15 bodyweight back squats
Row 500 meters

3 Rounds for time.

No rower??? No problem....Run 400M

Post time & Load to comments

WOD

Grace
30 Clean & Jerks for time
Pick your poison
135 lbs (as Rx'd)
or scale to one of the following

115
95
75
55
45


Post time to comments

Christmas

Crazy day today. Kids were up early to dig into the toys, family was here all day for celebration. The Mooney's even came by for some holiday cheer. Of course, they also hit the garage to train. Used the new camera to get some shots but I'll have to get the pics up later. We'll be back for class on Thursday night. Hope to see you there.

WOD & Thursday Update

Press 5, 5, 3, 3, 3, 2, 2, 1

Ladder

1 Arm DB Clean & Jerk each arm
Pull ups

work up to 5 reps each arm followed by 5 pull ups

Had a good crew show up on Thursday night. Nicole, Sara, Andy, Chris, & Nolan rocked out a warm up followed by some Turkish get ups. We worked on some DB snatch skills and hit our work out. Quite simply......

20 squats
20 push ups
20 db swings
20 sit ups
10 burpees

2 rounds for time

Looking forward to seeing everyone back at it after Christmas!!

WOD

Deadlift
5, 3, 3, 3, 2, 2, 1

Follow with Tabata Squats

The Tabata method requires an effort of 20 seconds followed by ten seconds of rest. This is repeated for a total of 8 rounds. Your final score is the number of reps completed in your final 20 second effort.

Post load of DL's & final interval of Tabata's to comments

WOD

3 Rounds

50 squats

40 sit-ups

30 push-ups

20 db swings (guys 55/ladies 35)

10 pull-ups

Thusrday 11/29/07

Had a great session tonight. Nicole & Andy came in brought their friend Kim with them. It was Nicole's second time in and she's picking things up very quickly. I'm sure that Andy is reinforcing good form on the basics when they train together!! It's great to see the new faces. I know we definitely miss a lot of folks that haven't been around recently. Looking forward to seeing everyone back again soon.

Wednesday 11/21

“The question isn't who is going to let me; it's who is going to stop me.”

Ayn Rand

Military Press
5, 5, 5, 3, 3, 3, 1

+

50 KB or DB Swings

post load for presses & time for swings

Fran

21 Thrusters
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9Pull-ups

Target weight for the thrusters is 95 lbs. but please scale to your ability. Post time to comments.

Updates

Hey all. I've been talking about hitting the Zone hard. Well, looks good on paper, but, it ain't happening. So I'm taking a different route. Intermittent Fasting (IF). I'm giving it a go for a minimum of 30 days. This may be no easy task considering the time of year (holidays), but it has to be measuring every morsel of food that passes my lips. Today was my first day. It went pretty well. 16 hour fast. No food after 7:30 PM, and unlike a Gremlin (not the car but the 80's movie) I can have water. I'm posting my experiences on a blog, http://myiflife.blogspot.com/. Wish me luck.

"If we take the generally accepted definition of bravery as a quality which knows no fear, I have never seen a brave man. All men are frightened. The more intelligent they are, the more they are frightened."

General George S. Patton


Cleans
3, 3, 3, 3, 3, 3, 3

pictures

Haven't posted pics in a while. Andy, Nolan, Chris & Dan were in Saturday for a version of FGB.

Front Squat
3,3,3,3,3,3,3

Friday 071102

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or PVC as needed and post time and load to comments.

Off the grid

We're back!!!

Went on vacation to Arizona for a few days. My wife attended a seminar for work & we piggybacked a vacation off of it. Stayed at a great resort, visited friends, family, and generally had a great time. Class is back on for tonight & Saturday. Hope to see you there.

“Work while you have the light. You are responsible for the talent that has been entrusted to you.”

Henri Frederic Amiel


Back Squat
5-5-5-5-5

"Whenever you do a thing, act as if all the world
were watching."
Thomas Jefferson

WOD
15 Deadlift
15 box jumps
15 push ups
3 rounds for time
+
50 sit ups
post load & time to comments

"Most people have the will to win, few have the will to prepare to win."

Bobby Knight

WOD

Military Press 3, 3, 3
Push Press 3, 3, 3
Jerk 3, 3, 3

Post load to comments

Nolan named this workout "Quad Sucker"

Sounds like he and Chris are building up quite a nice Garage Gym also.


Schweaty Kettlebell

"Experience is one thing you can't get for nothing."

Oscar Wilde


25 swings (55 or 35 lbs)
25 squats

6 Rounds

post time to comments

"Nobody who ever gave his best regretted it."

