Holy sh*t!!

My sentiments exactly.

F*ckin' beautiful!!!!!

The. Best. Pic.

This WOD calls for an extra large dinner tonight and an extra cup of coffee tomorrow morning. And that's a badass pic to go with a badass WOD.

Bad ass pic nahmane. Here is the video from my gymnastics show. A few new tricks, wasn't really motivated to learn new stuff. Next year maybe another wall trick and a cross hopefully.

I'm officially going to puke during this wod. Caitlin you are freakin amazing. And I caught my first pullup tonight! Thank you Carlos for your help and continuous support.

Might have to come out of hibernation for this one...

Cat, Awesome!!!!!!

soidfadfkl;jadslf;knaofialkfn;alkdnfoaiwenf;adlsknf;oief;owefn;dlsakfnoiewf;lksadnfo;iqwef;lknf;lakdsnf;lagj;alsjkdfnopine;flkndasf;lkneoijf;dsklnfoaisdfj;elkanfoiajs;laknfoiqwejf;alsdkfnopqienf;laknf;lasdknghd;lknvpoaidfj;dalknfasoidfw;lefnsoadifnads;lkfnaoifna;fn;faiS**T. THAT GUY OVER THERE KNOWS WHAT IM TALKING ABOUT (GREGG).

that pic is fierce...u know wut im sayin...Rhabdo u r amazing!!! 2 days wod was crazy f**k'n fun!!!

Great pic and great video, you all inspire me on a daily basis.

Great job programming - the ladder going up was difficult...it felt like the weight got heavier as the rounds went up. This was a fantastic example of how to be creative Gregg. Thank you.

24.14 I think - with 75lbs and a red band. On day I will wod without a band.

Sweet pic Caitlin. You are as Bad Ass as your socks say.

Hi all, just wanted to let everyone know about a Nutrition workshop that NYC Endurance is organizing http://www.nycendurance.com?wp_ct=1&whole9Nutrition

31:24 135#

Friday April 16th – GFCM Ladies Night Round 2

Ladies the last female bonding night was so fantastic we have decided to do it again. Everyone is working hard for sectionals and has family obligations through the Passover and Easter seasons so PLEASE MARK YOUR CALENDARS NOW FOR FRIDAY, APRIL 16TH.

We are planning on going to The Gravity Vault Indoor Rock Gym in Chatham NJ (http://www.gravityvault.com/). Gravity Vault hosts a ladies night that is an introduction to climbing for $9. We plan on reserving their party room and can bring food and drink.

The festivities will take place from 7:30-10:00. Don’t worry if you have never climbed before the Gravity Vault Staff will literally show you the ropes and if you would rather just hang out and watch too that’s fine.

We sent out an Evite so that everyone can respond but I am missing some females email address so please let me know if you did not get the Evite and I will email it to you (Liz Wall ewall@pryorcashman.com). We need to get a head count by Tuesday April 13th so that we can let the Gravity Vault know how many fire breathers to expect. Don’t hesitate to pass the word along to other amazing CFit women.

26:59 RX

23:10 Rx

19:44 (had To sub SDHP-115# for the clean/jerk due to wrists...i feel left out) press: 97/97/97

Jodi!!!!!- Congrats on your first pullup!!!! YOU, missy, are the AMAZING one.

Gail G - First female at GF to get a full muscle up!

both Gail and Jodi, congrats!!!!!

Sweet WOD! The "bear" will not be coming out of hibernation today :-( Hopefully this WOD will show up on Saturday, April 3rd (wink, wink Gregg). I sure hope you got that muscle up on film - great job Gail! And you Jodi, yes, are a Bad*ss! I still have socks...LOL!

Hibernation sucks!

12:40 unbroken 20kg KBS.

Rest week begins, gotta take care of myself. Completed the level 1 cert this weekend at watertown. Gregg and company; Todd, E.C. and crew say hi.

Mike, UNBROKEN?!? Thats not just fantastic its krumptastic.

Michele - was your trail run at Lewis Morris Park ? We are running there next Sunday to prepare for the Tough Mudder race. I also want to check out the lenape trail at South Mountain.

