Concept 2 - Rowing Challenge Results!

On September 15, twenty two fitness enthusiasts accepted a challenge to row 100,000 meters on a Concept 2 Rowing Machine (erg) by October 15. Interestingly enough none of the rowers had ever rowed much before, to say nothing about accepting such a challenge. Sometimes you just move ahead on faith.... Our initial incentive was that all the teams having 10 people row over 100,000 meters would be eligible for a drawing for a free new Concept 2 rower. That is cool everyone thought. Then came the blisters, and then the callouses and sore behinds. But in the end - huge success! 17 out of 22 people went over 100,000 meters. Congratulations to Cindy Logan, Chris Giess, Kevin Morgan, Theresa DeRycke, Mike Giess, Deb Iovoli, Adam Henby, Bonnie Venton, Laura Bannister, Bob Beckwith, Laura Benotti, Tricia Cicero, Jeanne Mogauro, Ellen Dockum, Amy Mauro, Chas Bauer, and Ron Gordon.

With a cumulative total of 2,238,163 meters, CrossFit Gordon was 36th place out of 280 groups, 21 out of 188 (if you exclude the virtual clubs), and 9th in the "health club" category. And by the way, the callouses remain, but the smiles and sense of satisfaction accompanies a new level of fitness.

Only time will tell if there is a new rower in our future, but we all have a new appreciation for the sport and our abilities.

Well done everyone!

Wow! Highathlon Finishers!

 Ricky Figueroa, Doug Mauro, and Scott Odorisi. 

CrossFit Gordon athletes were out in force this weekend for the Highlander Cycle Tour and the Rochester Marathon. There were many "firsts" and many PRs (Personal Records)... And then there was the Highathlon.

The Highathlon combines both events - a formidable challenge only for the strongest, toughest athletes. To earn a coveted Highathlon finisher's shirt the athlete must complete the Highlander on Saturday and then the Rochester Marathon on Sunday. The marathon is a 26.2 mile run and the Highlander, extended and renamed this year to Death B4 Dismount, is the Tour’s marquee event - it is a formidable double metric century challenge. The revised tour now visits scenic Keuka Lake and the challenging lake bluff climbs around this Finger Lake. At 128miles, with 10,000 feet of climbing in 16 major climbs, several at grades of up to 23% the DB4D will challenge any rider.

Pictured above and looking very strong at the finish of the marathon, Doug and Ricky, Highlathon finishers! Also pictured Scott Odorisi, who finished his first marathon in less that four hours...Remarkable!

You guys are and inspiration and your accomplishments - awesome! Well done!

New Men's 500 Meter Record Holder

Last week Kevin broke 20 minutes on his first 5k row, so I guess it was no surprise that he rowed a 1:33.3 for 500 meters earlier this week. That performance earned him top position on the CrossFit Gordon leader board for the men's 500 meter row. Well done Kevin!

Wow! A fitness class on Labor day? - In the evening? These people are serious.

People like to do fun things on the holidays and the CrossFit Gordon athletes are no different. But they define fun differently that a lot of people - and it shows.
I have trained people for a number of years and I have never seen people attend a fitness class in the evening on a holiday. Today was different.  The studio, full to capacity, was bulging with energy as the enthusiastic athletes warmed up on the ergs in preparation for the CrossFit workout Cindy. Both the woman's and the men's records were crushed by Mike and Tricia. Congratulations to both of you!

But the fun didn't stop there as the group went on to finish the classic workout "Cindy" with great performances all around. You guys rock! And thank you for the good humor as you watched me demonstrate my healing 
supraspinatus.

I feel like a completely different person..

This is what Randy Hubler told me after finishing a workout this last week. He went on to say that he has lost 18 pounds and feels great. He is stronger now and doing things now that he did as a child and never thought he would do again, like skin-the-cat! He really likes the workouts at CrossFit Gordon and actually looks forward to the homework! Nice Job Randy!

Three Records at Once!

 

Seventeen year-old Katie smashed previous teen record (male and female) and ties the over-all woman's record for the 500 meter row with a time of 1:54.4!

