WOD

I am debating doing MURPH this Sunday in Verona park...any takers? Its no fun alone.

Gregg, Just to update you, I found the form on the link to send a check, so you dont have to locate for me. I have filled out the form and sent to accounting to submit the check, I will discuss the details with you when I see you.

Please click on the link to download the following video on Nutrition. The video is about 12 min long. If you have seen the video reviewing it won't be a bad thing. If you have not then I hope you like it and get something out of it. If it does not work and you still would like to see the video send me your email address to cmad@me.com and I will send you a link to download the file. You need QuickTime to view the video. The link is http://files.me.com/cmad/uu26ft.mov. You can also copy and paste it into your browser.

I just tried the link and it does not work on the blog. But it works if you copy and paste it into your browser.

To All, GFCM graphic artist Wrob Owen is launching a series of limited edition art pieces to be displayed at GF. We are looking to all of you to add catch phrases to these pieces. For example "Mess You Up", or "Your workout is our Warmup". Here is the first in the series to be released over the next few days.

"The more you sweat at CrossFit, the less you bleed in battle."

Doug-I'm in for Sunday, as early as you like, pick a time. Anyone else?

I like what Gregg said a few weeks ago, "My gym can beat up your gym"

"No wimps allowed."

GFCMers Do It Better

"Prepared for anything"

GFCM...our women can beat up your men.

No feedback was left by this visitor.

a series... "Gregg Wannabe" "Sean Wannabe" "Drea Wannabe" "Bill Wannabe" "Rhabdo Wannabe"

"Pain is weakness leaving the body" "Embrace the pain" Semper Fidelis! Lugo Out!

"Inward calm cannot be maintained unless physical strength is constantly and intelligently replenished." "Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person." "If you haven't the strength to impose your own terms upon life, you must accept the terms it offers you." Semper Fidelis, Lugo Out!

"CROSSFIT DOESN'T BUILD CHARACTER, IT EXPOSES IT!" SEMPER FIDELIS, LUGO OUT!

Lugo, thats a winner!. I would like some that reflect the strong women here at GF

"Nobody Ever Drowned In Sweat!" SEMPER FIDELIS, LUGO OUT!

"Pain is just ghost images of the mind"

"Nobody Ever Drowned In Sweat!" "CROSSFIT: No Promises, No Shortcuts!" SEMPER FIDELIS, LUGO OUT!

oldie but goodie... "GFCM...where the weak are killed and eaten"

"I work out with Joe G... bitches. GUERRILLA FITNESS"

Pete, that is Great! Gonna make a special Joe G Poster with " HEY,OH, I DO Crawsfit"!

HC you are fresh! I'm thinking of a few...

For the GFCM ladies: "Guerrilla Fitness: Our Beauties Are BEASTS!!"

Anonymous comments are cowardly.

Tough Wod this morning. Thanks for doing the 2nd WOD with us Drea. I'll probably regret it the next few days.

@Ben: your on gfcm blog and don't have time to text me back? what's up with that? get back at me asap - please!

Damn you "Ann" run and run now!

Annie -- you've been running up a storm these days so don't be hard on yourself...Ben, I LIKE your GFCM ladies saying and I am laughing that you got busted on the boards. I'm hoping my husband will join GFCM in Sept but I see it might bring up some issues...

@Michelle: I must always remember... "Jonze" first, GFCM second! I hope your husband joins so I won't be the only sig-other getting busted on the boards.

Sorry Joe G, I forgot to put my name as I bust on u. HOW U DOINNN!!

"I'm no cupcake baby"

Lugo's sauings are money!!! I like, "GFCM...A Bunch of Straight up F#&@ing NINJAS!"

This one that Lugo suggested really hit home with me...."If you haven't the strength to impose your own terms upon life, you must accept the terms it offers you." But so does my NINJA one.

Lugo wins todays quote contest and it will appear on the artwork. Thank you Frankypooh

Lugo entered about 5 million quotes. Which one won? Also, aren't we all winners in our own way?

