WOD

THE PRESS: The oldest barbell exercise in the gym. Picking up a weight and pushing it overhead is such a basic movement. Pressing a bar overhead develops core strength, and somehow manages to this without a swiss ball. Since the kinetic chain the parts of the body involved in the transmission of force from the places where it is generated to the places where it is applied in the press it starts at the ground and ends at the hands, everything in between these two points gets worked, one way or another. This pretty much includes everything, specifically, the trunk and hip muscles have to stabilize the body while the force being generated by the arms and shoulders gets transmitted between the bar and the floor. This can get really hard when the weight gets up close to 1RM, and heavy presses require and develop a thick set of abs and obliques. THE PRESS IS HARD. YOU WON'T BE ABLE TO PRESS WHAT YOU CAN BENCH. YOU HAVE TO SUPPORT WITH YOUR WHOLE BODY WHAT THE BENCH SUPPORTS WHEN YOU LAY DOWN TO PRESS. SO YOU ARE DOING ALL THE WORK INSTEAD OF LETTING THE BENCH DO SOME OF IT. SUPPORTING, BALANCING AND MANHANDLING THE WHOLE LOAD. THIS IS HOW STRENGTH WAS, AND IS BUILT. WORKING TOWARDS A BODY WEIGHT PRESS IS A LAUDABLE GOAL. Strong Enough pages 19-24 Mark Rippetoe

Sorry to all my 6:15AM GF BFFs for not showing this morning. Had an early morning appointment and therefore will be doing my CFT this evening. I don’t know how you all made it through the WOD without any estrogen pushing you along, unless of course Anne Giblin graced you all with her awesome presence.

Today was a really good day for me. 275 BS / 155 SP / 400 DL = 830 PR... My goal for the year was a 400lbs DL and I got it today. Very happy about this.

230(pr)/120(pr)/275...stupid whimpy shoulders

Felt good this morning, SQ:355 SP:195 DL:450 = 1000lbs son

PR on all lifts today: 270 SQ/140 SP/280 DL = 690. Also did a make-up Helen this weekend, cuz I missed it on 8/15, and knocked 2 mins off my time, down to 11:12 w/24kg bell. My daughter usually asks me when I get home from GFCM if I had a good Crossfit day; today I had a good Crossfit day.

Great work Wrob!! Caitlin they are here!!!!! I'm so excited!!!! Wait till you see them :-)

:-( just got back to clifton from my trip to CT. Won't be making my CFT today.

Proper perspective: Only my second time doing this and I need to pay attention to form... that said, PR on every lift and I am pretty damn happy about that. 225 BS, 110 SP, 315 DL for 650 total.

Jonze - holy crud, i cannot contain my excitement!!! Missed the CFT today because i was stuck working for "the man" I think i may take a trip to my globo and get in some serious trouble. Ill let you know how that works out.

What a day today! Everyone looked sharp and much progress was made. Pr or not Pr! That is not the question! Keep up the good work and thank you for the great work everyone put in today. Krumper out!

I lied, I made it tonight for the 7pm. 245bs/140sp/325dl=710. All PRs!Previous was 655 w00t! I'm happy, now time to crash.

Sucky rest and sucky form will lead to sucky CFT. Got 385 last time we did CFT on squat but missed today. Didn't want to try a 3rd attempt... there's always next month. Was conservative on press & dead but PR'd on both. 365/190/465 = 1020... 5lbs less than last CFT. :-(

Rhabdo/Arnold voice, "Stop crying Ben, you broke a 1000, and thats all that matters!"

First time CFT 335, 185, 405 = 925. Good 7pm class. Bill$ good jams..... Ben last 465 deadlift went e-z.

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Crossfiters - Listen to Mr. Carter "GO FASTER - GO FURTHER - GO HARDER" Free gatorade for whoever knows and unlike JG I will buy it!

Ben = Monster Status.

Sorry Rhab. Forgot the rule... "No cryin in xfit".

375/215/450=1040PR

375/215/450=1040PR

Greetings from Martha's Vineyard. Met with the President last night and he is in for FGBIV. He was particularly interested in the free Gatorade and Scott's ball sessions.

Joe, you are cooler than the President. He should have been honored to meet you. Today is the Hockey Benefit at Floyd Hal Arena. The game is at 1:40pm and the party is at Duffy's Tavern in Paterson. $15 gets you some food and UNLIMITED refills. There is a band on hand as well as good times!!! Hope to see you guys later.

