WOD

Monday 3/1/10

Gregg Arsenuk - Sunday, February 28, 2010

Strength Training
Back squat/Front squat/OHS 3x5

WOD
"Diane"
21-15-9
Deadlift 225#/155#
HSPU

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Comments (56) | Trackbacks (0) | Permalink

Sunday 2/28/10

Gregg Arsenuk - Sunday, February 28, 2010

Rest Day

Comments (4) | Trackbacks (0) | Permalink

Saturday 3/27/10

Gregg Arsenuk - Friday, February 26, 2010

AMRAP 20 min
Teams of 4 complete
Max rep SDHP 75#/55#
Wall Ball 20#/14#

Only 2 people working at a time.

Comments (30) | Trackbacks (0) | Permalink

Friday 2/26/10

Gregg Arsenuk - Thursday, February 25, 2010

All Evening Classes Canceled

We are planning to be open tomorrow morning.

Comments (34) | Trackbacks (0) | Permalink

Comments

Sean (pronounced Seen) commented on 26-Feb-2010 01:42 AM

i love driving in this weather (seriously).

mike d commented on 26-Feb-2010 06:22 AM

Totally agree. AWD + a great set of snow tires makes for a lot of fun.

RYAN HANSEN commented on 26-Feb-2010 06:46 AM

WOD: Fence Check 1 mile in waist deep snow took about 45 min.

Gregg commented on 26-Feb-2010 06:50 AM

Reminds me of my early 20's. I owned a Chevy Malibu Classic. Rear wheel drive and house speakers sitting in my back window. Very Staten Island. Winter Storm when I was a stock boy at FootAction in the SI Mall. Crazy doughnuts in the mall parking lot that day!

caitlin commented on 26-Feb-2010 07:16 AM

i hate winter.

Drea commented on 26-Feb-2010 07:50 AM

Since the boys just LOVE this weather, Come on over to Summit. I got a few shovels that are just itching to be used. Don't worry, we have more than enough room for you guys to hold hands and make snow angels together.

Michele commented on 26-Feb-2010 07:53 AM

Sean -- maybe you can drive over here and play outside with two crazy boys aged 6 and 4 while their mom relaxes inside her quiet peaceful house... ;)

Michele commented on 26-Feb-2010 07:55 AM

Drea -- haha! we posted at the same time. we have lots of good ideas!

Ron commented on 26-Feb-2010 08:29 AM

Defintely taking the FJ out--wish I had an ATV. Be safe out there. I'm workn with 2 feet already.

Bob commented on 26-Feb-2010 08:52 AM

I'll admit it...I like to drive in this stuff too. My daughters rabbit it achin' to get out on the edeck & playy. But snow is piled up against the sliders. If I could only get over to Summit for that shoveling WOD & angels!

Ben commented on 26-Feb-2010 09:29 AM

When I am President of the world, I am banning snow!

Rhabdo commented on 26-Feb-2010 09:58 AM

Another forced rest day, bye bye sectionals.

Anthony commented on 26-Feb-2010 10:23 AM

I thought this was Crossfit man! Quest fitness on route 17 is open and they are owned by the same people that own "The Fountain Spa".......... Everyone be safe and enjoy ur day.

caitlin commented on 26-Feb-2010 10:58 AM

I thiiiiink i just got hit on by some snowplow men while i was shoveling. BEST. DAY. EVER.

GFCM Fan commented on 26-Feb-2010 01:54 PM

"Care I for the limb, the thews, the stature, bulk, and big assemblance of a man! Give me the spirit." -Shakespeare’s Henry IV

Rich commented on 26-Feb-2010 02:28 PM

Snow shovel WoD 1.5 hours. Would have taken 2.5 hours in my pre-GFCM days.

Maria once known as "Jonze" commented on 26-Feb-2010 02:45 PM

Caitlin did you have your "snow bunny" outfit on? Hi Ruthie!

