WOD

Rest Day

Gregg Arsenuk - Sunday, January 31, 2010

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Fran's Ugly Sister

Gregg Arsenuk - Saturday, January 30, 2010

21 Thrusters 95#/65#
9 Burpees
21 Pullups
15 Thrusters
15 Burpees
15 Pullups
9 Thrusters
21 Burpees
9 Pullups

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Comments

JOHNNY JUPITER commented on 30-Jan-2010 12:34 AM

A few weeks ago I stated that "Fran", was the ugliest woman/WOD I had ever seen....... I have since been visited by her sister and now wish to withdraw that statement.

Sean (pronounced Seen) commented on 30-Jan-2010 07:54 AM

Sorry for those that i spoke to, we had to change the workout today for the filming of jurassic park.

Rhabdo commented on 30-Jan-2010 08:13 AM

Sean, never apologize. If anyone should apologize it should be this freak Johny Jupiter.

Gregg commented on 30-Jan-2010 08:14 AM

SEEN, you leaked the WOD??? That is punishable by 2 weeks of walking Liz Walls dog.

CMAD commented on 30-Jan-2010 09:03 AM

Rhabdo looking forward to our weeekly Death by Ten Meters this week x2!!!!!!

Scott R. commented on 30-Jan-2010 10:24 AM

Just want to thank Rhabdo and Sean for the motivation to finish "heavy angie" last night. Best quote from Sean to me, while trying to finish up the squats, "scott, if you're just standing there you might as well do something....down, up, down, up..." Nice !

RYAN HANSEN commented on 30-Jan-2010 12:30 PM

10:20rx

Mike D commented on 30-Jan-2010 12:52 PM

AWESOME!!! That is all.

Doug commented on 30-Jan-2010 02:00 PM

and yet again...i miss a fun WOD cause I have to work

Rhabdo commented on 30-Jan-2010 03:08 PM

Sounds good Carlos and no problem Scott. This Wod makes Fran easy nahmane.

Duffy Wall commented on 30-Jan-2010 04:33 PM

Gregg, I'm actually pretty fun to hang out with so walking me isn't a task, just ask Rob. Maybe I'll visit the Box one day & leave a special present for you.

Sean (pronounced Seen) commented on 30-Jan-2010 06:07 PM

Awesome Scott, im glad that i could help!

"Heavy Angie"

Gregg Arsenuk - Friday, January 29, 2010

75 deadhang pull-ups/chin-ups
75 chest-clapping push-ups
75 sit-ups with 25# plate
75 squats with 45# plate (not a bar)

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Comments

CMAD commented on 29-Jan-2010 06:11 AM

CROSSFIT: Well, that's an easy choice for us, Crossfitters never retreat! Crossfitters never surrender! Go spread the word. Let every person assembled know the truth of this. Let each among them search his own soul. And while you're at it, search your own.

wearls aka will commented on 29-Jan-2010 08:01 AM

sean this is a crazy WOD. crazy but oh so beautiful

krump commented on 29-Jan-2010 08:19 AM

31:42, 25/45, split between chest clap and reg clapping push-ups. Can I award myself an Rx minus for that? :)

mike D commented on 29-Jan-2010 08:38 AM

Anyone coming too the 7 tonight? I don't wanna do this beast by myself

Scott R. commented on 29-Jan-2010 08:59 AM

I will try to get there at 7PM....my 11 month old son is keeping me from the usual 6:15AM class....oh the sacrifices we make for our kids ! Good times.

Anonymous commented on 29-Jan-2010 09:05 AM

I use my six-year old for weighted pushups

jonf commented on 29-Jan-2010 09:09 AM

That's my six-year old. All kinds of uses for these crazy kids! They do come in handy once they can walk.

Scott commented on 29-Jan-2010 09:54 AM

I like to our 17 month old and strap him to my back with duck tape while I do HSPU and wind sprints in sub zero weather. After 20 minutes or so he beomes delirious and falls asleep....oh wait, that isn't delirium, it's shock...woops.....

