Monday

Cliff, Sean, and George getting in some "virtual shoveling"! Navy beat Army today, but they were both beaten by a certain civilian ;)

We have some new faces around here this week! Please welcome Kristen, Meghan, Julie and Daphne! I'm super stoked to be training these very fit and motivated ladies! Future Fire Breathers! I'm going to need to train hard to keep a few records on the board!

Workout:
Courtesy of CrossFit.com
30-25-20-15-10-5
Virtual Shoveling
Pull ups

We had a great workout today!

Sunday

Coop doing body weight dead lifts, and he did a lot of them! Nice starting position, loses his back just a hair mid lift and finishes with full extension! Nice work Coop!

Please join us for 2 PM workout! We're expecting a good crowd today! It will be super fun! If you can, plan on staying a little while after the workout as the Beaglers will be joining us after their hunt for some refreshments!

Saturday

Quote of the week: "You know it's bad when the Burpees aren't your problem" - Luanne

Workout:

20-18-16-14-12-10-8-6-4-2

Deadlift (body weight)

2-4-6-8-10-12-14-16-18-20

KTE

Start with 20 DL and 2 KTE, then 18 DL and 4 KTE and so on.

Guess I'm not so crazy after all for working out with this cold!

http://www.nytimes.com/2008/12/25/health/nutrition/25best.html?_r=2&scp=1&sq=personal%20best;%20don't%20starve%20a%20cold&st=cse

Friday

Cliff pulls up 6 wheels!

Workout:

As many rounds as possible in 20 minutes of:

Burpee broad jump 25 ft

10 DB swings

Burpee broad jump 25 ft

10 pull ups

Thursday

Ladies!! Lifting weights will NOT make you huge, muscular or masculine! Even very few men are able to achieve big muscles and those that do spend hours a day training and adhere to very precise and complicated diets. Bodybuilders diet to get their body fat extremely low, dehydrate, and tan before a show. They do not look like they do on TV in their normal everyday lives!

Muscles are very much smaller than fat per pound. It is the body fat that makes people look huge! Losing body fat and lifting will make your muscles look more defined because the layer of fat between the skin and the muscle is thinner and the shape of the muscle can be seen.

Here is a link to an article on this subject from Stuptuous.com...one of my favorite strength training sites.

http://www.stumptuous.com/cms/displayarticle.php?aid=45

Pound for pound I've got one of the best deadlifts in the gym. Am I huge?

Workout:

3-3-3-3-3

Deadlift

Any resemblance to yesterday's photo?

Congratulations to JP and Sam on the birth of their son today!

from JP: "He's already mastered his 1 rep max face! 5 lbs 4 ounces, 18 inches, curly hair, massive feet. Not bad for a month early."

Another CrossFitter born!

Tuesday

Another really great "ugly face" from JP

Another great article from our friends at Again Faster:
"In the bottom of a clean, quads burning, you'll want to quit. Pulling deadlifts, the skin on your hands tearing, you'll want to quit. Your body protesting, crying for relief as your veins pump waste, you'll want to quit.Your mind will scream from its high perch, commanding you to stop, lest you break, crash, and burn. Feeling the outer limits of your capabilities, it will hit every physical and emotional alarm in the arsenal, rocketing pain, misery, and doubt into your thoughts.It would be easy to give in to the hot rush of your brain's emergency brake. To drop the bar. To get off the rings. To let your knees collapse as panic breaths heave through your chest.
Don't. Superhuman performance is separated from mere fitness by the undeniable need to persist, to never give up. Those who achieve are resilient. Standing when you want to fall, punching when you want to tap out, and running when you want to walk are the necessities of elite athleticism..." continue http://www.againfaster.com/articles/dont-quit.html



Workout:
21-18-15-12-9-6-3
Alternating barbell lunge
Push Press

The kind of thing that goes on when Mom isn't in the gym

Monday

Luanne has a very nice OHS!; We had a great group in for a New Year's Eve workout; Kate getting in some pull ups after Kickboxing

We finally got our internet back!

Workout:

Row 2000M

60 OHS -weighted

60 DB Snatches (30 each side)

Saturday

Our internet has been down for a few days. Hopefully we will have it back soon!
Join us for a workout tomorrow at 2:00PM!!

New Year's Eve

Tonight- Eat, drink and be merry for tomorrow the work begins! We have personal records to set, new skills to learn and healthier habits to adopt.

Happy New Year!

Tuesday

Only one more Holiday and Holiday weekend to get through! Congratulations to all of you that have managed to get down here for workouts during this busy season!