Liz V commented on 26-Feb-2010 03:19 PM

Just want to let everyone know that Elaine had the baby. I do not have all the details but mom and baby are doing great. Congratulations Elaine!!!

caitlin commented on 26-Feb-2010 03:30 PM

Congrats Elaine!!!!

Gregg commented on 26-Feb-2010 03:38 PM

Congrats Elaine!!

Scott commented on 26-Feb-2010 05:12 PM

Shoveled snow for 2 hours today. Yesterday did 10 sets of 10 back squats with 204lbs with one minute rest between sets. Then did AMRAP for 20 minutes where 1 round was the following: 1 HSPU-1 ring dip-1strict pullup, 3 HSPU-3 ring dips-3 strict pullups, 5 HSPU-5 ring dips-5strict pullups....did 8 rounds plus 1-1-1 and 3-3-3. Very tired but I feel awesome!!

Bob commented on 26-Feb-2010 05:19 PM

Shoveled my driveway last night after work for just over an hour Did it again this morning for three hours and went to my dads for two more hours with the shovel & snow blower. I need a shower.

Ruth commented on 26-Feb-2010 05:37 PM

Congrats Elaine!

Ruth commented on 26-Feb-2010 05:38 PM

Congrats Elaine!

Michele commented on 26-Feb-2010 05:44 PM

Anyone know Elaine's address? It would be nice to send her a little care package from GFCM. I'd be happy to put something together and if anyone wants to throw in $1-2 dollars, just give it to me next time you see me.

Elaine, if you are reading this, which would be crazy, take a few deep breaths: you will sleep again, you will nurse with ease sometime soon and you will get your body back sooner than you think.

Reiko commented on 26-Feb-2010 06:12 PM

Guerrilla bootcamp! Sounds really fun.

Frank L commented on 26-Feb-2010 06:34 PM

Currently in Somewhereistan enroute to Afghanistan, while it is not snowing here like home it is freezing rain and the food in the chow hall of this air base at this undisclosed location sucks!! Caitlin congrats on being hit on by landscapers. You still got it. Semper Fidelis, Wolf Pack 7 OUT!

Sean (pronounced Seen) commented on 26-Feb-2010 06:50 PM

Luggggo, you are the man! Look for Jason Alley out there. Elaine, congrats!!!

Sean (pronounced Seen) commented on 26-Feb-2010 07:36 PM

ITS FRIDAY NIGHT AND THE START OF THE WEEKEND!!!! Know what that means???? my self esteem takes a hit.

Michele commented on 26-Feb-2010 07:43 PM

Sean -- That is probably the most ridiculous statement ever written on this board!!! One of these Saturday nights, I am going to take you to a bar, scope out all the cute 20 something girls, introduce you to about 5 of them and make you talk. You were all the talk among the moms at James' birthday party this summer (a few still inquire after you) but I don't think that is the road to go down....

Sean (pronounced Seen) commented on 26-Feb-2010 07:51 PM

hahahahahaha. thanks Michele, only a good friend would be willing to do that.

Ben commented on 26-Feb-2010 11:31 PM

Sean (pronounced Seen), you're money and you don't even know it.

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Thursday 2/25/10

Gregg Arsenuk - Wednesday, February 24, 2010

EVENING CLASSES CANCELED

We will update you on tomorrows schedule as we get weather info later in the day.

"Leonidus"

Run 400 meters
3 rounds of the following:
25 pullups
25 situps
20 yard bear crawl
20 yard crab crawl
25 wallballs 20#/14#
25 pushups
Then run 400 meters

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Wednesday 2/24/10

Gregg Arsenuk - Tuesday, February 23, 2010

Strength Training
Press 3x5

WOD
50-40-30-20-10 reps of:
Double Unders
Air Squats

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Comments (49) | Trackbacks (0) | Permalink

Comments

Reiko commented on 23-Feb-2010 09:31 PM

DOUBLE UNDERS! Yesssss. I'm planning to do this wod all nite tmrw. Thx.