Luke commented on 29-Jan-2010 10:22 AM

I have you all beat, I strap a little green alien on my back while I do somersaults and HSPU using only 1 hand. I do this while lifting rocks and stuff with my mind.

Michele commented on 29-Jan-2010 11:58 AM

Luke -- that made me laugh out loud!

Ben and Gayle were total beasts at 9 a.m.!! Very impressive performances, especially on the clapping push ups.

I did 25:58 25/45 with the blue band for pull ups and only 20 clapping push ups, with the rest regular.

Doug commented on 29-Jan-2010 12:34 PM

29:31 (yes...sub30) but 100 regular pushups as I am still broken. I don't have kids, can I borrow someone's?

Ron commented on 29-Jan-2010 01:41 PM

Today's WOD should be illegal in 15 states. I'm just sayin. Nice 9am today. I feel like I fell off a building and got hit by a train. First Angie ever in 41:00, today's Heavy Angie in 35:16rx. Not bad for 4 months.

Gregg commented on 29-Jan-2010 01:54 PM

Awesome Ron! That makes me happy

Ben commented on 29-Jan-2010 02:20 PM

Something to be said for scaling back a little sometime. Took a rest day yesterday. Felt pretty good today. Did a slow and steady "Baby Grace" (20 reps) in 1:22. Rested, did another 10 untimed. Felt like I might be able to do 30 in 2:00. Then met "Heavy Angie", Rx. May do this at home using the kids as weights in the future. Scott, can I borrow some duct tape?

Robo commented on 29-Jan-2010 02:52 PM

Treadmills are the devil http://www.msnbc.msn.com/id/35127528/ns/health-fitness/

Robo commented on 29-Jan-2010 02:54 PM

The devils companion "the running shoe" http://www.msnbc.msn.com/id/34824451/ns/health-fitness/

"Jonze" \Joan - z\ commented on 29-Jan-2010 04:17 PM

Mike & Scott R. I'm gonna try to make it for 7pm. Hopefully no traffic...

"Jonze" \Joan - z\ commented on 29-Jan-2010 04:23 PM

vicky and drea these are the websites we spoke about last week: http://www.strollerfit.com/index.cfm?fuseaction=shop.productList&category_id=076536E2-9674-343D-60AEF8F664293678 (mommy muscle) and http://store.feelyourboobies.com/clothing.html (breast cancer sponsor)

jonze commented on 29-Jan-2010 06:58 PM

Sitting in traffic !! Not going to make it: -(

Gregg commented on 29-Jan-2010 07:33 PM

That sux Jonze. Sorry

Doug commented on 29-Jan-2010 07:49 PM

If Gregg was nice he would wait for Jonze...

Michele commented on 29-Jan-2010 08:07 PM

Ron -- that's awesome. I have to say that even though I gave a specific shout out to Gayle and Ben because they were killing it on either side of me, I was impressed by everyone at 9 a.m. That was one tough WOD and I am proud anyone who completed it, and am especially in awe of those that did it Rx!!!

Rhabdo commented on 29-Jan-2010 09:13 PM

19:31 RX the pain sucked

jason garcia commented on 29-Jan-2010 09:49 PM

First week done, and I'm just starting to fully straighten my arms...I guess after today's WOD I will have dinosaur arms again. Gonna recover over the weekend and be ready to start strong on Mon

Sean (pronounced Seen) commented on 29-Jan-2010 10:07 PM

20:40 as prescribed. post wod: 4 rounds not for time of 10 kick-up to handstand (no wall)/ 3 muscle-ups. its ugly but im working on it

Ron commented on 29-Jan-2010 11:01 PM

Thanks Michele... like a marathon or an Ironman, I was just happy to finish.

Mike d commented on 29-Jan-2010 11:04 PM

Killer wod tonight. Can't believe I made it Almost rx'd (normal clapping push ups) in under 34:00. Great job at the 7 everyone.

jonze commented on 29-Jan-2010 11:37 PM

Douglas that was funny! We would still be at GFCM now. LOL! I did the Woodhouse at globing and it took me 56min. I had to break up my pullups (no band underhand). I even got to do 50 walking lunges and crunches on ball on this time. Gn!

