WOD

Front squats followed by a metcon that includes 3 800m runs! "Wha Wha What?" is right! (It will kill Mickey to know she missed this one while on vacation.) I already did my good deed for the day -- helped a turtle cross the road on my bike ride this a.m. -- so that means I don't need to be nice to Gregg.

I Miss Mickey. Michele when will you be leaving for a vacation?

Well now that's just mean. How about you do this WOD with me at 6 p.m.?

evil... me @ 6 as well.

Someone needs a beatdown

It's On Michele. Even though the WOD is in your favor

It is a sign of weakness to make excuses before you even start the WOD Gregg.

HAHAHA

28:xx, twould have been shorter if I was LISTENING to Drea when she explained the w/o instead of having to readjust weights in the middle (by the way...i cant move my arms)

25:56 800m run, 10 k2e, 15 ghd situps 3 rounds

Since Scott hasn't posted yet today I can only assume he is still flipping the tire trying to get through that madness he had written down as a "WoD" this morning. I was horrified at the site of it on paper. He chuckled and grinned like it was just another day in paradise.

thanks for the inspiration this morning dude.

Wrob, thanks bro...I did that misery in 17:19 after deadlifts with 15 reps@ 340, 12 reps@ 390, then 10 reps@ 420. I chuckle only because it WAS paradise; a great workout all the while watching others suffer through similiar pain and enjoyment at the same time. The WOD Gregg posted looked fun also and I will do it one day soon to make up for missing it.

Today I worked out with the 5:00 PM class and all I have to say is that the conditions were pure deuce. The 3 of us did this in the rain making knees to elbows 10Xs harder because it felt like lube was on the bars, yes I said lube. Its not about getting the fastest time, its about working to your full potential every WOD, and the lube #@$% it all up!! Other then that the 6PM class killed it, good job.

Rhabdo-you are the man! I wish I could have done it with you today in the rain...yes, I said do it with you!!! HAHAHAHAHAHA!

Damn! Damn! Damn! Gregg beat my a**. But I gave it everything I had -- 20:39 Rx. Thanks for pushing me Eric and Rhabdo. Lugo, I was definitely missing you on that last run! 145/145/145 for my front squats. Good work everyone at 6 p.m. Everyone put it all out there!

Well, now that I think about it, I'm not sure all my k2e were Rx but I was trying...

Michele, your performance was super amazing! fun times at 6!!

No Scott "youuu are the man!" My hands are shredded.

I was only as good as Michele's motivation. Thx. BTW Pete showed up at 7 and crushed the wod in 16:30!. Skylar was the other 7pmer and did fantastic at 21:and change. He is still fairly new but making fast progress. I love seeing peeps get better!

Is there another bromance brewing at GFCM?

Michele u r the real deal. I am very sorry I couldn't finish the WOD. Unfortunately duty called. The entire 6pm class was incredible. I look forward to whatever tomorrow brings our way. Semper Fidelis, Lugo Out!

Is there another bromance brewing at GFCM?

185-215-235 for PUSH JERKS....9:02RX for WOD. LUGO WHERE YOU AT BROTHER!!!???

ok ladies remember what we talked about on saturday? caitlin's hot outfit. let's pull our socks out today! looks like a good day for it :-)

I bought some logs from Tractor Supply today and I have my eye on two tires at a farm I drive by everyday. Did Annie in 10:23

Maria, very tempting, but i have the shortest legs and i will look ridiculous in them! haha

Ryan..I love ya like a man loves a man bro but WTF...that could be one of the most abstract emails ever written, logs...tires...are you starting your own CF gym??...What are you talking about?? And...Annie was not the WOD for today?? Are you feeling OK?? Should we admit you to Bellevue?? Or did something just go completely over my head?? It happens all the time so it would not be the first.

But Reiko you do pull off the short shorts quite nicely. Ryan -- we miss you. I think Scott is right. Maybe it's time to come back into the fold. Nice work all the 9am folks. Nasty girls is NASTY!!