Rhabdo commented on 23-Feb-2010 09:32 PM

I'm sorry guys, but there is a Forrest Gump marathon on AMC and watching it reminded me of this clip. Its only funny if you saw both movies, Forrest Gump and Slingblade. If anything please fast forward to 1:15 and watch for about 10-20 seconds from there.

Joe R commented on 23-Feb-2010 09:33 PM

gregg is there a cap for this wod ? I might need it

Bob commented on 23-Feb-2010 10:26 PM

I need a jump rope like the last brown one at the box that is about an inch or so longer so I STOP hitting myself in the back of the head. How should I properly measure the length? @Joe R...if double-unders aren't your style (like me, but one day...) the reps are typically doubled.

Mike D commented on 23-Feb-2010 11:34 PM

Correct jump rope messuring according to Buddy Lee quicktime format

Windows Media version for those unfortunate enough to be using Windows

Mike D commented on 23-Feb-2010 11:36 PM

Ack! type-o, time for bed.

GFCM Fan commented on 24-Feb-2010 06:41 AM

Part 5: "Shakin' the Gonna-Lose Blues" Another factor that can help you avoid "learning helplessness" is to fully acknowledge what's predictable, even if unpleasant and unavoidable, in your environment. For example, only one person wins any contest--that's not too pleasant for all the other competitors, but it's a predictable, unavoidable fact. You can weather possible psychological defeat in this type of situation by recognizing beforehand that only one person will win the contest, and planning to continue undaunted should that person not be you. This should free you to GO AHEAD and try your hardest to BECOME THAT PERSON. And be REALISTIC in terms of predicting outcomes BASED on your RELATIVE PERFORMANCE LEVEL: Don't expect to beat Wanda Winner if you're running 9min miles, walking the hills and jogging the terrain--you can predict what will happen if she shows up at your next competition. Just go ahead and run as fast as hard as you have NEVER done before! Illusory control is better than no control, so superstitious rituals can help prevent or cure cases of "learned helplessness". If people only believed they could control the unpleasant events--even if they couldn't--it helped to inoculate them against learning helplessness (study not included here). Maybe it's not time to throw away those beat up Chucks after all. On the other hand, if success has been a little scarce or late, it might be time to go out and get some lucky new training shoes/toys--something that makes you feel like the WINNER you really are. Stand by for Part 6: "Once burned, twice shy"

? commented on 24-Feb-2010 08:00 AM

say it isn't so

Michele commented on 24-Feb-2010 09:44 AM

GFCM fan: I like a lot of what you say. I think one key of competing and reaching the next level is not to be so externally focused. It has to come from within. When I ran in college, my coach always told me, "Run your own race." She didn't mean not to compete, she meant believe in your training, know what you are going to execute and don't think about what anyone else who is standing on that line has done before. If you focus too much on any one person and they have a bad day you'll have a worse one. You race the clock you'll thump your competition AND have your best performance. If you focus too much on those around you, you'll tighten up and never relax. 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. In a post rae interviw after winning the 800m at the 2007 NCAA Indoor Track and Field Championship, Alicia Johnson who lead the race from wire to wire said: “I was going to do my own race; I had enough confidence in my kick at the end and when I wanted to execute it even though there was someone in the race who has beat me six times before."

I don't know the psychological studies, but this is one of the reasons I do not believe in superstitious rituals. They are too externally focused. What happens if you forget your favorite shoes? What happens if you get stuck in traffic and are late for a competition and you can't do your ritualistic warm up? IT DOESN'T MATTER because the path to your best performance is within you.

All this said, I can't say I do this even half the time when I compete. But I know when I do, I have my best performances. So, being who I am, I'll end with a Jesse Owens quote (one of the most quotable athletes of all time in my book): “The battles that count aren't the ones for gold medals. The struggles within yourself -- the invisible, inevitable battles inside all of us -- that's where it's at.”