Gregg Arsenuk - Thursday, January 28, 2010

Strength Training
Power Snatch 5 x 3

WOD
15 minute AMRAP:
12 deadlifts 135#/95 #
12 pull-ups

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Comments

Will commented on 28-Jan-2010 09:15 AM

@joe-d aka jodianne aka j-ow aka j-dubbs, thanks for the push yesterday helped alot and my calves are still feeling good, hopefully they stay that way. This WOD looks fun, i hope the snow doesn't slow me down to get to guerrilla today.

Ben commented on 28-Jan-2010 09:25 AM

Back off day. Just gonna row later. And reeling in the diet from today til the sectionals. So having my last piece of pizza for about 2 months. Pray for me people.

Killa commented on 28-Jan-2010 10:40 AM

Thanks, Michele for not letting me be a punk last night and use the 12kg bell. 16kg was hard as hell, but you and the rest of the 5pm class got me through! Great pic, Joe!!!! This snow sucks, 123 days until Memorial Day (for Seen).

Michele commented on 28-Jan-2010 11:08 AM

Killa -- You definitely lived up to your name last night!!

I like all these squat photos.

It took me two hours to get to work today. Jodi's advice to yell "F*&K" did not work as well as it did last night. That must only apply to physical pain.

Drea commented on 28-Jan-2010 11:40 AM

I never got to the gym. I have spent 3 hours in a car, driving to Pal's Cabin and back. In that time, I was able to take pictures, switch radio stations, wonder how much gas my car was using. I would say "Woe is me" but I got to view a little part of NJ that I will never live in, I got to look at a lot of car models (just in case mine decides to go to heaven) and I realized that sitting that long is not conducive to body function. See ya tomorrow!!!

j-f'in-wow! commented on 28-Jan-2010 11:43 AM

@Joe - sweet pic. poster man for the GFCM Masters Division. you are going to rock the house... @Will - you are welcome. form was great. the 6pm and 7pm classes were incredible. i threw a few f-bombs out there, but i'm not sure i'm in 50% less pain today. kudos to big jason with the colorful man-spanx for 200 unbroken KBS - unf'inbelievable... @Michelle - yeah, only physical pain...cursing while driving is a stress relief, but it does not make the vehicle move faster.. @Drea - still chuckling...at least i can rx somethin..those ladies over there know what i'm talking about...

Doug commented on 28-Jan-2010 11:50 AM

6R, 135#; kinda disappointed in myself...but sometimes you get the wod and sometimes the wod gets you

Ron commented on 28-Jan-2010 11:55 AM

A few snow flakes fall and people forget how to drive. Sucks to miss today. Could use the power clean practice! Turned around went home and did a brutal push up routine, feeling every muscle fiber in my shoulders from yesterdays KBS's.

LIz Wall commented on 28-Jan-2010 12:47 PM

Joe R is my new hero...my 6:15 boys know what I'm talkin 'bout. Where is Joe G - saw him 1 morning about a month ago and then he went MIA.

JOE G commented on 28-Jan-2010 01:30 PM

Lizzie - You are a real friend for asking about me. Nobody else (besides Michele and Robo) cared.

Joe R commented on 28-Jan-2010 02:08 PM

Thanks Liz and Jodi for your support. It means alot,and helps more than you know!Ben I think we should do a large sicilian pie after the sectionals.All this grilled chicken and spinach,iam going to start clucking and turn green!

Ben commented on 28-Jan-2010 02:19 PM

Joe R, I'm definitely in on that pie! I'm actually getting in all my vices today. Had some pizza, a Cosi sandwich with that delicious bread, a Twix bar and gonna do some chocolate chips cookies and milk later. I'll probably be sick as a dog tomorrow, but "that's what it takes". (Shout out to Rhabdo and Liz W., my inspirations. And Jonze too.)