Thanks for that video CMAD, great advice there. "This stuff'll make you a god damn sexual tyrannosaurus, just like me" -Blaine, Predator http://www.youtube.com/watch?v=_pEaNP67Yy0

Crossfit -Join a cult you can be proud of.

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SLEEP: Lack of adequate sleep during recovery leads to a decrease in competitive ability, reduced determination and lack of tolerance for intensity in training. Lack of adequate sleep negatively affects mood state, leads to greater level of perceived fatigue, promotes depression, induces mild confusion and decimates motivation to train and compete. Lack of sleep can also keep your CORTISOL levels high leading to MID SECTION FAT. An average of eight hours of sleep especially during vigorous training will aid in recovery. The number of hours of sleep is not necessarily the same as the number of hours spent in bed. Very few people go to sleep when their head hits the pillow. A trainee going to bed at 11:00pm and getting up at 7:00am may not be getting eight hours of sleep. It is more realistic to add to the time allotted for sleep to account for any delay in actually falling asleep, ensuring that eight hours is obtained. Crossfit Nutrition, Robb Wolfe--Practical Programming for Strength Training, pages 45-46 Mark Rippetoe.

I need more sleep!

" Sleep is the cousin of death" NAS

Carlos, can you please explain this to my kids?

THAT...is an awesome pic

I have slept about 4 hours a night, for the last 3 nights. If I sleep like 12 hours a night for the next 3, am I good to go?

BTW, loved the old school hip-hop at the 7pm session.

Maria- just read yesterday's post about your pullups!!!! ROCK ON! way to go woman.

Caitlin :-) thanks! I need more sleep too!! Sucks!

Why thank you! By the way,If you nap while you are driving to work, does that count?

Why thank you! By the way,If you nap while you are driving to work, does that count?

Here's an interesting list of people who get/got by on about 4 hours of sleep a night.

I get about 5 hours. Can I get into that list??

PROTEIN BURNS CALORIES: The common wisdom is that there are only two ways to burn more calories than you eat. EAT LESS or MOVE AROUND (exercise more). But there is another way to burn calories a subtle process that can work wonders over weeks and months to create a substantial long term caloric deficit. Best of all you don't have to get out of bed to reap the benefits. This amazing phenomenon is called the "THERMIC EFFECT" and the key to making it work is PROTEIN. This is how it works: During the digestive process your body breaks down food into its basic components-carbohydrates, fats and protein and turns them into energy it can use. There is a trade off: To get the energy from the food, the body must spend some of its own energy. There is a scientific name for this use of energy to digest and metabolize food-(dietary induced thermogenesis)(DIT). Carbohydrates, and fats generate about the same low (DIT). PROTEIN'S (DIT) is huge in comparison: MORE THAN TWO AND HALF TIMES GREATER. So in order for the body to obtain energy from dietary protein, it must give up almost THREE TIMES more energy than it needs for either fat or carbohydrate. PROTEIN BOOST YOUR METABOLISM AND CAUSES YOU TO LOOSE WEIGHT MORE RAPIDLY THAN THE SAME CALORIC AMOUNTS OF FAT OR CARBOHYDRATE: Over six months with absolutely no increase in exercise or decrease in caloric intake a high protein diet could cause you to lose 10 to 15 pounds. Over the same six months with increased exercise and somewhat decreased caloric intake a high protein diet could cause you to lose 30 to 75 pounds. The Paleo Diet, pages 63-65 Loren Cordain, Ph.D.

Graphic doesn't work here or in the newsletter and Guerrilla Fitness is not listed under New Jersey for registration on the FGB site.

Mr. Lew and Mr. Reo, sorry for my lack of appearance this am, my new vehicle was converted into a school bus/livery cab/suicide machine. Please dont hate me :)

Sean don't worry brother!! Are you OK? The WOD was great and we missed you terribly! Gregg, check on your boyfriend. It sounds like he was in a fender bender.

I just found out Sean was not in a fender bender but driving his entire clan around for errands. Sorry to cause a scare!!

Dont be jealous country man!

Was granny in a rockin' chair in the trucks bed?? And the rest of the clan sittting on milk crates? Good time!!