Bob commented on 24-Feb-2010 10:37 AM

Thanks Mike D!!

Liz V commented on 24-Feb-2010 11:11 AM

I did this WOD this morning at 5:30am. Joe R, if you are doing singles the reps at 3x what DU would be. Enjoy the WOD : )

GFCM Fan commented on 24-Feb-2010 11:46 AM

Michele you are 110% (for some 100%)correct "the path to your best performance is within you" one of the reasons I decided to do these daily posting for the athletes at GF. Many external & internal factors will affect best performance and I quote external factors causing internal effects--"learned helplessness". As stated above, illusory control is BETTER than NO control, so superstitious rituals CAN HELP prevent or cure cases of "learned helplessness". I agree with the author, find control anyway possible. The value in superstitious rituals is to boost confidence and the sense of control needed to perform. If an individual BELIEVES a specific action, behavior, or article will help them perform better, then it PROBABLY will help them perform better. Of course, this is relative. Part 6 will follow tomorrow.

Liz Wall commented on 24-Feb-2010 12:27 PM

1. When is lent going to be over because I miss Joe G - the comment board is not the same without him .

2. I love this picture. Jerry is our #1 hottie and this picture shows how hard he always works. Thanks Jerry for everything you do and bring to GFCM.

3. Almost two years ago I told Gregg if he started a morning class he would have 50 women there from this boot camp that I used to go to. This morning it was 7 gentleman and me. Don’t get me wrong I loved my harem but really where were the female athletes this AM? And Liz V at 5:30 does not count because that time is just crazy.

Anonymous commented on 24-Feb-2010 12:30 PM

Just saw that I missed Ben's post of his Elizabeth time. Both you and TJ killed it. Wow. Now that's giving 110%. ;)

Michele commented on 24-Feb-2010 12:31 PM

Whoops, even though it is all the rage right now, did not mean to post anonymously above.

Ben commented on 24-Feb-2010 12:52 PM

Thanks Michelle.

But now I feel GFCM fan must identify him/herself!!!! 110%??? Very coincidental.

Ben commented on 24-Feb-2010 01:00 PM

Months ago before I was a member of GFCM and Maria was, she referred to everyone here as her "family". I thought she was nuts! But I have to say, I now know what she meant and I am grateful she shared this place with me. Vic Martinez went out of his way to do me a solid today on his own accord! Surprisingly, it choked me up a little. In pay it forward fashion (Vic refused any "repayment"), if I can help anyone here with something, please approach me. I will do what I can. Thanks Vic!!

Rhabdo commented on 24-Feb-2010 01:52 PM

Just woke up from a much needed nap from my office floor.

jodianne commented on 24-Feb-2010 02:48 PM

@Rhabdo: Did you rip your shirt off ten seconds before you hit the floor for your nap?? ;) @Jonze: You are in my head pushing me to heavier weights all the time.... Miss you all! I love this WOD.

Gregg commented on 24-Feb-2010 03:28 PM

I hope Lent never ends

Gregg commented on 24-Feb-2010 03:32 PM

Liz, Get your story straight. You begged for a 530 class that you never show up to. And no you cant hug me to make it better. Youre in the dog house with joe g

Reiko commented on 24-Feb-2010 03:41 PM

JG is harassing ppl on facebook now...

RYAN HANSEN commented on 24-Feb-2010 03:54 PM

7:39rx

Joe R commented on 24-Feb-2010 08:28 PM

@Reiko awesome as usual you killed this one!

Reiko commented on 24-Feb-2010 08:57 PM

Joe R, thanks! everybody did really well, good times at both 6 and 7.

Rhabdo commented on 24-Feb-2010 09:37 PM

wow, feel like deuce. Today did 3X5 shoulder press @ 170lbs followed by completing metcon WOD in 5:33RX. Then due to the hype building up with the snow at my school I decided to do my 3X5 of over head squats with 170lbs as well. As of now my shoulder press and overhead squat numbers are the same.......

