Holy freak'n WOD!!!

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Nice pic! My hand is still bandaged up from Thursday. I left some skin on the pull-up bar, I'll come back and get it next week.

5K - 23:56 Rx Penance for drinking heavily at my cousin's naval commencement this weekend and missing CF on friday and saturday. Looks like everyone did a nice job with their hands!

How is everyone feeling? To be honest physically I feel horrible :)

I'm tired as sh** rhabdo. I was telling Big L earlier, its gonna take something magical to happen for me to get thru tomorrow's WOD.

...still, I wouldn't miss it for the world. YEAH BUDDDY!!

O Lord, help me to be pure, but not yet.

I feel like a tiny bird with a big song!

Life isn't fair. It's just fairer than death, that's all.

It is not enough to aim; you must hit.

The keenest sorrow is to recognize ourselves as the sole cause of all our adversities.

When you make a world tolerable for yourself, you make a world tolerable for others.

The problem with people who have no vices is that generally you can be pretty sure they're going to have some pretty annoying virtues.

Anxiety is the dizziness of freedom.

Keep on going and the chances are you will stumble on something, perhaps when you are least expecting it. I have never heard of anyone stumbling on something sitting down.

Liberals are very broadminded: they are always willing to give careful consideration to both sides of the same side.

Never help a child with a task at which he feels he can succeed.

We should be eternally vigilant against attempts to check the expression of opinions that we loathe.

Truly great madness cannot be achieved without significant intelligence.

It is better to wear out than to rust out.

Sorrow was like the wind. It came in gusts.

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45#DB squat cleans with Glute Ham Situps 10,50/8,40/6,30/4,20/2,10/ Main site WOD 15:25 The squats cleans seemed like a vacation compared to the glute ham situps. I am really looking forward to an off day. Sean, how did you did on Sunday in Albany? I hope you crushed em.

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Anyone interested in working out today, I will be in the gym around 6:30pm today. Email me @ Lamarr.Smith@gmail.com if you will be attending.

Thanks L for letting me come by today, and thanks Z for the margarita SLICES! Here's my lifts: Overhead Squat-135#/145#/155#/165#/185#; Front Squat-205#/215#/225#/245#/275#; Back Squat-285#/285#/275#/275#/275# (i decreased the weight to work on form, because im just a regular everyday normal guy)

Could someone please make a shirt with the following: Because I am just a regular, everyday normal type of guy OHS 135#/145#/155#/165#/185# FS 205#/215#/225#/245#/275# BS 285#/285#/275#/275#/275# I could bet u the wannabe muscle-heads out there will be asking some questions. Sean, you are getting to be as funny as Rhabdo. (I knew u couldn't stay quiet for long)

If I pray to God btw sets to help me get through a Sunday WOD alive, does that count for church?

Z, congrats on completing your level 1, you are so badass! Is anyone interested in going for a run today? Verona park maybe?

yesterdays WOD feet on a fence HSPU 13:48

Sorry Caitlin I didnt see this til just now. I have been at the gym all day working. Did u get a run in?? what about those slackers Al and Drea????

Al & Drea were completing errands, etc. We are also trying to recover from one of our sisters calling at around 2AM. We did not know if we would have to take her to the hospital. Thankfully, we did not. Slackers, my fat a**. C u Monday.

no worries gregg, yep i got a good run in. It wasnt as much fun as the 5k we did last week though. see you monday

I can't wait to train tomorrow!!!

Hey Rhabdo how was your weekend off???? It was really weird...... a saturday with no Rhabdo the place just felt empty. No KB swinging high in the sky no Iron Cross Man??? Just plain weird....

Main site WOD CFWUx3 230 bench max/pullups max 4/10x5 Strict dead hang pullups

main site wod 225x4 7pullups went to smith machine for bench 225x8 7 pullups 225x10 5 pullups 225x8 3 pullups 225x7 3pullups. pullups sucked cause my gym doesnt have a pullup bar had to use the square bar that connects the smith machine grip was giving out o well see u guys tomm going get christine

Are the pullups for the main site wod kips or deadhang? I think I'm going to do this wod tomorrow morning.

did yesterdays workout - scaled down 45 dbl unders 45 65# squat cleans 45 bar dips 45 dbl unders 10:25 See you Tuesday - the count is around 12 including me. I'll email in the am depending on the WOD :)

main site wod rx'd about 20 min la fitness here in cape coral fl sucked only thing good about it the guy next to me doing curls had chalk gregg-i have that paint sprayer ill drop it off on the 10th

Main Site WOD knee on wall HSPU otherwise RX 12:17

Nice Job Andrew, I was still sleeping when you worked out. Wish I didn't break my bike....

Did the WOD, tough. As Rx'd 17:36 Did a warmup of the following: --3 rounds-- 15 double unders 15 glute ham situps 15 squats 200m sprint

Did yesterdays WOD how many rounds in 30 minutes: 12 lunges, 30 situps, 30 superman, 10 muscle ups (with Box assist) 10 rounds plus lunges and 9 situps

10k row after BJJ 41:19 got the picture to prove it. I also saw Z she did ten rounds!!!!That's my girl!

Hell yea!!! Sean is up on the main site!

Hey everyone!!!! We are In colorado now. We have been to Crossfit Pittsburgh and Rogue Fitness. Both facilities were great. The drive to Denver was long as hell but we made it. Tomorrow we go to Crossfit Front Range and Gym Riki. Then off to Vegas. Bill we will see you in San Diego next weekend. Have a great time at the cert. Mickey kick their butt please. By the way what was her time??? We miss all you guys at the GFCM.