Sean -- You are very unhateable. In fact, I think it would be impossible for someone to hate you.

Gregg -- When I went to register for FGB, I did not see GFCM listed as a NJ affiliate to pick from. Are you supposed to do something first or can I just list GFCM as my affiliate?

Breaking my board silence to just say how psyched I am for FGB IV. Had a bad experience the last time we did FGB (my partner cursed me out) ... so I am really looking forward to the WOD.

We should be listed now in NJ. The site is a bit difficult to navigate.

62/70 rx Weighted push ups and kipping pullups rule.

As evidenced this morning, I believe there should be a night for the "boyfriends" to get together. Don't feel ashamed that you want to do the following a little too much: hang around each other without your shirts on & sweating, call each other on the phone, plan your workouts with everyone's schedule in mind, etc. I think you should express your feelings openly. Gregg, Scott, Reo, Bill$, Sean, just to name a few. (Do you hear me chuckling as I write this?)

Joe G -- have no fear, I will speak with the owner to ensure that we are not partners for FGB.

you wish you had what we do Drea!

M - ok. The owner is afraid of you, so he will do whatever you tell him.

Drea-jealousy is a very dangerous emotion!! I think you want in on our little workout clan....

I'm confused on the FGB thing. Are we all suppose to register and have individual fund raising goals or are we all suppose to donate into you Gregg? Will this be the only WOD that day? I only asked because I saw your goal was $1000 and I thought that was low for the entire affiliate, especially when you have members with deep pockets like Joe G:)

you can do either Liz. I actually prefer if you do your own fundraising and Join the fight. You can only do the WOD that day if you raise $150. I am already halfway to my goal. Doug has put up a challenge that if we get 25 team members raising $$ he will donate $1000. That's right, $1000. Also, If GFCM is the top fundraiser we win $5000 in new equipment. Get to raising!!!!!!!!!!

Gregg has deeper pockets than me (but shorter arms).

Found a few decent links regarding protecting/taping your hands and on the care of calluses. from the Crossfit Journal taping video callus care video taping pictorial taping graphic giant taping pics A decent product it the NewGrip hand convering at NewGrip.com. Jonze uses them and mine should be on their way.

Same entry. Just separting the links: from the Crossfit Journal / taping video / callus care video / taping pictorial / taping graphic / giant taping pics / NewGrip.com

I had nothing in the tank for push ups so I did handstands for time. .31/.38/.48/.54./.38 Pull ups 25/21/30/26/21. Semper Fidelis. Lugo Out!

Push-ups 70lbs Rx 34/25/20/16/14, Pull-ups 12/11/8/6/5, pull-up #s are lame because no kipping happening. Andrew, if you got 62 weighted push-ups in one shot using 70lbs, holy crap i salute you...

Pushups -23/21/13/11/12 pullups -50/30/21/21/15. 80/137 Rhabdo of right bicep

MIke, there is no need to salute me 62/70 were my total numbers for all five rounds. 62 total 70# pushups 70 total pullups. Who do you think I am Scott Lewis or Rhabdo?

I took a hot yoga class tonight. It was hot.

Gregg & Scott, I wish I was jealous. Unfortunately, I have seen the goods so much I feel like a member of the family. Which would actually make the both of you my older loser brothers. I kind of like this family. :)

DREA you're mine, ignore them, I do the tit dance for you nahmane?

Quote of the day goes to Frank "Lugo Lemon" Lugo: "ready..begin.. ugh ugh ugh ugh ugh ugh ugh ugh ugh ugh twenty ugh thirty ugh" Does life exist outside of GF? doubt it. Scott, we saw your boots in a thift shop on bloomfield ave.

The "tit dance", HAHAHAHAHAAHAHAHAHAHAHAHAHA.

Ms. M nice pigtails tonight! sorry I was late. I felt all out of sorts jumping into my workout late. was not mentally prepared. hell didn't feel physically prepared either. in any case I did my pull ups w/out the "red band"!! they felt crazy so i know they must have looked crazy. i did both under and overhand grip kipping and straight. range was between 4-6. good night all!