Lewis, thank you for the pain this morning. For the "usual" WOD I never truly feel like I'm going to die, but of the 3 I've done with you so far that idea has crossed my mind mid workout, thanks for the push. On another note I still can't walk right from death by box jumps which a few of us did this past Friday. Hopefully tomorrow night we can squeeze in death by 10 meters, and then for Reiko death by double unders another day.

Rhab, thx for remembering D x double unders! my social life OUTSIDE of gfcm is kinda busy this week, so maybe next week?

Life OUTSIDE gfcm!? Wow, I think I'm doing it wrong.

135# OHS 13:59 rx on wod

Reiko, What is this craziness you speak of? Is Joe G somehow involved?

Gregg, luckly no.

People have lives outside of here!?! I was just about to move my bed into the far corner, right next to the vaccuum.

Scott R. -- The trail run was at Morris Lewis Park. I think it would be a great place to train. The race was a repeat of a 5 mile loop and there were lots of switch back hill climbs. The trails were still snowy and in some places icey where the snow had melted and frozen up again. But I have a feeling that could be gone by the end of this week and then the trails will be nice and muddy!

http://www.youtube.com/watch?v=4S3C4AC908w - prepare for sectionals... AWESOME video

Gregg, the suspense is killing me!!!!

Caitlin-I have one of those!!!! That's what I used to get my amazing pecs, LOL....Anyway, Rhabdo...its always fun brother!! Ben-no more info...just wait it out like all the rest. HA!

195/195/195, 15:22; tomorrows WOD: 50 pullups, 50 pushups, 50 situps, 50 shakeweights, 5 rounds

squat 3x5 190# WOD: 16:21 Rx got my booty kicked by the hubby (among many others) on this one (15:30 Rx)!!!

Did 5X3 of back squats 275/280/285/290/295 then 3 rounds for time of 1000m row to 10 burpees. The goal was for each row to be under 4 mins. Today was the classic example of a "2aday" aka over training. I can't explain why I wanted to come back in the afternoon after the ravaging that took place this morning. 2adays are for football players and we ain't football players NAHMANE!!

5k or no 5k, that is the question

5k or no 5k, that is the question

10 mile trail run in Morristown. 1:40:16 So much fun! Up and down snowy, muddy trails in the woods. I definitely felt like Rocky in the movie where he trained in Russia. :)

Doug I really hope the answer was a resounding yes. SPRING IS COMING!!

8 x 200 meters at track with 90 seconds rest between each. About 38 seconds each.

I feel like tomorrow is Christmas!

4 miles in very hilly area: 31:27 SPING IS HERE!!!

Michele - was your trail run at Lewis Morris Park ? We are running there next Sunday to prepare for the Tough Mudder race.

ANIMAL!!!!!

Sweet pic! Sweet wod!

last day to register for the affiliate team. do it now, ANYONE can try-out.

Rich, great coaching! you helped me get thru. Thanks! Great job everyone!!

Fittest Man Alive 2010?

nap or surf? that is thy question. Rhabdo has my vote. there is nothing like a workout (death by box jumps) with friends (rhabdo, reiko, and cristina) to pull you out of a s**t-storm.

I loved and hated this workout-my first fight gone bad. Joe G thanks for pushing me-yelling at me about the motherland worked.

216. Must. Do. Better.

Reiko you killed it today. Fantastic job, I am inspired to try and do better. Thanks for pushing me!

209. That may not be much, but compared to the last fight gone bad where I did 164, I'm quite pleased. This crossfit really works!

Just had some cookies, bye bye games, but I need to gain more weight nahmane.

GAH. I reeaaaly want to try out for the affiliate team but my sister had to go and have her college graduation May 23rd-24th. The university clearly needed to plan this better.

This picture RULES. awesome awesome.

Virtual shovel!?!? I D K but im so physed!!! i hope i get 2 swing a sledge hammer around.cant wait G'night.*:)

Yeah Man!!! Nice pic. And the virtual shovel looks sick. Just YouTubed it. Looks like a low back killer!! should be fun.

Late night but just following up on Michele's post on Rhabdo's show. Yes of course because he is a good man/boy/freak of nature/whatever........ So it is to be expected. Good night.