Workout:
10-9-8-7-6-5-4-3-2-1
Manmakers
Turkish Get ups

Monday

Ok....we've had our fun...now it's time to get serious!

Workout:
3 rounds
15 bodyweight deadlift
25 burpees

Congratulations to all the Century competitors! We had a lot of fun! The gym is all cleaned up and ready for 2 PM workout!

Special notes: Lauren is the champion of extremely fast potty breaks! Eric flipped that tire! Will was an amazing bartender!

More pictures on Flickr http://www.flickr.com/photos/crossfitgeneseo/

Saturday

Party tonight! We'll be getting the food out around 5:30 PM. Century begins at 7:00!

Christmas Eve

The 6 AM crew post "Cindy". Everyone beat their previous score!!

Workout:

40-30-20-10

DB Swing (Ladies -35#, Gents -50#)

sit-ups

Wishing you all a very Merry Christmas!

JP and the Gingers hangin' out after Filthy Fifty on Sunday

Monday

Workout:

"Cindy"

AMRAP 20 minutes

5 pull ups

10 pushups

15 squats




Em playing on the "new" rope! Actually it is vintage.... cold war era East German! Got it at a Army Surplus store in Provincetown, MA.

Christmas week schedule

Monday thru Wednesday - Normal hours

Thursday - closed

Friday - Sunday - Normal hours
Don't forget about our Holiday Party Saturday December 27 at 5:30!!

Craig and Will got the rope and rings up yesterday! New, fun toys for us to play with! Yeah!!

Results of the "12 days of Christmas". I think everyone is glad we only do it once a year!

And my absolute favorite workout togs of the week!

Saturday

That was some weather yesterday! The driveway is plowed and we are open this morning!

Wednesday

Work out:
1-1-1-1-1-1-1
Split Jerks
JP and I both hit PR's and Ariel did an awesome 85# on her first attempt at the jerk!
The 6AM crew made up the "12 days of Christmas". Will blew through it!

Monday

Ariel and JP working through the 12 days of Christmas.

Good nutrition article!

http://www.experiencelifemag.com/issues/december-2008/fit-body/more-than-enough.html

Sunday

Sunday workouts are a lot of fun! As promised last week and because Diana and Cliff brought their own jump ropes....we did the Crossfit Geneseo version of the"12 days of Christmas". Fantastic workout.
1st day - 50 rope jumps
2nd day - 2 pull ups
3rd day -3 HSPU
4th day - 4 KTE
5th day - 5 squats
6th day - 6 SDHP
7th day - 7 sit ups
8th day - 8DB swings
9th day - 9 walking lunges
10th day - 10 thrusters
11th day - 11 TGU's
12th day - 12 burpees
The workout is done like the song. 1st round 50 rope jumps, 2nd round 2 pull ups and 50 rope jumps, 3rd round 3 HSPU, 2 pull ups and 50 rope jumps........
I didn't get any pictures because I was too busy WINNING this one!

Saturday

Workout:

3 rounds

50 box jumps (24")

21 DL (ladies 135#/gents 185#)

30 pull ups

Wow! This was tough.

Friday

Jon Gilson of Again Faster CrossFit posted this video yesterday which inspired me to create a workout for you. Alecia and I ran through it last night and found that our right side felt pretty good, but the left got totally smoked. I think we all need a little more dumb bell work to even things up!

Workout:
10 rounds Left and right
3 DB swings
3 DB cleans
3 DB jerks
3 DB snatch
3 DB OHS
Do the whole progression with the left arm, then with the right= 1 round
Ladies 15-25# DB, Gents 30-45# DB

Don't forget to mark your calendars for the Holiday party December 27th at 5:30!!!

Thursday

George doing some back squats. George is one of the newer crossfitters and he is doing great!

Workout:

Courtesy of Johnny Pain at CrossFit Greyskull

5 rounds

18 push press for time followed by 1 min. rest

Tuesday

Workout:

5 rounds

250 m row

10 cleans (scaled appropriately)

15 KTE

Merry Christmas to CrossFit Geneseo....we got some new equipment today! Another 15# barbell, another set of rings and a 14# medicine ball!

Vicky getting aquainted with the medicine ball clean!

Monday

Workout:

As many rounds as possible in 20 minutes of:

15 pull ups

15 push ups
15 sit ups and

15 Deadlifts (M-95#/W-65#)

JP's amazing ring handstand! He did actually hold it for a little bit....he had to wait for me to get the camera! And he's smiling!