Katie is not a rower, in fact she has only been on the rower a handful to times ever. A graduating senior from Aquinas High School, Katie is an avid soccer player. She has been training with TriFit for about 5 months working towards her goal of becoming a better soccer player, and has shown remarkable improvement in her general fitness skills.

Katie heads to Lemoyne college this fall and we can't wait to hear reports from the soccer field. But then again we would bet on her in any athletic endeavor. Nicely Done Katie!

Reflections from an Ironman Finisher.

It has been a couple of weeks, now, since Jeanne Mogauro finished the Ironman Triathlon in Lake Placid. This was her first Ironman distance triathlon.  One thing you notice right away about Jeanne is her smile. She is always smiling, but since her Ironman accomplishment the smile is even more contagious.  You can’t help but to wonder what she is thinking, so I asked her a couple of questions…

What was race day like?   “I was so relieved the morning of the race.  The day I had prepared for was finally here and I was ready.”

What was the hardest part of the Ironman?   “During the race, the last 6 miles was the hardest.  Up to that point the fear of the unknown was the hardest part.”   The year before she watched the start of the Ironman (2,500 people jumping into the lake all at the same time to start the swim) and sat terrified; so terrified that she started crying!   In reflecting back she realized that if she had not signed up right away she may have never signed up at all and would have missed a great part of life.

What kept you going through the training and the race?   “Encouragement from my friends, especially Debbie Iovoli was very motivating to me.  On race day my friends and family were out on the course and I just kept going to see my next friend.  It was great.”

What would you like to tell people?   “When people secretly dream of doing something, they should just go for it, believing it is possible - because it is!  I hope people can find the courage to chase their dreams.”

Jeanne - what an accomplishment. We are all very proud of you!

21% Improvement in six months!

The CrossFit Total is the combined total weight lifted, one rep maximum, in one session for the Back Squat, Dead Lift, and Shoulder press. Dr Scott Coon posts a 21% increase in just six months - Impressive!

Getting ready for the August games...

Free Workout a Huge Success

Awesome turnout at the free workout this morning! Thanks to Deb for her last minute promotion (and thanks to the weather Gods that we could open the doors to accommodate everyone). Thanks to Robin for helping teach with great modeling. Hope to see everyone sometime next week.

100 Burpee Challenge

Who is up for it? Post your time, comments here....

Know any high school students interested in seriously improving their sports performance? Free introductory CrossFit session for teens this Wednesday at 3:00 pm. Contact me to register.

Memorial Day "500"

Workout Challenge: Do 500 reps of any exercise or combination(s) of exercises we have worked on. Let us know what you did, and how long it took you - by posting results here or reporting back during your class time. Have fun!

Bonnie Venton Sets New Women's Record for 500 Meter Row

Bonnie Venton established a new woman's  record for the 500 meter row today with a crushing 1:56.4 performance!!! After a great warm up, and with cheering fundamentals classmates; Deana, Scott and Theresa (pictured above), a determined Bonnie set out to break the elusive 2:00 minute mark. With all the yelling and cheering from the fans and coach Gordon, Bonnie smashed through the barrier but did not realize how far under the 2 minute mark she was for a couple of seconds... Then her face lit up like fireworks! Nice Job Bonnie!

Wall of Fame and Beyond!

And so it continues... Joining the wall of fame (30" box jump) today; Mike E and Ariel. Then tonight bumper plates were added and boxes combined. Ricky reached a 36" height while Doug and Dave topped out at 42"! Nice work everyone!

Wall of Fame - 30" box jump

We got the 30" box out last week. (it has been in storage since last fall) The plan was to see how all of our winter training had progressed. Eight people proudly joined the wall of fame; Mike G, Ricky, Doug, Dave, Christine, Marshall, Tim, and Katrina! Wow! Congratulations to everyone - your hard work over the winter has really paid off.

Hi Everyone,

Check today's picture out at www.crossfitendurance.com. Yes, that is our own Debbie Iovoli at the the CFE certification in New Jersey this past weekend. Congratulations Debbie!