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed. - Mia Hamm

Interesting fact: did you know that since 1984 the North American winter has been getting longer by 3 days per year?? (Check tonight for follow up post)

The second Ice Age is upon us

Wait, so the winter is 78 days longer now? I call Shenanigans! Good thing we practiced shoveling though if you're right. 8:23 with 35# plate. The broad jumps were tougher than I expected after shoveling.

I am tired & all I would like to do is sleep in a bed of pizza.

You could use a Sicilian pie as the pillow and thin crust as a blanket! Thanks for your help today Drea.

Gregg, where'd you get the new jump ropes? I want to order one for homework.

Ben, the new ropes are from www.theweatherchannel.com

Sean, do they sell AbMats too?

yup..all things crossfit.

@ Andrew Rich - I'm in on the Warrior Dash Team - looks like fun. Are you thinking 9/18/2010 in Windham, NY or 10/9/2010 in Maryland. I'm good with either as long as I get one of those hats for participating. Nice idea - and the bonus of beer, music and team building sealed the deal for me.

Paging Dr. Richard Kibble. Can I borrow your recip saw again?

interesting fact update: todays interesting fact was a joke. thank you for playing.

Scott, i apologize. I am usually not a jokster but because you are probably the wittiest person that i know, it is always fun to say silly stuff and hear your reaction.

@Sean (pronounced Seen) I've been sitting here trying to remember 1984....I still recall parts of it....little bitty parts of it.

275/275/275, 9:28 (i just want to say that i am feeling discouraged as of late. My solution is to keep coming and just push through)

275/275/275, 9:28 (i just want to say that i am feeling discouraged as of late. My solution is to keep coming and just push through)

Sean you are the best and coolest person I know...no joke. Doug-DO NOT be discouraged...Gregg, Sean, and I were just talking about you 2 weeks ago and what massive improvements we have noticed in you over the last year. You are doing great.

Doug-you, my friend, are awesome, So stop that.

Doug, yet another person here who's had the pleasure of WODing with you lately. You're putting forth herculean efforts, keep up the good work.

Gregg: no problem, I should be in tomorrow and I'll bring it.

THING - I don't have pink shoes but my shoe laces are pink!

SSSSSSSSSSSSSSSSSSSSSSSSSWEET!!!

Rookie 6:15am mistake in not eating anything before hand. Whoops. I did 3 rounds: 22:43.

34:48 Rx

This morning I did a special WOD with Scott Lewis aka Slewis, and all I have to say is that it was a horrible experience. Do yourself a favor and rent the movie deliverance and fast forward to the famous scene when __________ squeals like a pig. That was me.

I hate to miss this royal arse kickin' by Barbara but I have a retirement party to attend. Everyone seems to be leaving this place except me. (Quiet Vic!) MOUNTIE PRIDE!!!!!

Gregg much thankx 4 ur time this morning...Marylyn much thankx 4 setting up the bad jokes...Rhab ...i would pay big money 2 see u squeal...nex time i will share with u my tripple lindie doubble back handsping side arial kartwheel round off russian...it will b fearce! bigg ups 2 all yall guerillas. nice work.

How cool is this picture? It couldn't have been staged more perfectly. It mirrors the evolution pictures (chimp, caveman, man) in our positioning to a tee. One ready to lift, one in the middle of the lift, and one at the top of the lift..... @Earls - hope you are better.

Jodi, I agree; Its a great one. But from now on, t-shirts & shorts are protocol.

Jodi, I agree; Its a great one. But from now on, t-shirts & shorts are protocol.

@Jodi, feeling a lil better today, I will be coming in to meet Barbara. Cool pic btw.

@Bob: It's all about the layers. :) I think Drea should use this picture as a teaching tool for deadlifts. :) @Earls: Glad you are feeling better. Very upset missing Barbara - national moot court competition begins today. I'll have to come in separately and conquer at another time. Tried to make it this morning, but 280 was a disaster.

Rhabado good luck with your event tonight!

Thanks Joe R! Right now the show is a couple of hours away. I just sharted, woops did I just say that? Joe G nahmanes......