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Tuesday 2/23/10

Gregg Arsenuk - Monday, February 22, 2010

"Elizabeth"

21-15-9
Squat Cleans 135#/95#
Ring Dips

Comments (27) | Trackbacks (0) | Permalink

Comments

Ben commented on 22-Feb-2010 11:24 PM

G, I gotta tell ya, I'm loving the earlier WOD postings!

Brian V commented on 23-Feb-2010 08:23 AM

14:28 135# Squat Cleans. Dips with feet on box.

Rich commented on 23-Feb-2010 09:09 AM

Clean squat cleans is my goal for today!

enel commented on 23-Feb-2010 10:19 AM

GREAT PIC...thats how it b done!!! SO...GUERILLA GATHERING!!! anyone up for it...I have a pritty decent spot. sortta pot luck bring your own kinda thing!!! any date on a Sat. or Sun. works for me so LMK.

Scott commented on 23-Feb-2010 11:27 AM

Three Fridays ago Dylan posted a website address for a race called the Tough Mudder. I looked into it and I opted to participate and also raise money for the Wounded Warrior Project. Any donations that the GFCM family could give would be very much appreciated...http://www.active.com/donate/TMscottwwp Thanks again. "To give is righteous, to give of yourself is sublime." Unknown

RYAN HANSEN commented on 23-Feb-2010 12:29 PM

11:48rx then splashed around in pool then 50 burpees for time 2:57

Ben commented on 23-Feb-2010 12:47 PM

Saw Scott L. clean and jerk the equivalent of a small car this morning. He be strong!

Wod #1)Orlando Cindy: 20min AMRAP, 5 Pullups C2B, 10 ring dips, 15 box jumps 20" = 15ish rounds. Wod #2)Elizabeth = 7:40Rx Ring dips caught up to me. 200 or so in an hour... not my best idea.

Scott commented on 23-Feb-2010 01:21 PM

Have not done this in a 6 months but did Squat Clean and Jerk for strength WOD(thanks for the coaching DREA): 155x2, 185x2, 185x2, 205x1, 210x1, 225x1, 235x1, 245x1, 255x1, missed the jerk on 265..Then did 20 min AMRAP with Ben (above) and got 16 rounds.

Ben commented on 23-Feb-2010 01:33 PM

I wasn't blowing smoke about Scott lifting a small car. This car is 1,600# and Scott lifted over 2,000# this morning. He be strong!

Doug commented on 23-Feb-2010 01:39 PM

10:08 95# SDHP (being damaged sucks)

Scott commented on 23-Feb-2010 01:50 PM

Ben just so ya know...Sean has been lifting about 2 or 3 of those cars a day for almost a year now...HE BE REALLY STRONG!!

GFCM Fan commented on 23-Feb-2010 02:16 PM

Part 4: "Defend your sense of self-control when the odds are against you". Creating structured success experiences will arm you to defend your sense of self-control when the odds are against you. As you gain a little steam, start to keep track of the things you have accomplished in your life that were challenges, maybe even things that you surprised yourself by accomplishing. These accomplishments need only to have personal meaning--don't worry if you haven't won public acclaim for your acts of historical significance and unvarnished valor. When the chips are down, and you're facing an impossible situation, give yourself pep talks, drawing from your past successes. Remember: Nothing succeeds like success, so go get some for yourself. Part 5 con't tomorrow - "Fully acknowledge what's predictable, even if unpleasant and unavoidable in your environment"

Scott commented on 23-Feb-2010 06:18 PM

to GFCM fan....I like it! DRIVE ON!!