Hey everyone!!!! We are In colorado now. We have been to Crossfit Pittsburgh and Rogue Fitness. Both facilities were great. The drive to Denver was long as hell but we made it. Tomorrow we go to Crossfit Front Range and Gym Riki. Then off to Vegas. Check out Roguefitness.com the last friday and saturday journal posts. Bill we will see you in San Diego next weekend. Have a great time at the cert. Mickey kick their butt please. By the way what was her time??? We miss all you guys at the GFCM.

Good to hear that you're doing well Big L.. I believe Mickey's time was 16:50 Rx. She was MOVIN!

Big L glad to hear your Cross-country trip is going well!!!! I wonder how many X's you filled up,lol.......see you soon!

Thanks for the pics L. You look JACKED in that 1 from Rogue!

http://weightlifting.teamusa.org/athlete/athlete/1092

Cool, Thx Ryan

Alright folks, I'm back, past my test. Met some nice people, I highly recommend that if you ever feel alone at a cert just wear your GFCM Tshirt. I'm a little bummed though, I should have taken a large Tshirt at the cert, but I need to feel big in my shirts.

Good work Rhabdo! congrats! I'm glad you are going to be back soon. Never leave us again... ever.

Ran 5k 36:32. First time ever running over a mile. For me this was a Herculian task.

Nice job Big A. Ice up those knees!!!

5k.....25:21 ,tris still sore from fri,lol

Gregg, here's a suggestion to get GFCM on the map: Make a pin-up calendar of Rhabdo. The pic above could be for the month of January or save it for a special pull-out section.

This was when I almost died

Drea, Why do you always want to pimp out Rhabdo? Why not Gregg or Sean? Gregg for a week put pics of Drea only and see if we all can take it?

Big L, u put pics of just me on the website & people are going to be asking for their money back. So would I. I want to pimp out Rhadbo because I know he can handle it. Sean would be great but he is a little shy (however the ladies do love that). Gregg, oh jeez, Gregg?!??

Hey Big L, good lookin out for your boys. Aside from the request for calendars and pics, I have actually heard the good Dr. ask for Rhabdo to wear half shirts. People are going to start to talk!

14:57 15,12,9 135# thrusters, Chest to bar pull ups, and ring dips.

This WOD is definitely gonna be made up sometime this week. WHO ELSE IS IN!!??

AGHHHH!!! FLASHBACKS!!

This took me a day to complete, sweet dance moves in the back.

I look like a skeleton. Sweet rope climbs in the front.

hey yall, that video on the main site "body part splits" with pat sherwood is from my level one cert. Sweet times that was.. Pat is a funny/smart MF'er.

those are my shoes in the corner...

Did the CrossFit Endurance WOD today for running on a treadmill- 2 mile time trial- 13:35. See you tomorrow. Have a super awesome sunday evening.

Wow, my first "Murph." this is gonna be sick

murph - sweet, my first time too. I just got super nauseated... but in a really good way! Seriously.

First off, movie rocks. Secondly, MURPH!! My hands are still somewhat destroyed, oh well. This should be interesting... Partition or not to partition, that is the question!

I'm sorry Gregg, but this meatball makes me want to benchpress again. http://www.youtube.com/watch?v=DP3g-I9Sf9s&feature=related

Hysterical Rhabdo. So I just learned you bench with your scapula. Do I have that right????

That is incredible. So glad I watched that.

Give the guy a break, he suffers from obesity.

When will he teach us how to do half a thruster?

THAT PIC IS AWESOME!!!!!!!!!!!!

So this halloween I think we should all do the WoD in costume. that would be hilarious.
The suck today is that I am going to VA for some meetings and won't be back in time to hit the gym. I am going to kick my own ass when I get home tonight. See you guys on Tuesday.

Just came back from an adventure. Glad everything turned out as planned. And Gregg even Hardcharger said my pic isn't showing up. I was not upset cause I know how kettlebell trainers are discriminated against.

"The Chief" 4/4/4/4/4 rx I really enjoyed this WOD. It was a lot of fun.

Sean, you can call me Jason, but I will need my face blurred out in today's photo... Kidding.

This guy is god http://www.youtube.com/watch?v=9SBXHnuH6To&feature=related

Sweet. Excellent time for Fran to come up :-). SIKE! This sucks!!

under armour's tv commercial in japan http://www.youtube.com/watch?v=cdOSoZy5OIs

You're not alone Intern!

That one just got saved for photoshopping later... LOL

Classic.

Loved the film short, Gregg. Very Nice!!! In the future, could you just put a disclaimer on any picture that features Rhabdo. Please have it read "May produce hysterical laughter. Put the drink down before viewing."

Sweet water bottle.

That video is sweet. Sean looks like you have the butterfly kip opt stlye down, Bill you look like a Jewish man.

did filthy fifty yesterday 27:47 we sub knees to elbow with GHD situps (I actually had to do 75 ABmat sit ups, because of my injury) and instead of jumping pull ups we did slam balls. All was fun also L and I got to back extensions at the same time so I did 75 superman. I think my last time was 33:00, but I'm sure those Knee to elbows would have added about 20 more minutes to my time! Caitlin, thanks for asking I'm not sure of how bad the condition is yet, so I am still doing the WODs until my doc says NO (just a lil scaled.)

Thanks Rhabdo. What vid is everyone talkin about??

Sean --- http://www.youtube.com/watch?v=4pFOgsxAY6E oh, and sorry for inadvertently seasoning your water with pepper yesterday.

Thats a compliment, right?

Thank you Caitlin. And no worries, the pepper added just enough spice to my water to make it glorious :)

Ya damn right it is Bill S.

Thats me on a Sunday night. Nah mean?

155 5x shoulder press. 5x push press, 5x push jerks. 5 sets. Rowed 6k.

