Hello Gregg, I am interested in trying out for the team.

All I can say is Scott, Scott, Scott.....

People are worried about the snow tomorrow night, may have to move "death by 10 meters Tuesdays" to tonight for the week.

My kind of wod! For any one's info (i needed to know)... Kettlebell conversions: approx. 9# (4 kg)= .25 poods; approx 18# (8kg)= .50 poods; 26lbs (12 kg)= .75 poods; 35# (16 kg)= 1 pood; 44# (20 kg)= 1.25 poods; 53# (24kg)= 1.5 poods; 62# (28 kg)= 1.75 poods; 70# (32kg)= 2 poods; 88# (40kg)= 2.5 poods

Melon fudge!!!! I'm gonna miss death by 10 meters

315# 3x10 wod 18:28 rx

12:09 Rx, followed by the classic WOD, "clogging the toilet" (For time: 21-15-9 plunger thrusts and yelling "It's not my fault!"). Finished it off with 4 rounds of CTB pullups to failure. PS: Just kidding. The toilet was fine, though it had me concerned for a moment.

17:08 Rx (Ive always wanted to post that)...how am i missing death by 10 meters redos?

i promised CMAD i would join 'death by 10 meters'. but it's going to be tonite after this WOD!? umm, let me rethink.

is it death by 10 after the wod or a sub for the mile?

We could just move it to Thursday, that's probably better.

Robo, u are a poorly trained monkey

RX WUT SNOW? WERE GETTING SNOW? YEAH!

If Dx10m is tonight, what time will it be? I may want to join.

Arsenuk....you shut your pie hole

Rhabdo, from the times today it doesnt look like there would be enuff time between classes for your DX10. Just an FYI

Hello Rhabdo, If it is ok with you lets move death by ten meters to Thursday night so we can get the rest of the crowd. Unless you still want it to tonight. Let me know!!!!!

Thursday is good!

ok, now i need to know-what is death by 10M- or is it the kind of thing if I have to ask - i will not be able to do??

Wes -- Anyone can do death by 10 meters, it's just a question of for how long! The workout is to run 10m on the min. Every minute, add 10 meters. So you set up 2 cones 10 meters a part, and add one return trip each minute on the minute. You add 10 meters each round until you can no longer continue. Things get hard around round 8 or so. Fun times. I believe the GFCM record is held by Paul H who has done 16 rounds!! But Rhabdo and Carlos are closing in on him...

I'm in for thursday

To those who were expecting my presence at 7 tomorrow, I must apologize. I realized I have a late hockey game tonight, and 5 hours of sleep just won't cut it. I will be in at 9 though.

strength 280 WOD 11:55, sorry for the death by 10meters commotion. Thursday is the snow date in case staying late Tuesday night turns out to be a dangerous idea due to the expecting snow storm which will, and I mean will give me and all the other teachers in the region a snow day which we all deserve!

shoot, probably me. too much chalk on the shoulders. that guy and that girl over there know what im talkinnnnnnnn bout!

everyone see a bronx tale? you know "the test" that sonny talks about?? well that no longer applies, here is the new test. if you show your potential significant other this video http://www.youtube.com/watch?v=_1nzEFMjkI4 and he/she does not laugh, you hammer fist them and then drive him/her home ASAP.

Seen (Sean) IO thought it was the invisible guy. The one that had Foundations last week.

If this is the picture I think it is, then this was Joe G imprints. From a while back.

could be me, crawling on the floor after falling off the box, as usual...

1) every 2 minutes for 20 minutes (10rounds) perform 1 rack jerk @ 255 #. ( this was tough because i had to unrack some weight, clean it to the stand, then rack the weight back on the bar within the 2 minutes.) 2) strict chin-ups 5 x max reps: 15, 13, 11, 10, 10. 3) 2 squats cleans on the minute for 15 minutes @ 185 #.

opps i mean squat cleans

GEAUX SAINTS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

THE COLTS er gonna beat dem der Saints.

Hey Gregg, guess you should have used the voodoo doll I gave you. Wouldn't have mattered, though. Geaux Saints, WHO DAT!!!!!

...... "for when the storm clouds come in, the eagles soar while the small birds take cover”

We got about 0" here in Wayne. :-( No snow love here.

There's a fine line between hard and stupid. Glad to see you're still teetering on the hard side.

Alley! you said that same thing to me when i was either pre/post surgery (i cannot remember which) but you da man.

I was supposed to play a gig tonight at Greenwood Lake.--Outside on a deck with tarp walls and a canopy roof and space heaters. I'm staying home in Montclair.

Check out the Nutrition 411 for a Superbowl strategy.

Today's WoD (while 11 month old son sleeping and 5 year old daughter timing me): 20 push ups then 1 sit up: 19 push ups then 2 sit ups: 18 push ups - 3 sit ups>>>>> Worked my way to 1 push up and 20 sit ups = 210 total reps each = time: 29 minutes. Tougher than I thought. GO DEVILS !