George Halas

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments

Another sunny day......get out and enjoy it.
Bike, run, play some hoops.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

"The world hates change, yet it is the only thing that has brought progress."
Charles Kettering

Snatch
7x3

post load to comments

10 Thrusters

15 SDL High Pull

10 Burpees

15 Box Jumps

5 rounds

post time to comments

"The Way is in training."
Musashi



CrossFit Total

Back Squat 1-1-1
Military Press 1-1-1
Deadlift 1-1-1

add weight each set
Post max load to comments

"Never look back unless you are planning to go that way. "
Thoreau

• DB Swings
• Box Jump
• Thruster
• Burpee

30, 20, 10 For Time

"Do what you can, with what you have, where you are."
Teddy Roosevelt






Workout:

Overhead Squat: 5-5-5-5-5

post load to comments

"Courage is resistance to fear, mastery of fear - not absence of fear."

Mark Twain

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

"The doors of wisdom are never shut. "
Benjamin Franklin

Thruster: 5-5-5-5-5

Then....
21-15-9
Dumbbell Thruster (Gents use 25# dumbbells and ladies use 15#)
Push Ups

Post max 5 rep Thruster and time for Thruster/Push Up to comments.

"Any fool can criticize, condemn, and complain - and most fools do."
Dale Carnegie

For time
5 rounds of:
15 Burpees
15 Box Jumps

Post time to comments

“Thunder is impressive, but it is lightning that does the work.”
Mark Twain

WOD

800 meter run
________
Deadlift
3-3-3-3-3

Rest as needed

Shoulder Press
3-3-3-3-3

Post load to comments

He who has a why to live for can bear almost any how.
- Friedrich Nietzsche

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

If you can't do double-unders, do 70 single jumps
Substitute 25, 45, or 65 lbs for thrusters
Jumping or band assisted pull-ups

post time to comments.

"The quicker you get there, the shorter the pain."
James Waddington

75 Overhead Squats in as few of sets as possible. use 95# , 65#, 45#, or PVC as needed.

Post # of sets to comments.

"My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already."
Milton Berle

WOD
Dumbbell Snatch
10R, 10L
20 sit-ups
DB Snatch
10R, 10L
10 burpees
DB Snatch 10R, 10L
20 sit ups

3 Rounds for time

Please post results to comments

Wednesday 070926

"When you doubt your powers, you power your doubts"

Brian Oldfield

WOD

Run 5k

or if you're not into the running thing, at least get out & bike, hike or something outside. The weather here in Central New York is great (for now). GO OUTSIDE!!!!

Pics & details from Saturday

Joe, Chris & Nolan did a lot of work on Saturday. Warmed up with 2 sets of 15 squats, push-ups & sit ups followed by a 1-5 chin up ladder. Then they headed out to the alley for 3 sets of a medley that consisted of 10 goblet squats & then immediately into a farmers walk.

Saturday's WOD

10 rounds of

10 Deadlifts
10 push-ups

Joe & Nolan used 135 lbs & Chris (first real experience w/DL's) used 115.





Results
Nolan 5:56
Joe 9:27
Chris 17:23

Nolan & Joe were done w/their work outs & instead of cheering Chris on to finish, they got down & did push ups with him. Great show of support by the guys. Looking forward to watching Chris progress. The Coast Guard isn't going to know what hit them!!

WOD

"No one ever drown in sweat"

Lou Holtz

Tuesday 070925

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Substitute 65, 45, or 25 pounds as needed.

Please post results to comments.

New Class on Thursday Nights at 7:00!!!

Starting this week. For those of you who have been there, it will be a similar format to our Saturday session.

Grace

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or PVC as needed

"Fortune sides with him who dares"
Virgil

Pictures from last Saturday

I had a tough time getting a few pictures together from the weekend. I have & older camera that is a little slow. Slow camera + fire breathers = blurry pictures. Nolan & Chris came in a for a nice little workout that went like this.

50 squats
40 sit-ups
30 db swings
20 box jumps
5 burpees

2 rounds for time

Nolan blazed through in 9 minutes 33 seconds & Chris came in at 14:15. Excellent work.

WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

WOD

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Substitute 800, 400, & 200m runs & thrusters (15 lb dumbbells for ladies, 30's for the guys) if you don't have the gear for this one....

WOD

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Ladies substitute 155 lb Deadlift

Can't do HSPU's??? Sub in the push press!!

Yikes!!!!

