WOD

"Mr Joshua"

Gregg Arsenuk - Friday, October 10, 2008

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

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Comments

Rhabdo commented on 10-Oct-2008 07:44 AM

Yep Sean, its that kind of Friday. Just had an accident.

The Scribe commented on 10-Oct-2008 08:03 AM

Ahhh Rhabdo! im sorry dude.

Wrob commented on 10-Oct-2008 08:21 AM

Did you have another pair of shorts as a backup, Rhabdo?

Seriously if it was a car accident I hope everything is ok cause that stinks.
I am off to Boston to get tattered up... I will miss you guys and see you next week.

gregg commented on 10-Oct-2008 08:40 AM

OK crew, what's the plan for tonight's festivities? Lets get some ideas rolling.

Rhabdo commented on 10-Oct-2008 08:48 AM

I was drinking my coffee in the morning and then choked on a sip and blew it all out all over the place. Nahmane?

Wrob commented on 10-Oct-2008 08:51 AM

I am sad that I will miss boozin with my homies.

The Scribe commented on 10-Oct-2008 09:04 AM

Shit mangh. I thought you meant car accident, im glad it wasnt. Still sucks tho, check out big john's pics from the Oly cert (on facebook)., there is one in there that will cheer you up.

caitlin commented on 10-Oct-2008 09:51 AM

I will be in today, to rowwwww, around fiver. Rhabdo- I'm glad you are okay.

Reiko commented on 10-Oct-2008 10:14 AM

Caitlin, good luck! i did too much last nite and my body is useless now.. i can hardly sit down in the office..

H.C. commented on 10-Oct-2008 10:50 AM

Im gonna bring Rhabdo a bib to wear. Also, Rhab, it's called a bottom lip, you use it to cup the lower portion of the coffee mug, maybe that piece of knowledge will help you for your next attempt at drinking.

caitlin commented on 10-Oct-2008 12:03 PM

Hahaha, thanks reiko! billiam, is the bib from the Sizzler?

Drea commented on 10-Oct-2008 01:06 PM

Rhabdo, I feel your pain. I had an accident too this morning. Walked by my kitchen garbage can. Rammed my foot into it. Big garbage can, too. Felt like a moron but I learned something about myself. I have amazing hopping skills. Took me about 4 hops to get thru the kitchen, dining room & into the family room, all the while cursing like a dirty sailor.

Rhabdo commented on 10-Oct-2008 01:23 PM

HA, HC maybe you should think before you talk.

adam g commented on 10-Oct-2008 03:39 PM

Guest House 2nite would make 4 some great festivities!!!

gregg commented on 10-Oct-2008 03:45 PM

Adam, I wld def bring the crew to GH but I am stayin out in montclair tonight.

big z commented on 10-Oct-2008 03:53 PM

What up everyone!!?? Check out this Youtube video pretty inspiring. http://www.youtube.com/watch?v=obdd31Q9PqA

Jason Alley commented on 10-Oct-2008 03:56 PM

For the love of God people, make sure you properly stretch and warm up your lower back / posterior chain before doing today's WOD! Don't be like me. Oh yeah, 32:32, as rx'ed. And Rhabdo, you are an impressive human being, but remember: drink the coffee, don't try to breath it.

Anonymous commented on 10-Oct-2008 04:02 PM

35:53 225# dl otherwise rx

Sean commented on 11-Oct-2008 08:01 AM

29:00 Rx

Speshul K commented on 11-Oct-2008 09:32 AM

hardest work out to date! but RX.....S diddy help me out with my time??????

The Scribe commented on 11-Oct-2008 12:16 PM

Speshul K, i dont remember your time dun. ill check monday morning, i believe they are still posted on the white board.

Drea commented on 11-Oct-2008 03:17 PM

32:25 - 125#/GHD . . . Thanx to everyone for cheering me on. Yes, Momma, I did well.

adam g commented on 11-Oct-2008 05:46 PM

Guest House 2nite would make 4 some great festivities!!!

"Erin"

Gregg Arsenuk - Thursday, October 09, 2008

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Dumbbell split clean - video [wmv] [mov]

Enlarge image

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

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Comments

H.C. commented on 09-Oct-2008 01:24 PM

I plan on crushing this...

