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Who's Scared?

Um.... me.  Yeah, I'll admit it.  I'm scared all the time.  I'm scared of boats, I'm scared of dogs, I'm scared of long leases and I'm scared of WOD #2 of the sectionals.

Although it's not a workout that favors me...   it really wouldn't matter what the WOD is.  I'd probably be more scared if it actually WAS overhead squat and row.  Why?  Putting 100% physical effort into something (regardless of your capacity for the task) is incredibly uncomfortable.  If you're not scared, your workout isn't hard enough.

We had this discussion during the 6am WOD this morning.  One of the ladies had just warmed up to what was probably a PR in the clean and jerk - and was about to do an AMRAP with the same weight.  As we're getting ready to go, she came up to me...almost in tears...  and said she was "scared of that weight."  It might have shocked her when I said "That's #^$%! great!"  

Being relatively new to CrossFit, I suspect she wasn't as afraid of the stress she was about to endure as she was afraid of the unknown.    Just like your body won't change if you don't give it a reason to (stress!)...   You'll never know if you can do something unless you try.  CrossFit Lisbeth posted some insightful words about broadening your experiences on their blog Monday.  There's nothing wrong with having a little fear - it's how you deal with it that matters.

She handled the weight just fine, BTW :)

GAMERS!  We will proceed as planned.  Tomorrow's WOD is a 15 min AMRAP of 9 DL's (155/100) - 12 HO PU's and 15 Box Jumps (24/20).  If you'd like to be judged during regular class time, you'll need to line up a judge - (I believe MegN is available for both the 5am and 6am classes).  Otherwise, judged WOD's will take place tomorrow at 6pm, Friday at 5:30pm and Saturday at 10am.

(Don't be scared - just JUMP!  Look at Greg and Mike in this pic from February.  Those two are so much smaller now it's crazy.)

 

 

 

 

On to the next one...

Ahhh - that's a sigh of relief.  Finally, WOD #1 of the sectionals is over.  Now we wait anxiously for WOD #2 to be released tonight.  Personally, I'm hoping for something like max overhead squat or maybe a 2k row.  Whatever it is, one thing that is for certain is we cannot wait until the last second to post our scores.  Practically all day Sunday was an absolute nightmare trying to chase down and validate scores.  

While I'm thinking it was a matter of the whole planet trying to feed the games site at once - it's something that should have been anticipated and my own fault for waiting until the end.  Going forward all scores must be entered by Saturday noon...  validating will be done by Saturday evening...  no more work on Sundays!  Racing starts this weekend :)

Be sure to check back tomorrow to confirm the sectional WOD schedule.  We'll likely run the exact same schedule as WOD #1 - 6pm Thursday, 5:30pm Friday and 10am Saturday.

In case you missed it, CrossFit Rochester made the affiliate page yesterday.  It was an honor to be featured and many people had a lot of nice things to say.  Thank you for that, and for making it possible for me to have the coolest job in the world.

(You could say this pic almost made it to the affiliate page...  I sent in a few and let them choose.  I like this shot because it shows Janet and Ariel in FULL extension.  Nice work, girls!)

 

("NorCal" loves having her picture taken...and she likes to sweat a lot too...  maybe we shoulda used this pic?  Seriously though...  Meg's lost a bunch of weight and is looking fierce!)

Winners!

It's been a long time coming and I apologize for the delay   ...I know peeps have been anxiously awaiting the results from this last Zone Challenge.  Well, weight no more!  (Sorry I know that was corny).  A lot of folks did really well with this last challenge and I'm super proud of those that stuck with it.  Be sure to see me this week for your "after" pictures...  it'll be a good testament to how well the plan works.

Man - it was THISCLOSE!  There might even be a little controversy with this one... as there were two 4-person teams that had the most total points scored.  To make it fair we took 3/4's of their score.  

And your winners are:

3rd Place - Stacy / Staci / Leslie / Alicia - 87 pts (adj'd)

2nd Place -  Kristin / Kathleen / Janel - 97 pts

1st Place - Rob / Alli / Dawn - 98 pts

Wow... 1 point!  Think about it this way...  ONE unfavorable carb choice at ONE meal essentially cost three people a month's membership.  Damn it bread and wine - I hate you!!! 

