From the monthly archives:

December 2008

Happy New Year!

by John Planow on December 31, 2008

Happy New Year!  No workouts at CrossFit Genesis today.  The normal schedule resumes on Friday.

We’d like to know what your fitness-related goals are for this year.  Everyone should write down at least one goal and bring it to your first workout of 2009.  Your goals should be concrete and measurable.   If you have an idea, but aren’t sure how to narrow it down, don’t hesitate to email us or ask for help in person.

Also feel free to post your goals in comments below.

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Pats on the Back

by John Planow on December 30, 2008

My turn to offer pats on the back.  As I look back, I’m extremely proud and impressed by the progress everyone at CrossFit Genesis has made over the past year.  In nearly every workout, someone breaks a personal record.  You’re all stronger and faster than you were a year ago.  Every clean and push press is better than the last.  Every time we do a workout like “Cindy”, “Fight Gone Bad”, “Helen” or “Nancy”, your scores are better and your times are faster.

All your accomplishments come as no surprise.  Phil and I watch as you show up and work hard day-after-day, week-after-week.  Your efforts are inspirational and make us want to work harder, both as coaches and as athletes.

Congrats to everyone on your accomplishments and progress this past year.  You’ve earned them.

December 31, 2008 WOD

As many rounds as possible in 20 mins:
10x box jump
10x jumping pullup
10x kettlebell swing
10x walking lunge
10x knees-to-elbows
10x push press
10x back extension
10x wall ball
10x burpee
10x double under

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Looking Back

December 29, 2008

We talk a lot about goal-setting around this time of the year — it’s an important part of continued progress and success.  However, the need to look back is equally important and often-overlooked.  Without this, you can begin to feel like even with the hard work you’ve put in, all you have to look forward [...]

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New Years Schedule

December 28, 2008

A friendly reminder: to account for New Years, we’ve adjusted our class schedule for Wednesday and Thursday of this week.  On Wednesday (New Years Eve), we’ll have only one session, at 8:30am.  On Thursday (New Years Day), we will not hold any classes.  Our normal schedule will resume on Friday.
December 29, 2009 WOD
Push Press
7 sets [...]

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Go get it.

December 27, 2008

My wife used to work as a bartender at a restaurant called The Wishbone.  It was a popular place and she would routinely serve some of the who’s who in Chicago.  One particular customer always wore two watches, one on each wrist.  He would also park his red Ferrari right in front so he could [...]

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