7/30/10

Gregg Arsenuk - Thursday, July 29, 2010

Teams are forming now at Guerrilla Fitness for the Albany CrossFit Fall Face-Off
Sept 11, 2010
2 Men/2Women per Team
4 Events
$240 per team
Each team is responsible for bringing 1 judge.
Contact Jason at albanycrossfit@gmail.com for registration/payment
Please use Guerrilla Fitness in your team name

Strength Training
Deadlift 5RM

WOD
5 Rounds
10 Dumbbell Squat Cleans 45#/25#
10 Clapping Pushups

Post time to comments.

Guerrilla Athletes Lindsay Berra and Michele Smith at the NJ State Tri.

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Comments

JG commented on 29-Jul-2010 11:35 PM

Dude - spelling always counts. Lay off the Progenex.

wr commented on 30-Jul-2010 08:32 AM

CrossFit isn't easy...that is why I do it. "PAIN BUILDS CHARACTER"...someone told me that when I was 8 years old and I've been looking for new ways to get my ass kicked ever since! Thanks for speaking up Scott...I 100% agree with what you said yesterday...

Bob commented on 30-Jul-2010 08:59 AM

Excellent post last night by Scott; he's 100% on the mark. Drea: Butter?

Denise commented on 30-Jul-2010 11:24 AM

Just want to thank Killa for the motivation last night! You knew exactly when i needed it! As always Great 6:30 class!!

Anthony commented on 30-Jul-2010 12:03 PM

If it was easy everybody would do it.

Sean commented on 30-Jul-2010 12:31 PM

The clean and clap!!!!!!!!!!!!!!!!! It brings back memories from my first month at GF. Rankin and I did this workout together a few years ago except it was 10 rounds.

Joe R commented on 30-Jul-2010 01:16 PM

Thanks Ben for the heads up!Just watched it I am embarrased at the poor form i displayed,i was coached much better than that my apologies to everyone.Lesson learned from this is form first before speed and weight,then you wont have to do 10-15 extra reps and fatigue yourself anymore then you already are.It is so important even if you dont compete,and you never know you might.

Michele commented on 30-Jul-2010 02:01 PM

I liked what Scott had to say too. My spin on it would only be the advice I got from Max Wunderle (CFE coach) which really hit home for me and which I posted a while back: "As for the rest of your race, ignore everyone and just get in the pain cave and hold on as long as you can. Stop rationalizing your fitness and simply race with everything you've got..that's all we can ask..." I think this applies equally to workouts. Sometimes "all that you've got" comes up short of your expectations for any number of reasons -- you're tired, the weather sucks, etc. Happened to me in my last race. The real challenge is not to internalize that and to BRING IT just as hard the next time around. I see so many people do that day and day out at GF. It's inspiring.

Gregg commented on 30-Jul-2010 02:15 PM

GREAT POSTS!

Killa commented on 30-Jul-2010 03:07 PM

MENACE!!!! You're a BAMF.

Dana commented on 30-Jul-2010 03:41 PM

Aw sukky sukky... Yall are preaching it.... See you all on Saturday!

JG commented on 30-Jul-2010 03:49 PM

Two "b's" in dumbbell.

Gregg commented on 30-Jul-2010 04:14 PM

you should know Joe

7/29/10

Gregg Arsenuk - Wednesday, July 28, 2010

Teams are forming now at Guerrilla Fitness for the Albany CrossFit Fall Face-Off
Sept 11, 2010
2 Men/2Women per Team
4 Events
$240 per team
Each team is responsible for bringing 1 judge.
Contact Jason at albanycrossfit@gmail.com for registration/payment
Please use Guerrilla Fitness in your team name

Fight Gone Bad
Wall Ball 20#/14#
SDHP 75#/55#
Box Jumps 20"
Push Press 75#/55#
Row

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

Post total reps to comments.

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Comments

mike d commented on 29-Jul-2010 08:38 AM

Any other injured folks want to form a team with me? We can be team guerrilla gimp!

krump commented on 29-Jul-2010 09:25 AM

A good read about how to approach FGB (other than with the proper respect): http://crossfitdelawarevalley.typepad.com/thesportoffitness/2008/09/fight-gone-bad.html Will be in this evening, and am gonna try and keep this stuff in mind.

hberg commented on 29-Jul-2010 12:48 PM

@Andrew R: Thanks for the push today... that horrible feeling during the third round is going to stick with me all day.