Gregg commented on 28-Jan-2010 02:21 PM

Who is Joe G?

krump commented on 28-Jan-2010 02:39 PM

Having crossed the boundary into the masters division, it's clear that I want to be Joe R when I grow up. 6 rounds flat Rx; @Doug: I promise to not be disappointed in myself if you won't be either.

jonze commented on 28-Jan-2010 03:27 PM

@ Ann " the Russian " like Mike sings, you rock my world - thank you!!!!!!! Xoxoxo

Ann (Creepy Russian) commented on 28-Jan-2010 03:33 PM

Maria (Jonze) You are very welcome, I'm glad I could help a little...... Right back at you XOXOXOXO

j-f'in-wow! commented on 28-Jan-2010 04:18 PM

it's like one big lovefest, this GFCM. with such mental inspiration, there's no way that any of us can physically fail at this place we call "the box"....

JOHNNY JUPITER commented on 28-Jan-2010 05:22 PM

A Crossfit friend is someone you can count on....... someone with whom you can relax or WOD with, have fun and share your innermost thoughts--secrets, goals, or your hopes, joys, and fears...... Guerrilla Fitness allows you a safe space to share your deepest thoughts and needs--without worry of being judged, criticized or made to feel silly for feeling the way you do or for the way you look. Crossfit friends cheer each other on, laugh and cry together, and just plain commiserate and listen to each other....... GFCM......priceless!

Gregg commented on 28-Jan-2010 05:34 PM

Thanks JJ

Joe R commented on 28-Jan-2010 06:18 PM

Thanks mike.Did not know this birthday put you in my rank,you sure dont look it.I think were pretty fortunate to have found GFCM and be apart of this great family.Not many people can say there more fit now,then when they were fourty!

Mike D commented on 28-Jan-2010 07:26 PM

Great wod today at the 5pm.

Thanks Gregg for the work on my setup for the snatch... I'll definitely work on it.

Thanks Sean for the tips on the deadlifts.

Rhabdo commented on 28-Jan-2010 08:54 PM

Skipped power snatches because of my arms, WOD 14 rounds

Swingers

Gregg Arsenuk - Wednesday, January 27, 2010

For time:
200 KBS

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Comments

ALYSE commented on 27-Jan-2010 08:31 AM

HEY GUYS AND GALS DON'T FORGET TIME IS RUNNING OUT CHECK OUT THE LIA SOPHIA CATALOGS THAT ARE BY THE SIGN IN SHEET. BUY SOME JEWELRY FOR YOUR WIFE, GIRLFRIEND, SISTER, MOTHER OR YOURSELF VALENTINES DAY IS ALMOST HERE. VIC WILL BE PICKING UP ORDERS ON THE 2ND SO HURRY UP AND STOP PROCRASTINATING.

Doug commented on 27-Jan-2010 08:35 AM

DAMMIT...i always miss the best WODs on a rest day

renel commented on 27-Jan-2010 09:37 AM

HELLS BELLS U GOT ME SWINGIN HELLS BELLS....

Liz Wall commented on 27-Jan-2010 10:08 AM

Hey guys… I am getting a grip on my food intake and going paleo for real real for 30 days. I started a blog that I am taking pictures of all my foods…I know you are all going to make fun of me but I need to hold myself accountable in some way. If you are interested you can check out this link: http://lizziewall.blogspot.com/

Gregg commented on 27-Jan-2010 10:12 AM

I think that is a great idea Liz. Way to keep yourself disciplined.

Michele commented on 27-Jan-2010 10:17 AM

Liz -- I think that's awesome, although that chopped meat and asparagus thing did not look appetizing!!