8 rounds rx

Great job everyone! Felt good to work out with the class, its been too long. Wendy awesome job with everything. I'm back...

"Judge your success by what you had to give up in order to get it. "HH The Dali Lama

8 rounds Rx -- assisted in cheering and coaching by Brian and Andrew.

6rounds + 5+7+2 95#. That was horribly amazing. I love GFCM. Maria, thank you so much for the socks. That was AWESOME of you. AWESOME! so awesome!

Scott, because of your balls the skin on my forearms is no longer attached. Thanks, from the bottom of my heart.. Also, special shout out to Jason Alley, miss you homeslice.

Although "Creepy Russian" Ann wasn't there today she was definitely in my head yelling, "BACK ON THE BAR, BEN!!!" Her voice will forever be stuck in there.

Sean, you're the man! Tossing like three-hunny overhead and then lifting Scott's heavy balls!?!? Like I said, you are the man.

All the GFCM ladies were looking sizzling hot in the long socks. Great idea Jonze.

9 rounds RX... I was one round shy of my goal but meh. Good job everyone as always and extra special shout out to Gregg for running the show today and Wendy for the Gumby lessons

Vic -- We tried to go to the game today but we couldn't find the arena! First google gave us the wrong address. Then we called for directions but still couldn't find it. At that point, Will had fallen asleep in the car so we headed home. I'm really sorry and I hope it was a good fundraiser.

Vic sorry i missed the game please let me know who t write the check to. tis was a great workout today. keep em coming!!

Holy SOX! I love em...thanks Maria. Thank you ALL for working on your "gumby" skills after WOD ...so sorry about that warm up - I had NO idea it would be so taxing. I'll pipe down - I promise. - Oh ? and the counting for the 10AM? - where was I?!?... BTW- Rest day is a good day to stretch! Ya know - I'm just sayin.

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." Emil Zatopek

Bill$...awesome quote...that would be great on the back of a t-shirt!

Crossfit....... "When your going through hell, keep going." Winston Churchill - appropriate no?

i love that quote!

In no particular order: (1) Holy muscles batman! (2) Great quote Bill, very appropriate for today which leads me to (3) thanks to the Guerrillas who came out in the rain to do a track workout with me this a.m. There is NO WAY I would have hit my splits (minus one) without you guys and (4) let's up our fundraising efforts on FGB!!! Culver City is pulling away. I resent my e-mail the other saying, "Hey maybe the first one got lost..." and got 4 more donations out of it! (5) I am going to make cookies this afternoon b/c it's raining but I am also going to try to hit this WOD at 6 p.m.

I posted late last night, but tomorrow is the Hockey Benefit at Floyd Hall Arena. The game is at 1:40 pm and the arena is located on the campus of Montclair State. There will be former NJ Devils on hand signing autographs as well as raffles and 50.50"s. After there will be a party at Duffy's Tavern in Paterson (not the ghetto so no worries). There will be a band and $15 unlimited refills as well as food. All proceeds will support the Brandon Petronzi Fund.

Sorry. The after party starts at 5pm.

I think if we were to have a Miss GFCM pageant Maria would win. She symbolizes strength, confidence, control and an amazing personality. Maria maybe the most photographed athlete at GFCM.

Maria – if you are going to Disney World will you take me along? I’ll cook Paleo for you the whole time.

Thanks Vic - I'm in - you had me at single boys:)

Liz, although it goes without saying... you forgot to mention Maria's unparalleled radness, and, of course, beauty.

Thanks to all who came out for the 9am class. It was great to watch all of you work the "cleans." A special thank you to Jason Reo for not punching me as I pretty much manhandled his wife, Wendy. But then again, her cleans were looking much better & she had HUGE smile on her face. Take notes, Reo. :)

Fall seven times, stand up eight. - Japanese proverb

Ladies, I'm sitting up straight with a huge smile on my face. Thank you for the compliments! Not to take away from my beauty (smile) but compliments about my personality and character means a lot. Thanks!

...And Jonze is a great cook!! :-)

Rhabdo, thanks for giving me that verbal motivation at the end of the WOD. It helped!

No prob Ben. Great job today by all........my left hand is destroyed.