Andrea Kilby commented on 09-Oct-2008 02:12 PM

22:26 jumping pullups/20# . . .Started with jumping pullups (not enough weight to go around). My legs were on fire from the double emphasis. Thank you Sean for making me "tap & go". I allow you to be all up on me during the WOD's. It is only because you have a gentle voice when you want me to move my rear. I like your style.

The Scribe commented on 09-Oct-2008 02:48 PM

Thanks boss! Next time you practice cleans be mindfull of your trachea ;-)

Creepy russian (ann) commented on 09-Oct-2008 03:24 PM

Cochise and Sean, today is my rest day, but just giving you a heads up, if tomorrow (which I will be in) is the "R" word, I'll be doing this work out instead.......Deal???????????????

Rhabdo commented on 09-Oct-2008 04:25 PM

Yom Kippur diet, down to 165 lbs. Got that HC?

H.C. commented on 09-Oct-2008 05:22 PM

First WOD that felt good, Sean you are an animal. RHABDO, HAPPY Y.K. Look forward to seeing everyone tomorrow. And "C", sometimes after a WOD I don't shut up and I tend to babble...i am not a farm animal, trust me.

The Scribe commented on 09-Oct-2008 08:25 PM

Ann, you will have to consult with Conch Shell or whoever you were talking about before..Rhabdo, im about to drink 87 ounces of coffee, i lost 4 pounds in a day..You are a GD genius. Thanks S.T. charger for the motivation and comedy relief.

caitlin commented on 09-Oct-2008 09:53 PM

Bill- honestly, i dont judge, i like your babble, and farm animals aren't so bad. Thanks for the fun times today. Super hard WOD today, i think i was sprinkling sweat all over the gym. nice. See you tomorrow.

"Ryan"

Gregg Arsenuk - Wednesday, October 08, 2008

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Comments (13) | Trackbacks (0) | Permalink

Comments

caitlin commented on 08-Oct-2008 07:40 AM

Speshul K! sweet pic. Great camera work gregg.

Gregg commented on 08-Oct-2008 08:56 AM

Yes, thx Caitlin. I was looking for that exact moment of muscle tension that transcended into something more than just a muscle up. You can see here that the strain in effort applied to the rings comes from somewhere far deeper, say issues at home or at the club on Friday nights, maybe dealing with an unruly patron. I laid on the mats in full black garb and face paint. I truly became one with the environment and he never saw me... I am tired and delirious.

Big John commented on 08-Oct-2008 10:12 AM

You're an f*ing artist, Gregg.

Speshul K commented on 08-Oct-2008 11:55 AM

hahahha, thats a awesome pic...especially because its my first day of muscle ups and i did 30, Today I had my fighter anylsis and I crushed it thank GFCM I couldnt have done it with out you guys help!!!! 8 % BF....huge imporovement over the 24% I was in just Feb!!! Again thanks guys really!

The Scribe commented on 08-Oct-2008 12:18 PM

K. you had a typo in your comment..It is spelled "espeshully," not "especially."

caitlin commented on 08-Oct-2008 04:27 PM

Gregg- well done. Many great artists experience either periodic bouts, or lifetime battles with levels of psychosis or outright insanity. Your current delerium and overall fatigue are just 2 of the initial signs that commence your beautiful metamorphosis into a true renaissance man. Sean- good eye for the missssspelling, good eye.

Rhabdo commented on 08-Oct-2008 07:25 PM

Great effort by all today, thanks for the support during the wod. 13:08 street fighter muscle ups and knuckle burpees :)

Reiko commented on 08-Oct-2008 07:29 PM

10:33 - 5rds of 5 muscle-ups from the floor(whatever it's called) and 15 burpees. gregg, i see you are getting more artistic from your new hairdo too, nice!

Rhabdo commented on 08-Oct-2008 07:38 PM

Left my black jacket at the gym I think.

caitlin commented on 08-Oct-2008 10:15 PM

phun times tonight!

The Scribe commented on 08-Oct-2008 10:19 PM

Thanks to the 7 o'clock crew for waiting around and making my workout possible :-)

John Z commented on 08-Oct-2008 10:19 PM

rxing this may have taken me 2 hrs... instead I had to work in the city...maybe next time

Andrea Kilby commented on 08-Oct-2008 10:34 PM

19:53 Seated muscle-ups (added the jump dip position for last 2 rounds - Yes sir!!, I mean Bill). I had a lovely time tonight boys & Caitlin.

YAY BURPEES!!

