4 x 500's

1:42

1:59

2:03

Nice work everybody! Those sprints will just suck the life outa ya!

Link love:
http://www.youtube.com/watch?v=HHwXlcHcTHc&feature=player_embedded
http://coachstevo.com/blog/2012/4/25/just-show-up.html
Play + consistency = winning!!

Happy Birthday Zach!

Watch out! Zach's a teenager now! It was a great workout Zach, and we all wish you a very happy year of being 13!

We all had a great time at the WNPF PL meet yesterday! Courtney took best female lifter and Casey set 20# PR's in squat and DL. I did a perfect demo of all the things that can go wrong on the DL on my second attempt (for educational purposes of course :) ). Kerry had a great first meet and got an awesome 105# bench press! Karen beat all of her last meet lifts significantly and got some great tips from one of the judges. This was Cody's first meet. He is not a member but is a good friend of Casey and we might see him hanging around the gym a bit. He did an absolutely awesome DL! We really appreciated our cheering section..Matt, Jolynn, Ariel, Jared, Mr. and Mrs. Brown, and Craig Wadsworth taking the pictures!
WNPF meets are really fun!The other lifters, the judges and spotters are really supportive and just plain nice.  Even if you are just mildly curious, you should consider participating in a meet!

Yesterday was perfect for playing outside!

And it was fun!!

Dad demonstrating bad, good

Horrible! Makes my back hurt just looking at it!

Better! Hips back, bar over mid foot, lower back solid! And it just looks way less awkward. Who wants to look awkward??

The stopwatch will be back but I am loving the opportunities to stop you and fix something that the stopwatch was always interfering with. I have seen some dramatic improvements in form and technique this week! Saw Zach do some awesome looking power cleans today!

It wasn't 80 degrees, but we still played outside!

Lisa brought her daughter and friend to play with us tonight! Mom's got more pullups! :)

It made me think, though, about how much further ahead I would be if I had started strength training in middle school as opposed to my mid-thirties. If these girls stay active they will avoid a whole buncha health problems and be absolutely awesome when they are my age!!

Happy Birthday Sue!



It was a great workout!

And we got a nice rainbow!

It looks like we might have a few spectators for Kerry, Karen, Courtney, Casey and me on Sunday! I'm thinking we should have some slow cooker meat and cocktails back here after the meet! What say you? Some Brisket? Pulled Pork? Beer? A nice Cab Sauv?

Dad, Paul, and Sue!

It's so nice to have Dad back in the gym! And he really keeps Paul and Sue on their toes! Don't want to get beat by the old guy! :)

The side door is open for the season!

Look what Craig Wadsworth did for us today!! I love having the side door open!

Saturday, Saturday



The Saturday crowd today. I love you guys! Great photo if I don't say so myself!

They did work for their beer.

Can't or Won't

I am loving these sunny days!

I occasionally hear one of you say you "can't" do something. Usually that is the wrong contraction, and "won't" would be the better choice if you want to be precise. I would much rather have you tell me you won't do something I ask you to do than tell me you can't. I have a pretty good idea of what you can do. If you tell me you won't, we can have a discussion, and you may have a very good reason why you won't do something. Maybe I'll convince you, and maybe you will convince me.  "Can't" is so passive. "Won't" implies that you have a reason, and perhaps a rational one. When you want to say, "I can't", think a moment about whether "I won't" is really more accurate.

It's all fun and games til someone gets poked in the eye with a stick

I've done this before, and I'm going to do it again.

I'm sending the Mr. Stopwatch and Mr. PR on a long vacation. While they are drinking Margaritas with their feet in the sand, Mr. Perfect Form and Mr. Mobility Work are going to be in charge for awhile.

Mr. Breathing Hard and  Mr. Sweating will still be here, so don't think you aren't going to have to work hard.

What I really want is more time to coach you and with Mr. Perfect Form and Mr. Mobility Work in charge, I can have that. Stopwatch and PR were always fighting with me and Matt for your attention.
When Stopwatch and PR's come back from vacation they will be amazed to see how you've improved under the supervision of Perfect Form and Mobility Work!

Ok, that was kind of cutesy and stupid, but what I'm really trying to say is that correct movement patterns are VERY important and it is worth it to stop competing for awhile and take the time to make your movements more efficient and healthy.

Note: PR is coming back on April 22 to supervise at the WNPF Powerlifting meet.

Had a visit from Crossfit Fairport trainers, Gina Nicolosi and Mary Connolly today! I just love it when they stop by to play! It's like this strong old ladies sisterhood kind of thing. We had fun playing with the atlas stones, tire dragging and farmer's handles, and then shared a very healthy lunch at Wegman's.

Speaking of perfecting your form....Heather did some beautiful ATG front squats today with nearly perfect form! She didn't think she could squat, but with a few weeks of dedicated work she got there!

Morning folks! Laurie is back and kicking butt as usual! So nice to have you back with us Laurie!

Ryan met an important goal this week! Benched 225 for 15! Nice work Ryan!



Mary, my strong sister!



Gina, my strong sister!

Matt's Saturday Noon class!



Fight Gone Bad...always a good time!



Justin came back for more today!



Kerry brought the whole family! Those babies are so cute!!



Courtney working through yesterday's fun



with Matt.

I've got to hand it to Matt! His Saturday at noon class is well attended and a lot of fun!