Saturday

Having some fun with the mainsite WOD this morning!

Friday

The morning classes had some fun on the rowers this morning.

Big, big kudos to JP who did a 4:15 Fran this afternoon!! I think CrossFit Geneseo has a "Firebreather"

Just a heads up that I will be out of town March 6-8 to attend a CrossFit Olympic Weightlifting Cert. But never fear! JP will be covering scheduled classes and open hours!

Thursday

When you see workouts posted that seem insane and you see pictures of people doing amazing things, don't automatically think that CrossFit isn't for you! All of the movements can be scaled and adapted to any fitness level! We will push you to your limits but we will not expect you to do something that you cannot do.

You will be expected to try your hardest and these workouts will be the hardest thing you have ever done, but that is how you get your body to make the adaptions to make you stronger, better, faster! And did I mention....it's also a lot of fun!

Tuesday

Vicky has a really nice OHS for a beginner...weight in the heels, knees tracking over the toes, lumbar arch strong. DeDe, one of our newest members, is doing a great job. She came to us with a pretty good fitness level! And she has really great hair!

Workout:

As many rounds as possible in 20 minutes of:

10 ring rows

10 push ups

10 OHS

Sunday

Great workout today! A FGB style compilation of rowing, squats, DB swings, pull ups and "easy button" pushups! Heather and Craig got the best score but everyone worked really hard! It was nice to have Austin here who we haven't seen in a while!

Saturday

It is really nice to work with you all one on one at times, but there is such value in going through a workout with others! Today JP, Diana and I did the mainsite WOD together and it was brutal! But having them doing it with me infused me with energy and I'm sure my performance was way better because we did it together. I saw them moving, so I kept moving and the same thing happened to them. Oh, and it's way more fun that way! Everybody did a great job with this tough, tough workout today! Everyone got 4 rounds, and a little bit of rowing on the 5th round!

Free group workout at 2 PM tomorrow! Hope to see many of you!

Friday

Once you have achieved good form and consistency.....intensity is what you need to strive for.

In order to achieve the greatest results from your workouts they need to be done at the highest intensity that you can handle physically and mentally. You need to push as hard as you possibly can...and having me there with the stopwatch will push you a little further. Your body will only make adaptions if you ask it to do something it hasn't done before. You need to always go heavier or faster than you did the last time.

Workout:

5 rounds for time

10 backsquats

10 wall balls

500 m row

Thursday

Workout:
Scaled version of mainsite WOD
4 rounds
25 DB swings (ladies 30#; gents 45#)
25 GHD sit ups
25 back ext.
25 KTE

Goals and Goats:
What do you want to accomplish here in the next few months (goals)? What movements give you a lot of trouble (goats)? Let's take 1o minutes after our warm-up everyday and work on those goals and goats! A little bit of work on these things each time you are here will pay big dividents. JP and I have our goals and goats written on the board. I'd like to see some more goals and goats up there!

Wednesday

Workout:
5-5-5-5-5-5
Deadlift
2000 m row

Late post. Got a little distracted this morning spending some time on the CrossFit website. There is a ton of great information there and I recommend everyone spend some time there!

Tuesday

Ariel is leaving us at the end of this week. She is moving to Colorado to work on a research project studying prairie dogs. Ariel has had amazing results here at CrossFit Geneseo. We are sending her off to Colorado with 4 unassisted pull ups! We wish her luck with her new endeavors and really hope she drops in for a WOD when she is home visiting! I'm really going to miss her. The "White Car Mafia" won't be the same without her!

Welcome to newest members Diana and Jennifer!

Workout:

6 rounds

6 Manmakers

6 Burpees

6 Turkish Get ups

Monday

What a great game that was last night! Suspenseful to the very end! We had a great workout as well with Omar leading his team to victory about 30 seconds ahead of the ladies team!

Workout:

3 rounds

50 squats

40 sit ups

30 push press

20 pull ups

10 burpees

Craig said it was a killer!

Sunday

Free group workout at 2:00 PM today! We have a lot of fun on Sunday's and it's a great way to check out CrossFit! And you will still have plenty of time to get to your Superbowl party!

Friday

Yesterday was our one year anniversary of being CrossFit affiliated! What a fantastic year it has been! So many of us have accomplished great things in the last year!

Workout:

21-15-9

SDHP (M-95#, W-65#)

Ring dips

Thursday

Jumping Pull ups!

A word about your diet: Folks, if you don't eat right it will affect your performance! Just like your mother always said - Breakfast is the most important meal of the day! Besides your mother....several other experts agree! When you first get up you have fasted for 8 -12 hours! Your body needs food. Eating first thing in the morning fires up your metabolism and tells your body that nutrition is coming and it's ok to burn some fat for energy. When you starve your body kicks into famine mode and hangs onto the fat. Just try eating breakfast everyday within 30 minutes of getting up and tell me I'm wrong! And remember to get a little protein in that breakfast!

Wednesday

Yikes that's some snow today! So far everyone has made it in for their workout though! We're a tough bunch.