Amy Mauro breaks the 2 minute mark

Amy Mauro rowed 500 meters in 1:59.1 today - smashing through the elusive 2 minute mark.
Congratulations Amy! All your hard work is paying off. We are very proud of you.

30 -60-90 day challenge

I love this weather, like everyone else in Rochester. 30 minutes of purposeful activity is easier when it is nice outside, or at least it seems easier.

Our next party will recognize 30, 60 and 90 day accomplishments. This is a great time to have someone join you in the challenge. Just ask.

To get information about the program look to the lower right of this page. Click on the label for "30 day challenge" and the posts relating to the challenge are displayed.

Gotta run, time to get back outside :)

Superbowl Special - 2 Minute Navy Seal Push-up test

Do as many proper form pushups as possible in 2 minutes.
(Proper form is having a buddy place a fist under your chest and you must hit the fist with each pushup - or - place a tennis ball under your face and hit the ball with your nose on each pushup.)

Post your results to comments

Someone to look for in the ads aired during the Superbowl!

Rumor has it that client Dr. Tom Watson might appear in some University of Rochester/Strong Hospital ads during the Superbowl tonight. Congratulations Tom! We are looking for you.

 

Inside: an article I was invited to write about 30 minutes of purposeful activity and forming new habits. 

The magazine is free and available all over town. Check it out!

Under 2 minutes for 500 meter row!

Congratulations Kim!  The first woman to go under 2 minutes for 500 meter row.

Three hours later Ariel is the second!

Nicely done Ladies. You have set the bar high.

Who is next?

30 day challenge

OK, you are half-way there! Today is the 15th day of the 30 day challenge. Remember our goal is to create a new habit and the experts tell us it takes 21 days to do that. Besides being at the half-way mark, we are very close to the 21 day marker for a new habit.
Hang in there! You have come too far to stop now. If you need ideas, or motivation, let us know. Also, you can see stories from other people posted on this blog. Look for the label the lower right of the post that says "30 day challenge"

The Saturday morning challenge

Taking it to a new level!

A week of intenseTriFit workouts.

Connie puts 100% into the Wall Ball, look at those feet!

Chris and Mike (husband and wife) - excellent athletes and great role models for the kids!

Finding Time for Purposeful Activity

One of my clients was really struggling to find time for purposeful activity and she came up with the most unusual plan.

Her laundry room was on a different floor than the bedrooms. She folded one piece of laundry and ran it upstairs to the bedroom and placed it in the dresser. Then she returned back downstairs to the laundry room for another article of clothing which she folded and ran back upstairs to the dresser. As you can imagine, by the time she finished her laundry she had completed her 30 minutes of purposeful activity. Since she was going up and down the stairs she was getting quite a workout. Best of all, she felt great about both accomplishments!

Be creative!

30 Day Challenge

Happy Martin Luther King Jr. Day!

We are well into our 30 days of purposeful activity challenge and the comments I am getting back are very encouraging. You are a committed group of people!

Remember that everything is on the honor system. The simple guidelines are:

1. 30 minutes of purposeful physical activity every day.

5 out of 7 days gets you invited to the party, 7 out of 7 days gives you a great sense of accomplishment and bragging rights!

A couple of questions have come up so I have compiled the following list of general guidelines:

1. The 30 minutes can be broken up into smaller units, although I don't recommend anything less than 10 minutes at a time.

2. None of us stretch enough and you can do that while watching TV or reading a book.

3. Think in ways where you can multi-task.

4. Remember purposeful activity may or may not include exercise. If you are a client of mine you have undoubtedly heard me recommend against working out every day. Some days our bodies really need rest the most. I like, and use, walking and stretching for the days when my body needs a rest.

How have you been creative? Post your ideas below, they may help someone else.

Party details will be announced soon. Stay tuned...

Hi Everyone,

Welcome to the TriFit Blog!

This is a place where you can go to get the latest information on TriFit training.

I am a little new at this so it may take a while to work the kinks out. So check back often as things will be changing.

Thanks for reading!

Ron