Hard training, easy combat; Easy training, hard combat. -Marshal Suvorov

Nice quote, F to the T

"F to the T" I love that! And it is an awesome quote Frank.

Drea - Awesome Break down on the cleans...Sometimes ya just gotta put me in my place - Literally! Really, it helped a lot and it was good to do them again Saturday to help my body memorize the movement. THANK YOU.

I'm going to enjoy this one.

THE SQUAT: The squat is the key to strength and conditioning. It is the SINE QUA NON of barbell exercises. I usually go so far as to tell new trainees that if they are not going to squat, they should not even bother to train. No other exercise changes so many things about the body in so short a time as the squat. The squat makes knees stronger, squats make athletes better. Squats are good for kids, teenagers, adults, elderly people, and anybody else who can perform them correctly. Squats are a functional expression of human skeletal and muscular anatomy, and the human body is designed to do them. The squat is the way that tens of millions of years of evolution has adapted the bipedal human body to lower itself to the ground. It is the position in which half the population of South Asia spends the afternoon. And when done weighted, it is the best exercise in existence for strength, power,coordination, joint integrity, bone density, confidence, discipline, intelligence and charm. It is important to understand why squats produce these effects. The short answer is that squats are awfully bleeding hard, and hard stuff requires more effort and produces more results than easy stuff. The long answer is that since organisms adapt specifically and exactly to the stresses they are exposed to, the stresses produced by the squat happen to be the very stresses the human body needs to receive to express the genotype we have inherited. Its movement pattern is one the muscles and skeleton do anyway, the basis for bipedal locomotion and force production against the ground. When this movement is performed under progressively heavier loads, the body adapts by getting better at doing the very things it was designed to do. To enumerate, the squat produces bigger muscles, better nervous control over those bigger muscles, denser bones, tougher tendons and ligaments, the cardiac and pulmonary capacity necessary to function under the circumstances of loaded squatting, and the physiological skills necessary to do them. Strong Enough thoughts from thirty years of barbell training, pages 11-13 Mark Rippetoe

Scott, Wrob, et al... Are you guys doing any specific training for the Strongman Challenge at Hybrid, besides the regular WODs? If so, I want in! That stone lift looks formidable.

Scott, I'm going to send R. Orlando an email today through the Hybrid site letting him know of my interest in participating if you haven't already. FYI.

Gregg, loved the WOD last night. It was a tough one. Want more like that. My xfit appepitite is growing for some strange foolish reason. The box jumps were cool. Used the advice Bill$ and Caitlin gave me. When we were done I was exhausted and could barely walk but wanted to do the damn thing again. Rest day? Bullshit!! I've got it bad. What's funny is I should have been preparing for a dinner date (w/ Jonze) but I was at GFCM trying to breath. What's wrong with me? Every time I come in the place I think to myself, "Damn, I want to flip that tire" or "I want to pound something with that sledgehammer". G, when's the hammer stake WOD coming? I daydream about "The Girls". The first month is behind me, now I want to do more than survive the WOD. I want to get good at this. I want to be a performer. I wrote a list of xfit goals to accomplish before my 40th birthday... 20+ rounds of Cindy, a 7min 2k row, adding 100lbs to my CFT plus other goals that are way more outlandish. Doable? Who knows but what the hell. Jonze warned me this would happen. I blame Jonze for introducing me to the fitness equivalent of crack rock. Damn you Jonze!! Officially addicted to xfit.

Ben, It's comments like yours that keep me motivated to making GF the best goddamned gym anywhere! I have been taking a step back lately to really behold the army of elite athletic beasts you all have become. Mom's and Dads, professionals from all walks of life. The average person is at best weak by our standards, at worst de-conditioned to a state of being physically sick or not well. The generally accepted standards for fitness are grossly leveraged to cater to he lowest common denominator. Made easy. NOT here, NOT ever! Be proud of yourselves and thank you for helping me fulfill a dream.

Right on Ben, anything is doable.

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Can't wait to get back in tonight. See you all at 6!

Whoops...I hit enter instead of tab. Ben-Send Rob an email. I have not contacted him for you but he is on vacation till Tuesday. I am doing just the WODS. But..I throw in some Atlas Stone lifting. Please beware. The stones are now the most dangerous piece of equipment in the box. I am in no way being sarcastic...you could seriously hurt yourself with even the lightest one. Please allow Gregg or myself to show you correct form before attempting the lifts with these. Wrob...you too. The weights of the stones are 80-100-150-and 210lbs. Everyone should start with the lightest one. For those competing in the Hybrid Fall Challenge, I will be @ GFCM tomorrow around 0830 to show proper lifting form with these "big heavy balls".