Lots of peeps lost a lot of weight and inches and I could go on for days with those stats.  However, I'd like to make mention of a couple of folks that actually gained weight...  well at least those that gained good weight.  Beth gained 1 pound of lean muscle, while Ariel and Staci K both gained 5 POUNDS OF MUSCLE.  That's just incredible - especially for females.  What's even more impressive is that Staci K gained that weight while losing 2" off her waist!

Again - I'm super proud of everyone that stuck it out.

Those of you that have been following the games site now that it's been a bit of a rough week for the organizers of the CF Games.  Everything has been essentially delayed one week and I suppose that's good news / bad news  ...depending on your point of view.  Good for some that tripped up on their double unders (like me) as they get a whole week for "do-overs."  Bad for those that truly were ready for anything and killed the WOD on their first attempt....now everyone else has a chance to catch up.

I'll take it :)

With the double unders in the Games WOD this week, a lot of folks have been asking where to get a speed rope like the ropes myself and SG1 use.  Check out www.hamerheadfitness.com.  I tried one of their ropes out and it worked quite well.

(Gaining a pound of lean muscle is not easy for women...especially if they've been training as long as Beth has.  Are your push ups this good?  Really?)

Game Time!!!

Ok- the first WOD of the CrossFit Games Open Sectionals has been released.  It's a bit of a sleeper workout that will likely surprise some folks with how gassed they get...  but it's an easy one to host.  CrossFit Rochester has "opt'd-in" and so the action starts tomorrow.  If you want to play and you haven't signed up and/or received an email from me...  well you better get in touch with me quick!

WOD 1 is a 10 Min AMRAP of 30 Double Unders and 15 Power Snatches (75/55).  That is the WOD we'll be running at all classes tomorrow.  (OMG - did I just tell you about a workout ahead of time?)  Gamers will have the opportunity to do the WOD during regular class provided they've arranged for an approved judge.  Additionally, tomorrow (Thursday 3/17) at 6pm will be a dedicated Open Sectional Workout.  This means there will be NO REGULAR CROSSFIT CLASS TOMORROW NIGHT AT 6PM.

This sub-out of the normal 6pm Thursday class is likely to continue for the next six weeks until the sectionals are done.  Stay tuned to the blog as I'll be sure to announce the Thursday night plan each week.

That's it for now...  gotta go learn how to double under!!!

(Mike K took advantage of some nice weather last week and opt'd to run for "nancy on the water."  Then after WODing this morning he "ran off" to DC for the next phase of his life.  Good luck, brother!  Stay CrossFit!)

 

 

 

 

(Esse rocks her first unassisted pull-ups!)

 

 

 

 

 

(I'm thinking Stacy's toes-2-bars would pass the most harsh scrutiny in the CF Games or otherwise.  Are your reps this clean?)

Whaddup, Gamer?!

Wow- the CrossFit Games start NEXT WEEK.  Got butterflies yet?  I sure do.  (Think maybe I should have started training at least a month ago instead of just a week ago?)

Here's a great tip from an athlete with CrossFit Games experience.  I couldn't agree more.

As posted previously, CrossFit Rochester is planning on hosting the Open Sectional WODs each week.  If you're interested in competing as an individual or in helping CrossFit Rochester qualify a team for the Regional, please sign up on the sheet by the front door or get an email to me ASAP if you haven't done so already.  Also, you should plan on joining us this Sunday morning for a dry run.  We'll be doing one of the WOD's from last year's games and run it just like a Open Sectional WOD - judging and all!  Even if you're not going to workout, I would like for those that would like to judge to come "try out."

As for the REAL Sectionals, at this time our plan is to host each sectional WOD on Thursday's at 6pm, Friday's at 5:30pm and Saturday's at 10am.  Additionally, each Thursday we'll feature the WOD for all regular classes.  So if you can't make one of the scheduled Sectional workouts, then make arrangements with an approved judge for the Thursday class you can attend.

Now, before ANY of the above happens, you will need to go to the official website for the CrossFit Games and get signed up.  When you get to the site, click the "Register Now" button on the right side of the page and follow along through inputting your info, agreeing to terms, customizing your page and paying $10.  AFTER ALL THAT, you'll need to sign up for the team.  At the top of the page is a dropdown for "Athletes & Teams"  ...from that select "Find Teams" and search for "CrossFit Rochester."  When our team shows up in the search results, just click the link that says "Join" and your request will be forwarded to us.

 

(Mary Kay upped her game this morning by dropping the band and doing un-assisted pull-ups.)