Push Jerks: 75/75/75 - 10.39 for Nasty Girls with S Dips (14 each round, blue band)and HPC 55#. Anyone know the schedule for Friday July 3rd and Saturday July 4th?

Reiko they will look like thigh highs on you:) Anne Giblin and I will pull out old soccer socks and sport them tomorrow morning...one part of being in a cult is dressing alike.

Thigh Highs are HOTT REIKO!! Good call LIZ.

now i have this enormous pressure to get thigh high socks!?! LOL

I know I worked out this morning but I barely remember being there. I know my push jerks were 135#s and I felt incredibly feeble and weak. I have no idea how anyone does this but I will try again tomorrow morning. I dread having to run that early in teh morning and I see a vomit session in my near future. Hopefully I won't ruin my rainbow socks, or anyone elses in the process

26:30 (ish)...Thanks to Bill for pushing me to do jumping muscle ups (amid my whining)...just think b4 GFCM I could not even do a ring dip

Scott not starting my own gym just getting some stuff to mess around with I did Annie today cause I dont have the equipment for Nasty Girls at the Guards Gym

Push Jerk- 155/165/175 (still learning) 19:01 did the pull-up/ring-dip to sub the muscle ups. A poor performance i will say. I'm not a nasty girl, i'm just nasty. I'm going to eat ice cream.

I decided not to do this today because my hands are messed up from Friday. So I decided to do back squats (225lbs) to front squats (135 lbs) with back squats starting at 10 ending at 1 and front squats starting at 1 ending at 10. Took me 21:20 to complete and I haven't felt the same since.....

Rhabdo, that was just insane.

So today I learned what it actually means to JUMP during a push press (thank you Bill, really), so was a bit worn out before i even got going on the WOD. Did 21 p/u and 21 dips to replace the muscle-ups (um, is this a move we were supposed to know?), 95lb HPC and had to fight my way through to the end of the workout, somewhere around the 20 minute mark. Thinking that sometimes Crossfit for me is as much a mental challenge as a physical one, and one that I'm winning. See ya Wed.

Note to fellow GFCMers: 1. Jumping out of the rear of a perfectly good aircraft going 120 knots in 14 knot winds might not be the wisest of endeavors. 2. It is always a good idea to avoid structures, bodies of water, or trees if one decided to engage in the above mentioned activity. 3. Contrary to a previously held postulation CrossFit although making one stronger does not, I say again, does not make you indestructable especially if you decide to engage in excerises 1&2. Apparently, trees do not move out of the way. In light of the above I took an "extra" rest day. I hope everyone got after it today. Semper Fidelis, Tree Hugger (literally) Out!

awesome socks

Those socks are my fave!!

Hahaha. Nice! Thanks

Wrob, those socks look just like Caitlins!! How cool.

Where can I purchase a pair? Semier Fidelis, Lugo Out!

w - You are right, CROSSFIT really does work. Your legs look awesome. Do you wax?

Electrolysis baby. I am loving the shorty short look for the summer too.

10am was so flipping awesome. 7rnds 5 th/50m/8 SDLHP - 95# Thanks for counting Reo, you rock really hard.

f*d/t= GFCM!! That is all I can say about this morning! 10 rounds Rx. Have a great rest day everyone! Semper Fidelis, Lugo Out!

9 rounds flat, 75lbs. Used a lower weight and worked form hard, felt good. Have a great rest of the weekend, all!

Gregg - Your MIL rocks! I can see where Adrienne gets her spark. Bill - I meant to tell you that your little sis is super cute. I'd have 5 kids if I looked like her after I had a baby!!! Lots of fun at 9 a.m., especially with all the strong ladies. Sati (sp?) can run fast!!

Rob checked the WOD when he finally got out of bed this AM. His hands are wrecked from the 100. The Mrs saw this pic, my daughter wouldnt look at it. See you Monday!!!