Hey guys Z and I can't wait to be back in the GFCM house. We hit a little snag though. Our housing arrangements got changed on us last minute. If anyone in the montclair area has room for us Thursday-Tuesday let me know. If not we will have to dish out some money. Thanks guys. Email me with any info Lamarr.smith@gmail.com

i just had 3 bowls of cheerios, a banana, a plate full of chicken and potatoes, and 4 blueberry muffins all in one sitting. BUTTTT... that is totally cool because im on the Rhabdo Detox Diet. Thank you Rhabdo, now i can eat what i want and still loose weight. (Feel free to use this as the first post on your testimonials page)

Thank you Sean, pretty soon I will be lecturing about my diet to crowds of people. I feel like deuce that tomorrow starts reality again.

The weekend was GREAT guys and gals. I am exhausted and ate a giant plate of lasagna followed by a giant plate of brownies and now I will sleep. I LOVE SLEEP!!!!!

I still have way too much bacon in my fridge. Bacon of the month club is a horrible gift, really. But it keeps me sane through the high holy days.

I'm fat.

23:30rx 5 minutes worse than last time. I dont think we had the GHD last time. The shoulder press killed me.

GHD killed me i can barely stand today

This is pretty inspirational: ya betta bring it - http://www.youtube.com/watch?v=E13aTW7C4zw&NR=1

Thx Caitlin, that sent me into a frenzy of PSA watching for about 15 min. I will go to sleep now with a smile

Dbol - Congrats on the diet but you don't want to lose anymore weight. You need the Rhabdo weight gainer diet, that one I can't give out for free however.

tell me what i have to do.

Ride the Snake. SSSSSSSSsssssssssssSSSSSSSSSSSSSSsssssssssssssSSSSSSSSSSSSSSS

mid meal i realized i was eating dinner with the same fork i mixed all my raw chicken with. hopefully ill be okay.

Nothing to fear, if you aren't ok, expect to lose a lot of weight ya nahmane.

FYI- i am home now. i missed everyone ginormously on saturday. see you tomorrow!

FYI- i am home now. i missed everyone ginormously on saturday. see you tomorrow!

sweet double post. Um i have a joke. "Why couldnt the 2 elephants go swimming?"......."because they only had one pair of trunks!"

YEA BUDDY

Super Awesome!! I am stoked. Thank you please.

Super sweet. That looks awesome:

It looks beautiful, comparable to when they open the ark if ya nahmane.

can't wait to visit you guys in december for the kb cert. looks amazing. see you soon!

Yesterdays WOD 1.5 pood KB for KB swings and SDHP 15 rounds RX???

Power Cleans 95#/100#/100#/100#x/100#/100#/100#/100# cool down 3 rounds of 15 med ball passes with Big l/ 20 flutter kicks/ 10 GHD back extensions. My new training is going to be 3 cycles of CrossFit then 1 full week of Coach B WODs I will let everyone know how it goes. When I was doing 3-4 days of Crossfit and 2 of O lifts I was feeling a little weak, so we will see how this goes!! Missed Rhabdos interview by 1 minute!!! Does anyone have it recorded?

Zzzz, I missed it too. I was at BJJ. Mudda Skuuuuuuuuuunk! But they replay it from the CrossFit Journal site. Check it out tomorrow.

On the crossfit radio site they have previous shows, they probably are editing it then will post it. I don't remember a word I said lol.

Thanks guys I will check it out tomorrow.

Hiked 5 miles 1:28:03. I could have gone faster, but my parents wouldn't let me off the leash.

hahaha. Z- i dont know why, but that post from Big Bandit made me laugh really hard.

Looks freakin COLD!!! Did clean and jerk 65/75/80/85/90/95/100 I was kind of holding back today, but I'm scared to jerk more than 100!!!

wow. sean looks like a pirate/sailor, and i look like a mix between a terrorist and ralphie from the Christmas Story. Bill you look fantastic.

Bill.....magic word

My stomach is broken from yesterday, I feel like I did hiphop abs. And yes I did not leave the computer since my last post at 9:52 AM because I'm a POD*. *Piece of Deuce

4 days in a row... holy smitty!!! The world is in shambles.

Happy Birthday Greg! Do not eat to many cupcakes.

Gregg- TOTALLY eat too many cupcakes! Happy Birthday :) Maybe you can fry up some eggs and top each cupcake with one. Nice.

Happy Birthday Gregg, thank you for showing me the way. You save lives nahmane?

Happy Birthday Gregg! As of today, everyone has to address you as "Sir" since you have entered the age range where etiquette towards one's elders has kicked in. Relish this moment, sir!!!

Happy Birthday GREGG!!!! Let me know how it feels to be as old as you are, so I can prepare myself.

Happy birthday! I'll sing you belated birthday song tomorrow, in honor of your oldness.

Happy Birthday Gregg!

Happy birthday Gregg!

Happy birthday, Chuckles!

HAPPY BIRTHDAY GREGG (Been there, done that!) Regards! Bob & Rob

Happy Birthday Dude

Thanks guys. Adge is tryin to fatten me up!!! so far we have been out for Bfast, and lunch. Dinner next!

Happy Birthday Gregg! Deadlifts 135x10 185x10 225x10 375x5 315x3x5

Gregg- happy birthday! Literary nerd that I am, I was going to post an Emily Dickinson quote for a birthday wish- but swiftly realized I would lose major cool points. She probably didn't Crossfit. However, I am sure Marcus Aurelius did, so here's birthday advice from him : "You will give yourself peace of mind if you perform every act of your life as if it were your last." Very Crossfitting- you help us attack each WOD like its our last. Thank you! Have a fine year.

