Tough Mudder

Speaking of 2013 goals...
Several of you have mentioned that you have registered or intend to register for the Buffalo Tough Mudder, which isn't actually in Buffalo, it's in Andover, which isn't really anywhere near Buffalo, but I digress....

I can help you train for this! I would like to get the group of you together and outline how I think you should prepare for this event, not only so you get through it, but that you also feel well prepared and don't destroy your body. I happen to have a friend, Sara Fleming who successfully trained a group to do a Tough Mudder this past fall. I also know how Karen Linder trained for hers in 2011. You have to do a lot of running! I know, big surprise!

Let me know if you have registered or are interested and we will meet as a group to discuss the training program! This will also work for Warrior Dash and all of those other obstacle running events.

Since my crooked spine and arthritis don't really allow me to do much running, one of my goals for 2013 is to compete at some sort of Highland Games/Highlander event. I went to a seminar in November and learned the throws and I have made some contacts with local-ish people who do this stuff. It is really, really fun! Once this snow clears I would also like to get a throwing group together. We will all look so awesome in our kilts!

It has been awhile

We are still going strong in the barn, I have just been woefully lazy about posting. I intend to do better, but in the meantime, I do post pertinent info on FB. Friend me if you haven't yet!

New Years gym hours. Open 12/31 8-10. Will be closed in the afternoon. On Tuesday, New Year's Day will will have one workout at 2:00 PM.

Then life gets back to normal. Or does it? What do you want to accomplish in 2013? How can I help you?

Holiday Hours

The gym will be closed Thursday and Friday this week. Otherwise, normal hours.
Enjoy your holiday with family and friends, and get in a nice long walk or a friendly game of touch football! You've been training. You will be awesome!!

Flight delay

Gym may not be open this afternoon :(

Better than yesterday

I got a package yesterday. It was from two of my favorite out of town visitors, Katie and Jason Jenkins. The package contained a tee shirt and a lovely note. Boldly printed on the front of this really nicely fitting and great maroon colored tee shirt is the phrase "better than yesterday".

What a great motto, mission statement, and philosophy! You don't have to be a superstar today. You just need to be better than yesterday, even if only by a micron. Imagine the cumulative effect of being better than yesterday over a decade!

Speaking of being better than yesterday....
Our lifestyle challenge ends today. Renee and Karen Linder are tied for first place, and George is in stricking distance. It will come down to weight loss and performance on the two benchmark workouts!

Hurricane Sandy hasn't done us any damage yet, the gym is open. Katie and Jason (live on the coast in New Hampshire) may be flooded and without power, so send a prayer!

The pull up bars are back in..

Minus one, and I redecorated. My "office" is now in the warm spot of the room, and the dumbbells and kettlebells are easy to access!

 

In case you haven't heard, Casey Mehlenbacher got his Crossfit Level 1 Certification! So proud of him!

He is going to be hanging around, helping you improve your form. Also, at some point in the future he will be offering a Fundamentals class. If you have always wanted to try Crossfit, but were a little intimidated, this is the way to go! More info to follow!



 

Practical Strength for Trainers and a request

We hosted a Training Seminar this past weekend for Trainers. Lots of great information and some quality play time. There is also rumor of a Highland-ish Game event this summer in Geneseo. We had a blast trying out those throws!

The request:
We have two members who have to ride their bikes to get here for a workout. It is starting to get very cold and also very dark. Let's see if we can work out a transportation schedule for Vythand and Brandon! Who has the flexibility to stop at the college on the way here?

Back in business!

Business as usual tomorrow morning! Carla, Renee, Karen and Zack did some lifting this afternoon! Many and huge thanks to all who helped! Pretty amazing that we replaced the floor in a weekend!

Reminder!! The gym will be closed Wednesday morning. Open regular time Wednesday afternoon.
Gym closed Friday PM and Saturday AM this weekend for the Practical Strength for Trainers seminar.

We got a lot done this weekend, but we aren't finished yet!