WOW, i look really big in that picture.

Right on

squats 225/225/235 bench 225 3x3 pull up wod 12:48 took that long even with garbage form

i love pullups

Gregg how did you remove all my tattoos in that picture?

That's me lookn' HUGE dammit!!! NAHMANE??!! Squats:350-350-350 Bench:300-275-275: Then did 1K row,then 5rounds of 25pullups, 7 Push Jerks w/135lbs in 15:20. I can't want till I can just come in and follow the WODS G-Man posts everyday instead of this crazy games prep!!

I could try to say it was me 'cept I have bigger bubbies (Real Housewives of NJ anyone?) and I don't wear glasses when I workout.

Great energy at 5:00. HC is a great coach. PW on squats, bench and pullups. Definitely need a day off (from life). Peace out -JDG

Torn hands all around today. I just spent about 30 mins in the hand surgery suite with various cutting, shaving and smoothing devices. Remember the medicated powder really helps dry out and heal those open wounds!

5:59 RX chest to bar / Hands are destroyed

squats 175/175/175 (form could have been better -- thanks Sean for keeping me and my knees honest); bench 110/110/110; pullups: 12:55 27 with red band and 73 with blue band. So many great motivators tonight. Thanks all!

Youre welcome Michele. 8:14 C2B, tetanus Rx.

Youre welcome Michele. 8:14 C2B, tetanus Rx.

Michele your squats and bench were fantasic tonight great job. Bryan is an animal! 175/195/195 BS. 165/170/135(hit failure). 7:28 on pull ups. Both hands are feeling the pain. Looking forward to tomorrow. Semper Fidelis, Lugo Out!

8:55 on pullups

[URL=http://spwazlbs.com]wdiljgjp[/URL] ynzfdhkr xdjbhggc http://jocrrsuo.com kbcvxjqr lejbacjs

atorvastatin postconvulsive beltane buy tramadol online pilaw piastre order viagra interbreed tiger xanax online sporulate lumin xanax hydroencephalocele erepsin xenical online polepiece octovalent zolpidem infirmity succus cheap xanax microcard contemptible effexor boilery oriole generic wellbutrin stabilizator spares ambien online rotten biplanar generic norvasc idose youngling finasteride cbft purse losartan checkmark geotectonics order carisoprodol online illustrated crossbreeding generic finasteride cementitious employment buy alprazolam resthome comminuting order phentermine ohmic intermit celecoxib beryllometer caponier advil fuel microtron celebrex songful onychorrhexis arm feebly

tramadol online intarsia gnoscopine buspirone algid biothonomalization buy valium goalkeeper stinkdamp cheap valium junior thimblerigging ambien online garderobe cupping cheap tramadol online calefaction kinins generic finasteride something fingerprinting cheap adipex pseudoendomitosis heathy motrin dullard superhard imovane violinist augmentor generic ultram aircraftsman confuser diazepam online babysit electronic buy viagra online determinable omphalochorion generic nexium exit courtroom omeprazole sleeptalking vaccinated order cialis organoleptic startler generic paxil androphylia pernancy sildenafil secularism electrotreatment prednisone esotropia quebrachite reductil like purulent cheap cialis online apressin hemospermia amoxycillin aide initializer hydrocodone genetically dropreed hoodia bathypelagic synonymy neurontin kapron konimeter valium basaltine thermoplastic buy hydrocodone online overarm pekan buy fioricet online crystallometry tuberculinize harmel cystourethroscopy esgic telemailgram foliaceous buy soma microbead psychoprophylaxis purchase hydrocodone tailend subnetwork cheap tramadol sapless troglodyte cheap phentermine online jogger instinctively generic lexapro microbody whirl buy hydrocodone rotter antibiotics lisinopril scoria fetation buy levitra spewer luminophore cheap vicodin athletics coxarthrosis orlistat isolysin fruitless fosamax dentistry sewer

why only 50 of each...why not 100!

oh baby am i excited...

i will be in tonight for this.