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THE NOVICE: lifts weights that are light relative to his genetic potential for strength and power development, the rate of recovery following training can be rapid. Essentially this trainee can recover from a single training session in a period of 24 to 72 hours. Simply put, a NOVICE, as we use the term here, is a trainee for whom the stress applied during a single workout and the recovery from that single stress is sufficient to cause an adaptation by the next workout. The end of the novice phase is marked by the performance plateau occurring sometime between the third and ninth month of training, with variations due to individual differences. Programming is simply the linear progression model that is described in ACSM manual and defined specifically for weight training in our book Starting Strength: A Simple and Practical Guide for Coaching Beginners (Aasgard Company) Practical Programming for Strength Training, pages 15-16 Mark Rippetoe.

THANKS A LOT! Semper Fidelis, Lugo Out!

CMAD-really enjoy the postings. Keep 'em comn!

@Michelle: Something else I discovered in my short time at GFCM. The GFCM grapvine is very "generous" in its description of newbies to the box. Thanks Frank L., Gregg, GFCM grapevine for ego boost.

Getting at a few folks: @Greg: how is your quad feeling? i've decided after 30yr we should just leave the 1-legged squats for the youngings! @Caitlin: you are absolutely right - i am a BADA$$! no more bands to help me on my pull-ups even if it takes me the whole class to finish my reps (coaches be patient :-))one-at-a-time!! @Drea: you know i've been told by a "certain someone" my sweat smells sweet...lol!! Lastly, @GFCM: as per marilyn girls, wednesday 7pm class will be pig tails. let's have some fun with it!

Jonze - no more bands! yessss!! :) i do one at a time when my arms get tired, so it's all gooooood!

14 rounds I dont know why but I love this WOD.

gregg- what was the name of the restraunt in woodstock again?

21 plus 5 pullups, sweet job tonight everyone. LIGHT WEIGHT!!!

Cindy- I liked her so much last night I decided to do her again. 17rnds +5+10. Light weight indeed! Semper Fidelis! Lugo Out!

Sorry for the long post but I'm having a moment - I want to share... After 10 rounds of "Cindy" this morning, having a "power chat" with Caitlin (sharing her disapproval of me STILL using the red band which I NO LONGER will use thanks to her encouraging words), watching Sean demo one-legged squats (after he had already completed at least 100 reps of them), also watching Gregg demonstrate one-legged squat role ups (btw, starbucks in hand) and then reading: Future Selves by Patrick Cummings. He wrote: "It’s nice to look good with your clothes off, but it’s nicer to know that for the rest of your life you’ll be able to take those clothes off without the assistance of a certified health care provider. That you’ll be able to get across the street without the assistance of a traffic cop". http://www.againfaster.com/articles/future-selves.html I got to thinking about my “future self” and the “future selves” of all GFCM members who are 30 and older and JUST DOING IT!! Here’s a SHOUT OUT to US (my fists are pounding over my head right now) KEEP UP THE HARD WORK! I bet you don’t feel a day over _____. At the “tender” age of 35 :-) I am at my strongest ever! I look forward to crossing that street without the help of a walker or traffic cop. And to all those younger than 30yrs – take this in the spirit it was given. You guys are all “Bada**” and us “old” folks just trying to keep up…LOL! Thanks GFCM family – you have brought me to a much higher level both physically & mentally (constant war between the two)!!

The 6 pm class was rockin the house. Made me sad not to participate. I'll be back in action next week. Reiko, you are fierce.

Michele - during the wod i just followed your voice 'just keep moving!' guess what, i got my PR today; 14rds and 5 pullups and 10 pushups RX. THANK U! :) the energy at 6 was great.

Reiko -- I was quoting you to you! "When it's really painful and tough, just move and the way will open." That one got to skip right over my inspiration folder and has a place of honor on my fridge. I wrote it on a piece of paper right under your Ghandi quote: "Strength does not come from physical capacity. It comes from an indomitable will." I keep it there so I see it everyday and when I go to tris I take it down and bring it with me! Congrats on the PR!! I'm not surprised.