I will be there at 8:30 tomorrow for some lessons in proper ball handling technique that I know only Scott or Gregg would be able to provide. :)

Jonze, Carlos, Jason: Thanks for the workout last night and the company on those 400 m runs. Every muscle in my body is sore today - not just my hip and foot Gregg! :) P.S: Jonze - you've got a cool boyfriend.

Gregg, Scott... Not trying to give you guys "work" but maybe you can video tape the stone ball lifting instruction and post it on the site for constant reference. (Of course it wouldn't substitute for in person instruction.) I won't be there tomorrow at 8:30am so will miss out. But I think it would be cool to see the session anyway. Just an idea.

yeah jodih i know...a thorn in my ass but cool...he talks too much though! :-)

Ben call me please! Sorry guys, i have to contact my "cool" boyfriend through the boards in order to reach him....

this morning was so rocking sweet. SWOD 155/165/175 MetCon: 9:47 93# HC. Drea- thank you dropping some Knowledge on me this morning. You are a true lifting illuminatus. Scott- there are so many things i want to say right now in reference to your ball session. Gregg- great job, with everything, as always. Lugo out.

I know why you said that (above) Caitlin and you are very sweet. Thx

NON CROSSFIT friend won't leave me alone! I thought the beach was good enough, but apparently it wasn't!

Does anyone have the details for Vic's Hockey Fundraiser thing on Saturday? I plan on going to the party after the hockey game if anyone feels like joining.

235/235/235 8:14 rx (full hang squat clean)

See you guys at 8:30 tomm

Caitlan-anything you have to say about my ball session should be said for everyone's enjoyment....and my humiliation. Thank you.

Ben, on the CrossFit Journal website before the actual games, Rob Orlando does go through a demonstration and explanation of lifting the atlas stones.

Caitlin, funniest post thus far. Joe G, you gotta come back with some goodness!!

I suxed for the last time! SWOD 175/175/175. METCON 7:28 75lbs becuz my form was terrible and Drea unscrewed me. Semier Fidelis. CAITLIN OUT!

Rhab when your done messing around with your "NON CROSSFIT friend" can you help/teach your "crossfit" team (me) how to do back levers? I would really like to work on this skill.

275/315/325 metcon 5:30rx

No prob Jonze, maybe easier then you think. SWOD 3@295 and cupcaked metcon on purpose cause I'm a puss. #75 8:06

Everyone come to Duffy's Tavern in Paterson on sat night starting at 5 pm Brandon Petronzzi Fundraiser $15 mug drink all night and a live band..!!!!

Just want to give a big thanks to Anne G. and Caitlin for going out of their way to help me with my back issues...thank you. can't wait to get back into the saddle and lift some weights,even if it means a 95# DL for the next 3 months... :)

Teach these guys proper recovery Bill.

Hope you feel better Bill. Thanks to Drea today for helping me with form as always. Thanks Caitlin for running so damn fast on those sprints this morning, it motivated me to pick it up. And finally very good post above Ben, I feel the same. I'm addicted.

As you may or may not know, this saturday is the Hockey Benefit. The game is at 1:40pm at Floyd Hall Arena on the campus of Montclair State. There will be former NJ Devils on hand signing autographs as well as raffles and 50/50's. There is a party afterwards at Duffy's Tavern in Paterson. There will be a band and food and $15 unlimited refills. Hope you guys can make it. All proceeds go to the Brandon Petronzi Fund.

Vic, Good luck with the game. I'm busy with two gigs that day. I've been wearing the T-shirts as a show of support.

i love this picture.

Scott... where were you brotha? I rolled outta bed for some time with the countryman and ended up suffering through kelly at 7am...

DOUG -- thank you for the ice pack. I LOVE IT! I forgot to leave cash last night. I will be in at 7 p.m. and leave it then. I think I am going to wish I had about 6 more for my legs tonight. :) Gregg--I also owe you $3. I'm a real dead beat.