Sean (pronounced Seen) commented on 23-Feb-2010 07:50 PM

Thanks Scott...as beastly as you are, you still remain one of the most humblest peeps i know. I appreciate that quality, dude.. I was limited on time today so i was only able to complete a portion of my strength WOD; no time for a met-con either (bummer because Elizabeth happens to be in my top 3 favorite workouts). Strength: Deadlift 5 RM at 435# x 5, 445# x 5, 455# x 5(5RM). previous was 435#.

Ben commented on 23-Feb-2010 08:05 PM

Sickening talent + ridiculous work ethic + the right environment (GFCM) = Sean (pronounced Seen) lifting small buildings in a (series of) single bounds!

Sean (pronounced Seen) commented on 23-Feb-2010 08:18 PM

If you plug BT (Ben T.) into that formula you would get the same answer.

Michele commented on 23-Feb-2010 08:22 PM

Death x 10m 16 rounds. WOD: 12:49 95# and toes on box for dips. TJ -- Saw your time on the whiteboard after you left. Holy cow. YOU KILLED THAT! You seem to do best when you almost puke on WODs. :) I can't believe you were still standing for death x 10m!!!

Michele commented on 23-Feb-2010 08:25 PM

One day I will do an Rx ring dip (or two)...

Gregg commented on 23-Feb-2010 08:26 PM

Seen didnt finish because he listened to my ranting for 30 min. I am sorry Seen

jodianne commented on 23-Feb-2010 08:36 PM

clearly "man night" last week was a success. there's alot of man love going on on this board today. sorry to miss you all this eve and most of the week. law school professor duties call....

Sean (pronounced Seen) commented on 23-Feb-2010 08:42 PM

Jodi, i totally sensed it, and it was my fault! No worries Gregg, i needed the time to get my mind right. On my way over I planned on going in there and doing it half-a**** and getting out quick; but it turned out to be a good workout.

Sean (pronounced Seen) commented on 23-Feb-2010 08:44 PM

Michele, you can have 12 of my ring dips if i can have 2 of your death by 10 meter rounds..

Sean (pronounced Seen) commented on 23-Feb-2010 08:45 PM

i couldnt find what i was looking for but here is something for everyone to enjoy, warm-up/strength WOD music. http://www.youtube.com/watch?v=4x23l6BGu3w&feature=related

Sean (pronounced Seen) commented on 23-Feb-2010 08:48 PM

actually that was a horrible version, i didnt listen before i posted it.

Rhabdo commented on 23-Feb-2010 09:04 PM

Feel like deuce, and its almost bed time. Did 3X5 of deads today at 375, then Elizabeth at 8:42 RX (I'm happy with that), then enjoyed the death by 10 party getting up to 16 rounds again with my people. We could have done 17, but had to teach the 7PM!!! This friday death by burpee!!!!

Joe R commented on 23-Feb-2010 09:31 PM

Sean dido on Ben's comments,your a quiet giant and inspiration to work harder

TJ commented on 23-Feb-2010 09:52 PM

7:55 Rx followed by Death By 10M: 15 rds. Michele, I believe Mr. Taylor beat me by 15 or so seconds, so if any killing was done, it was by him!

Monday 2/22/10

Gregg Arsenuk - Sunday, February 21, 2010

Strength Training
Back Squat 3x5 (Advanced 10-8-6-4-2)

WOD
25 Pullups
50-Deadlifts 135#/95#
50 Pushup
50 Box Jumps
50 Situps
50 KBS 24kg/16kg
25 Pullups

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Comments

Sean (pronounced Seen) commented on 21-Feb-2010 09:36 PM

the future rocks

Sean (pronounced Seen) commented on 21-Feb-2010 09:40 PM

if you look at the mainsite picture you can see meatloaf (robert paulson) from "fight club" he is the dude 7th from the right in the crossfit virtual rock city photo (second photo down).

Robert Paulson commented on 21-Feb-2010 09:52 PM

They're gonna have to open my pec's again to drain the fluid.

jim b commented on 21-Feb-2010 10:21 PM

this looks like no joke! should be fun!