Gregg Arsenuk - Tuesday, October 07, 2008

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

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"Barbara"

Gregg Arsenuk - Monday, October 06, 2008

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Team GFCM and coach Burgener at this past weekends Oly Cert. Nice pits Shockley!

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Comments

H.C. commented on 06-Oct-2008 07:12 AM

Sweet pic. Coach B. rocks!!!!! YAY BURPEES!

Anonymous commented on 06-Oct-2008 07:25 AM

Nice sweat marks H.C., way to represent.

Reiko commented on 06-Oct-2008 08:22 AM

great pic!! can't wait for today's wod

Robo commented on 06-Oct-2008 08:41 AM

Back on the rower today......I am starting to dislike the erg but today's WOD looks like good times! 6PM

Wrob commented on 06-Oct-2008 09:45 AM

Hopefully someone can teach me how to do a back squat so I don't break myself every time I do them. I am looking at my calendar and wanting to quit my job as it interferes with my training too much. We shall see about tonight. If I do make it, it will be for 7pm. I am depressed.

Wrob commented on 06-Oct-2008 09:50 AM

I would also like to thank HC for demonstrating precisely why I don't even wear gray t-shirts. That is all...

H.C. commented on 06-Oct-2008 10:54 AM

Thats what I call work!!!

caitlin commented on 06-Oct-2008 11:49 AM

That is the exact reason why i DO wear gray t-shirts. Pitt Stains are the coolest. Sort of like peeing your pants! Good work Bill. emmmm, Andrea, Al, and I will be in for some late night action.

intern commented on 06-Oct-2008 11:56 AM

im trying to make it in by 6, all depends on what time my russian statistics teacher lets us out. real fun. see you later.

Gregg commented on 06-Oct-2008 01:05 PM

If peeing your pants is cool than you can call me Miles Davis

Rhabdo commented on 06-Oct-2008 01:24 PM

Good comment Gregg. Going to be in probably around 5 today. Only 4 more days till the shoveling seminar that I am hosting.

John Z commented on 06-Oct-2008 04:33 PM

45:46 rx... that was brutal... thank you Z, Sean, Bill, L, and Gregg for not letting me cheat or let up... that destroyed me... it looks so innocent on paper. Cinnamon rolls should not be eaten before a WOD.

Gregg commented on 06-Oct-2008 04:58 PM

Ok so the "Comment Police" is back and John Z is getting a warmup of 1 round of Dial soap in the mouth. Let's keep it clean peeps.

John Z commented on 06-Oct-2008 07:32 PM

sorry... I get very enthusiastic

H.C. commented on 06-Oct-2008 07:45 PM

Thank you to all those who hold my pits in high regard...we can't al be cool and dry around such an icon. Also, Drea im glad you wanted to feel the "Work" which made those stains possible...kinky.

adam g commented on 06-Oct-2008 08:43 PM

OMG!!!! 49min rx perfect pushups lol Rhabdo amazing job!!!!

Rhabdo commented on 06-Oct-2008 09:25 PM

29:42 RX, Big L and Tiny Z have a safe trip back home.

The Scribe commented on 06-Oct-2008 09:39 PM

33:39 Rx, thank you Rhabdo and crew for pushing me thru this amazing WOD. Rhabdo, when you get CrossFit famous dont forget your peeps please. Side Note: It was glorious to have Big L and Z in the house once again.

Reiko commented on 06-Oct-2008 09:47 PM

37:18 (red band), and rowed a tiny bit... was great seeing you, big L+Z!!

Andrea Kilby commented on 06-Oct-2008 10:25 PM

Due to Bill's pitt stains, I had to disinfect the entire left side of my body after the oly cert. Don't worry, I caught the inevitable rash in time.

Andrea Kilby commented on 06-Oct-2008 10:31 PM

46:01 jumping ring pull-ups/squats without a med ball . . . By the 3rd round, I began wishing for some sort of cleavage so I would not have to jump so high on the rings or lower my body to the floor with the pushups. Alas, the good lord above was too busy laughing at my efforts to grant the request. Ah well, maybe next time.

caaaaaaaitlin commented on 06-Oct-2008 10:47 PM

43:27 rx - That was a super duper WOD. Everyone who was there tonight did stellar job. L and Z, it was great to see you! I will be back in to give hugs and sport-taps tomorrow morning. GET EXCITED.