Dana commented on 29-Jul-2010 05:37 PM

Dog on it!!! I NEED to be at GFCM.. and I miss it so much... but the heat & humidity don't work well with me... *sigh*

Ron commented on 29-Jul-2010 06:14 PM

Damn it wish I could do this. Woke up too late this morning. Mike D... Toying with the idea. I'm not really injured, but I'm defintely not 100%.

Doug commented on 29-Jul-2010 07:24 PM

Mike: my back and elbow hurt...count me in...

Andrew R commented on 29-Jul-2010 07:50 PM

I knew if you worked as hard as you did and wound up with 297 or 298 it would have tortured you. I have been dragging a$$ all day after this one. Terrible performance on my part but it still hit me hard.

Ben commented on 29-Jul-2010 08:25 PM

Everyone, Joe Romano is on the main site. The first event of the Masters event at the CrossFit Games.

Scott commented on 29-Jul-2010 09:11 PM

All-I hate to be the "mean" coach this time, usually it's DREA, but I have to say something. Every day, every coach, and every athlete is physically in pain with a slight injury or soreness. The thing that separates the strong from the timid is the mental toughness to push through this, CAREFULLY, and keep moving on. Let's be a bit more tough minded and less "whiney baby". Also....let's remember that other CFitters all over the counrty "tune" into Gregg's website and we don't want to come across weak....we are GUERRILLAS!!!! If you were not trying to be "whiney baby" then I'm sorry to be so gruff.

Scott L. commented on 29-Jul-2010 09:12 PM

All-I hate to be the "mean" coach this time, usually it's DREA, but I have to say something. Every day, every coach, and every athlete is physically in pain with a slight injury or soreness. The thing that separates the strong from the timid is the mental toughness to push through this, CAREFULLY, and keep moving on. Let's be a bit more tough minded and less "whiney baby". Also....let's remember that other CFitters all over the counrty "tune" into Gregg's website and we don't want to come across weak....we are GUERRILLAS!!!! If you were not trying to be "whiney baby" then I'm sorry to be so gruff.

JG commented on 29-Jul-2010 09:31 PM

"Be willing to be uncomfortable. Be comfortable being uncomfortable. It may get tough, but it's a small price to pay for living a dream."

Drea commented on 29-Jul-2010 10:33 PM

My backside was constantly reminding me it exists today. Sean, when I say I want to do a wod, please slap my face. Instead of whining about my predicament, I pulled out the interior of a hot loaf of bread & stuffed it in my face while waiting for my sister & her boyfriend to join me at the restaurant. & then I asked for another loaf.

7/28/10

Gregg Arsenuk - Tuesday, July 27, 2010

Strength Training
Shoulder Press 3x5

WOD
Row 3 x 1K Repeats
2 min recovery
Do not deviate more than 10 seconds.

Post times for each effort to comments.

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7/27/10

Gregg Arsenuk - Monday, July 26, 2010

5 rounds for time of:
400 meter run
15 Power Cleans 135#/85#

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Project GUERRILLA YOUTH is underway.

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7/26/10

Gregg Arsenuk - Sunday, July 25, 2010

Strength Training
OHS 3x5

WOD
AMRAP in 15 Min
200m Run
20 Wallballs 20#/14#

Post rounds to comments.

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Comments

Anonymous commented on 25-Jul-2010 10:12 PM

Power and determination= Scott Lewis

Mike D commented on 25-Jul-2010 10:26 PM

Yet another person I want to be when I grow up.

JG commented on 25-Jul-2010 11:14 PM

Bottom line - that guy in the pic can bring it.

j.a. commented on 26-Jul-2010 08:38 AM

I want a t-shirt with the faces that Scott and Caitlin have on...

renel commented on 26-Jul-2010 09:07 AM

breeth the FIRE!!! u all totally inspire me! i miss u all.

Vikki commented on 26-Jul-2010 10:40 AM

Wendy Rio... if you see this shoot me an e-mail. I have some Paleo questions... Thanks, Vic victoria.barbetta@hotmail.com

Ron commented on 26-Jul-2010 11:06 AM

You can't appreciate what you have until you workout in a hotel "fitness" center. Despite that I managed to PR "Angie" by 7 minutes with a non-kip gravitron pullup bar. :-D Sorry we missed the festivities this weekend.