Wow Aileen, good quote. Emily Dickinson would have been cool too. You're a tough act to follow. I should have signed on earlier! But even though I don't have a quote from a literary or historic figure thought I would still say "HAPPY BIRTHDAY GREGG!" I hope you had as rockin' a party as Jaiden did, pink cupcakes and all. Thanks for being so welcoming to the newbies like myself.

Happy Birthday! You'll always be older than me.....but you have much more hair. Looking forward to getting back to it tomorrow.

HAPPY BDAY!! You finally hit 30? right?

Posted on Gregg's face book as well - I wrote an ode to Gregg in honor of his special day:) Enjoy Happy birthday to our favorite gym owner Who makes all his members never feel like a loner He smiles, sweats and pushes us hard To make sure our bellies never look like lard Guerilla fitness is the name of his place And he trains us so that we don’t have to carry mace He loves what he does and it shows through and through Without his yelling and screaming we would not know what to do Today on his birthday I would cheer him with a slurpee But I know if I do that tomorrow he will make me do a burpee Thanks for everything day in and day out And for teaching me what cross fit is all about Happy Birthday Gregg!!!

I think this is all a ploy so there won't be any more BURPEES!

Priceless.

glad the futon is getting some use.

What happens at GFCM stays at GFCM.

For those fans of "The Onion", here's a "local" story: http://www.theonion.com/content/node/49560.

yay, sleepover!

Last time I needed one of these was never.

Rhabdo, that is hysterical!!!!!!!!!!

Dont worry Rhab- i have never been to the Ritz either.

hi everyone :)

I've stood in the hallway at the Ritz...

I hope there was no hotdog throwing in that hallway.

halfsharkalligatorhalfman man man man man man man

Cindy 16 rounds rx. Real bad outing. Must have had something to do with the pizza (yes the whole pizza) I ate 15 minutes before starting the WOD. Very smart.

Cindy 17 rounds plus body rows and push-ups. did bodyrows instead of pull-ups. Had to switch to fist push-ups due to wrist being shot from burpees which ment I had to go to my knees after the 10th round.....did not feel so well today I can't wait to rest tomorrow.

...........and this is why we now live in CALIFORNIA!!!

why did I ever move out of LA? Me = dumbass

Hey Sean, what'd you do wake up and blurt that out? Pa-pa-pa,ooma, mau,mau, pappa oo, mau mau (easier to sing than type)

greatttttttt frickin picture.

Sean is on the crossfit endurance website. Guerrilla fitness is everywhere.

Sweet. I'm glad they chose a pic in which i exhibit a perfect lower lumbar curve :)

Nice pick up Mickey, Thx!

SUNDAYS WOD: Shovel the driveway. 1 hr. Proper lifting techniques were in use. I do not own a snow thrower. Do not ask to borrow my blue bladed shovel that has been worn down through years of use.

hey Bob, V-shoveling is on the mainsite for tomorrow; sucks for those of us who did real shoveling today...

Sorta.....Break It......Down Like This

TYLENOL PM. That is how I slept last night. The kids slept all the way till 5:09. One of the best night sleeps I have had in a long time. (But I think I had a dream about Jason's menacing stare).

No Tylenol PM for me last night, though it is usually my sleep aid of choice. 2 WODS did the trick. But I also had a nightmare. Mine was about Michele pushing me again!

That's right Mickey; I'm the man of your dreams...

You're the man in my dreams too tootz.

http://www.guerrillafitness.net/_blog/SEAN_HECTOR

Sorry

GO STEELERS!!!

Go Buckeyes!!!

Go Cards! Gotta go for the underdog here.

Just read all the posts from yesterday, there were some really interesting comments. THOM – I had no idea that you were going for the super human burpee award. INCREDIBLE – I don’t know where or how you get the energy for that – must have been raising the 5 kids!!!!! Kristal, I’m not going to lie, Thursday of this week as soon as I saw a run, I knew you were not going to show, and you didn’t even care that you left me alone with Bill, I was crushed:( but I think he enjoyed the one on one time with me. Caitlin, don’t you think Sean is going to be crushed to see he was replaced by Rhabdo? Although I don’t blame you for picking the worlds fasted Fran-er over the worlds best pistol-er:) Mickey, Michele, Reiko and Anne – WODing with you ladies two days in a row was awesome – I wish everyday was like Friday night and Saturday mornings. Gregg, Bill, Rhabdo and Drea your coaching and encouragement is always a pleasure and continues to push my fitness level. Everyone should be a cross-fitter; it is the greatest sport in the world.

I didnt know we hired a gossip columnist!! LOL

M.Ville represent

I'm back from VA and looking forward to being back on the home field. In case everyone missed it, be sure to check out http://byerscrossfit.blogspot.com/ for Thursday, February 12th. There is a great picture of Rhabdo experiencing possibly one of the top three days of his life, as well as Gregg demonstrating how he copes with the day-to-day stress of GF.

i never thought i would say this but i miss crossfit pain...im back tomorrow..im off the meds and im about 90%....miss the gym.

sweet sign....i WANT that.

I smiled at "I WANT that". Now i keep repeating it.

I want it on a t-shirt.

"At the end of the day, look in the mirror and ask yourself if you gave your all". Awesome.

worked out at Jeannie's Beach Crossfit today; they have a great gym and they kicked my ass. Good people, though I don't know how many wallballs and burpees I did. But I ended up on the floor,

Wow, look at those biceps

i'm liking the challenge of CrossFit...I came nowhere near to finishing the "300" workout as Rxed, but that just presents a challenge for later. I also think I like CrossFit because (reading the past few days of posts) y'all are a bit crazy.

Yes, we are are rare breed Doug. And you fit right in!