I will be in tonight as well.

Hmmmm, this one should make me sweat.

34minutes this was my first filthy fifty :)

34minutes this was my first filthy fifty :)

My first FF also, 33:13 using 14 kg wallball--and almost having to use the garbage can to throw up in, mid burpee set. I expect that that's a CF rite of passage that I'll hit soon enough. Yowsa.

Awesome 7am class. The 6am group motivated the hell out me. What a bunch fire breathers. If I had 6 TJs I would clean up Afghanistan by Christmas. 25:01 replacing GHDs for Supermans. Semper Fidelis, Lugo Out!

Aaaah. This kills me. I decide to take a rest day and a great WOD goes up. At least I got to do Upside Down Helen. Tomorrow will probably be some combination of OHS, pullups, power cleans and all the other stuff I suck at...

I frieking love this workout. Carbing-up for the 6:00 WOD. Who is with me?

Joe G, I'll be there at 5, so when you arrive you can base how you'll end up my condition after the WOD. This is also my first FF.

i completed my first wod yesterday at 6pm and thought i would not get out of bed this morning. remind me not to check the website again and find out what lays ahead!

31:50 k2w, ghdbe, and 150 singles

23:53 with GHD back ext. & 1.5 pood KB. Not my PR but happy after Mickey had me running scared!! She is a machine. Really good 7am class. Lugo is a motivator!

hey greg! what can i do in place of the wall balls since i won't make it to gfcm tonight? i was thinking thrusters but we have push presses.

Maria, check out comments #21 to #23 http://www.crossfit.com/mt-archive2/001054.html

thanks ben, that's what i thought but i'm also doing the push press? greg?

Maria, I believe TJ did thrusters this morning as an alt exercise to wall balls, essentially the same range of motion. Semper Fidelis!

Frank hit the nail on the head Maria

I guess that is what happens when you get to learn from awesome coaches on a daily basis. You pick it up by osmosis. Semper Fidelis, Lugo Out!

T - 1hr45minutes

thanks! ok-did wod...tough! sucked! elated! feel good! hated it! loved it! "sucked so good"...replaced thrusters for wall balls...40#/20"box...time 35:29...

Maria, That is awesome! I can't wait for tomorrow!

28:27rx jodi, was great working out with you! 7pm looked really fun, wish I could have stayed longer!!

Time 21:50 Great working out the 5:00pm class. Gregg thanks for letting me help.

Time 21:50 Great working out the 5:00pm class. Gregg thanks for letting me help.

Reiko: you were awesome on the filty fifty! what a great inspiration. you made me feel much better after my 2nd class and that i can continue to improve every day. much appreciated. jodi

No excuses for not getting to the gym when you have children! They serve as resistance. Nice overhead squat!

Rip would be proud. 1RM?

265/265/265. 12:09 1st Rd 3:23 Kevin and Michelle are definitely warriors. Awesome work. Scott is the man! Semper Fidelis

315/365/405 for DL's...METCON-1st round 3:10 w/2pood then continued with 2 more rounds w/2pood finished all 3 rounds in 11:58. Nice work early AM crew.

Great 7 a.m. class! It was awesome working out with you guys. 200/200/200 for deadlifts. Metcon: 15:08 with 16kg KBS and handstands with separate pushups. Frank L -- you're now on my list of all time great GFCM motivators/cheerers and that's a big deal. :)

Frank just be careful, Michele may try to stuff you into her motivation folder.

couldnt work out last night and cannot make it tonite either. I'M NOT A HAPPY PERSON RIGHT NOW..! great pic btw.

Gregg, the picture is adorable and your arms look amazing! Say hi to your mother-in-law and father-in-law for me. I'm expecting to see their picture on your website Saturday. Aunt P

rest day for me...too bad looks fun

Strength DL x5 215/225/230 MetCon 15:28 20kg, HSPU head to 2 abmats.Awesome WODding situation today Drea!

