Dansville Fitness Club

New girls Sarah and Jen finding out why wallballs are everyone’s favorite exercise.

Force x Distance = Work

Jen working on her accuracy

Jen's son Nick ripping off some pullups

Not your everyday race

Refusal to train?

Turns out she was just pacing

Frog jumps - Remove the arms to make jumping more leg dominant

The vacationers reconnect with their old friend, the floor

Bob and Pru went on vacation last week. Time off, fun in the sun, R and R. Good times had by all… but unfortunately what goes up, must eventually come do some Deadlifts and heavy Dumbbell work! Welcome back.

High volume deadlifts - Less weight - More reps - Same special feeling

Ever lift something heavy when you're out of breath? You should

After footage from the 1 rep max deadlift competition we had on Tuesday aired on ESPN8, numerous allegations of cheating and shenanigans emerged. Upon further review by judges, the following disturbing image was discovered. It appears that the quiet, reserved “Coop” is really an alien from the planet Saiyan. The Saiyans are a super human race that travel across the known universes conquering planets and searching out orbs of limitless power.

Coop, son of Goku, going Super Saiyan to lock out 335

Because super powers are not technically considered a performance enhancing substance, “Coop” will maintain all earthly deadlifting titles.

Additionally, if you aren’t familiar with Dragonball Z series, then I just wasted an hour.

Kate and Jill brought their daughters in yesterday. The adorable duo came prepared with books and spent some time during the warm up reading to my son Chase. (who enjoyed it as much as they did) It wasn’t long however until the call of crossfit was too great and they jumped into the workout. Funny thing is, to them it wasn’t work. It was play time. Running, jumping, lifting and throwing are games when we’re young. Over the years, as we distance ourselves from these endeavors and lose the simple capacity required to perform them, they become difficult. They become work. Well, not for these people.

4 Strong chicks and Chase

The only smile I've ever seen mid Burpee

This is John.

He's going to eat pullups for breakfast soon

John has one goal. To survive Marine Corps boot camp, where he’ll be heading in just a few weeks. As a prior Marine myself, I possess an all too intimate knowledge of the challenges John will face. I can’t prepare his mind, but his body will certainly be up to the task.

Long arms + full extension = effort

I got the opportunity this week to work with athletes from Crossfit Geneseo. Bethany (the owner) took some time off and pointed her peeps down to Dansville while she was gone. Deb joined the girls at 5am for the last time this morning. We mixed it up a bit and each of the ladies got to try their hand at programming workouts. The only requirement was total reps performed. Besides that they each picked their own movements, rep schemes, and rounds. It was a close race but Debbie finished first and combined with another top finish earlier in the week playing Crossfit Horse, demonstrates the quality of training that Bethany offers in Geneseo.

Left to right: Luanne, Deb, and Barb

Coop and Numbers came down again to max out on Deadlifts. After you’ve been doing this stuff awhile you get kinda good at it. And when you’re kinda good at it you can move some pretty big weights.

Coop setting up to pull 335 pounds

That's a new personal record. Solid work Coop

Numbers, pictured here with 335

Got it easy and went on to pull an even 350 pounds

I got caught up in all the excitement, managed 345 in jeans

And here's Kate pushing through dips. Strong work

Outstanding effort by everyone today. Monday may not be everyone’s favorite day to head back to work, but with all the rest people get on the weekends it makes for some serious intensity in the gym.

Burpees at 5am

Barb and Luanne going overhead

Not bad for just learning the movement

Nick from Geneseo hitting some swings

These two motivators made the trek down to Dansville for a workout today. They’re both regulars with Bethany up at Crossfit Geneseo so this wasn’t their first rodeo. They came through the door ready to tackle the Main site workout “Filthy Fifty” which is 50 reps of 10 different exercises performed for time. No easy task, but they chipped away at the mountain of reps and lived to smile about it. Well, eventually.

Cooper and Chris knee deep in it

Wallballs and Double Unders, crowd favorites

Then the little man did some kettle bell work with Grandpa.

Just before he took a bite out of that sucker