It felt good to get back to Crossfit training. I finished the 300, in the prescribed time; next i'll shoot for using all prescribed weights.

no rest day for me...went to my old gym and did lunges across the aerobics floor, then 10 pushups then 10 situps for 10 rounds 18:47

i hope thats not the top of my pull-up

i might steal it anyways

Look closely at the carcass laying on the top left of the pic. Pete, are you okay.?

I asked Gregg to only photograph me from angles that did not showcase my cowlick... thanks Gregg.

Can someone teach me to use my camera?

OK who is starting in with the princess comments? Every time my wife shows up, another dark secret is revealed and then exploited.

test3

Mickey, what did you end up doing??

I just went for a run. We couldn't convince the kids that the hill would be fun so Kenny did the 150 pushups with 2 hills for the break by himself.

WOW, 2 breaks?? that is pretty badarse.

Keep up the great work up in Albany. Very impressive so far.

Kick serious arse today GF'ers. Embrace the pain!!!

1. congrats to C and S, 2. Reiko and Caitlin look like a women not to be messed with in that picture, 3. monday (tomorrow)...85 park ave...glen ridge...9:30am...wod of somesort

Wow expected nothing less from you guys! Congrats - and keep it up!

Wow expected nothing less from you guys! Congrats - and keep it up!

Rhabdo is on the games main page. The GFCM crew is ceratinly getting noticed!!!!!!

mickey - you need a new tshirt: "you're lucky i'm a mom or i'd kick your ass..." awesome work guerrilla - true inspiration. scott, see you in aromas!

mickey - you need a new tshirt: "you're lucky i'm a mom or i'd kick your ass..." awesome work guerrilla - true inspiration. scott, see you in aromas!

awesome pic. congrats and much respect to every who competed and everyone who supported our athletes.

Great pic Caitlin!

Point in fact, today's WOD would be called "REIKO" (love the can of Bud in the drink holder).

Reiko, you are so awesome. SO AWESOME!

I am so hungover. My back piece is finally finished!

I thought whatever happened in Albany was staying in Albany, guess not! :) the pic is showing the REAL me. get used to it, guys!

Reiko, your last post/name = best GF post ever.

You and Gregg changed my life.

Somebody needs a danged hair cut...

30 minute run around Verona pk...

Nasty Girls tomorrow???!!!????

awesome socks

Those socks are my fave!!

Hahaha. Nice! Thanks

Wrob, those socks look just like Caitlins!! How cool.

Where can I purchase a pair? Semier Fidelis, Lugo Out!

w - You are right, CROSSFIT really does work. Your legs look awesome. Do you wax?

Electrolysis baby. I am loving the shorty short look for the summer too.

5K thru Glen Ridge/Bloomfield

Just read yesterdays posts about Scott & the Games. Thanks for the updates Wrob. GO SCOTT GO!!!!!!!!

Scott - Awesome job at the Games!! Way to put your whole heart and soul into it. You most definitely represented GFCM and turned some heads I'm sure!!

Hey Scott! When is the autograph signing?? Thanks for being an inspiration!

Great job at the Games Scott! I'm really proud of you brother. Take a few days off, but not too many; only 364 days left until 2010 Games...

Great job Scott. Rest & enjoy the memories!! http://games2009.crossfit.com/men-results.html

How didnt anybody comment on this glorious photo yet?

"The only way of finding the limits of the possible is by going beyond them into the impossible." "We are what we repeatedly do. Excellence, therefore, is not an act but a habit." " If you want to shine like a sun, first you have to burn like it."

Nice!

Scotty Lew-master, 7am tomorrow??

Another great WOD yesterday. My highest volume workout so far. My arms and gluts are pretty mad at me right now. Starting foundations on Monday! Can't wait!

Lugo Lemon

Rhabdo just brought this to my attention..there is porn on the main site

I cant believe that was posted on the main site!

CAAAAN YOUUU DIIIG IIT????

Regarding the FGB IV personal site: Kim- I downloaded the latest JAVA before I read your suggestion, Thank you. I received a call from customer service last evening. It was suggested that I use Firefox or Safari to look at the page. I've used Firefox before so I downloaded it tonight and it works. Time to start fund-raising! See you in the AM.

Ryan! sweet pic.

That guy right there is a good guy. Went on another long run today inspired by all the bad ass runners at GFCM. If you feel you don't fall under that category don't worry because I don't either. But we all are bad asses in 1,2, or more areas nahmane.

Modified WoD: Lawn mowing max reps for time. Deceptively heavy bags full of grass 12 reps. 16 month old child dead lifts max reps until child gets bored and sits to watch Finding Nemo. 1 mile run with some HIIT sprints in there for flavor. I'm beat.

WOD: slept until around 1-ish (I was tired) and then laid on the diving board at my neighbor's pool for 2-3 hours. It was hard work.

Dear GFCM, I'm heading back to school for the fall semester but you will all be in my thoughts (especially Drea when I'm deadlifting with a rounded back). You guys are a fantastic group and I feel very lucky to have found GF. I'll miss you!

WOD: 4 course meal, bottle of white, bottle of red, glass of champagne. 3:40

Cleaned the house... went on a wild goose chase looking for racing flats (did you know none of the main stream stores sell them anymore?). Had dinner with a friend. Cooked dinner #2. Was bothered by dripping noises in the 2nd bedroom... Turns out my central A/C drain pipe was clogged and the overflow was overflowing into the bedroom. Sweet! unclogged the sucker. Now paranoid about turning the air back on. Home ownership is for the dogs. 13:47:04

oh p.s. I picked up The Paleo diet and the Paleo Diet for athletes. Once I'm done reading them they are up for borrowing! p.p.s I'm a sloooow reader, so don't hold your breath.