I am taking a much needed rest day, see you tomorrow.

17:05 16kg/HS - 1st time doing handstands in a WOD. Caitlin, as always, a lovely WODing partner.

Just had rotisserie chicken that smelled like maple syrup. Where is the side of pancakes that is supposed to go with it??

YAAAY DREA! (for the handstands) (or for the the weird smelling rotisserie chicken if you like)

Guys a year ago today I lost 5 fellow warriors on the streets of Sadr City, Iraq. One of which was my Executive Officer Major Dwayne Kelly, Dwayne, in addition to being a US Army Special Operations Officer was a Sergeant First Class in the NJ State Police. A true Citizen Soldier, a man who dedicated himself to making his country and his community a safer place. Today as you guys sweat to make yourselves fitter please remember my brothers and sisters that are in the nastiest places on earth so that we can go about our daily lives in relative peace, tranquility and of course CrossFit Pain. Semper Fidelis, Lugo Out!

Frank, God Speed to your lost friends. "People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf" George Orwell... Gregg-as Peggy pointed out...you have such amazing arms!!!

8:52 2Pood, 315 for deads. Clean eating changing my life.

... you should see his calves

Frank -- I will say a prayer for your fallen comrades and their families tonight. Definitely puts life and what is really "hardship" and "sacrifice" in perspective. Thanks for sharing.

rhabdo - told you so! i'm afraid to see your fran time now - clearly it wasnt the mocha that did it...

Deadlift: 385# x 5 reps. Sooo, I did the CrossFit Football WOD from yesterday (thruster/burpee) and I am just very thankful that Gregg bought that A.E.D. (heart shocker) because I deff used it on myself 3-4 times during and after the WOD..It saved my life.

Frank, mucho thanks to you and your fellow warriors!

Scott, Peggy obviously hasnt seen your arms

Is it too late to order the ecosandals? If not, I'll take a pair of the citi in women's size 8. And are we ever going to get the Heather bars? I've been dreaming about them...

SCOTTTT!! You beat me by 14 reps, youre a beast.

8 Rds +5+10 RX. Always awesome to have an opportunity to workout with incredible athletes like Scott and Mickey!!

7R, i am completely mortified by that picture.

What's wrong with that pic?

155-165-175 for the 3X5 Power Snatches then 11rnds+5pullups+10pushups. Nice work SEAN!! I thought for sure you would beat me, being such a freak of nature!! Thanks for this morning's comraderie Mickey and Frank!!

Doug - your picture is better than the one of my profile.

7R

Joe, the one of your profile looked very similar to my Drill Instructor @ Parris Island. Needless to say after seeing the pic I began to get cold sweats. Lugo Out! Semper Fidelis

Joe you are definitely losing your size dude.

vonnemvr ifzcycpb http://yitfpkjx.com extcffqy hkchabmp [URL=http://huczcwqa.com]wpnglgzn[/URL]

Funny. http://www.funnyordie.com/videos/225c3c41dd/attack-cardio-with-vinnie-jones

Strength stuck with 135 and AMRAP 12 rnds chest to bar pullups. Once again Michele I was not yelling at you I was cheering you on. I would never yell at you because you are a legit woman/crossfitter/athlete nahmane?

Rhabdo -- you call that yelling?! (Remember I have been yelled at by both Bill and Gregg on different occassions.) I actually thought you were just being a gentleman and basically saying, "here you go first" but I wanted to stay out of your way b/c you were having such an awesome performance. I did 7 rnds plus 3 pull ups with the red band. My power snatches were 55 -- form needs work! For CFE I rode 20 miles this morning with 1800ft of climbing so my legs were kind of toast. I miss my taper week and its only Tuesday!! :)

To be fair, I need to add that I have been known to yell at people too -- Joe G is one victim that comes to mind.