Liz Wall commented on 26-Jul-2010 01:18 PM

Guerrilla’s know people….so can anyone recommend a contractor who can purchase and hang a back door. My grip has gotten so strong that I literally took my back door off the hinges and ruined the molding. Tried to fix it myself with the assistance of Daddy Wall and looks like we need to hire someone who knows what they are doing. Any referrals would be helpful.

Jason G commented on 26-Jul-2010 10:04 PM

Liz, my brother owns a window, door, renovation company in Caldwell... RWC windows, doors and more...http://www.rwcnj.com/ 973-227-7123...His name is Eric, give him a call, tell him you know me...hope this helps

Paulo commented on 29-Jul-2010 05:52 PM

Very nice pic, but it seems a little easy :P.

7/25/10

Gregg Arsenuk - Saturday, July 24, 2010

rest day

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Comments

Doug commented on 25-Jul-2010 06:49 AM

Thanks Vicki and Jen...you rock something fierce

Dana commented on 25-Jul-2010 09:46 AM

^^^^^^ I 2nd that emotion... THANK YOU SO MUCH TO OUR GRACIOUS HOSTS.... and a special shout-out to the hose and the kids.. *giggle*

rebecca commented on 25-Jul-2010 02:05 PM

3rd! Thank you for your generous hospitality, Vikki and Jen. You have such a beautiful home. And that cake was yum!!

Vikki commented on 25-Jul-2010 05:39 PM

You are all more then welcome!!! It was so great to have my Guerrilla family at our home. Looking forward to working off some of the food on Monday!!!

Ben commented on 25-Jul-2010 05:58 PM

Did anyone notice Again Faster's new cool commercial... Subject of the commercial wearing a Guerrilla Fitness t-shirt.

Rhabdo commented on 25-Jul-2010 06:08 PM

Wish I stayed long enough to inhale that cake. I've never been so uncomfortable in the heat before. As soon as I got home I slept for 3 hours. Just thinking about yesterday is making me sweat.

paula commented on 25-Jul-2010 07:03 PM

I will again thank Vikki, Jen and Lucas for their hospitality....it was an awesome time.... One day i will not have to leave early or arrive late due to work...LOL

Michele commented on 25-Jul-2010 07:46 PM

Lindsay and I did the NJ State Oly tri today (1500m, 25.5m bike, 10k run) and it was BRUTAL. By run time it was 95 degrees with a heat index of over 100. Never before in my 20+ year racing career have I thought of quitting a race but this one came close. I saw a guy on the side of the road on the run who had collapsed from heat exaustion and I was twistedly envious because he got to stop! But deep down somewhere, I knew, "Guerrillas DON'T QUIT, NO MATTER WHAT. Shoot, this is a wart on a frog's a#* compared to what Lugo faces day in and day out." Thanks to all of you for making me STRONGER in every way!!

Ruth commented on 25-Jul-2010 07:53 PM

Vikki, Jen and Sweet Lucas! Absolutely one of the best times ever! Thank you so much for your wonderful hospitality!

Bob commented on 25-Jul-2010 09:50 PM

Vikki & Jen. Thanks from the Rowan's for a Guerrilla Great Time! It's alwas fun to party with the folks we sweat with. I'm going to get me one of those coffee makers when I remodel my kitchen.

Hector c. commented on 26-Jul-2010 12:46 AM

Had a great time, thanks vikki

7/24/10

Gregg Arsenuk - Saturday, July 24, 2010

Come celebrate the return of TEAM GUERRILLA
TODAY AT NOON
Place - 104 Lleweylln, Montclair
Bring your bathing suits for the adult and children slip and slide WOD
Vikki will be hosting a Guerrilla BBQ at her house the afternoon of 7/24. Spouses and children are welcome.

Run 400m
Then
5 Rounds of:
10 Pullups
10 Front Squats 95#/65#
10 burpees
Then
Run 400m

Post time to comments.

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7/23/10

Gregg Arsenuk - Thursday, July 22, 2010

Come celebrate the return of TEAM GUERRILLA
Date - This Saturday
Time - Noon
Place - 104 Leweyln, Montclair
Bring your bathing suits for the adult and children slip and slide WOD
Vikki will be hosting a Guerrilla BBQ at her house the afternoon of 7/24. Spouses and children are welcome. Email Ruth@guerrillafitness.net to RSVP with # of attendees.

Strength Training
Power Clean 5x3

WOD
"Jackie"
Row 1k
50 Thrusters 45#
30 Pullups

Post time to comments.