I was going to take today as a rest day. But now I HAVE to come in. I LOOOOOVVVVVVEEEEEEE running so much that I don't want to ever miss a WOD with running in it! I can't wait!!! And the pic is just giving me this warm fuzzy GFCM-is-great feeling. See you guys at 7pm.

Ben -- There is an uber runner inside you just dying to bust out. I saw him smoke those 400s and 200s and he brought out the speedster in Maria! This looks like an awesome WOD. Legs, legs, legs.

Gregg: It's www.teamnrgy.com Jason's email is jason@santarcangelo.net

I live to serve.

31:58 4 rounds rx. I suck

I now get why the hardest WODs have female names, these workouts are bitches!

LMAO!!! I hear yah Laura, their just NASTY!!

The last time we did "Kelly" I called her a "smelly pirate hooker". I have to leave her alone tonight. Band practice. Two gigs on Saturday.

Bob - Your post reminded me of a scene from one of my favorite movies: "Oh! And this one time....at band camp...." Free Gatorade to first person to identify the flick.

American Pie

hahaha JG- very generous of you to offer up Gregg's free gatorade.

"A picture is worth a thousand words" Todays pic nicely sums up why GFCM is a really cool place.

3 rounds+run+4 jumps, rx. Looking at that in a positive way (because Bill will beat me down if I don't), I was really aware of jumping higher, and getting myself up there. So see, Andrew, you don't suck, and I guess i don't either.

Alright folks, would have loved to have done this WOD today with all of you but decided to appease my NON repeat NON crossfit friend because he has been nagging the crap out of me since my summer job ended to do something fun. So we went to the beach and let me tell you something, the weather was perfect, the waves were perfect, the temperature of the water was perfect, BUT the sand and ocean floor was covered with rocks and broken shells making it a pain in the ass to have fun. Eventually the pain got to the point where I could barely walk because my feet felt like they were bleeding, so I just sat in my backpack chair till it was time to leave. On a positive note I finally got my tan, but I look like a turnip. Still avoiding my mother so she doesn't harass me about not using sunscreen.

Rhabdo -- Your story made me laugh out loud! 7 p.m. crew was awesome, hard work all around. To those in the 6 p.m. class who expressed concern/worry for Dave: he survived and will be back. :)

4 rounds plus 400M + 30 box jumps, RX.

Michele - woohoo! Can't wait to wod with u two :) Rhab - how tanned ru now? Like Sean dark? 4 rds plus run and 17 b.jumps rx ...I'm tired. Bye.

Reiko - like radiation dark

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Woohoo front page. Hmmm I bet those Bear Crawls are going to be rough today.

15/15/12 11:38 225#dl. I should have used 275# I dont think it would have changed my time by much.

Andrew, your form was consistently good throughout the wod. 225# was great. 275# could have been a horror show.

pull ups 12/12/12 WOD 5:55RX fun times this morning. I wish the school year was this chill.

WOW!!! Rhabdo...way to push yourself on those pullups. That must have been hard for you. 3 sets of 12??? Did Gregg change the name of his business to Gold's Gym. CMON...You gotta be shittn' me!!!!

Scott I feel honored I made you curse.

Caitlin you were right about the watch thing. I need to get a new watch F**KKKKKKKKKKKKKKK.

My post-wod meal: Two pancakes with butter and syrup. Three strips of bacon. A Pepsi. Four White Castle hamburgers. Yum!

Why Gregg and Jonze are BEASTS: Gregg ran the equivalent of a 2 miles at sprint speeds and then came did the 9am wod and killed it. Stud! Jonze showed her track prowess this morning too and then had the juice to do the 9am wod... Rx!!!! Killer!

WOD 10:47 DL@210# then i did a track workout in my town, and then i sat in a cold shower for 20 minutes, and then i slapped myself for being a pansy. Right on Rhab. you can borrow my watch.

As I work in Caitlin's hometown i am very jealous that she got do do track work and I just got to work...11/9/7, 225# 9:52

@Caitlin: you are remarkable! thanks again - i absolutely love my new bandana! @Brookdale crew: thank you for sharing the track with me this morning. beautiful morn for a run - glad i got up! sorry i was late but glad i missed the 1600m. i have to gently stroke my respiratory endurance. @Gregg: once again, the 5th and last round of a wod SMASHED it! the burps were incredible! @Rhabdo: you are supernatural! I bet you are actually one of the superheroes from the DC comics, "Once nicknamed the Scarlet Speedster, all incarnations of the Flash possess "super-speed", which includes the ability to run and move extremely fast, use superhuman reflexes and seemingly violate certain laws of physics" Yup - "Flash" that's you! @Ben: (head shaking) you always seem to amaze me! Did you RX today? I think Deej is right - you are on the roids! I think you have been garage crossfitting well before you came to Guerrilla. Incredible! Can't wait to see how you do during the StrongMan Challenge. I feel good today! Thanks Ya'll!!!