 

 

 

 

 

 

 

 

 

(Ethan, Dave and Mike had an L-sit throw down last week.  They all lasted way longer than I would have been willing to!)

 

 

 

 

 

 

 

(The Row for the Red Cross went off smoothly last week.  We got a good workout in and raised a couple bucks.)

 

 

 

 

 

 

(Mike's lost a shit ton of weight since he started in November.  That equates to "a lot" in case you didn't know.  His band, Wheeler Station, is playing tomorrow night at the Cottage Hotel in Mendon.)

Big Big Weekend

SO MUCH stuff going on this weekend.  At the gym we've got the cash out WOD for the Zone Challenge AND the Row for the Red Cross...  The Arnold Sports Festival is down in Columbus, OH  ...and the Daytona Supercross is Saturday too.

Ok, I admit, Daytona has nothing to do with the gym - other than I wish I was gonna be there :(

BUT!  ...CrossFit Rochester will be represented at "The Arnold" as our own MegN is headed down to compete in the olympic lifting meet!  Good luck to MegN, Lorne, Gee-Rambo and the rest of the Rochester Reds crew! 

As for the Zone Challenge - this is it!!!  The formal challenge ends Sunday (though the real challenge starts Monday morning!).  The times for the Cash Out WODs will be Saturday at 7, 8 and 9am, and Sunday at 8am.  If you absolutely positively cannot make any of those times, the make up WOD will be Tuesday at 6pm.  

The Row for the Red Cross is going down on Sunday at 9am.  We've got a few teams together for the intra squad row-down (...we'll see how our gym stack up against a couple local high school teams).  If you want to WOD with us on Saturday AND Sunday, you'll either do the same WOD both days or take part in the fundraiser on Sunday morning.  See me and/or the board at the gym for more details.

(How not to get yelled at - Part 1:  Jake's squat was rather tight [inflexible] when he started with us...   but with a little persistence, he's come along quite nicely.)

 

 

 

 

 

 

(How not to get yelled at - Part 2:  Remember Sesame Street?  Sing with me "One of these kids is doing his own thing...  "  Jason extends his knees AND his hips off the box.  Nice work, bro!)

 

 

 

 

 

 

(Too bad we didn't get a pic of Kristin's 80's outfit...  it was classic.  While I like the get-ups and the pose...  I think the way Sue appears to be scolding Esse for grabbing light weights is totally awesome!) 

 

 

 

 

(There she is!)

CrossFit Rochester Wants YOU!

The Crossfit Games Open Qualifier is right around the corner and this year CrossFit Rochester is interested in entering a team. The method in which a gym qualifies this year has changed to become even more of a TEAM effort.

Starting March 15^th, CrossFit HQ will be posting one WOD per week for 6 weeks.  Each member of the team completes the WOD that week, and the top 6 times (3 male and 3 female) are reported.  At the end of the 6 weeks, the top 30 ranked gyms in the Northeast will be eligible to compete at the Regionals.  As long as you are registered, everyone is eligible to compete.  Registration will be $10.

Before you start counting yourself out of this, realize that being a firebreather is not a requirement.  In any team sport, it’s not just the all stars that make a team successful.  (If the Steelers didn’t win 3 games without Roethlisberger this year – they would not have made the playoffs.)  If we want to qualify it will need to be a true team effort.  Each week the wod may play into someone’s strength and someone’s weakness (Darren can run faster than Matt… but Matt can deadlift over 500#’s.)  …and the top 6 scores will likely be from different people each week. So whether you consider yourself to be a specialist or a generalist, we need you.

If you are considering entering the games in the individual format (like Erin, Mary and MegN), the Open Qualifier WOD’s actually count for both divisions.  It’s not until the final qualifying teams and individuals are announced that a choice will have to be made.

Now that we have everyone on board, what is the next step?  For starters – keep doing what you’re doing - stay consistent at the gym AND with your diet.  You may want to pay a little extra attention to the quality of your reps as well.  (Judging will be strict!)  We’ll have a sign up sheet at the gym for those interested in participating and/or scoring.  This will help us plan the WODs and streamline communications.  Finally, stay tuned for details on scheduling AND instructions for online registration.

We cannot stress this enough, please do not rule yourself out based on what you think your abilities are. We have some bad-@$$ athletes in this gym.  Many don’t even realize that.  If you have any other questions, please don’t hesitate to ask.