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Comments

Jessie commented on 22-Jul-2010 10:27 PM

I ♥ PULLUPS!

Bob commented on 22-Jul-2010 11:20 PM

The boy is getting back into shape the CrossFit way!!!

Hector c commented on 23-Jul-2010 01:32 AM

I like them to jess

JG commented on 23-Jul-2010 05:17 AM

This picture should be entitled "Another satisfied customer."

Doug commented on 23-Jul-2010 06:42 AM

Yesterday i did my 30 grd to o/h in 7 min, 2min longer than the recommended 5 min, i am still beating myself up (crazy)

Maria commented on 23-Jul-2010 07:54 AM

Another sweet wod!!! Doug, STOP IT!! Which lifts did you do for Grd to O/H?

Gregg commented on 23-Jul-2010 08:15 AM

Douglas - The 5 min rule was only added to help you to scale your weight appropriately for this wod. You did a fine job. now bake me some cupcakes.

Liz Wall commented on 23-Jul-2010 11:13 AM

21 months in the making and I finally did a WOD (in it's entirety) with out any band. 12.19 RX baby….RX!!!!

Liz Wall commented on 23-Jul-2010 11:13 AM

21 months in the making and I finally did a WOD (in it's entirety) with out any band. 12.19 RX baby….RX!!!!

Killa commented on 23-Jul-2010 11:50 AM

RXMF!!!!! Great job, Liz - awesome time! :)

j.a. commented on 23-Jul-2010 11:57 AM

@LizW: Ditto to the Killa - @Doug: I would like some cupcakes too. :)

PEACE LOVE AND PULLUPS!!!!!!!!!!!!!!!!!! commented on 23-Jul-2010 12:28 PM

LIZ!!!!! Jason was so happy for you, he mentioned it to me when he called me earlier today! YAAAYYYYYYY!!! SO Proud of you!! I knew it was only a matter of time!!!!! ...Cupcakes would be a GREAT way to celebrate these pullups...~w

rebecca commented on 23-Jul-2010 12:46 PM

Nice one Liz!! Glad I was there to witness it!

Doug commented on 23-Jul-2010 01:01 PM

If i turn on the oven in this heat i would be served with divorce papers, which would be a neat trick since i cant be legally married in NJ

Denise commented on 23-Jul-2010 01:03 PM

Liz - you did GREAT!! And just remember - No More WOOBIE!! Don't even put it up next time!!

Ben commented on 23-Jul-2010 01:21 PM

Felt good to wod after a two week hiatus. Well, not "good". Shoulder felt decent but lungs didn't.

Congrats Liz.

Joe R commented on 23-Jul-2010 01:31 PM

Liz and Killa all that hard work is paying off! you guys are awesome!Keep up the good work.Will see you soon

j.a. commented on 23-Jul-2010 01:47 PM

Doug - Use the Easy Bake Oven!!!

Michele commented on 23-Jul-2010 03:09 PM

@Liz -- awesome work!

@Ben -- good to see you back!

@Doug - Remember that time a looong time ago when Gregg was trying to teach me the low back squat and you and I were sharing rack? I was so frustrated with myself I left the gym in tears (not the first, and certainly not the last time). I just remember thinking, "Oh shit that guy is going to think I'm nuts." And I meant you because Gregg knew even early on back then that I was nuts, and in fact, reminded me I was last night (while Big Jason, on the other hand, said I looked skinny). But I digress...

It makes me laugh that I worried about that because clearly we are cut from the same cloth -- a little crazy and TOO HARD ON OURSELVES!! You are money in so many ways and you don't even know it which is why everyone loves you and says how great you are all the time.

Ron commented on 23-Jul-2010 03:47 PM

"RXMF" should be a T-Shirt

Dana commented on 23-Jul-2010 05:57 PM

Missing you all.. Maybe I'll get to see you at the BBQ tomorrow...

Andrew R commented on 23-Jul-2010 07:59 PM

I demand royalties on all RXMF products.

7/22/10

Gregg Arsenuk - Wednesday, July 21, 2010

Come celebrate the return of TEAM GUERRILLA
Date - This Saturday
Time - Noon
Place - 104 Leweyln, Montclair
Bring your bathing suits for the adult and children slip and slide WOD
Vikki will be hosting a Guerrilla BBQ at her house the afternoon of 7/24. Spouses and children are welcome. Email Ruth@guerrillafitness.net to RSVP with # of attendees.

