"The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights." -- Muhammad Ali "Being prepared for any random task is not the same thing as preparing randomly for any task." -- Greg Everett
CrossFit Genius combines the strength training of Mark Rippetoe, Jeff Martin, CrossFit Football, the Olympic lift coaching of Mike Burgener and Greg Everett, programming influenced by Dutch Lowy and the gymnastics training of Christopher Sommer.
A stronger athlete is a better athlete. With smart (we'd like to think genius) programming of Metabolic Conditioning to complement the practice of the focus lifts and a healthy dose of Gymnastics ('cause that's just too much fun) you'll improve your performance and increase your confidence. You'll be the best athlete you can be, regardless of your sport or activity. Whether you're a First Responder, a weekend ball player or you're a parent trying to keep up with the kids, you'll be physically capable of anything you want or need to do.
Friday, March 12, 2010 at 8:37PM 
Ted deadlifts 225.
Have we talked about Ted lately? Besides being very smart and very handsome, he's also very strong. Not bad for a 76-year-old. He's great to have in the gym and we learn as much from him as he learns from us.
Thursday, March 11, 2010 at 8:43PM 
Brandy becomes friends with the C2 Rower.Squat5, 5, 5, 5, 5
4 rounds for time
10 pullups
20 swings
The final workout of deja vu week is a good one. Remember? Go a little heavier on the squats and push hard through the metcon.
Wednesday, March 10, 2010 at 8:59PM 
Jumps have been tough for Virginia to get comfortable with. Tonight, she conquered.For time:
400m run
25 lunges (per leg)
25 pull ups
25 ring dips
25 wallball
400m row
Compare to February 4th. The weather should be good for us. Be prepared to hit this chipper hard. It's the last of our benchmarks from the start of the challenge. If you haven't done so yet, get your "after" picture taken.
Tuesday, March 9, 2010 at 8:24PM 
Steve's cleans are getting better day by day.Deadlift
3, 2, 2, 1, 1, 1, 1
7 rounds for time
7 thrusters
7 box jumps
7 knees to elbows
Compare to February 3rd. Yep. It's that one again. Get your max on the deadlifts then it's the magic seven workout. But, this time, you'll be faster.
Monday, March 8, 2010 at 9:19PM 
Doug and Will work through the first Elements workoutTwo-postion Cleans
2, 2, 2, 2, 2
2 rounds for time
30 pushups
750m row
Getting a feeling of deja vu? You should. We're going to repeat the entire pre-Challenge week so that you are doing the Benchmarks under the same conditions as you did the first time. Although not a Benchmark, compare this workout to February 2nd. The Cleans are from the hang and then from the floor. Finish with a nice push/pull metcon. Who could ask for more?