Andrew R commented on 27-Jan-2010 10:45 AM

11:39 24kg

jodianne commented on 27-Jan-2010 10:57 AM

@Will - I hope you are feeling better. @To all - looking at this WOD for today, knowing how I will feel during it, and in the absence of an intellectual post from CMAD, I offer the following: "Dropping an F-bomb or two could make your stubbed toe throb a little less, according to the journal Neuro Report. Researchers had students plunge their hands into icy water twice, once while cursing and once saying a neutral word. When swearing, they withstood the deep freeze for about 30 percent longer and felt roughly 50 percent less pain. Cursing can trigger the body's fight-or-flight response, which masks pain, says lead study author Richard Stephens, Ph.D." 200 KBS?? No f'in problem. :)

Larry commented on 27-Jan-2010 11:01 AM

First time posting here..Just wanted to say thanks again to Drea for your help today!! 24KG 15:57

commented on 27-Jan-2010 12:04 PM

American swing 24kg 11:31

RYAN HANSEN commented on 27-Jan-2010 12:08 PM

American swing 24kg 11:31

Gregg commented on 27-Jan-2010 03:26 PM

Hysterical Jodi. Much better info that Carlos' mumbo jumbo

Mike D commented on 27-Jan-2010 04:00 PM

I think Rhabdo needs to try the handstand wod and crush it

http://www.crossfit.com/mt-archive2/005185.html

Rhabdo commented on 27-Jan-2010 04:23 PM

Once me arms heal!

Ron commented on 27-Jan-2010 06:15 PM

Nice blog Liz. Starting to learn about Paleo too but not really sure where to start. I never really ate crap and going on 3 years without McDonald, Burger King, and Wendys. Can't even stand the smell now. Love the Dog pic.... Looks confused! Good Luck!

krump commented on 27-Jan-2010 07:11 PM

24kg 13:40 American Swing @Jodi, loved your post. @Liz, I'm not Paleo-ing, but have a great sorta Paleo recipe to recommend. Chicken Sausage cooked with tomato sauce on spaghetti squash. Hugely delicious and healthy--Rosario's butcher/deli on Watchung Plaza in Montclair makes incredible, homemade and healthy chicken sausage.

Rhabdo commented on 27-Jan-2010 08:19 PM

Went to the track today and did 6 400s with 2 minutes rest in between each followed by some back squats at the gym. I think tomorrow I'm going to WOD with the 6pm class after a basketball event at our school. Teachers w/students vs teachers w/students, I'm playing and I suck.

Liz V commented on 27-Jan-2010 08:30 PM

Hey Liz, I am going on my 4th week of doing Paleo and I have a few recipes I can share with you. I have lost a total of 11lbs so far and looking forward to shed an additional 20lbs. I will send the recipes to your facebook account. I will help you stay honest and I am sure that you will do the same for me.

jon F commented on 27-Jan-2010 09:25 PM

17 min 24kg American

Jared Aquilina commented on 28-Jan-2010 12:27 AM

try coating chicken in pure almond meal (chicken + egg wash + almond meal) and bake it at around 400. does a body good.

Take 2

Gregg Arsenuk - Tuesday, January 26, 2010

Strength Training
Strict Chin-up 3 x max reps (supine grip only)

WOD
for time:
30 squats BW
sprint 200 meters
30 burpees

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Comments

CMAD commented on 26-Jan-2010 05:49 AM

SPRINT TRAINING: True sprinting requires an extreme degree of skill, coordination and metabolic power. This power comes from immediate and non-oxidative energy sources present in muscle before the activity begins. Although proficiency in sprinting certainly can be improved through training, the nature of the activity is such that genetic endowment determines in a major way the success an individual can achieve. Strength exercises that develop hip flexion (knee Lift), quadriceps and hamstring strength can be particularly important in improving a sprinters speed, power and agility. Exercise Physiology, Human Bio-energetics, pg 497

Matt commented on 26-Jan-2010 08:17 AM

I'm traveling this week and already miss working out with everyone at GFCM, especially the morning crew. I'll try this one on my own in the hotel gym.

John Z commented on 26-Jan-2010 09:38 AM

Matt, come join the Crossfit Vagabonds on Facebook. It's a support group for temporarily homeless Crossfitters

Rich commented on 26-Jan-2010 11:30 AM

Curious to see how people scale this one. I feel like I can do 30 x BW but maybe I'm nuts. Can you judge anything off your 3x5 max? I typically do 3x5 @ 225 and I weigh about 175.

Interesting as always CMAD, I like sprinting. I'm not great at it but I'm ok. I usually do high intensity intervals when the weather gets warmer.