 

...and if you are a "gamer" but for some reason you do not regularly train with us, it is likely that you cannot be a part of our team.  However, we will have some room for individuals from outside the gym to come have their sectional WODs validated.  Contact us for more information and to reserve space.

(Some tasks are just a bit easier when you do them as a team.)

 

 

 

 

 

 

(Here's some of the crew that made it out to the ski party.  If you missed it...   well, you missed it.  The conditions were excellent and it was a lot of fun.)

 

Time to get your hill on!

Tomorrow (Sat 2/26) is the CrossFit Rochester Ski/Snowboard Party at Hunt Hollow.  If you haven't already signed up and would like to go...you need to let me know ASAP!

If you have already signed up and are ready to go, just get down to Hunt Hollow between 4-8pm tomorrow and give the secret password at the front desk to get your lift ticket(s) and then head downstairs if you need rentals.  Hope to see you there!

Also going on tomorrow...if you're a non-facebooker like myself, you may not have heard that tomorrow is an 80's theme day at the gym.  Well- now you know.  If you've got some garb that makes you look like 1980-something...  then where it :)

Not a lot of peeps signing up for next sunday's Row For The Red Cross :(  I've got my team together...  what are you waiting for?  Are you scared?

Have you noticed how many of the athletes at the gym seem to look leaner and leaner lately?  This zone challenge has been working really well for a lot of folks...   but I've heard a few people ask "when does the zone challenge end?"  The proper answer to that is "NEVER!"  This latest challenge was a bit longer than previous challenges in hopes that it would help you PERMANENTLY change your eating habits for the better.  The challenge is merely an opportunity to take advantage of a little added support and motivation.  Hopefully you're one of the contestants that has stayed the course...  because, on paper at least, the end of the challenge is coming up fast. 

(Jackie out running in the snow.  How bad-ass is that?)

 

 

 

 

 

(Rob's got an unassisted pull up now.  Z-O-N-E!)

 

 

 

 

 

 

 

(Jenna's got one too!)

 

 

 

 

 

 

 

 

(MegN's got a thing for playing dress up at the gym.  This is what "fun sock" day brought.)

Upcoming Events

In the "fun" category...this Saturday, February 26th, is the CrossFit Rochester Ski/Snowboard outing at Hunt Hollow.  I know that I'm looking forward to spending time with everyone in a non-gym setting... and folks will likely appreciate how amateur-ish I look on the slopes.  For more details and to sign up your party - please see the posting and sign-up sheet on the bulletin board.

In the "better late than never" category, I have finally registered CrossFit Rochester as a participating gym/host for the Row For The Red Cross fundraiser for Sunday, March 6th.  While folks are certainly encouraged to participate by signing up, soliciting donations and rowing as individuals... we are also trying to spice up the event by hosting intra-event team competition!  So far in just talking with the high school rowers in the gym, we've tentatively billed a CrossFit Rochester -vs- Fairport Crew Club -vs- Pittsford Crew event!

For more information on the team event - check out the sign up form at the gym.  

In the meantime, if you're going it alone, you can sign up now by visiting the event website and clicking on the big orange "Raise Money" square on the upper right corner of the page. 

(Kate gets her OHS on with la Tour Eiffel.)

 

 

Sundays' WODs... attention gamers!

Head's up!  While the weather is supposed to "warm up" (relatively speaking) this weekend... it likely won't be that warm when the Sunday WODs take place.  We're telling you this because the the workout will feature some running...  not a lot, but some.  Bring appropriate clothing :)

Notice that I said the "Sunday WODs" (plural).  That's because for the next five Sundays (2/13-3/13) we will be running special 8am WODs for those interested in qualifying individually - or helping CrossFit Rochester qualify as a team - for the CrossFit Games.  While this is an open WOD, please be aware that I will be working out - not coaching - and there will be NO SCALING.  All workouts will be done as they are written on the board.  That means, if the workout says 100 thrusters at 135 pounds....  I will not remind you what a thruster is and your only option is to use 135 pounds.  If this does not sound like you, please wait for the normal 9am WOD.

With regard to the Open Sectionals for the CrossFit Games...based on the information that's out there now, we plan on opting-in for all of the sectional WODs (mid March though end of April).  It would be a great surprise if there was a workout we could not support.  Stayed tuned for exact days/times of when these WODs will be held.  Tentatively, we're looking at Thursday and Friday evenings, and Saturday mornings.

(Ladies, if you can deadlift with Bethany, feel free to join us on Sunday's at 8am!)