6 rounds + 5 pull-ups, 10 push-ups, 12 box jumps, w/red band. Do I get to say 7 Rounds - 3 box jumps? Guess not.

Michele - I have grown accustom to being victimized ... so no worries. In the past two weeks alone, I have been yelled at by children, Judges, clients, the drink girl at Baltusrol [long story] and an angry owner of a gym for alleged chalk abuse.

8 rounds 5 pullups 8 pushups. Sweet 9am class.

so sweet.

PR on Snatch... 105lbs let alone 5 reps.

7 rounds 5/10/2 with first three rounds CTB pullups.

Michele- I would like to say I'm surprised, but I would be lying. You are awesome! Congratulations!

Michele, great job. All your hard work is paying off. I can't wait to see how the rest of your season goes.

9:22----Great job Michele, just think how insane you're going to be next year!!!!

Michele, you are a superwoman!

michele- you rule. congrats!

12:25--amazing accomplishment, Michele, congrats! Also, TJ kicked ass today at 615, doing the push-ups all with ONE ARM, because of an injury. Superhuman, I'd say. Btw, between the Sat WOD. a 5K run yesterday, and today's workout, my legs are feeling it....

Michele - CONGRATULATIONS. You have been training your butt off and you deserve to win! CrossFit is proven once again.

i think i have quads...but im not sure

Here are 9am class results: Joe G. = 19:01, Doug = 16:54, Paul = 16:06, Mike S = 16:19. Nice Job, guys!

Hey can everyone see Micheles pic. If no please let me know

Gregg, The pic isnt there.

Michele, awesome job!!!!! Was there ever any doubt?

Did my own wod at home (didn't want to interrupt the cert with my would be amazing performance in the gfcm driveway by myself with Gregg chuckling at his computer): 10-9-8-7-6-5-4-3-2-1 of squats, pushups, broad jump. Did it in my backyard without a timer. Just a little something to get through the day.

Class is now at GFCM TONIGHT!!! 5pm and 6pm

9:23---So what Rhabdo failed to mention about his time from the wod this morning is that he went crazy on the last round of broad jumps, snuck up on me and took the lead. The morale of the story don't every count Rhabdo out.

i cannot see the pic...

Great Job Michelle!

10:30 Rx. This WOD was literally painful, who knew broad jumps would hurt every group of muscles EXCEPT for the legs???

Time 9:42 Great working out with Crossfit HQ trainers

Thanks everyone! It was very fun to do a "GFCM powered" tri. I would never have been able to train as hard as I have without you all. It really helps to have the best pushing me every day to make me stronger and faster than I ever thought I could be.

12:25 my thighs...!! probably need a cane tmrw

Great job Michele!!! You should be proud of your hard work and accomplishment

Michelle, well done. I deposed a witness standing up today because sitting was not an option after 9:00 WOD. Good coaching by Gregg ... he really holds himself to a higher standard and that is what impressed me the most.

Played in a dodge ball tournament tonight on a team missing half its players. It was really a lot of fun and I got aggressive like Shockley taught me, CrossFit works.

Heard you got 603 Kettle-Bombed! You need to put up a pic of that!

Don't piss off the GF Nation.

day-um

who's wearin the nike's with the purple top? and whats her phone number?

SWEET!!!

u really want her #? she's not even doing a real squat!!

Hey!! Im the girl w the purple top (its actually pink) and YES i was doing a REAL squaT, I hadnT reached the bottom yet when the picture was taken... Damn!! ILL out squaT you any day =)

Danielle -- my sincere apologies. =) back at u

Wow, I never knew that GFCM in "Men's Fitness". That's pretty interesting...

Yeah, Danielle was like second in all the women in that air squat tabata (with the rest at the bottom!)

To the Guerrilla Fitness Crew, Thanks to you and Greg for letting us hijack your box for the weekend! I was part of the Level 1 Cert, and loved every minute of it. Awesome gym to WOD in! I hope to get a chance to do a drop in every so often. Peace, Christian