I love gfcm. Maria, you rule.

Michele, i feel so special, my words on your fridge! i love gfcm too. everyone rocks in this box.

Maria, I feel great thanks for asking. I always find that the remedy is a WOD! Cindy cured my sore trap and tweaked quad. I have also been ornery with the gym being out of sorts (Bill is doing a kick ass job painting the office if you all havent noticed) with furniture everywhere. But the best cure for my OCD is reading all of the comments from our family. People ask me if I am concerned with competition. Who the hell could ever recreate THIS!!!!!! Oh and my hair is too short for pig tails

Darn it, missed my favorite workout (ie the one I'm good at). And, just to add to what Jonze says above--I'm an ancient 44 years old. and although there's still a bunch of CF exercises that I am nowhere near mastering, I think that I'm in the best shape of my life after only a couple of months at GFCM, and looking forward to getting better and better at this stuff. Krumper Out?

Maria, so true. I tell the newbies in Foundations sessions, I want you to be able to grab something off the top shelf when you are 90; to be able to walk around the block without a walker. It is intimidating to see people work out in the classes & that piece of advice brings people back to reality. And, hopefully, that is when they realize that this is not just about about your name on a white board. It is about being able to live your life throughout the entire length of it.

Maria, you pretty much rock hard core. Nuff said.

Right on!

Jonze, you are brilliant... all the time.

Hot Socks tonight girls! SEe you at 7pm

SPEED OF MOVEMENT: There is a persistent belief among the public, many personal trainers, some coaches, and even among many exercise scientists, that weight training exercises must be done slowly. the intentional use of slow movement in weight training reflects an inadequate understanding of the nature of efficient power production, the physics of work, and weight-room safety. A slow cadence( how long the muscle spends contracting) increases the time under tension and is thereby though to increase the amount of work the muscles do and the resulting amount of muscular development. An examination of the physiology of power production, though is, enlightening. The vast majority of research demonstrates a clear relationship between high movement speed and the ability to generate power both at that speed and at all slower speeds. Conversely, exercising at a slower speed develops strength only at that speed and does not improve power at faster movements speeds. Complete power development across the whole range of movement speeds requires high velocity loaded movement. This is because high power production depends on the recruitment of a maximum number of motor units to generate the high amount of force necessary to produce that power. More power requires an increased efficiency in the number of motor units firing during contraction and most importantly for the person interested in more muscle a resulting increase in the actual amount of muscle tissue involved in the work. In the interest of both muscle mass and power training, higher velocity works better. Practical Programming, pages 131-132 Mark Rippetoe

Wow that is awful in a way I could never have imagined. Good Work Gregg.

Very psyched this am: just saw that the first record I put out on my new label Missing Piece got reviewed in the Times today. http://www.nytimes.com/2009/07/27/arts/music/27choi.html?ref=todayspaper Woohooo!

Congrats Mike. I want to read the review, but I am not registered to do so with the Times. Can you copy and paste it?

Finally...no freakin run!

Not a great record for a Xfit workout, but a great record nonetheless :) ASSEMBLY OF DUST “Some Assembly Required” (Missing Piece) Reid Genauer, the singer-songwriter behind Assembly of Dust, welcomes a busload of guests on the band’s new album, “Some Assembly Required.” And by the looks of it, his bus has beaten a path between Woodstock and Nashville, with detours to Burlington and Bonnaroo. The album, in other words, suggests a jam-band convocation, thick with good vibes and expendable energies. It wouldn’t make sense to expect much of the tunes. So here’s to Mr. Genauer, a former frontman of the Burlington, Vt., jam band Strangefolk, for exceeding expectations: “Some Assembly Required” puts forth one of the more lucid songwriting efforts to emerge in the long wake of the Grateful Dead, and its all-star parade rarely feels like a stunt. “I can’t help but thinkin’ no one’s steering this thing,” Mr. Genauer sings, with the brothers Zach and Andrew Gabbard, on “Pedal Down.” Whatever his qualms, it’s clear he’s not referring to the album. Or to the band, a four-piece that works here with clarity and concision. “Pedal Down” is one of its terse successes, along with “Straight” (featuring Theresa Andersson) and “All That I Am Now” (with Richie Havens). There’s a savory whiff of the Band, thanks to David Grisman’s mandolin, on “Cold Coffee,” a bluegrass reverie. And “Revelry,” one of four songs written with the Assembly of Dust alumnus Nate Wilson, finds Mr. Genauer yearning credibly for rest and release, backed by Tony Rice on acoustic guitar. Perhaps inevitably, there are a few wince-inducing moments, like the wide-eyed psychedelia of “Arc of the Sun.” (Or, from another tune, the line “I hope that some day I might churn with her flesh,” sung in harmony with Grace Potter.) On balance, though, the album reflects a concept well carried out, and a songwriter starting to come into his own. NATE CHINEN