Run 1 Mile
30 Ground to Overhead 135#/85#
Run 1 Mile

Post time to comments.

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7/21/10

Gregg Arsenuk - Tuesday, July 20, 2010

Come celebrate the return of TEAM GUERRILLA
Time - Noon
Place - 104 Leweyln, Montclair
Bring your bathing suits for the adult and children slip and slide WOD
Vikki will be hosting a Guerrilla BBQ at her house the afternoon of 7/24. Spouses and children are welcome. Email Ruth@guerrillafitness.net to RSVP with # of attendees.

Strength Training
HSPU 3 x Max Reps

WOD
Row 10 X 200m
2 min recoveries

Post slowest time to comments.

What's wrong with this picture?

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Comments

Rhabdo commented on 20-Jul-2010 10:12 PM

Thats it, I'm joining GFCF, that guy over there knows what I'm talking about.

j.anne commented on 20-Jul-2010 11:54 PM

Slewis - great post. too bad you didn't train hard and get in decent shape before carson... :) welcome home team.

Sean commented on 21-Jul-2010 12:19 AM

there are TWO things wrong with this picture: those tape things do not work, and neither does Joe G.

Sean commented on 21-Jul-2010 12:29 AM

there are TWO things wrong with this picture: those tape things are a WASTE OF TIME AND MONEY, and so is Joe G. (just kidding, the second thing is that i am not there). but really, dont waste your time with the tape things. train hard, there are NO shortcuts. set your goals high but appreciate the little victories!!!!

Sean commented on 21-Jul-2010 12:32 AM

someone please tell me how to use this comment board correctly. BRING BACK THE OLD SCHOOL VERSION WHERE YOU CAN PREVIEW YOUR COMMENTS!!! i didnt even hit submit and my unedited comment has appeared.

JG commented on 21-Jul-2010 05:46 AM

That was the meanest thing anyone has every said about me. :(

wr commented on 21-Jul-2010 06:06 AM

Pipe down JG...I'm sure worse things have been said. BTW...Sweet fashion tape!

Doug commented on 21-Jul-2010 06:49 AM

Its a GFCM version of the movie "Twins."

Joe R commented on 21-Jul-2010 07:55 AM

Scott is missing a belt the tape and didn't wax his back.

Maria commented on 21-Jul-2010 08:39 AM

The pics are split images of the same guy - before and after shots.

Ruth commented on 21-Jul-2010 10:26 AM

Those guys are blocking my view!

Rich commented on 21-Jul-2010 11:54 AM

Oh snap!

Rhabdo commented on 21-Jul-2010 12:11 PM

Next year at sectionals, regionals, and whatever......i'm going to wear that tape stuff on my face.

j.a. a/k/a guerrilla formerly known as jodianne commented on 21-Jul-2010 12:37 PM

Must have been all those muscle ups joe g. was doing...did a number on his shoulder... :)

Joe R commented on 21-Jul-2010 01:25 PM

rhab to get the full benefit of the tape you need to apply it to a unshaved back, legs,chest or the unmentionable areas!

Rhabdo commented on 21-Jul-2010 01:32 PM

Ha! Ill be busy tonight.

Maria commented on 21-Jul-2010 01:38 PM

on the serious tip - joe g was the biggest supporter of gfcm at the games! thanks joe!

Joe R commented on 21-Jul-2010 02:28 PM

JG was outstanding as usual.I meant to make fun at myself being i shave use the tape to no avail.Iam taking sean's advice, manup work hard go for quality ,then you wont have to do 15+ extra reps.

Gregg commented on 21-Jul-2010 03:35 PM

Yes, Joe G was a Very Big Athletic Supporter at the games

JG commented on 21-Jul-2010 04:00 PM

I deserve all of the ribbing. Sometimes we get too full of ourselves and it takes some good friends to bring you back to earth. Thank you everyone at GFCM for keeping me grounded.

Michele commented on 21-Jul-2010 04:55 PM

the photo of Scott scaling the wall from yesterday is on the Games site. Kewl. Maybe everyone else already knew this...

Doug commented on 21-Jul-2010 05:42 PM

Lets be honest...without JG, GFCM would be missing something...

Sean commented on 21-Jul-2010 05:52 PM

umm?????????????????????? that guy and that girl and that other guy and that other girl know what i am talking about.

Sean commented on 21-Jul-2010 05:52 PM

http://dagobad.ytmnd.com/

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