41:12 4 rounds. I really sucked this morning. On a lighter note lets get a team together for this event. It looks like a lot of fun. The Northeast is not until September. http://www.warriordash.com/index.php

Mickey and I took our kids to see Rhabdo's show. Very impressive! We stayed for all of the parts where he performed in between his kids' acts, plus a bit more of his students' performances. It was so impressive! First, it is clear that putting this together is a HUGE undertaking. And it is evident how important it is to the school community--how excited the kids are to perform and how proud their families are. Finally, and not surprisingly, it is obvious that Rhabdo is a much beloved teacher. And, of course, his athletic skills were a big hit with the crowd. Will is still asking me, "But how does he walk up the wall? Does he do it like Spiderman?" Well done Rhabdo!!!

Rhabdo congrats!sorry about the spelling error earlier.

Haha, its cool Joe R! And big thanks to Mickey and Michele for coming out and watching the show! This show has limited seating every year, plus the seats are uncomfortable bleachers. Anyway, my year is done!!!

I forgot my jacket and gloves in the gym tonight. Sorry! I'm such a mess.

Reiko-- i am a mess too. i left my whole wardrobe, jewelry collection, and electronic collection on a box this morning.

I have all your things guys

hahahaha. Thanks Gregg. sorry for being a loser.

what is a squat??

Squat is short for Squatro, which is spanish for four.

The 5:30am class does not agree with me. Performance suffered especially on the strength. But it was a nice little lesson for me. So from now on I will make absolutely sure I have more than 4 hours sleep, something to eat and at least 12oz of coffee in me before I wod!

thank you Rich, for the knowledge.. But more importantly, for the laugh.

11:44 155#

That's not a kettlebell, it's a satellite!

Yeah and it matches his shorts...weirdo!!

8:56 135#

Sean,thanks for the coaching this morning.Form could have gotten alot worse without your help.Renel thanks for the push this morning I needed that!

BEN- i saw that you came in at 530 (commented on your RAD time) and then said "gross". that is SOOOO early. you morning people are super heroes. 9am was awesome wod: 6min

7:52 95# As much as I hate both power cleans and burpees, that was a great WOD. Burpees are getting better, still have a ways to go on the cleans.

GENEROSITY IS NOT LIMITED TO THE GIVING OF MATERIAL THINGS.

WE CAN BE GENEROUS WITH OUR KINDNESS AND RECEPTIVITY.

GENEROSITY CAN MEAN THE SIMPLE GIVING OF A SMILE OR EXTENDING OURSELVES TO REALLY LISTEN TO A FRIEND

PARADOXICALLY, EVEN BEING WILLING TO RECEIVE THE GENEROSITY OF OTHERS CAN BE A FORM OF GENEROSITY. ---------GIL FRONSDAL

SCOTT- DONT BE JEALOUS OF MY SWEET BOARD SHORTS....THEY DONT SELL CLOTHES LIKE THAT OUT WHERE U LIVE...

BOB- ITS A SMALL SATELLITE---AND I PUT THAT FACE ON FOR THE CAMERA....

WHATS UP RADFACE!!!! THAT GIRL OVER THERE KNOWS WHAT IM TALKING ABOUT....

All- I have arrived at Forward Operating Base Morales-Fraizer in Kapisa Province, Afghanistan. I will send scenic pictures tomorrow as it is 0200 hours here. The gym here sucks! I will have to be extremely creative with my WOD programing. Hope all are well and everyone is working hard towards the upcoming sectionals. Semper Fidelis, Wolf Pack7 OUT!

Caitlin, trust that 5:30am does not agree with me. I was 25% slower, 50% weaker and 100% grumpier.

Michele just fell in love

Gregg - Stop trying to make things awkward between me and Big Jason just because you are jealous of his deep thoughts. For the record, I fell in love for the last time 15 years ago on a snowy weekend in Mt. Hood, Oregon. And Dave told me that he may just have to SMASH YOUR FACE because of that post (target date: May 2011).

I left my GFCM hoody in the back of the gym by the racks F#$%! Prior to WOD I did 3X5s of overhead squats @ 180lbs. As the weeks go by my overhead squat is getting less and less pathetic. Metcon 6:09 RX.

Is there a sparkly pink kettlebell? I want kb to match my outfits too..

BELIEVE IT OR NOT I HAVE A PINK KETTLEBELL!!!!!! I WILL BRING FOR REIKO AND REIKO ONLY!!!!!! IF SHE WEARS PINK SHOES!!!