SAT WoD: Side job 0800-1100. Home to do some stuff (thanked by my neighbor for saving his life last Saturday; thats another story)then tripped up to Lk Hopatcong. Pizza for lunch; went out on the lake and had to come home for a friends block party. SUN; Church, & back to the lake for more fun in the sun. Vacation is over & its back to extension 4751 @ 0830 Mon. See ya at 1700!

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!

In memory of Thom...Monday WOD in Brookdale Park (10am @ track) will, without a doubt, include burpies...

what fine looking crossfitters! :)

Doug, great idea. Michele, that was a really nice tribute. Reiko and Rhabdo thanks so much for joining in the torture today. Maybe we can try it again another time.

I worked out with monsters (Mickey, Kenny and Rhab). The torture Mickey mentioned is: 800m run, then 4 rds of 30 burpees, 4 hills (hill of death) and 30 lunges. Took me 45 mins to complete. Everyone should experience that hill!! Mickey, I would definitely want to do that again!

Thanks for the workout Mickey, great job Reiko and Ken. One day I will be fast.

JG is back. Combined today's in-season CFF with yesterday's off-season CFF (scaled to air squats)and added 30 walking lunges, 30 sit-ups, 10 chest slap push-ups, 10 clapping push-up, 10 diamond push-ups and 100 single jump ropes (Ava counting). Grunting was limited to pre-WOD stretch. Profanity was aimed at how disgusting I feel after 10 days of eating fats and sweets. On a separate note, I did not know Thom that well, but he seemed like a really great person. My heart goes out to his family and friends.

Mickey, next time let me in on the reindeer games. Where'd you guys run today?

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Good luck Michele – you will do great in your last tri of the season and then I can’t wait to start having fun with you in the classes on a consistent basis.

Shine a light – we are now at 29 nominations. We need to get to 50 by 11:59 tonight. Make sure you tell your friends and family all they have to do is vote not write a nomination. The correct business to vote for is Guerrilla Fitness and was nominated by lizziewall. Sorry we were not clearer on the directions, but it was a nice write-up Bob. There was a lot of supporting legal paperwork for the Guerrilla Fitness nomination that had to go over with this nomination so it would be a shame if we did not get to the 50 votes today.

Let's show Gregg how much we appreciate all his hard work building a place we can call "HOME" at GFMC. We now have 31 nominations. Pls go to the Shine a Light website and VOTE!

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Your endorsement for "Guerrilla Fitness - Even at the Local Gym, Bigger Isn’t Better" has been recorded. Story Endorsements: 40. 10 to go!

got the wife and parents to vote. 6 more to go!

just voted.

My endorsement was #49. One more to go.

I JUST ENDORSED!!! IS THAT 50? GET ON IT!!!!

Anyone who was in CT yesterday, can we get a report on the hybid challenge?

Liz they canceled the comp. because it was overrun by guerrilla's.. (guerrilla: "a person who engages in irregular warfare especially as a member of an independent unit carrying out harassment and sabotage").. thats sounds about right dont ya think??

Liz-it was a pretty fun and a very well run competition. Mickey destroyed the women's LW group and earned 1st place. Rhabdo and Reo finished 1st and 3rd respectively in the men's LW catagory and I won the men's MW catagory. The WODS were true tests of strength both physically and mentally because all the contests were won by seconds and a few reps. AWESOME JOB!! Thanks to Gregg and the other trainers and also for the other GUERRILLAS for helping us tap into our true potential.

It was a good experience and test of mental/physical toughness to get through all those WODs in one day. They were short but still thats the most I've ever done in a day in such a short amount of time. Our gym really brought the pain nahmane? Mickey was the first to go in the final event. Once she was done I was so happy for her and the rest of us because that meant the torture was almost over. Only thing that bothered me was I think my judge miscounted on my dead lifts by 10 reps where I should have had 62 not 52! Al Pacino voice from the movie Scent of a Woman, "WHOOOOOOOHAAAAAA."

AWESOME, AWESOME job Mickey, Scott, Rhabdo and Reo. I'll really so proud of you all. Way to represent!

Great job Mickey, Scott, Rhabdo & Jason. I knew I read these kind of results!!!

NICE!!!! Thanks Scott and Rhab for the update and awsome job representing. Can't wait to see some pics. Mickey there was not a doubt in my mind that you would sweep the women and Reo way to clinch it for us. So all guerrilla's placed - I don't think we will be invited back next year.

Let's play the "What would Joe G Say" game. I'll start : You talkin' to me?

hahahaha! good one Vic :)

A few observations after yesterday: 1. Gregg is awesome 2. The coaches are awesome 3. The membership is awesome 4. GFCM really is a special place (VERY few small businesses can say that) 5. Why is Joe G the ONLY one to not have his last name on the board? 6. I still hate wallballs

His Last name is "G". And Jon Feigelson is AWESOME

Joe G - "let me understand this cause, ya know maybe it's me, I'm a little f#$%ed up maybe, but I'm funny how, I mean funny like I'm a clown, I amuse you? I make you laugh, I'm here to f$%*in' amuse you? What do you mean funny, funny how? How am I funny?" I have heard him say this.

"Gregg, go get more chalk for me, will you?"

I'll play along Vic..."Where is the defibulator, the concrete balls are killing me?"

GAAAGAAAAAAAAAAAAA

Couple things to say here: First, Joe G. congrats is in order because usually the Sunday message board has 7 comments TOTAL, we will deff pass that today.. Second, Vic's idea is 100% fitting for the picture today, my first thought when i hacked into NASA last night and saw that the pic was Joe G. was to post one of his many glorious quotes.. Thirdly, i have a good one to post but i know rhabdo is going to use it so i dont want to steal it from him.. Forthly, my Joe G. quote (i might add more later): this quote is a response to Lugo-Lemon saying that he might have mental health issues... Joe G responds: "you don't have to convince me. I mean, your inability to spell is enough evidence in and of itself."