Mike D commented on 26-Jan-2010 12:50 PM

Back on December 7th we did 3x20 back squat. I did 105 and could have probably done a tiny bit more. I'm using that as my basis.

jodianne a/k/a "joe-d" a/k/a "j-ow" commented on 26-Jan-2010 01:11 PM

Love the picture. Great intensity. you look like you're going to take someone out with that bomb of a kettlebell!! @Lugo - We miss you! I needed you screaming at me on the pullups a few days back. And I moved to the blue band - it was messy, but you would have been proud.

Rich commented on 26-Jan-2010 01:34 PM

Thanks Mike. I see on 11/16 we did 100 back squats, I used 135.

Caitlin commented on 26-Jan-2010 02:16 PM

So, today was Rad, as always. 6:05 @ 138#. Everyone at 9am was badass.

RYAN HANSEN commented on 26-Jan-2010 03:14 PM

6:44 205# from the floor and subbed 250meter row

Gregg commented on 26-Jan-2010 03:17 PM

FYI - YOU CANNOT RACK THE WEIGHT ONCE YOU BEGIN. 10 Burpee penalty for each time you rack. Back to the drawing board everyone.

RYAN HANSEN commented on 26-Jan-2010 03:21 PM

no penalty

krump commented on 26-Jan-2010 03:28 PM

The wrinkle that's not posted here is that the 30 squats are to be done unbroken, w/o racking the bar--which had me scale down to 125. I found that holding the bar for a bit on your shoulders to rest is no big deal. I've been squatting at 190 for 3x5 to get below parallel of late, and could've comfortably done 145 this time out. I'd look to use between 2/3 and 3/4 of your 3x5 squat. Came in around 6:20 for WOD, chins 15/9/9

Mike D commented on 26-Jan-2010 03:54 PM

TWIST!!!

I can actually get in tonight so this'll be interesting. Ryan, Krump and Caitlin, awesome times.

Rich commented on 26-Jan-2010 04:22 PM

Thanks Krump very helpful!

Doug commented on 26-Jan-2010 04:27 PM

7:something, 135#; working out with caitlin is like finding 20$ in a pair of pants

Mike D commented on 26-Jan-2010 06:09 PM

Awesome wod, just awesome. 115# 5:56

Thanks to Mickey for the push at the end.

Ben commented on 26-Jan-2010 06:29 PM

I apologize for racking the weight... I immediately regretted it... I am ashamed... I swear on a stack of CrossFit Journals it will not happen again. 185#, 6:49? with 10 burpee penalty.

"Jonze" \Joan - z\ commented on 26-Jan-2010 06:56 PM

Yahoo, I made the board! Yup my GF fam, that's me chalking it up...:-)

Ben commented on 26-Jan-2010 08:20 PM

Jonze, that's only like the 92nd pic you've been in!

Michele commented on 26-Jan-2010 08:38 PM

7 p.m. rocked the house!! Jim -- you killed the hang challenge!

Michele commented on 26-Jan-2010 08:41 PM

And Big Jason -- thanks for accompanying me on my pre-WOD run. 30 squats, red lights, nothing slows you down!! As a mother and someone who has been hit by a car while running, I am required to stop for red lights.

caitlin commented on 26-Jan-2010 09:10 PM

Doug, YOU are awesome. Plus i like your shirt.

Rhabdo commented on 26-Jan-2010 09:43 PM

Arms are feeling better but still staying away doing my own thing. Today I did a 5k rested for an hour then did death by 10 meters again. The WODs this week look a lot of fun, wish I could do them with all of you people. But on a more positive note the 7pm class for the first time was in the double digits!

jonze commented on 26-Jan-2010 10:41 PM

B u make me sick! Brrrrrrpp ( me making tongue noises )

Sean (pronounced Seen) commented on 27-Jan-2010 06:06 AM

5:54 with 205#, no penalty.