It's been a long time since I've posted anything. We have a few coming's & goings since June. Had a photog from the post-standard come by to snap some shots of the crew rockin' out "fight gone bad", Joe's son did indeed make it out of bed one time this summer. He's off to school & probably freaking out all the kids at Penn's fitness center (rumor has it he packed his rings). There's a few folks that have been MIA for part of the summer & we're hoping you'll be back soon!!.
Stay tuned for updates. Classes are being added. Looks like it wil most likely be Tuesday & Thursday but not sure if they will be early AM or around 7:00 PM. Please let me know if one time is better than another!!

What is CrossFit?

"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."

- Coach Glassman, CrossFit HQ

6/22/07

“Habit is a cable; we weave a thread of it every day, and at last we cannot break it.”

--Horace Mann (1796 - 1859)

Saturday June 16th 2007

FIGHT GONE BAD????




Warm Up
2 rounds
5 push ups
10 sit ups
20 squats

Skill Work
Wall Ball
(everyone was kind enough to bring their own ball)

WOD
Mini Fight Gone Bad

3 Rounds

DB Push Press
Dumbell Swing
Wall Ball

Kelli 310 points
5 lb push press
15 lb swings
6 lb wall ball

Sara 241 points
20 lb push press
20 lb swing
10 lb wall ball

Gary 192 points
35 lb push press
55 lb swing
23 lb wall ball

Joe 250 points
25 lb push press
40 lb swing
10 lb wall ball

Great effort on everyone's part today. Looking forward to seeing this one again in a few months to see how the crew progresses.

Saturday June 8

Turn out was a bit light today. Kelli, Sara & Joe came in for today's workout. Did our warm up & started the dumbell swing for today's skill. Kelli nailed it after she figured out that she was working with too light a weight. After everyone finished 3 solid sets of 10, the WOD was unveiled.

I was pretty proud of myself, brought a whiteboard for the WOD. Unfortunately, I forgot my stopwatch, so, big ups to Sara for lending me hers.

4 rounds for time

5 burpees
10 push-ups
20 squats
Alley Run

Recovered for a few & Joe wanted to work on Turkish get ups again this week. I think he's aiming for the 100 lb dumbell for these down the road. (his son is in town for the summer, maybe we can get him out of bed on a Saturday morning?)

Wrapped up with some push presses & the crew was kind enough to pose for some pics. Thanks again for coming out this week. Stay tuned for more updates on class additions.

Saturday June 2 2007

Had newbies join us today. Total of 4. Gary & Joe are the regulars so far. 3 rounds of squats, push -ups, sit ups & supermans to warm up. Today, since the newbies weren't rank amatuers, we worked on the dumbell snatch. Sara & Terri picked up the movement pretty quickly. We all pitched in to help Terri fine tune the movement. When we finished 3 sets of 5 with each arm, we had our MetCon workout.



Alley Run down & back
10, 15, 0r 20 of each
push up, squat, sit up.

3 Rounds for time.

More db snatch skill work followed.

Wrapped up today with Tukish Get ups. A very effective movement that everyone picked up easily. Joe & I worked on them previously while the rest of the group were first timers. When we were through Gary was kind enough to knock out a few muscle up for Terry. (she had never seen nor heard of one).

Looking forward to adding more classes during the week. I've also had a request for a beginners level class & Sunday morning seems to be the consensus at this point. Talk to me....

Monday May 28th

Had the pleasure of travelling to Rochester NY this weekend with my family. We hit the Strong Museum on Sunday & headed to Crossfit Rochester for the Trevor Win E' Memorial Challenge on Monday. Joe and his crew are awesome. His new place is coming along great. I didn't train with them but I did a bang-up job of counting reps for a few teams. Also got some pics that I'll post later.

Saturday May 26th

FIRST GROUP WORKOUT!!!
Very excited about todays turnout. We had 7 people training. It was a thing of beauty. Christine, Julie, Kelli, Craig, Gary, Jason , & Joe joined in for the WOD. We did an abbreviated CrossFit warm up that consited of squats, push-ups, & sit-ups.

We did a little squat therapy to start our skill work. Followed that up with deadlifts (hex dumbells standing on end). Once everyone showed they were comfortable with the movement, we moved on to the WOD.

10 air squats (scaled to 5 for newbies)
10 pushups (scaled to 5 for newbies)
10 situps (scaled to 5 for newbies)
10 deadlifts (scaled to 5 for newbies)
alley run (approx 150 meters)

2 or 3 rounds for time

Recovered for a few minutes & worked on push presses. Once again, everybody had time to get comfrtable & we went to the heavier dumbells. 4 sets of 5.

We all stretched for a few minutes & wrapped it up.

There is only 1 class at this point. (Saturdays at 8:30) I'd love some feedback about when to add other classes. Evening or early morning (or both!!) Talk to me.