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Warm Up Fun... gotta keep ‘me on their toes! #crossfitatx #assaultbike #warmup #performathletix #thatwillgetyouwarmedup

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Warm Up Fun... gotta keep ‘me on their toes! #crossfitatx #assaultbike #warmup #performathletix #thatwillgetyouwarmedup

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Wednesday 4/25/18 1000m Row 750m Row 500m Row 250m Row 100m Row 1:1 Work to Rest Ratio between 3min Rest between Rounds

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Is CrossFit right for you? Book a free intro class today. No obligation to join. Just come in and have fun.

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Awesome job and a huge thanks to everyone that came out to support Trent Roloson and sweat a little!

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Old Man Fitness is at it again challenging the National Team Hopeful, tomorrow... 30 muscle-ups for time! Come in at 5:30pm to watch this epic showdown! Is this just a preview of what tomorrow will bring? Come watch for yourself!

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5:30pm class... we work on lactic threshold training!!

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Having some fun at the 9am class today! Such a great way to kick start the weekend. Don’t let this cool April weather detour you from getting outside.

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Coach Ben Smith What is your philosophy towards being a coach? In your opinion, what makes a good coach? A good coach can effectively get their client closer to their goals, one interaction at a time. That might be giving encouragement, that might be restraint, that may be a movement cue, that may literally be an answer to a question. So my coaching philosophy is aimed at that: Always keep learning to improve my foundation of knowledge; Always keep learning to spot what a client doesn’t already have; Always keep learning how to deliver what I know; Always keep learning to prioritize what a client needs right now. That’s my own personal pyramid of being a good coach. There is definitely a theme: Always keep learning. My three favorite quotes as applies to coaching/training/life are: “Practice, endless practice fueled by love.” -- Chris Moore “There’s always a bigger fish.” -- Qui-Gon Jinn “All human beings should be able and willing to perform basic maintenance on themselves.” -- Kelly Starrett Where did you grow up/Where are you from? I grew up on the edge of Webster and Penfield. I’ve never lived far from Rochester. Have you ever played any sports? I raced with the RIT Sailing team, and still race a few times a week when the season’s alive. What do you do for fun? I race sailboats with my parents and play music (mostly violin and guitar, but I’ll play whatever I can get my hands on). A few times a year I disappear into the woods, either backpacking the next Adirondack High Peak or just settling in at the lake my family’s cabin is on. When you were a kid, what did you want to be when you grew up? I wanted to be a Marine Biologist or an Astronomer, depending on when you asked me. Yes, I was and still am a card-carrying nerd. I’d still love to get my scuba certification some day. If CrossFit didn’t exist, how would you pay the bills? I work a day job as a Software Engineer. Vnomics is a small company out in Bushnell’s Basin that puts computers on commercial trucks to help optimize that truck and driver’s performance, mostly concentrating on fuel efficiency. I lead a small team of engineers that write the software that goes in that little box on the truck. What I wish I figured out earlier is: I’ll get a lot more traction towards what I want if I prioritize what to spend effort on. “Everything” is not a good answer to that question. What’s your favorite thing to do outside? Racing sail boats. It’s got elements of team coordination (imagine doing a clean and jerk exactly so that it fits into the next person’s muscle up, all just as a third person is finishing a handstand walk; now do it faster and better than the next team over); it’s got elements of tactics and strategy; and it’s got elements that demand personal perfection and focus. There’s always something new to learn and work on (sound like anything else we do?).

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Since today is a 20min AMRAP and the talk during warm up was nutrition... perfect timing!!

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Bring in a friend and the first class is free. Spread the word.

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Drop in at 5:30 or 6:30 and check out out our HITT training. $15 drop in cost

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Drop in at 5:30 or 6:30 and check out out our HITT training. $15 drop in cost

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WOD 3/1/18 http://www.chgrochester.com/article.cfm?ArticleNumber=780