 

We were very busy this weekend! It was a big job! Many, many thanks to all who helped! The new floor is solid and level! We aren't done yet though! Tomorrow we sweep, dust, and move mats and equipment!

Schedule changes in the next couple of weeks

The Floor

Next weekend, October 5-7, George will be fixing the gym floor. This is a pretty big job and we are going to need a lot of help! On Friday October 5 we will be moving the mats out and demolishing the concrete. That means we will have to move a lot of equipment and those mats are heavy. Bring a sledge hammer, shovel and wheelbarrow if you have them. Safety glasses and vice grips (for moving the mats) might be a good idea too! We will be doing this work as the workout that day. On Saturday October 6 George will be pouring the floor. He needs several people to help! On Monday we will be putting the mats back in and moving equipment back. Don't miss out on this opportunity for some truly functional fitness!! :) It is going to be so nice to have a level floor!

Wednesday Oct. 10

There will be no morning classes, as I have to assist a family member with a medical appointment.

October 12-14

We are hosting a 2-day training seminar for Trainers on the 13th and 14th. The gym will be closed Friday evening and Saturday morning to accommodate this seminar. I believe there are still a few spots open for this seminar. If you train or coach people, or know someone who does, this is a really great seminar. I attended it last March in Philadelphia and was impressed enough that I wanted them to offer it in this area. It is very reasonably priced.

Seminar information: http://www.practicalstrengthfortrainers.com/p/seminar-information.html



Vythand trains 5 days a week and rides his bicycle here from campus, rain or shine!

We are going to miss you Brian! Best of luck in Albany!

It is just plain fun to throw a kettle bell over your head!

Only been here a few weeks and already kicking ass in the Over 40's :)

Brandon rides his bike from campus every day to do a work out, rain or shine. What's your excuse for not working out again?? And come blizzard time, lets see if we can arrange some rides for him and Vythand!

 

In case for some reason you stop by here around 7 AM, we are going to have a bunch of SUNY Geneseo swimmers and divers around for a few weeks. I'm really looking forward to working with these young men and women!

Is this a gym or a petting zoo??

So fun to have Dewey visit! Fortunately Tim wasn't hungry, and Meri and Zoe spent an hour trying to figure out what it was. Meri to Zoe: It smells like a dog, but it doesn't look like a dog. Zoe: I know, what is it?? For. An. Hour.

You can squat with a cat!

Sorry Jamie, that must have sucked.

Stones and tires. Oh yeah!

It's been awhile!

We miss you Scott! Study diligently!

Dad and Scott

Fun Friday!

This is dedication! He actually said it felt pretty nice. This was the storm that brought in a cold front last night. Was pretty hot and sticky before the storm! Jamie is one of our leaders in the Lifestyle Challenge contest, along with Jolynn, Renee, and George! 40 point weeks!

Labor Day 2012

The gym will be closed on Monday, Sept. 3 except for one group workout at 9 AM. Come get your workout in early and then enjoy the rest of the day with your families!

Lifestyle Challenge

There are a bunch of us interested in changing something about our lifestyle. Some of us would like to change our diet habits. Some of want to change our sleep habits. Some of us need to work on flexibility, consistency, etc., etc.

We are going to have an 8 week long contest starting Sept. 4 and going until Oct. 30. Each participant will choose 3 items to focus on, at least one fitness related, and at least one diet related.

Each participant will receive 30 points each week. Every "cheat" will deduct 5 points from the weekly score. Yes, it is possible to get a negative score for the week!

We will also do 2 benchmark workouts the first and last week of the challenge. 10 points will be awarded to the participant who makes the most improvement on each workout.

Participants will also be awarded an extra 10 points for each week with no cheats.

You set up your own goals and rules, and the rest of us will hold you accountable. Weekly goal sheets will be turned in at the gym every week so that a running score tally can be posted.

If you have a weight loss goal and you achieve it, 10 points will be awarded. You must weigh in at the gym at the beginning and end of the challenge.

