton, NY visiting us that day to do FGB, and maybe some Dansville Fitness Club friends! I'm going to do it, even though I am also doing the Friday Knight 5K the night before, along with Karen Linder!

Friday Knight 5K

This is a fun race, with twisty, turny, hilly course through the SUNY Geneseo campus. Some of our friends from CrossFit Rochester are registered, and rumor has it there might be a party afterwards at Club 41. Who's in?

Livingston County CrossFit Palooza:

The cheiftans had a meeting today and decided that the date for this epic event will be October 17, 2010. Family and friends and dogs are welcome. If weather cooperates the event will be held outside at CrossFit Geneseo, and if it doesn't we will fool Mother Nature and hold the event at Dansville Fitness Club which has a much larger indoor space. I need everyone to participate in order for us to keep that sweeeeet 15# golden KB!!! JP and I have come up with some great workouts to build your appetite for burgers and beer!

Whoah, I haven't posted in awhile

OK, we do occasionally do some really weird stuff here.

I've had a lot of diet questions lately. I am not a dietitian or a nutritionist, but I can tell you with utmost confidence that if you consume more calories than you expend, you will gain weight, and if you consume less calories than you expend you will lose weight. There are all kinds of variables (body composition, thermic effect, blah, blah, blah) in there, but the bottom line is it is calories in vs. calories out.
You know what you should and shouldn't eat, and you know that if you are uncomfortably full you have eaten too much.
Try a food journal. Write down everything that goes in your mouth for a week and bring it to me. If you want to lose weight, we can identify some problems that need to be eliminated, or if you want to gain weight we can figure out what you need to add.
And I have to add this. It is possible to lose weight eating crap food (cal. in vs. cal. out), but do you really want to do that? Eat real food, as close as possible to it's natural state and you will feel better. Trust me on this!

Yeah Karen!

Karen ran the Oak Tree 5K today in under 33 min! This was her first 5K and I'm so proud of her! The whole Peter's family also ran it and the boys put up some awesome times. Austin and Connor both won their age group!

The Geneseo Friday Knight 5K is Sept. 24. Who's in??

She says her muscles are singing

Robyn is doing great with CrossFit! She consistently shows up for her workouts, and even though she is always trying to rename our equipment (starting sticks - oy vay!), she is getting a lot stronger and familiar with the movements. Her bloodwork has improved and she says she feels so good that her muscles sing all day. Great job Robyn! We all love you!

The Oak Tree 5K and 1/2 Marathon is tomorrow. My back feels pretty good and I'm going to race! Karen is also racing...her first 5K! The whole Peters family, and I'm sure Jessica are also running. Anyone else want to meet us there??? It's a really fun race!

Weight loss happens in the kitchen

I love, love, love summer, but I have to admit that I really look forward to the order and schedule that September brings. It is so much easier to eat right and work out when life is orderly and scheduled, and I can't wait for you Mom's to be back in the barn!

You've been working out for 2 months and you know you are stronger, but your jeans are still tight. What's up with that?? That is because of what you are eating. Weight loss happens primarily in the kitchen, (you are going to have to row a 5K to make up for that snickers bar!) so if you want to lose weight you're gonna have to add some fork put downs and table push aways to your repetoire. Eat meat, vegetables, a little fruit and whole grains and watch your portion sizes! Use the wonderful return of order that happens in September to get organized with your diet!

The gym will be open regular hours on Labor day, Monday Sept.6.