I might have to start attending evening classes.

Im gonna go as Joe G for Halloween

"By the way, I took care of that thing for ya "

dougal, you are genius!!

"I'm outta order, you're outta order, this whole court is outta order"!!!!!!! "ooooooohhhhhh fah get about it"!

"Obama is not my kinda guy, ya know"

"I think in all fairness, I should explain to you exactly what it is that I do. For instance tomorrow morning I'll get up nice and early, take a walk down over to the bank and... walk in and see and, uh... if you don't have my money for me, I'll... crack your fu#$in' head wide-open in front of everybody in the bank. And just about the time that I'm comin' out of jail, hopefully, you'll be coming out of your coma. And guess what? I'll split your fu#$in' head open again. 'Cause I'm fu#$in' stupid. I don't give a fuck about jail. That's my business. That's what I do. "

...now go get your fu@#in shine-box!!

Joe G, Stop checking the comment board

Is it bad that all quotes are from mob movies? He may get hurt feelings. Or does Joe G have feelings? He does wear killer suits though.

Joey may have moved slow but it was only because Joey didn't have to move for anybody.

Greg, I will be closing down CrossFit Staten Island. Thank you for all of your help and support. I deeply regret that I have to do this. I wish I could have been a 1/4 successful as you. It says it all in my last blog. I will continue following you , I think your place is awesome. If you ever need me for whatever please send me a holla.

Ha f'ing ha. You guys are sooooooooooooooooo funny. Sean, did you know that Mickey is stalking you?

Not a clue. Please update me ASAP.

I have a feeling that tomorrow some people may wake up to some dead animal heads in their beds........

Joe G- You look very handsome all dressed up!

For Donald: "Failure is simply the opportunity to begin again, this time more intelligently." - Henry Ford

good morning all :) Carlos had a dvd of Coach Rip instructing the bench press, squat, deadlift, power clean, and press on film just as he does at the crossfit barbell certifications. although starting strength is an essential read, the video is a great resource. let me know if this works please http://www.hfg-karlsruhe.de/~mfritsch/works/dsl/kneecam.mov

well sean thank you for asking me to sit through 2 min of watching your dancing debut although not sure if you look good with a braid on your chin im also concerned that you might be taking ecstacy..i have a number of a guy if you want help...

techno viking for the win!

Sean, you owe me 2 minutes that I want back.

Andrew, thats the "Dean of Mean". He was a professional dancer prior to MMA.

I started carrying around my water bottles upside down after watching this vid.

im sorry andrew. i had to share the video with friends; at the time i thought my presentation was right on.

Track workout at Brookdale track around 8:15/ 8:30 tomorrow if anyone is interested.

Hi Mickey! :)

hey mickey

I shouldn't be allowed to party.

WORK HARD... PARTY HARDER!!!*;)

Mickey's post prompted me to ask if GFCM is open tomorrow. Thought there might be a question since it's Columbus Day.

You gotta fight! For your right!

We will be open tomorrow

Being 1/64 Native American, Gregg doesn't believe in celebrating the holiday of a invading oppressor

Saturday's WOD (sdhp, pullups, squats, run) was the first I did Kipping, and first with no band! Thanks Gregg for getting me there, and Bill for humiliating me into sheer determination to get it done, quickly!

Nice work Jon. It is all about setting a goal and achieving. Nothing new to you.

Always go to the restroom before a WOD.

CSI: Montclair
"Hmm on closer inspection these appear to be MY chalk handprints."

Today I will be doing a Jonze inspired WOD called, "Killa Legs" at Profeta Field in Maplewood around 2pm-ish:

5 Rounds for time:
400m run (Time each never slowing more than 10 sec from best interval.)
15 DB Thrusters/20#
15 Goal Post Touches (Jump and touch bottom of goal post)
15 Med Ball/Goal Post Tosses/12# (From squat position, underhand toss med ball over bottom of goal post and let land on other side)
15 Double-Unders


"Jonze" Cool down/Stretch: *400m Casual Walk Pressing up onto Toes Arms overhead *Hamstring Stretch *Quad Stretch *Glute Stretch *Shoulder/Chest/Back Stretch *Sampson Stretch

Directions to Profeta Field:


Picture of Profeta Field:

Rich, I was going to post a silly comment but than I read yours and it realized quickly that I've got nothing to match that. Good show my friend. Joe G... Funny as always.

"I" realized.. Not "it"

Mondays WOD (except at GF we are going to use the Concept 2 rowers): http://www.youtube.com/watch?v=b36Yi-Pb1wM&feature=player_embedded#

http://www.youtube.com/watch?v=nL7CW7p-25Q&feature=rec-HM-r2

Sean- that is only possible if we stream Brian Adams Radio on Pandora.

Ohhhhh right. Such a free-kang good call

great picture.

I dont know if anyone say the insanity Gregg was doing Saturday post-9/10 WODs, but I'd like to know when it will be a WOD for us mortals

Reiko!! What did you do?? Don't worry, I'll bust you out!!

did everyone see the wod on the main site (or am i the only loser?)...i love wods like that...hint hint

"HOW TO STAY SINGLE...FOREVER" by Sean Hector will be in book stores by the end of this month.

this picture rocks

Sean (pronounced SEEN), can i pre-order the book? thx.

Reiko, you can actually. Free of charge for GF members.

These two look like they just got Tasered.

HAHAHAHAHAHA.

