Monday, March 30, 2009
I had a great time in Connecticut at the CrossFit Barbell Certification Seminar. A LOT of theoretical and practical information was presented and I met some super cool people! I have never met a Crossfitter I didn't like a whole bunch!
Saturday, March 28, 2009
I'm sure JP has a great workout planned for you tomorrow!
Thursday, March 26, 2009
Wednesday, March 25, 2009
Monday, March 23, 2009
Saturday, March 21, 2009
Friday, March 20, 2009
New Member Courtney push pressing and tire jumping! She's awesome!
Quote of the week: "Is this some kind of hell week or something??" - Alecia Scorsone
It was a tough week, but everybody did a great job! I don't have a picture, but everyone also give a warm welcome to new member Karen. Most of the morning crew has met her.
Thursday, March 19, 2009
A word about form: Some of you....you know who you are...are a little competitive and will sacrifice form for a faster time. When I catch you I correct it, but I don't always see it so I need you to concentrate on form as well. Good form will prevent injury and in the long run will enable you to lift more weight faster. It will also improve your range of motion and functional strength.
Enjoy this sunny day!
Tuesday, March 17, 2009
Monday, March 16, 2009
Saturday, March 14, 2009
The rest of us did cleans, pull ups and rope climbs.
The weather is fantastic today! Get outside and do something active! Hope to see some of you tomorrow for the Funday workout! I'm thinking we might be able to use the great outdoors in our workout!
Friday, March 13, 2009
Thursday, March 12, 2009
Good form is essential to your safety and your ability to make progress. I know it is frustrating to have to go back in weight or not be able to move as fast as you want to because I am harping on you about your form...but in the long run..you will be able to make progress faster if your form is rock solid.
I'm going to a Barbell Cert March 28-29. I'm pretty excited about learning more about the power lifts from Mark Rippetoe, and of course having some quality information to bring home to Geneseo CrossFitters! JP will be covering the classes and open hours as he did last weekend.
Tuesday, March 10, 2009
Sunday, March 8, 2009
The coaching staff at Oly Cert.
Saturday, March 7, 2009
Thursday, March 5, 2009
Wednesday, March 4, 2009
I'm leaving for Virginia tomorrow afternoon for a CrossFit Olympic Weightlifting certification semimar. JP will be covering the gym through Sunday afternoon. I will be back for Monday morning classes. You can contact JP here
As many rounds as possible in 20 min. of:
12 Back squats
7 pull ups
Tuesday, March 3, 2009
"Did you know...... that today is U.S. Clean & Jerk Day? In the 1996 U.S.weightlifting championships, Mark Henry shattered his own records when he snatched 396 pounds and hoisted 484 pounds in the clean-and-jerk competitions. After the WWF sponsored Henry in the 1996 Olympic Games in Atlanta, he was signed to a ten-year contract, an anomaly in pro wrestling. Way to go, Mark!"
3 rounds for time
500 m row
1o BW deadlift
10 Wall ball (20#/14#)
Luanne is an awesome athlete!