caitlin commented on 06-Oct-2008 10:51 PM

oh! also, thanks to all the sweet coaching/harassment from everyone, you guys rock my socks.

intern commented on 07-Oct-2008 07:04 AM

38:21ish (dont remember the seconds exactly) Rx

Rest Day

Gregg Arsenuk - Sunday, October 05, 2008

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Rhabdo's Revenge

Gregg Arsenuk - Saturday, October 04, 2008

Two man teams.... Both athletes run 800m. Then with one person working at a time, they do a squat ladder to 10 (I do one rep, you do one rep, I do two reps, you do two reps, etc. all the way to 10 reps each). The athletes then run 800m. They do a squat ladder to 15 reps. They run 800m again, and then finish with another squat ladder to 10 reps.

800m Run
Squat Ladder to 10
800m Run
Squat Ladder to 15
800m Run
Squat Ladder to 10

Today we will be hosting the CrossFit Olympic Certification. For all members participating in the 9am group WOD (10am canceled), please keep traffic into the gym at a minimum as not to disrupt the certification.

GFCM welcomes Jon Gilson and Patrick from CrossFit Boston

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Just Do It!

Gregg Arsenuk - Friday, October 03, 2008

5 pullups
10 pushups
15 squats
200m run
12 pullups
21 KBS (men 24kg, women 16kg)
400m run
75 wallballs (men 20#, women 14#)
400m run
21 KBS
12 pullups
200m run
5 pullups
10 pushups
15 squats

REMINDER: This Saturday morning we will only be holding the 9am group class due to GFCM hosting the CrossFit Olympic Lifting Certification. The 10am class is canceled.

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3...2...1...Clean & Jerk!

Gregg Arsenuk - Thursday, October 02, 2008

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

ANNOUNCEMENT TO ALL: This Saturday morning we will only be holding the 9am group class due to GFCM hosting the CrossFit Olympic Lifting Certification. The 10am class is canceled.

Big John does it again... In less time!

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Comments

Lamarr Smith commented on 02-Oct-2008 12:37 AM

That's it John, I am calling for a rowing intervention. If anyone spots John near a rower please call rowers anonmyous. All jokes aside great job man.

Reiko commented on 02-Oct-2008 08:13 AM

my rowing day today, no wod

caitlin commented on 02-Oct-2008 08:24 AM

Taking a day off. See you tomorrow . peace out cub scout.

Robo commented on 02-Oct-2008 08:26 AM

Excellent showing big John! Rowing day for me also....i may hit todays WOD tomorrow

H.C. commented on 02-Oct-2008 08:55 AM

Good job john, hope to see you guys tomorrow... still feel like sh!#.

Anonymous commented on 02-Oct-2008 10:07 AM

9 rounds rx finished 10 but really late

John Z commented on 02-Oct-2008 11:01 AM

Gregg was right, rxing was too heavy, but I did it anyway. Moral of the story: listen to Gregg when he says it's too heavy. 5 rounds plus 2 c+j and one more clean... than I died a little bit on the inside. Insert joke here about the last time I only lasted five minutes...

Robo commented on 02-Oct-2008 11:23 AM

John Z, there is a Pantera song, 5 minutes alone, which you should listen to

vagine commented on 02-Oct-2008 12:46 PM

21,448 meters i think, double check with gregg, i have it written on the board

Marc T. commented on 02-Oct-2008 02:15 PM

Wish I could've done this workout, but school's got me on lock down with the homework. At least Lamarr's not here in person to make me feel guilty lol

Wrob commented on 02-Oct-2008 02:34 PM

I may get into row but I also may not... If I am going to make it I will call as it will be closer to 7. Otherwise I rest!!!!

John Z commented on 02-Oct-2008 08:36 PM

maybe if I had been listening to Pantera I would have lasted 6 minutes... btw, if I make it to the 9am WOD on Saturday, Gregg should know that I do like almonds... they are delicious

Anonymous commented on 02-Oct-2008 10:12 PM

There is a rumor going around that a man at our gym wants to get another Mohawk done. All I have to say is if that man gets the Mohawk done he will no longer be called a man, but a piece of deuce. By the way this is not Rhabdo talking, he is on a date right now.

gregg commented on 02-Oct-2008 10:20 PM

8min + 4 reps Rx

"Nate"

Gregg Arsenuk - Wednesday, October 01, 2008

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

New toys.