All he needs is lugo's short shorts to go with the belly shirt..... :)

Nice work Mike! Congrats.

10:04RX after doing Performance Menu WOD with REO.

Cherry picking time

16:57 105# ... bawdy is rocked.

Caitlyn -- 105#?! ARE YOU KIDDING ME?!! You're amazing!!! You're bawdy is rcckin' is what you should have written...

Hahahaha, thanks Michele, however, i believe that YOU are the amazing one. I love gfcm.

16:34 135#. No Muffin Top

One down and many more to go.

Caitlin -- sorry I spelled your name wrong. Ben -- Welcome and congrats on doing your first official WOD. We have not met yet but I have heard through the GFCM grape vine that you are a crossfit bada** in the making...

Great job tonight Ben. You are on your way.

Michele, I can confirm Ben is a BADA**. Awesome job Ben! 15:46 120lbs then followed that up with 15 rds +5+6 of Cindy. Semper Fidelis, Lugo Out!

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Thanks to Gregg and all the trainers today for the free WOD and support. First time at an affiliate, and I'm wrecked, and loving it! I had a great time and I'll be seeing more of you guys soon! :-)

DAMMIT...i always miss the most fun WODs when I am working

Glad you enjoyed the insanity Mike. See you soon

GF saturdays rock hard.

Doug -- I hear you!! I was so bummed to miss this one too. I have a taper week next week so I am sure Gregg will put up all kinds of great WODs I can't do. But then I have 6 weeks before my final tri of the season to do lots and lots of FUN HARD WODs! Woo hoo!!

P.S. I love all these running photos!! :)

CUCUMBERS: With just a handful of calories per cup, cucumbers have always been a dieter' dream. What you may not know is that this crisp, refreshing vegetable also contains compounds called STEROLS, which have been shown to lower cholesterol in animals. The heaviest concentration of the STEROLS is in the skin of the cucumber, so you shouldn't remove the peel before eating. Cucumbers are also a great digestive aid and have a cleansing effect on the bowel. They can also improve the appearance of your skin. DID YOU KNOW: The old saying "COOL AS A CUCUMBER" is literally true. Cucumbers actually have a cooling effect on the blood, which is why they're so refreshing on a hot summer day. 1 1/2 cucumbers= 1 zone block. The Top 100 Zone Foods page 118 Barry Spears.

Rhabdo, you're not supposed to run away from women!

But he looks so good doing it.

"The Chase" Great photo! Gregg you are trying to TEAR my hamstrings off my body!

Gregg, I hope your summer has been super-tastic! From the looks of the site, there are many new members and a new style of WODs. Thats awesome. Lifeguarding is going well, lots of running and sun. I have made 14 rescues and participated in a few lifeguard tournaments in the ocean kayak. I am psyched to get back to montclair the end of august and get back to working out with all of you again. I miss the intensity and the crossfit atmosphere. I think of you all everyday, so tell everybody i said hello and see you around august 17th or so. Hope everybody is well and that the gym is flourishing. Lemme know how you have been and how things are going. Also, write back with an update with whats going on at the gym and other nonsense( any cool new features). Much Love, Dbol

Gregg, did you choose this pic to say that? LOL.

