YIKES!!

Holy Moly it s been a long time since I've posted anything. Changes abound, we moved in to a new spot. Shopping Town Mall. Wide open space to do all kinds of cool stuff in. I'll get a few pics posted up by tomorrow.

Monthly Challenge #1 is in the books!

We had our first monthly challenge on Sunday.


The Filthy Fifty.


First of all, big thanks to Amanda, Sara, Brian & Tom for coming out on Sunday for the Filthy Fifty! This was our first of hopefully many monthly challenges. If you're not familiar with the Filthy Fifty it goes like this, 50 reps of each of the following.....

Box Jumps
Jumping Pull-ups
Kettlebell swings (35 lb)
Walking Lunges
Knees to Elbows
Push Press (45 lb Olympic Bar)
Back Extensions (we don't have a GHD, subbed in Superman's)
Wall Ball Shots(10 ft target)
Burpees
Double Unders

It was Amanda's first exposure to an extended workout like this so she did 30 of each and used a 35lb bar for her push presses.

Tom came in from Colgate and Brian made the trek up from SUNY Cortland. Sara even made it back in after proclaiming how much she liked(?) the Filthy Fifty.









The consensus when it was all over is that the knees to elbows were the worst with burpees running a close second. That being said everyone worked very hard & turned in good performances. Looks like next months challenge will be on November 16th & will be the CrossFit total. Hope to see you all there!!

Fight Gone Bad III. We raised 1465.00!!

We had a super turn out today for the FGB fundraiser to benefit the Prostate Cancer Foundation & Wounded Warrior Project. It was great to have that many folks working out all together but considering that it was for 2 very worthy causes made it even better. Some of the guys brought their families out to watch the action & stuck around to hang out for a while after the carnage was over. We ended up having 8 participants and raising $1465.00 (so far, there's still a chance to donate until 6 PM on Sunday)!

I would like to thank everyone that donated, came out to train, and came out to support the efforts today. Big thanks to Jason at Core Health & Fitness for being a very accommodating host. Sam for taking all the great pics & Matt for his mad video skills!

I'll post up the video on the main site when it's available. Check out the pics from today's action below. I'll double check everyone's results & post scores tomorrow.

Had a good group the past few weeks. Jen has been showing up consistently again along w/a few new folks. Kelly & Alex have been training hard & picking up the basics quickly. Here's some recent pics. Don't forget, Fight Gone Bad is coming up at the end of September! We're still looking for folks to come out to support a great cause & have some fun(?!)....

Updates

Updates on the Mooney's

Well, there have been some comings & goings. One of our most familiar faces is off on a new adventure. Nolan Mooney has moved to Holland. He had been working as a firefighter at the air base here for a few years following his discharge from active Military duty. He came last week for a class & announced he was moving within the week. It really took me by surprise as he originally planned to move in October. He will be missed and we wish him the best in his travels. Holland? Isn't that weird?

The younger Mooney brothers have been busy as well.

Christopher has finished basic training for the Air Force and has moved on to his schools for his chosen field. Nolan says he rocked it pretty hard & was a leader in basic.

Dan has apparently taken his police exam and is waiting for the next step to head to the academy. Also, in his spare time, his Rugby team picked up a silver medal in the Empire State Games.

Well, that's all for today. More updates tomorrow regarding Wednesdays class.

Last Wednesdays Workout

Jen & Sara came out to the park despite the heat, humidity, and thunderstorms threatening. Seeing as we were outside, the WOD was a little different. It was a little more low tech, high effect.
They started off with some cal's for the warm up, worked on some Overhead squat form & sharpened the kettlebell/dumbbell swing.




They rocked out 2 workouts. The first included 3 rounds of Overhead Squats (15 reps) & KB swings (15 reps).

After some well deserved rest, they completed 3 rounds of a 40 yard bearcrawl & goblet squats. At the end of 3 rounds, 20 burpees.


I need to note that Jen ran the Boilermaker (15k) on Sunday, rested Monday, played in her soccer league on Tuesday & trained w/us on Wednesday. Burpees were not her friend Wednesday, or Thursday for that matter.....Never the less, that's a pretty tough stretch. Nice work Jen!!

YO YO YO, let's take it outside!

Forgive me. It's been almost 5 months since my last blog post. Things have been pretty busy outside of my CrossFit life. Job change, trying on & off (mostly on) to sell our house, vacation.....but, the blog is active again.

The weather has been awesome here in Central New York. It's time to train OUTSIDE!!! So let's all meet at Onondaga Lake Park on Wednesday for class. Rain or shine. 7:00 PM behind the playground.

Maybe you haven't been to class in a while or you've been wanting to come for the first time. If you've been lurking around the site (and there's been a lot of lurkers), come on out & try it. First time is free.