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Comments

Sean commented on 30-Sep-2008 10:18 PM

..best christmas ever. Why am i this excited?? i have no f'in clue. but i am amped, souped, happy, bamboozled, dialed in, anti-deuced, and just plain ol' smiley.

Sean commented on 01-Oct-2008 12:09 AM

Nix that last comment...I'm no longer happy, due mostly to a zone relapse. I love grilled cheese at midnight!!

Kareem Jason commented on 01-Oct-2008 12:17 AM

sweet

Robo commented on 01-Oct-2008 08:32 AM

Sweeeeeeeeeeet Tires!

Reiko commented on 01-Oct-2008 09:03 AM

those tires are so big that i think i can live in there

Rhabdo commented on 01-Oct-2008 09:21 AM

Awesome toys, looking forward to hitting and flipping them. Last time I did this WOD I got 43 rounds as JK.

H.C. commented on 01-Oct-2008 09:55 AM

Awesome pic, would have liked to bring the 2000lb tire today, but feeling under the weather. I will see you guys tomorrow.

intern commented on 01-Oct-2008 09:56 AM

bill, just take a look at how much much cleaner my tire is than yours.

Vagine commented on 01-Oct-2008 10:18 AM

20360 meters lil jon

Anonymous commented on 01-Oct-2008 12:32 PM

11 rounds in 20 minutes of 6 pullups 12 65# shoulder press 8 45#KBS

John Z commented on 01-Oct-2008 05:09 PM

would have loved to do it today, instead I have been stuck in synagogue singing... going to eat lots of bacon tonight to make up for it, and maybe I'll do this WOD tomorrow

Rhabdo commented on 01-Oct-2008 06:25 PM

Where were you at John Z?

Reiko commented on 01-Oct-2008 07:59 PM

8rds + 6 + 8 of 6 pullups(red band), 12 shoulder press(45#) and 8 KBS(12)

John Z commented on 01-Oct-2008 08:13 PM

Sutton Place Synagogue on the East Side, NYC... I'll sing anything for money... even backups for a cantor who can't keep two notes in tune.

sparkles commented on 01-Oct-2008 08:49 PM

Hey gregg - check these websites out for the projector - www.netag.com www.winbuyer.com www.bestavstore.com www.shopping.com www.espon.con -has one for $404

caitlin commented on 01-Oct-2008 09:26 PM

6 pullups 12 shoulder press (45#) 8 KBS (16kg) 9 rounds and 2 pullups.

Wrob commented on 01-Oct-2008 09:29 PM

Gregg, If you are going to buy a projector for video you should consult with your technical consultant... I will guide you in the right way

Andrea Kilby commented on 01-Oct-2008 09:36 PM

8rds. + 6 pull-ups + 3 SP: jumping ring pull-ups/45# sp/20kg KBS . . . I would like to be on par with Eva before I keel over.

Gregg commented on 01-Oct-2008 09:43 PM

Thanks for all the help with the projector guys and gals but it appears that they are a bit too expensive for the GFCM budget. If anyone can get their chalky hands on one before the Oly cert this weekend that would be, as Caitlin would say "Super Great!" On another note, John Z would you like to sing the national anthem at the Oly cert. I can pay you in Almonds. Though I may have to ask Sean for a loan.

caitlin commented on 01-Oct-2008 10:26 PM

john z - you should totally take gregg up on his offer. Almonds are Delumpcious. Wrobb- how is your wrash? Nueva Intern- WOAH! where did that come from? "Just when I think you couldn't possibly be any dumber, you go and do something like this....and totally redeem yourself!" Actually, the joke was a little graphic, but i like your confident effort and your willingness to share who you are with the rest of us. Super Rad!

Gregg commented on 01-Oct-2008 10:32 PM

Umm yeah about that joke...It's Clean and Jerk for tomorrows WOD, emphasis on CLEAN.

Rhabdo commented on 01-Oct-2008 10:42 PM

On a more important note I don't need chewable vitamins anymore. I finally found the way to swallow vitamins without causing a massive mess. If you only saw me several months ago you'd be shocked.

caitlin commented on 01-Oct-2008 10:44 PM

werd.

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WOD

"Mr Joshua"

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"Erin"

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"Ryan"

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YAY BURPEES!!

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"Barbara"

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Rest Day

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Rhabdo's Revenge

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Just Do It!

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3...2...1...Clean & Jerk!

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"Nate"

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