This is what happens when you OD on paleo kits.

Seen: you forgot to mention that i wrote the prologue.. The boys in the picture are upset because they got beat by Mickey and Reiko...again...

Rhabdo voice, "Joe G!!! stop the hate with paleo kits, if you had one you'd start wearing flannel Tshirts nahmane."

Very funny Bob!

I believe I just heard Gregg scream, "YES, Sean is all MINE."

Right on Bob, hahahah.

Second day at Motor City Crossfit...three open blisters (awesome)...first question I was asked by one of the owners "So what's Rhabdo like?"

Just inhaled a paleo kit. "She smiles and say she's in love with him ... can" find a better man."

Joe G. -- I have to say that was pretty funny...

Joe G great post!!!

"God - If you give me the strength to do 5 more burpees, I will never eat that much turkey and pie again."

um, hello. last night's concert ruled. Also... i think i may have left my phone in the gym somewhere. I am a responsible young adult.

The man who brought the storm with him!!

so much fun

While me falling off the pullup bar was entertaining for all I must say my shoulder and wrist are sore. Hope the fiesta was fun.

Great time last night. Everyone did a great job. Michele thanks for hosting.

Crossfit people rule!!!! I can't remember the last time I stayed up super late and didn't get pissed off at the people I was with. Thanks Michele and Dave for hosting!

Hats off to Michele and Dave. Thank you so much for opening your beautiful home to all of us. Jodi - you need serious help!

Thanks to Michelle and Dave for hosting such a wonderful party last night. I had a blast!!!

Thanks Michele and Dave for throwing a great bash last night :) Dave, thanks for showing me the way.

7:50 till the end, "the way"

Thank you Michele and Dave. That was the perfect ending to an otherwise crappy, homework-filled day.

'Twas a great way to start the holiday season with the GF family. Our thanks to Dave & Michele for hosting. You have a beautiful home.

I'm so glad everyone had a good time, but we don't deserve all the thanks. We just opened our doors. Everyone else provided the food, drink, music, dancing and FUN!! What an awesome group of people and a great night/early morning. And a big thank you to Wendy, Drea, Gregg and Adrienne who helped with a lot of the behind the scenes organization and clean up, in addition to doing the big task of keeping me from being stressed out.

Room full of Guerrillas = A great time. What a wonderful night of friends and family. Here is to a safe and fun holiday season ahead.

What a blast. Joe G: don't be jealous that I and the ladies can still rock it out and party hard! Michelle/Dave: thank you! I think I left my ipod.. Julie: you are a sexy b+tch. :) that song never got old - even the 10th time!

I had such a great time last night. Thanks to everyone for making this holiday season so enjoyable. I know some slick sh*t came out my mouth last night (so i was told the last thing i remember was asking Michele how often she shaves)and if i offended anyone i truly apologize! Those people over there know what i'm talking about...

KUDOS TO MICHELE & DAVE..... THE HOST AND HOSTESS WITH THE MOST AND MOSTESS!

A snowflake is one of God's most fragile creations, but look what they can do when they stick together!

Part 3 of the formula: Move, Eat, REST, Repeat. (click here and here and here and here.

JJ- i like you. I have no clue who you are, but I like you.

WOD for the day - shovel snow, boss my sister's boyfriend around, watch my sister fall down while shoveling, laugh, do laundry, drive my sister & her bf to Hoboken, attempt to get on my bike & watch a movie at the same time, realize I could go to yoga this evening. But then again, I could just look at all the white stuff and take a snooze.

1mi run, 100 kbs, 1mi run

That guy is diesel!

YEA SON!!! Bad ass pic. Back to the grind tomorrow, in classic GFCM humor which is only understood by a few of us. "Tonight I'm going to go to bed, and hope I never wake up." Thats a joke believe it or not, that guy over there knows what I mane.

my wod today was 100 squats, 40 burpees, 80 squats, 32 burpees, 60 squats, 24 burpees, 40 squats, 16 burpees, 20 squats, 8 burpees 18:52 -- my last wod in Japan.

LUGO!! We miss you and will always have you on our minds when you are away. Stay safe and keep in touch with all of us through the comment board. Big congratulations to Rhabdo for coming in 2nd place at the CF Strongman competition yesterday. Mickey was tied for the third place position but was bumped due to a 2 pound weight advantage. Great showing by Ryan Hansen as well.

Awesome Job to everyone who went to the competition, and congrats to Rhab and Mickey. You guys are the sh*t

OH! and happy birthday Brian!

I second that, Happy Birthday Brian. Lugo rocks the sock off of crocs.

Krump-don't cry...the pain always lasts for a max of only 30 minutes. I'm never up this late but I'm taking care of my sick better half. I did Thursday's WOD on Friday and my arms haven't been this sore from pullups since I did 100 of them for time back in October.

WOW...I just looked at the main site's WOD for today and it looks rough. Whoever said the main site does not have hard programming is crazy. This shit works.

I agree Scott, that's one hellish workout on the main site. That many DLs and pullups is sick. The 150 back raises from the other day was bad too. i'm still feeling that one. We're gonna have to try tod ay's wod though. Oh, and wat to step up and be a real man by taking care of the Mrs.

Vic, nice muscle clamp

10 powercleans 10 Burpees 3 rounds for time 205# pc 13:44

Im wearing my GFCM hat walking around NYC...I am a complete dork.

I'm wearing my sweatshirt at Seton Hall Law School...all day...meaning I'm still here...

Was at a cocktail party this evening when an attendee asked me out of the clear blue "Are you an athlete?". Damn, caught me by total surprise. I replied "Yes I am, in my own certain way." And a brief conversation ensued. Thank you Crossfit!!!

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