GFCM Fan commented on 22-Feb-2010 06:41 AM

Part 3: "Shakin' the Gonna-Lose Blues" How to immunize yourself against "learned helplessness". The key here is to learn mastery--in whatever small steps are required. don't think you can start too small here because you can't: Begin wherever you can to prove to yourself that what you do does make a difference, that you can control your situation, that you are the master of your destiny. If you're bummed out about your fitness progress, start by focussing on one small goal: increasing your deadlift by 5LBS, shaving off 10 seconds off your 400m run, dropping refine sugar products,ect. If you're thinking about throwing in the towel of your fitness, try the same approach of measured goal setting: Plan a cycle that will boost one of your assistance lifts by 5-15LBs, improve your snatch with a period of technique work with light weights, increase your strength for squats by including one-leg squat work, make a small step toward the group (intermediate or elite)class you'd like to be in. Regardless of your endeavor, your goals hould have four qualities. Each goal should be: 1) relevant--it should be clearly related to what you want to achieve (decrease my 400m time) 2) objective--it should involve clearly observable, measurable events (speed training 2x's a week timed) 3) manageable--keep it modest and achievable (time decreased by 10seconds) 4) scheduled--set a time frame or dealine for accomplishing your goal (by March 15th I would have reduced my 400m run by 10 seconds). If you really want to attack this program with gusto, get out a sheet of paper and write down your goals with a brief explanation of how and why it satisfies each of these criteria. Make sure you meet your goals, and then write down the completion dates. This piece of paper is your first diploma of proven success--earn some more! Part 4: "Defend your sense of self-control when the odds are against you"

Brian V commented on 22-Feb-2010 08:22 AM

18:12 RX

krump commented on 22-Feb-2010 10:41 AM

10x10 Wall Squats; WOD 18:03 Rx

Sam commented on 22-Feb-2010 11:04 AM

@GFCM Fan, great post. Where are parts one and two?

GFCM Fan commented on 22-Feb-2010 01:06 PM

@Sam: Check Thursday and Friday wall. Thanks!

Dylan commented on 22-Feb-2010 01:58 PM

this looks like FUN one!

Ron commented on 22-Feb-2010 02:46 PM

@Home 22:09 105# DL, 40# Powerblox for KBS (awkward but it worked), sub'd 100 Air Squats for Box Jumps. Fun.

Michele commented on 22-Feb-2010 03:28 PM

17:32Rx

@Wendy, Reo, and Big Jason. THANKS! I will check back in in 2 weeks. "I expect great things to happen." :)

Ben commented on 22-Feb-2010 07:32 PM

14:22 Rx (10 sec for late start). Poor performance for me. Felt like I was going to lose my lunch the whole time. Experimented with pre-wod meal and it backfired on me. I'll redeem tomorrow... Back to what works.

TJ commented on 22-Feb-2010 08:01 PM

13:38 Rx. BS: 255-265-275

Joe R commented on 22-Feb-2010 08:45 PM

10:58rx Ben how much time before the wod did you have this meal? just wondering maybe if it was the timing rather than the meal.

Rhabdo commented on 22-Feb-2010 08:48 PM

My 3X5 of backsquats has gone to deuce with 60 year old hips. 3 @ 275 lbs WOD 9:21 RX. Tomorrow will be the death by 10 party again if it doesn't conflict with a class time. Then if you really hate your life (just saying to be funny) you can join me this Friday night for death by burpee. Same concept nahmane.

Mike D commented on 22-Feb-2010 08:56 PM

Two regrets today. The first, not finding a 24kg in time and settling on a 20kg KB for the swings. poop. The second, not using an ab mat for the sit ups. OUCH!!!

Reiko commented on 22-Feb-2010 09:19 PM

Rhab, death by burpees sounds disgusting. I would like to join on Friday. Good times at 6!