Taking it easy for a couple days. At Yankee Stadium with Oliver for the game. Semper Fidelis! Lugo Out!

12/11/11, 9:11 135# Michele - thx for pushing me as usual during the wod! Everyone at 6 did really well with pullups! We are getting strongerrrr! :)

Lugo, you are pretty much the coolest thing since sliced lemons....Scott, you are pretty much the coolest thing since sliced Lugo-Lemons.

Reiko -- You are pretty much the coolest thing since Sean became a firefighter/surfer/Guerrilla coach.

hahahaha, Michele. im no comparison to you and everyone else in the GF army.

I am enjoying watching you all become superhuman! GF just breeds awesome people.

Thanks Maria, I'm just glad you didn't say Harry Potter. Hate that kid nahmane?

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PRE-EXERCISE EATING GUIDELINES: 1. Eat two hours before exercise, three hours if you have a nervous stomach. 2. Eat fruit 2 hours before workout: Fruit you choose must have a low glycemic index in order for your gut to digest it slowly and replenish glycogen stores. The Fructose found in fruit digest slowly in your stomach. 3. Keep the meal low in fiber. 4. Include Protein in your meal. Protein helps to improve time to exhaustion and maximum power output. Pre-workout Protein improves recovery time post exercise. Protein slows the release of sugar from carbohydrates into blood stream, thus delaying the onset of fatigue. 5. Hydrate well it reduces protein breakdown during exercise which benefits both performance and recovery. EXAMPLE OF PRE WORKOUT MEAL : PROTEIN POWDER 1 TO 2 SCOOPS LOW IN CARBOHYDRATES. ISOFLEX BY ALLMAX IS .5G OF CARBOHYDRATES WHILE BEING 90%PROTEIN. FRUIT LOW IN FIBER ARE BANANAS, PEACHES, CANTALOUPE, HONEYDEW AND WATERMELON. FOR PRE-WOD ONLY AVOID FIBROUS FRUITS SUCH AS APPLES, BERRIES, DATES, FIGS, GRAPES, PEARS, MANGO, PAPAYA AND PINEAPPLE. THE MEAL WILL BE EASIER TO DO IF YOU TAKE IN AS A LIQUID. YOU CAN ALSO USE BABY FOOD WHICH CAN BE FOUND ANYWHERE AND EASILY DIGESTED BY THE GUT. GOOD CHOICES ARE FRUITS AND VEGETABLES ALONG WITH CHOPPED MEATS SUCH AS TURKEY, FISH OR CHICKEN. Try to make the meal the night before. If you are trying to stay lean use water as opposed to milk. If you are on the zone follow your food blocks for the carbohydrate part of the meal. THESE ARE GUIDELINES ONLY. IF YOU ARE DOING YOUR OWN PRE-WOD MEAL AND IT IS WORKING FOR YOU CONTINUE TO DO SO. THERE IS SO MUCH MORE INFORMATION RELATED TO THIS SUBJECT BUT I HAVE TRIED TO CONDENSED IT AS MUCH AS POSSIBLE FOR THE EVERYDAY CROSSFITTER. The Paleo Diet For Athletes pages 21-25 Loren Cordain. Protein recommendation by Robb Wolfe Crossfit HQ Nutrition Instructor.

Carlos check out this website. I'm sure you will find it quite informative. http://www.westonaprice.org/splash_2.htm

10 rounds + 10 SPU + 9 pushups. DAMMIT!!!!!!

Scott, I guess I should be saying DAMMIT + 2! I had to cheat/(kip) on the last few pullups and still couldn't keep up. 8 rounds +10 +5. I was thinking about the challenge that running non-sprint distances causes me then thinking about the great advice I've been getting from some of the better runners at GFCM. "Running is mental". I then remembered this video of Will Smith talking about the secret to his success and his willingness to die on a treadmill - his analogy for hard work. I thought I'd share. Tavis Smiley Interview (short version): go to minute 4:00 Tavis Smiley Interview (long version): go to minute 21:30. Reading and Running

Ben...he is absolutely correct...what great advise...now if I could only read.

