Look who came back today!

New job, new house, and shoulder cleared by PT!! Welcome back Katie!

Hey everybody!

Karen completed her first 10K race this morning! Awesome work Karen!!

These are some stong girls!

I get such a kick out of seeing someone accomplish something they have never done before and I get to see it alot around the barn! This week Deb and Karen E. both did box jumps for the first time! So exciting

Row for the Red Cross March 6, 2011

Last year we participated in the 1st "Row for the Red Cross" event and it was quite a success! I rowed a marathon and many of you rowed a 5k. We raised some money for our local Red Cross! The event will be much bigger this year as at least 15 gyms have committed to participate!
There is more info at Row for the Red Cross.
I have created a fundraising page here
You can create your own fundraising page here.
Set up a page, do a little fundraising and come row with me. We had a lot of fun last year and raised some money for our local Livingston County Red Cross.

Rockstar

Put 3/4 her bodyweight overhead 52 times in 20 minutes!

January 14

Today would have been Dede's 44th birthday. I really miss her.

Karen "The Brat" Linder

That's a 32 kg kettlebell folks! I can barely deadlift it.

Deb's back!

Joe and Yuen: "We have to go pick up Mom"

Tough Mudder

The ever fantastic Dr. Randy Raetz sent me a link for the Tough Mudder . This race looks like a blast and you are all in good enough shape to give it a try!

You can register here and the team password is: Rochester

Let me know if you register as the Rochester group is renting a bus for transportation. The more that go, the less the bus costs and we can party a bit on the way home! It is a 5 1/2 hour drive. The plan is to leave in the morning, do the race and then return home the same day.

Puppies!

Paul brought Dixie to the gym with him today. She and Meri had such a good time, and Dixie taught Meri how to go up the stairs. No more escaping dog love by taking your abmat upstairs I guess!

Yeah! Friday!

What a pleasant surprise when Joe and Yuen walked in the door this morning! And they tell me that Deb will be back next week! Yeah!

It was fun to use the loft for the majority of the workout today!

Got a couple more of you started on the pull up program. It you want to study at home the link is here.

Pull ups. It's time to get serious.

Playin' with the KB's yesterday.

As of today, we are all going to get a bit more serious about our pull ups. The pull up is one of, if not the most valuable upper body strength exercise you can do. CrossFit likes the kipping pull up, which is pretty cool and allows you to do really fast pullups. But for strictly strength purposes the strict, dead hang, or "no shit" as Paul refers to it, pullup can't be beat. Many of you don't have a strict pull up, and those of us who do, can do way better. As of today I am putting all of you on a pull up program. It'll be fun!

Busy, busy people

First post 2011

As is the tradition on or around January 1st, I have been thinking of what I would like to accomplish this year, and also some of the things I want you to accomplish. Although I do think that most of this "New Year's resolution" business is sillyness as we should continually be assessing, making goals and working toward them, it is useful to take a moment and look at year long goals.

I read a couple of good blogs this morning written by a couple of my friends that I suggest you read:
Here and here.

All of us will have different goals, but take a moment to write them down, share them with those who will hold you accountable, and start working on them!

Happy New Year!!