On the Minute

Gregg Arsenuk - Monday, January 25, 2010

for 15 minutes perform:
2 clean and jerks 135#/95 #
5 pull-ups

missed round= 5 burpee penalty issued at the end of the 15 minutes

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Frank L commented on 25-Jan-2010 02:39 AM

did the main site wod today, didnt do it for time. sucked pretty bad. Semper Fidelis, Wolf Pack 7 OUT!

CMAD commented on 25-Jan-2010 06:06 AM

YOUR SECOND WIND: In endurance races such as cross-country skiing, marathon runs, or long distance cycling, the phenomenon referred to as "second wind" is a result of lactic acid effect. In the early portions of such activities, the body will obtain most of its energy from carbohydrate sources. This in turn causes the production of large amounts of lactic acid; in the latter stages of the endurance event, the lactic acid becomes an important fuel source. Certain organs of the body have a preference for lactic acid as a fuel source during endurance events, with the same bias that the brain and the central nervous system rely on carbohydrate sources for their energy needs. These organs and tissues include the heart, slow-twitch muscle fibers, and the muscle associated with breathing, the diaphragm. Lactate is used in some sport and energy drinks due to its quality as a fast-acting fuel source. The lactic acid serves as a glycogen replacement source in the recovery phase from an endurance event. The recovery from intense exercise is also enhanced through the implementation of high intensity interval training, which serves to increase the speed with which lactic acid is recycled in the bloodstream. Interval programs will also assist the body in the speed with which the hydrogen ion associated with muscle dysfunction is flushed from the system.

Michele commented on 25-Jan-2010 11:35 AM

Thanks for posting that Carlos. Very helpful.

@Gayle -- this is the scientific explanation behind what we were talking about today -- i.e. why higher speed intervals will improve your 5k time.

doug commented on 25-Jan-2010 12:38 PM

During exercise why does the body produce lactic acid? Biochem quiz for all those health professionals...

Rhabdo commented on 25-Jan-2010 01:16 PM

I don't mean to complain or sound like a puss, but I usually do when I'm injured. My tendons are fried, I can't straighten out my arms, I'm walking around like a freaking T-Rex (step brothers).

Karl otterbein commented on 25-Jan-2010 01:35 PM

The Catalina Wine Mixer... Good one Rhabdo. Thanks Sean (or whoever it was) for messing up and posting the wrong WOD this AM. if I wasn't already out of bed and at the gym before you let me know what the REAL WOD was, I would probably have stayed all bundled under the covers.

Ben commented on 25-Jan-2010 04:15 PM

I like CrossFit'n.

Vic Martinez commented on 25-Jan-2010 04:31 PM

9 AM was awesome! I got to work out with Sean, Big Jason, Michelle, and Ben who looks absolutely jacked UP!!!! It was like a GFCM all star team. Did the 135 with no penalties. Should have gone heavier and punished myself.

Sean (pronounced Seen) commented on 25-Jan-2010 04:43 PM

im a disappointment.. sorry victor

RYAN HANSEN commented on 25-Jan-2010 06:34 PM

rx no penalty

Rest Day

Gregg Arsenuk - Sunday, January 24, 2010

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SPRINT! "It's a Robbery"

Gregg Arsenuk - Saturday, January 23, 2010

Retro Week. Andrew Rich (AKA "The Ordeal" from Jersey Shore Fame) was member #4 and has been loyal ever since. Not a bad OHS either.

10 rounds for time of:
5 power clean 155#/105#
5 hand stand push-ups
sprint 200 meters

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Strong Women

Gregg Arsenuk - Friday, January 22, 2010

Retro Week. Strong women are one of the hallmarks of Guerrilla Fitness and Mickey Schultz has always represented that. Even from the very beginning.

Strength Training
Deadlift 5 RM or 3 x 5

WOD
21-15-9 rep rounds of:
overhead squat 95#/65 #
burpees

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M-Woww commented on 22-Jan-2010 01:14 AM

Adorable. And Mickey's pretty cute too. ;) (Shoot, I have insomnia.)

"Jonze" \Joan - z\ commented on 22-Jan-2010 06:12 AM

I concur, just adorable! Look at her little calves - insane!