Scott... how are the stones curing? When do you expect to have them down this way? I am excited to learn how to shoulder them before the 19th where hopefully I won't come in last place.

and all this time I thought the pre-WOD workout was hoho's and a yoohoo!

Wrob & Scott, where can I find info on the Strongman competition?

Good to be back with the early morning crew today. Apparently, I can make my elbows get up to the right position for front squats; my body doesn't like it, but with enough encouragement (read: pain), it'll happen. As for the WOD 13 rounds + 5 pull-ups. Me like the rings. - Mike

Wrob-They will be in Wed. morning...Wake your ass up and come in on Wed. so I can show you how to lift them. Bob-go to www.crossfit-strongman.com.

The standard Ben and I used this morning were feet on a box so that when we hung from the rings our bodies were parallel to the floor. Pushups were done with feet on the same box.

SWOD 3x5 FS 145/165/180(pr). WOD- 6rnds 5 spu. (plank spu). awesome 9am!

Nice pr on the front squat Caitlin!

Caitlin -- HOLY SHITE! Nice work. Me myself: FS=145/145/145 AMRAP=7 rounds with knees bent on ring pullups. Ben -- I love those videos. Just awesome. Gregg recently sent me this article from Again Faster which is also awesome: http://www.againfaster.com/articles/after-the-gun.html#comments I sent it to my college track coach b/c I've been fretting about my next race and who I'm up against, what their times have been and how I will measure up and other stupid bullsh*t. She sent me back the best response which I think relates to what we do everyday: "If you have faith in your training and trust that you are ready and race the clock you'll stay relaxed and focused on the job at hand. Its time to race and enjoy the benefits of all the hard work. I know you ... YOU ARE PREPARED and YOU ARE READY to race so JUST GO DO IT. The race is picking off each individual person in front of you and swimming, biking and running your best. Since I will not be there to make you tell me you are ready, you get to look Dave [my husband] in the eye and tell him you are ready to race. He'll know if you're lying so you'd better not be. The night before look yourself squarely in the mirror and tell yourself you are ready to race. Then get a good night's sleep (for at least two nights) then wake up and kick butt." GFCM is all about giving it everything you have and nothing less and THAT is why we are all here. :)

mickey and michele, thanks :) Im ready to get slaughtered tomorrow morning. As Rhabdo told me "you only live once"...

OMG - Caitlin How did you not topple over - NICE PR on the FS!!!! Sweet! I think you can Front Squat Rhabado tomorrow if you would prefer.

12 rounds

FS 265/265/265 WOD : 13 +4. Caitlin can front squat me anytime nahmane.

Very smooth.

Rhab- right on.

Last day in Jamaica. Did 2 rounds of the bear for warm up and hit the WOD for today. 8 rounds, 10 pull ups and 1 push up. Though I had to do them on a very low pull up bar as I didn't have rings. Gotta get a pair to bring on Vaca! See you guys in a fews days once I get home and settled.

is that my foam roller?

All it takes is one Sunday morning back at Golds gym to realize how awesome GFCM is. I am really glad I dont have to do that too often. 50 185#BP, 50 135# sdhp 100, situps, 5 altercations with gym locals for time.

Yesterday I did 100 reps of 200lb/my bodyweight back squats for time. Today I can't even sit without my ass muscles screaming for me to stand up.

Scott, you crazy person.

Mickey -- I see someone setting up the excuses. This is laying the groundwork a little early but he is a sneaky sort.

I didn't know sleeping beauty was doing crossfit! Cool!

so do we get to pick which workout we want to do? duh...the one above....duh the on below...which one do i do? duhhh... nice balls sean - i mean bells...

Uhhhhhhhmmmmm! Never mind

Computer glitch this morning, sorry guys.

gregg, sorry for making a big chalk mess today. I'm worse than JG..

Greeting from Jamaica. Nice weather, warm pools and warmer ocean. My abs and lower back are STILL sore from Tuesday! Cranked out yesterday's WOD with 135/185/185 for squats and 12:31 on the WOD. Did 1.5X the pushups since I didn't have anyone to put weight on my back. Might tackle the Bear tomorrow.