For example, this is what I am setting up for myself:

Diet:
More than one 6 oz. glass of wine, 12 oz beer, or one mixed drink (1.5 oz liquor) is a cheat.

Fitness:
Daily stretching for at least 10 min. Anything less is a cheat.
Giving myself an extra opportunity to cheat:
Less than 1 crossfit workout per week is a cheat
Less than 2 lifting sessions per week is a cheat
Less than 22K per week on the rower is a cheat


Other:
less than 8 hours of sleep in 24 hour period is a cheat

Set up a check sheet in excel. If you need help with this let me know.

$20 to enter. Winner takes all!
Highest score wins. In the event of a tie, the pot will be split.

Reminder!

The gym is open on Saturday mornings! Several of you missed workouts this week, so come on in and make one up!
Matt won't be here on Saturday mornings any more so you'll have to deal with me :)

The weather was so beautiful, we played outside!

 

Rocking it "Old School" with Jessica and Paul!!

Gym Gnome!

Karen won this at a PL meet. It didn't quite fit in with the decor of her house, so she donated it to the gym! Naming contest??? And I think he needs a pointy hat!

Sue, rocking the deadlift! 5# over her most recent max, for doubles!

Gym closed tomorrow!

The gym will be closed tomorrow. Matt cannot cover and it is too late for me to reschedule my class. So sorry for the inconvenience!!

Clarification!

 

The gym will be open tomorrow morning! The afternoon hours will begin at 5:00 PM. Matt asks that you show up at 5:00 or 6:00 as he intends to have a class format.

I'm back! And another slight schedule change...

Be nice to this guy. He is going to be an officer of the law soon.

These pictures don't really do it justice, tossing a KB overhead is a blast!!

Yeah! Neal is back! Tim is happy!

Slight schedule change this week. The gym will not be open until 5 PM on Friday. Matt is covering for me so I can go to a motorcycle safety course with John. Matt will also be covering the gym on Saturday!

 

 

 

Update on next weeks schedule

 

Next weeks schedule:

Monday, Tuesday and Wednesday: Classes at 5:30, 6:30, and 7:30

Matt asks that you show up on time for these classes as he will need to finish up in order to start the next class. This is a rest week for your lifting program. Matt will be focusing on skill development. I know he's really big and scary, but he does know how to scale the workout to your ability. I hope you all take advantage of these classes. Matt has put some time and effort into planning them.

Matt will also be offering a class at 8 PM on Thursday night, which again, can be scaled to your ability. Crossfit Geneseo will have no open hours Friday or Saturday next week.

Everything returns to normal July 30.

As always, Crossfit Geneseo members are welcome at Dansville Fitness Club when I am on vacation. JP also operates a class schedule so you need to call or text him to join a class.

And as always there are the vacation workouts (link on the left). If you do these please record your time and report back to me!

Some of you could use a rest week, some of you need to take advantage of the above opportunities. You know who you are :)

My vacation

I will be out of town July 22-29.
Matt will be covering the gym on Monday, Tuesday and Wednesday evenings. The gym will be closed Thursday through Saturday, and there will be no morning classes.
Matt will be running a class format on Monday, Tuesday and Wednesday. There will be a class at 5 PM, 6 PM and 7 PM. It will not be the drop in format that we usually run. Matt has some fun and interesting ideas for these classes, so I strongly encourage you to attend!

Other options for getting your workout in while I am gone are to do some of the vacation workouts that are linked on the left hand side of this blog, and going to DFC. Members of Crossfit Geneseo are welcome to work out at DFC when I am on vacation, and vice versa. Just hit JP up with a text or a phone call if you want to join in on one of his classes. He is a fun guy. I guarantee it!

I will be back Monday July 30, well rested, and ready to ruin an hour of your day ;)

Pictures!

Ok, I'll throw this ball, but I'm not so sure about the burpees

Miche, marvelous crooner, who did a fantastic job in the gym today!

The dogs think everyone comes here to see them. Maybe they do. Hmmm.

Great job today Jolynn! I know it was tough and you stuck it out!