A good front squat is a necessary pre-requisite for a clean. You will not be able to clean it unless you can front squat it. You are not going to front squat it unless you have a nice rack. Here is a great video from Again Faster on fixing the front squat rack: http://www.againfaster.com/the-micd-instructor/2009/1/17/the-front-squat.html

Workout:
4 rounds
15 Front squats
25 jumping pullups

Tuesday

Workout:

21-15-9-15-21

Jumping squats

Push press

Monday

Workout:

4 rounds

15 Backsquat

25 push ups

25 KTE

Another great Sunday workout!

Saturday

Didn't get the camera out today but some awesome work happened in the barn this morning! New PR's on the CrossFit Total by Evan, Cooper, JP and yours truly! And Lynn pulled 105# off the floor with near perfect form! Did I mention this was her 5th ever crossfit workout?? And that she is a tiny little woman??

Hope to see some of you tomorrow for the 2 PM workout!

Friday

Why has CrossFit grown from 300 affiliates worldwide 1 year ago when CrossFit Geneseo affiliated to almost 1000 affiliates worldwide one year later?

Because it works. That's the simple answer. Why does it work?

The CrossFit method uses constantly varied if not randomized functional movements executed at high intensity. That's the short definition that I think leaves out one key element - community. Regardless if you crossfit on your own, at an affiliate, or in a globogym with your friends, you belong to a worldwide community that does the same workouts, and has the same training philosophy. We share a language: "What's your Fran time?" "Cindy is a bitch" "Yeah Burpees". We have all been to that scary, painful place these workouts take you to and have survived together. That is how relationships are built and those relationships keep bringing us back to the workout. This builds consistency in our training. Consistensy is essential to the success of any exercise regimen.

Another significant component missing in the short definition is correct form or virtuosity. The CrossFit method insists that the functional movements are done with correct and precise form to decrease risk of injury and exercise the joints through a full range of motion. This results in a body that is trained for whatever life throws your way.

Constantly varied because the demands of life are constantly varied and that is how we need to train. Also, a constantly varied exercise regimen is going to create the greatest physical adaptions. In the words of our very own JP Mummey..."these workouts will never get easier, but the rest of your life will".

Functional movements are multi-joint and elemental. Functional movements are or mimic actual movements required in our daily lives. We don't isolate muscles. You will never be asked to do a bicep curl in this gym, and if I catch you doing one.....25 burpees for you! Our muscles were meant to work together as a team and that is how we train them.

High intensity. I'm sorry, but if you can concentrate on watching TV or reading a book while you are exercising you are not performing at the appropriate intensity and you are possibly wasting your time! You should be...... gasping for air, heart beating out of your chest, muscles failing, dripping with sweat, every ounce of concentration on the task at hand..... exercising. Only then will you truly realize the benefit of exercise. That is what we do here. That is why we use a stop watch and encourage some friendly competition! Very few people can start crossfit at this level of intensity, but it is what we work up to.

We can work with any one who is not afraid to work hard. All of the exercises and movements can be adapted to any level of fitness, but hard work is absolutely required.

Thursday

Workout:
As many rounds as possible in 20 minutes of:
5 DB swings L and R
5 DB cleans L and R
5 DB snatches L and R
5 push ups






Kristen and Ariel hitting the workout this morning. They did an awesome job! 14 rounds!

Wednesday

Busy morning in the barn! Julie and Heather stopped by for a workout. They are a bit new to CrossFit but catching on very fast! Patti had a kickboxing class and a Pilates class. JP stopped by and we hit the main site WOD which was deceptively difficult. I was very happy to see Lynn last night for her second CrossFit workout. She's doing great. I'm also very happy to have Evan back from Christmas break...and....

George got his first pull up last night!!!! Make sure you give him a high five if you see him or leave one in comments.

A note about comments...it's a great way for us to communicate and encourage each other. Most everyone who works out here checks the website.

Tuesday

Workout:
5 rounds
row 500m
15 GHD sit ups
15 BW Deadlifts


Big day for Ariel!! She got her first unassisted pull up...and she got 2!!

Monday

The 8 AM class post workout and Will squattin'

Workout:

5 rounds for time of

100 rope jumps

50 squats

10 burpees

A lot of people might use "the kids don't have school" as an excuse to skip a workout. Not the ladies of the 8 AM class! And I think the kids had a pretty good time :)

Found my Phone!

What a great group we had for the Sunday workout today! Burpee broad jumps, walking lunges and a team Cindy! Fun!

Check out Joe Celso's (Crossfit Rochester) post from 1/17. I really couldn't have said it any better! http://www.crossfitrochester.com/

I lost my phone

I lost my phone last night so if I haven't gotten back to you that's why. Hope to find it soon!

And the Air Force Chimes In

I need a Coast Guard guy/gal to settle this!

Friday

Awesome, strong, beautiful Crossfit Geneseo women!

Thursday

JP's body weight OHS, and this military competition is starting to get interesting!

Ariel and Kristen did some awesome work on low bar back squats this morning!

Workout:
5-5-5-5-5
Backsquat

Wednesday

Craig and Eileen sporting the latest in fashion! The CrossFit Geneseo Tee-Shirt!

Workout:

Work up to 1 rep max Turkish Get up

JP stopped in today for a workout. He beat my time in spite of having the last week off. He says little Chase Alexander Mummey is doing great! Oh, and the Marine Corp. beat both Army and Navy....and the civilian ;)