Frank L commented on 22-Jan-2010 06:57 AM

had to take a few days off cuz of all the vaccines I have had to take. i felt like a human dart board. great picture! Hope all is well. @ Caitlin- send me those questions... @ Scott L- brother my SECFOR Platoon LDR is a Citadel grad, he thinks he is CAG. I WANT TO STRAIGHT UP PUNCH IN THE FACE. HE IS NO SCOTT LEWIS. Semper Fidelis, Wolf Pack 7 OUT!

Scott commented on 22-Jan-2010 10:23 AM

Mickey your a hot MOM, and that little girl is going to be a workout machine! @FrankL- what is his name? What year did he graduate? I bet I know him. Anyway, stay safe out there LUGO!! We are all praying for you and your family.

Ben commented on 22-Jan-2010 10:29 AM

Speaking of strong women, Kim Calbi is no longer Kim... she is now officially "KILLA" Calbi because she killed those pullups the other day! The rest of you on the rubber-band crack, keep working, you'll be off it soon. Killa is a prime example.

Mickey, frame this pic.

Lugo, stay strong bro.

Frank L commented on 22-Jan-2010 11:16 AM

Strained my back doing DLs (missread the WOD I did 3x5 of 5 RM) so I did an abreviated WOD 15, 12, 9 @ 65 for 3:30. @ Scott, this kid is young, like 24 years old. Last name Kim. @ Ben thanks brother. Tell your better half I said hello. @ Gregg your the man Semper Fidelis, Wolf Pack 7 OUT!!

jodianne a/k/a "j-ow!" commented on 22-Jan-2010 12:16 PM

one of the best pics ever posted on the site. mickey, you are a pillar of strength and beauty. and make it all look so easy. i don't know about the rest of you, but my as* muscles are killin me after those lunges...makes me forget the foot for a bit... fun times working out with lindsay and carlos thursday night at 6 - looking forward to tonight. jonze: thanks for your ear the other night. it is appreciated.

Will commented on 22-Jan-2010 12:24 PM

im missing overhead squats!? kill me now, jodi whats the fastest way to heal up

"Jonze" \Joan - z\ commented on 22-Jan-2010 12:25 PM

"J-ow" & Lugo: xoxoxoxo

Will commented on 22-Jan-2010 12:26 PM

and mickey is just a beast. I think I asked her about a week or two ago, were you always just naturally awesome at crossfit? Mickey, "Years of sweat, tears, and blood to get where I am". That's how hard everyone pushes at Guerrilla, I love it.

joe-d :) commented on 22-Jan-2010 12:51 PM

Will - calves from the 1,000 jumpropes??

Katie commented on 22-Jan-2010 01:13 PM

This is the only time we will ever see Mickey stop during a workout! Mickey-you are remarkable

Kim commented on 22-Jan-2010 01:58 PM

Oh Ben, you're too flippin' funny. All I can say is that's much better than some of the names I'm called! :-)

Ben commented on 22-Jan-2010 02:28 PM

Killa, you can no longer post comments as your former self!

Will commented on 22-Jan-2010 02:45 PM

@Joe-D, yeah from those 1,000 jump ropes to working on too many power cleans in my free time. Bad news bears my friend.

joe-d commented on 22-Jan-2010 02:55 PM

@Will - drop me a line on my email: jhudson@connellfoley.com

Kim commented on 22-Jan-2010 03:48 PM

@ Ben: Duly noted. Just as long as Troy does the same!

Vic Martinez commented on 22-Jan-2010 07:12 PM

LUGO!!!!!! It's awesome to see you post! Tell that dude you're Guerrilla fit and could obliterate him!! Today was a rough one. I felt like I got hit by a car after this hell week of WOD's. A poor 315 DL / 8:44 on the met-con. See ya Monday!!! P.S. Mickey, you are the coolest mom on this earth!!!!

Liz V commented on 22-Jan-2010 07:18 PM

Beautiful photo!!!! I love to see GF women at their best. Killa Kim you are a rock star!!!

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