Big thankx Joe. u should 615 more often,im extreamly happy that me, being such the arse...didnt get ya wit my donkey kickin...thanks 4 checkin the speckin Sean...

michele - good for you. gregg was a di## today because he got a bad haircut. he was mean to everyone, including joe g.

Not sure tonight if ill be there for death by 10 party, feel free to do it without me. If I do it, it will most likely be after the 7 pm class............if I make it till then.

20:27

22:01

19:47

Awesome times! @Earls: I need some assistance in interpreting what "1 Mile Run" is. :) Hope you feel better soon.

global situation...EAR BUD IDIOT interfearance aprox time 19:08 with confrontation...that should teach me 2 sleep in.

21:00

Can anyone tell me if this is where the famous Joe G works out?

Apparently he works out at the YMCA on Park. I'm not real sure what he does here.

Who is that masked man with the colorful spandex shorts in the rear of the photo??

OH YEAAA can't wait for this one. Working out tomorrow morning cause I can't make the PM I think. DEUCE!!!

Sean/Gregg: TIme for a public admission of guilt. I fell off the wagon. Scott caught me red-handed doing 2 sets of bench with Peter and Brian; the guys were doing it, and I couldn't resist. To repent, I will do 100 wall squats today. For todays WOD: 10x10 Wall Squats, 225 DL/kick-ups. 14 min+.

GUERRILLAS!!!! Came across this and thought it was worth sharing------

At 211 degrees, water is hot. At 212 degrees, it boils. And with boiling water, comes steam. And with steam, you can power a train.

212 One degree

Applying one extra degree of temperature to water means the difference between something that is simply very hot and something that generates enough force to power a machine – a beautifully uncomplicated metaphor that ideally should feed our every endeavor – consistently pushing us to make the extra effort in every task, action and effort we undertake. Two-twelve serves as a forceful drill sergeant with its motivating and focused message while adhering to a scientific law – a natural law. It reminds us that seemingly small things can make tremendous differences. So simple is the analogy, that you can stop reading right now, walk away with the opening thought firmly planted in your mind and benefit from it for the rest of your life.

THING...Good read! Good times this morning...I wish I was 6'4". Krump...sometimes we all slip. Think of the bench as the drug that still runs in your veins and you need to flush it out. My drug is chocolate cake and choc. chip cookies...I myself am weening off also at the present time. I always pack on that extra 5 lbs during the winter and now I am paying for it, but...by the end of March I will be a locomotive again. Damn I love the winter feasting!!!!

SCOTT / REO / RHABDO THANK YOU FOR THE PUSH!!!!!!! YOUR PRESENCE IS AWESOME!!!!!

SCOTT-IF YOUR NOT A LOCOMOTIVE NOW......I DONT KNOW IF I CAN HANDLE WHATS TO COME! GREAT MORNING!!!

GUERRILLAS________EXPECT GREAT THINGS EVERY MOMENT!!!!!!!!!

195/195/195 (low back squat) 10:03 195# a mis of HSPU and negatives

Sounds like I missed a great morning workout.

Ben: All the cool people were there...

@Doug: I'll definitely join the cool kids tomorrow. @Scott: You and I are on the same drugs buddy.

Nice strength program Gregg! Variety is good!

back squat 200# PR!!!

been chasing this for months, finally made it. Woohoo.

^Big Congrats Back 315 5:35 rx deads, wimpy knee on box pu

Morning session, front squat 3@255 followed by diane 2:55RX strict. Came back in the afternoon and did it again basketball style at 2:03. If you want to learn about basketball style, 75$ an hr.

Oh and forgot to mention the WODDing this morning by the gentlemen was definitely intense to watch. And SCOTT LEWIS WATCH THE JOURNAL VIDEO NOW, YOU WILL BE SURPRISE TO SEE WHAT THE GUY IS DOING IN IT. I WAS THE FIRST!!!!

happy sunday to all.

Sean, don't worry about yesterday. I was feeling lazy anyway.

This is a link for Scott about caffiene: http://www.docstoc.com/docs/11960834/Caffeine-and-Exercise-Performance-(PDF)

Guerillas r incredible!!!congrats Elaine i wouldnt b surprized 2 c u and baby 2-marrow wen i stroll in late...God bless.Crossfit-babies'LoL