I love the pic too! Good time at 6:15. Thanks for the pull-up tips once again Gregg. One of these days I will get there....... Joe G: I'm heading to the 8am class at CrossFit Avon tomorrow. Are you planning on going?

other than sports authority any other stores around here that sell the shoes talked about yesterday? Also try the cucumber salad at Watchung Deli...so good.

Gregg, I love the sandals.

Ann - Probably not. But I will def. be on beach in the afternoon (weather permitting). Ashley Dupree was stalking me last week, so I may have to move locations.

@doug: Dick's Sporting Goods has a pretty wide selection. I also found a couple of decent discussions about shoes for CrossFit'n here and here. I'm going with the Chucks per Jonze's (she's really smart) and Scott's urging for the Oly lifts and my Asics for the running for now. I think I like the Nike Free SPARQ for WODs with a mix of moves.

Gregg, whats your fran time?

Gregg, did you say something to Rhabdo to piss him off? Asking about your fran time is fightin' words. If there is an altercation, could you wait until I am there? I would very much like to watch. I could even let you borrow my oly shoes. :)

My money is on the Shogun sponsored human bicep. I miss GFCM already...back Monday to detoxify.

7:15RX Sweet job tonight peeps, cya tomorrow.

how many zone blocks is a greg glassman??????

Was I overheard talking about this WOD just the other day? I knew it had to be coming. See ya at 5.

I like this picture. ALSO, Billssss nice Blog!

Sounds like a blast of a WOD. Nice article BILL. You really captured what it felt like to be there. See everyone when I am back next week for my usual 7am "coffee and donuts"!!!

In the couple of days I’ve been at GFCM, going through my Foundations sessions with Bill$, I’ve realized a few things: 1) Bill$ is a great coach, 2) I have NO endurance or stamina, 3) GFCMers love Starbucks, my kind of people!!!, 4) it’s hot in GFCM, 5) ring dips much harder than they look, and 6) my Nike Shox are good for nothing other than making me an inch taller! On that last note, I’ll be going sneaker shopping tomorrow. Can any recommend a good shoe for CrossFit’n? A shoe that’s good for running, jumping and lifting? Much obliged!

Ben...Glad to hear you are enjoying GFCM!! I can't wait to get back so we can train together @ 7am. Get some low styled Chuck Taylors for WODS that don't include running. For running WODS or those that include running get a pair of the Mizuno Wave Creation running shoes. You are a heavier weight guy like me and they provide just enough cushion with good support. I bring both types of shoes each day with my lifting shoes, you can purchase those later on when you feel like you need them or want them. Depending on the WOD I wear the appropriate shoe.

The glorified socks that Carlos wears?

Every now and again a WOD comes up in rotation that require no agility, little flexibility, some brute force and a lot of pushups. Just my speed. 115/115/115 shoulder press, 35lb plates on "shovel", 10:51. Destroy me with cleans, snatches, kips tomorrow, I'm up for it; as for today--my ego thanks you.

Hey Ben. Scott's recommendations are dead on. My preference lies with DC. They have a great flat sole for lifting and a bit more support than the chucks. But Scott is def more of a man than I so I need support, emotional and otherwise.

hey ben in addition to the sneakers please please get some knee high socks (the long ones) and bike shorts (the short ones :-)- don't worry about a shirt it's getting very HOT in the box! i'm looking forward to this!

btw, change of plans next week. i WILL be doing the 7pm wod on mon & wed. who will be joining me? all of a sudden i'm getting the "competitive" itch :-)definitely wearing tall socks!!

Ben, like others before I am a fan of adidas samba sneakers. 2) you are an awesome athlete and will kick ass. 3) I can tell you love med ball cleans. 4) hope you make it Saturday, graduation day!!

Ms Jonze - knee highs are must :) i may try 7pm next week.

12:43 RX on my shovels and 135/155/160-X/145x4 on the worst lift ever, the shoulder press. As far as footwear, I prefer a nice strappy sandal with some high black socks and Frank Lugo's bermuda shorts. Very touristy! Bob, I left your shirts in the office.