Ben commented on 22-Feb-2010 09:31 PM

@Joe R: I'm pretty sure it wasn't the timing. I consistently do a pre-wod shake about a 1/2 hour prior. No different today. But tried something different and it didn't agree with me. Just an experiment.

Scott commented on 22-Feb-2010 09:51 PM

Ben-move your pre-wod meal to 1 - 2 hours before the WODs and you will feel better. This advice is from the book "The Paleo Diet for Athletes". Your welcome!!

Sean (pronounced Seen) commented on 22-Feb-2010 10:32 PM

10:07 as prescribed. Strength: Front Squat 3,3,3,3,3,3 at 255# x 3, 260# x 3, 265# x 3, 275# x 3, 285# x 3, 290# x 3. Bench Press 10 x 2 with 30 seconds rest (dynamic effort) at 155# with 2 doubled over red bands. Then 5 rounds for time of: sprint 6 x 50 feet (100 yards), 6 left arm kettle bell power snatches at 32 kg, 6 right arm kettle bell power snatches at 32 kg, 12 pull-ups. time = 17:01 (everything hurt at this point, round 4-5 were ok..first 3 were terrible)

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Sunday 2/21/10

Gregg Arsenuk - Saturday, February 20, 2010

REST DAY

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Saturday 2/20/10

Gregg Arsenuk - Friday, February 19, 2010

800m Run
9 Push Jerks 115#/75#
400m Run
15 Push Jerks
200m Run
21 Push Jerks

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Ben commented on 19-Feb-2010 09:12 PM

Thanks, for posting early G. Now I don't have to stay up til midnight.

Sean (pronounced Seen) commented on 19-Feb-2010 09:23 PM

gregg is gonna be PISSED!

krump commented on 19-Feb-2010 09:25 PM

Just had someone tell me that CF for me is like alcohol is to other people. Discuss.

Bob commented on 19-Feb-2010 09:33 PM

Looks like someone is walking Duffy!...He's pretty cool though. You'll have a good time

Bob commented on 19-Feb-2010 09:39 PM

Krumpstyle, Its better than an elixir. Kind of adicting, yes. But to those who arent "addicted" to alocohol, its a different kind of vice. A good one; thats good for you. Dig what I'm trying to splain?

Sean (pronounced Seen) commented on 19-Feb-2010 10:50 PM

Crossfit for us is a sport and we practice our sport no different than those who compete in the traditional arenas... Krump, i dont know what that person was talking about, but if their intent was to be malicious please push them down the stairs. thanks for playing.

Reiko commented on 19-Feb-2010 11:14 PM

Hi. I'm huge in japan. That guy and girl over there definitely know what I'm talkin about! (and thank you guys again :))

Sean (pronounced Seen) commented on 19-Feb-2010 11:27 PM

REIKO!!! hahahaha i get it, i get it. Hey Reiko, remember the way you told me to cook chicken in the oven??? Well be careful next time you do it because i just burnt my hand with scalding hot chicken juice.

Reiko commented on 19-Feb-2010 11:35 PM

Sean (pronounced Seen), ouch! I should have told u to be careful, sorry. I've been there done that too.

Rich commented on 20-Feb-2010 10:10 AM

Great pic there. 13:46 95# Push Jerks

my name is earls commented on 20-Feb-2010 10:40 AM

12:17 Rx

Droid commented on 20-Feb-2010 11:42 AM

5:38 RX

iPhone commented on 20-Feb-2010 11:45 AM

99:99 cause I suck

Doug commented on 20-Feb-2010 11:56 AM

I just finished my first ever paleo kit...

Ben commented on 20-Feb-2010 01:46 PM

10:09 Rx

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Monday 3/1/10

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Sunday 2/28/10

Rest Day

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Saturday 3/27/10

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Friday 2/26/10

All Evening Classes Canceled

We are planning to be open tomorrow morning.

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Thursday 2/25/10

EVENING CLASSES CANCELED

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Sunday 2/21/10

REST DAY

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