Dude - spelling always counts. Lay off the Progenex.

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...

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

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

If it was easy everybody would do it.

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.

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.

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.

GREAT POSTS!

MENACE!!!! You're a BAMF.

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

Two "b's" in dumbbell.

you should know Joe

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

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.

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

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*

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%.

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

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.

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

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.

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.

"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."

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.

If we deviate does Drea whip us?

i like whips :)

No PR on SP today, from 125 to 130 was too big a jump. Can't expect a PR every time--I mean, I do, but I can't. :) Rows were 3:43/4:03/4:10. Pacing is a skill to learn.

Doug, I prefer 5 burpees for every second you deviate from the 10 seconds. Then I can stand back & watch grown men cry when they can't handle the pressure. I delight in telling everyone the burpees are for the entire group. I LOVE THIS GIG!!!

if you deviate, you have to be friends with drea on facebook for 30 days. trust me, dont deviate.

Rich and Joe G, I need your email addresses so I can send you guys that nutrition info. Well actually Wendy will be sending it to you, what took me fifteen minutes to write would have taken me an hour and a half to type.

jguarino@ebglaw.com. thanks, Jason.

Gracias senior Reo. richard.kibble@gmail.com

using the Eastern Rhabdo technique, 1km rows went 3:53, 3:56, 4:05. not all bad...nahmane!!!

Joe G, Joe G, Joe G, I have now committed your name & face to memory. Some guys never learn. . .

drea - that is frightening on so many levels

@NN, thanks sonnnnn!

What an awesome program. Looking forward to stopping by and helping out...

Saw an interesting article from Lizbeth Darsh (CF Watertown and HQ)

"What you get out of your CrossFit experience is going to be directly related to what you put into it — physically and emotionally".

This is true not just about CrossFit but about life. The passion we all have will transfer to these kids….it will push them harder, encourage them to do well and empower their lives. Much like all of you do for me on a daily basis. I am super stoked to be a part and have the kids be a part of our community.

Nice job Feigelson and Arsenuk.

Saw an interesting article from Lizbeth Darsh (CF Watertown and HQ)

"What you get out of your CrossFit experience is going to be directly related to what you put into it — physically and emotionally".

This is true not just about CrossFit but about life. The passion we all have will transfer to these kids….it will push them harder, encourage them to do well and empower their lives. Much like all of you do for me on a daily basis. I am super stoked to be a part and have the kids be a part of our community.

Nice job Feigelson and Arsenuk.

I'm not sure how I can help, but I look forward to doing what I can. The program sounds awesome.

Very cool, they look like a great group of kids. I note they are smiling so this must have been before the workout.

Power and determination= Scott Lewis

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

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

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

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

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

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.

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.

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

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

Thanks Vicki and Jen...you rock something fierce

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

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

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!!!

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

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.

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

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!!

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

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.

Had a great time, thanks vikki

Just in case anyone is googling directions I think it's 4 l's in 104 Llewellyn Rd. But correct me if I'm wrong! Hope to see everyone there later.

Rich is correct it is "Llewellyn

Damn! CrossFit + This Heat = Near Death Experience yet a gratifying feeling... Kinda S&M-like... Hope to see you all at the BBQ/Pool Party....

Thank you Vicki and Jen for opening your beautiful home to us today!! Had a nice, relaxing afternoon..kinda like the wod this morning. :)

I ♥ PULLUPS!

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

I like them to jess

This picture should be entitled "Another satisfied customer."

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)

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

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.

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

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

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

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

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

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

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

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

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

Congrats Liz.

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

Doug - Use the Easy Bake Oven!!!

@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.

"RXMF" should be a T-Shirt

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

I demand royalties on all RXMF products.

whats a ground to over head?

Yea running my favorite!!!!

@Q. The weight has to move from on the ground at your feet to over head fully extended and locked out. You can use a snatch, clean then press, clean and jerk or any variation thereof.

Missing Guerrilla peeps this week while at beach!! I have a lot of work to do to "undo" what I am doing!!

Go Jenni Orr.

Me too Gail! Only difference is I'm not basking in the sun sipping margaritas or mojitos - I'm at WORK!!!!!!!!!! The WODs have been looking sweet this week! Nice programming!

I love what rowing machines do to men :) ....just look at all of that determination!

Thank you Anonymous. Signed copies can be made available.

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

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

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

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!!!!

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.

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

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

Its a GFCM version of the movie "Twins."

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

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

Those guys are blocking my view!

Oh snap!

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

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

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

Ha! Ill be busy tonight.

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

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.

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

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.

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

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

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

http://dagobad.ytmnd.com/