110/110(3)/110(4)...so 110 is the wgt to beat...or else Bill will tell me to leave like he did today. WOD in 9:36 probably could have gone heavier but im old

Have fun tonite. WOD looks great, but I'm too freakin sore. And Gregg told me that I could take a day off. :)

115/115/115 Had the wrong directions in my head for the WOD so it took longer than it should have. It was like doubles on the shovels. VIC: Got the shirts...catch up with you later. Thanks!

Hey all. The shoe suggestions are all great. While perusing my local Sports Authority today I came across a new sneaker that caught my eye. Primarily because it was in GFCM, red, white and black. It’s the Nike Free SPARQ Training shoes. (Hope the link works). I tried on a pair and they seemed to have all the qualities everyone here mentioned. They were pretty darn flat, had side to side stability, were really light weight and the Free sole really does give a “barefoot” feeling as advertised. I’m going back tomorrow and will try the suggestions in comparison. Probably wind up getting more than one shoe per Scott’s suggestion. Thanks guys/gals!

BTW. @Scott: I can barely get through a metcon without feeling like near death so working out with one of the fittest men alive will be a tall order. But I’m up for it! @Bill: I hate everything about med ball cleans. @Jonze: I will walk over hot coals for you (143) but not sure if I want to be wearing knee high socks, short shorts and no shirt when I do!

CROSSFIT MOM'S AND BABIES: Did you know? Women who exercise during pregnancy: Have reduced weight gain and fat deposition during pregnancy Have fewer pregnancy discomforts Report a more rapid physical and emotional recovery from delivery Tend to have easier, shorter and less complicated labors Have less need for pain relief during labor Have more stamina during labor Increase their aerobic capacity Decrease their susceptibility to illness Increase their energy level Babies of exercising moms: Have significantly lower heart rates than babies of non-exercising moms Are better able to cope with the stress of birth Have a greater ability to adapt to life outside the uterus Are more healthy at birth Are leaner at birth and tend to stay lean as they grow Sleep through the night sooner Are better able to self-calm Score higher on tests of general intelligence and oral language skills Have decreased risks of cardiovascular and metabolic diseases later in life Mothers, who ingest Omega-3 during pregnancy, have babies with advanced levels of attention spans, which can last well into the second year of life. www.crossfitmom.com

Yahoo! 7pm classes on Mon & Wed. No more traffic rage!!

Joe, I want to know you paid you to punch me in the eye????? Do you know a good attorney?????????? Dont have a clue what the wod is???????????????????????

Joe, I want to know you paid you to punch me in the eye????? Do you know a good attorney?????????? Dont have a clue what the wod is???????????????????????

A few observations from 7 a.m.: (1) Caitlyn and Mickey are amazingly strong (I know, not news to anyone) and (2) there was a moment when I thought I might slam Bill$'s head but it passed...and it did make me work harder. :)

Ann - I have no idea what you are talking about? Someone punched you in the eye? How terrible!

Ann is writing gibberish again.

Joe,

The 7am class and 9 am classes ruled this morning. I wanted to cry for the whole duration of this wod. Michele and Mickey, you women are amazing.

Big thanks to the trainers at GFCM. I'm up here from Florida (CF Delray Beach) for work and I dropped in the last 2 days. You guys have a great box with some really good trainers. I want to especially thank Andrea for helping me with my squat form. I wasn't quite getting the depth I needed on my OHS (my knees are not used to 6:15AM! workouts) ;) I hope to make another WOD tomorrow. Either way, I will make it a point to go to GFCM when I'm up this way. Thanks, again!

Joe -- Ann's last message was pretty ominous: "Joe," with nothing else. What could she be planning for you? I'd watch out. Have you seen the muscles on her arms?

10:24 RX definitely not coming in tomorrow.

rhabdo... WOW. you rock.

I have suxed pretty bad three days in row. I am not worthy of being a GFCMer. I quit! Semper Fidelis, Lugo Out!

No Caitlin YOU rock, and Lugo take a day off these were horrible wods.

Lugo, LUGO! Snap out of it man!!!

Lugo IN, Lugo IN.

And BTW, you cant say "I quit, Semper Fidelis"