Taking a break from packing for skiing. Actually, haven't even started yet but Choc. chip cookies are made (I will never change my priorities). Scott R., like the WOD. I will try to do it in full snow gear. I think might add a bit of beer with that.

TO BELIEVE IN THE PATH YOU ARE WALKING AND TO SEE THE END RESULT IN ITS TRUEST FORM IS NOT HAVING FEAR; ITS FEELING THE FEAR AND WALKING THE PATH ANYWAY. WE DON’T DENY FEAR; WE KNOW FEAR WELL; WE EMBRACE FEAR; WE USE FEAR TO DRIVE US. MEDITATING ON FEAR PUTS ENERGY INTO THE IDEA THAT YOU WILL LIKELY FAIL AT WALKING THE PATH. YOU WILL RECEIVE WHAT YOUR FEAR EXPECTS! QUIT EXPECTING TO NOT TO ACCOMPLISH YOUR FITNESS GOALS, EXPECT TO SCALE THE WALLS YOU SET FORTH AND CONQUER NEW ONES. LETS STAY IN EXPECTANCY OF A SUCCESS THAT WILL RESONATE NOT ONLY IN THE FITNESS ARENA OF YOUR LIFE, BUT ALSO IN EVERY ASPECT OF YOUR MIND. FEEL THE FEAR AND DO IT ANYWAY 11:36 RX

who posted under Rhabdo's name?

Johnny Jupiter maybe?

Blasphemy!!!!

We will be making a game day decision as to staying open for Sat morning classes. Be sure to check the site in the morning for the update.

CFT 1025# and 31:45 on wod subbed 50 double unders for 200m run. I love wodding at the ymca.

Had fun with the 9am today. 22:21, banged out 23 pull ups in my first round, it was all down hill from there.

http://toughmudder.com/

Mike, you're an animal!! No catching you today! I on the other hand enjoyed feeling the full weight of my body on my head during the HSPUs (pike). Fun!

Mike D. and Ron, your posts just cracked me up. But good job on those 23 pull-ups. ahhhhoohhhh F$%k

Will there be anyone there for 7pm today?

Ron and Sean, thx, yea I ripped through that first round, though i could have done better piked HSPU as Drea corrected me later on. After that first round though I had nothing left. Caffeine, it's a helluva drug.

19:53 as prescribed. WOD 2) deadlift, 5 RM = 435 x 5 front squat 4,4,4,4,4,4 = 245, 250, 255, 260, 265, 275 elbows up!!!!! WOD 3) 20 sec on/10 sec off sledgehammer stikes/ rest one minute/ 20 sec on/10 sec off knees 2 elbows/ rest one minute/ 20 sec on/10 sec off sledgehammer stikes (count lowest rep for each exercise) 10 + 5 + 8 = 23 reps

I was a witness to all of the wods that Sean performed today. Front row seats, kids!!

Drea you're welcome back anytime, provided that you yell/dance/laugh/smile through out the show. K??

I want tickets to that show!!! Wow, very nice.

Happy Birthday Michele. Sorry I missed out on a running workout with you.

Happy Birthday from the rest of the Schultz family too!

awesome pic! Michele, you rock. happy birthday! :)

great shot-Happy Birthday

Happy Birthday Michelle!!!!

HAPPY BIRTHDAY Michelle!

Happy Birthday Michelle!

Breaking board silence. Michele - Happy Birthday.

Feliz Cumpleanos Michelle!

Happy birthday Michele. The 2009 Michele is nothing compared to the 2010 Michele nahmane? I know that guy over there does.

Happy Birthday Michelle!

HAPPY BIRTHDAY TOOO YOUUUUU!!!

Happy Birthday Michele! Make sure to drop a few F-bombs today. Pursuant to the study, it will make you 30% stronger and 50% younger. :)

WOW - You are overhead lifting way more then your age;), while other moms can barely lift 2 10lb dumbbells in bootcamp classes. Hope you have a good one and allow yourself a piece of cake or a glass of wine.

Happy Birthday Michele!

Michele have a great birthday!

Happy BDay M-Wow...my goals for 2010: 20lb wallballs, 24kg kettlebells for "Helen", muscleups, and I wanna hurl after a workout (never done that yet)...

Haaaaappy birthday Michele!!!

Happy B-Day! That pic is great, perfectly captures your focus and determination!

Thanks everyone! Dave and I are coming in to do the WOD at 5 p.m. as part of my birthday celebration. Maybe that's a little weird...

MICHELE!!!! Hope you are having a WONDERFUL birthday! Something that you once said to me - that I take with me everytime I go for a run... "The way to become a faster runner is...well - To Run Faster." It was the greatest thing you could have said! I was hoping for a secret or some sort of trick to make my legs go faster...Anyway, the point here is that you made me realize the simplicity of it all and I thank you for that - and for the many other ways you inspire me time and time again! Cheers!! To a Great Year!

Happy Birthday Michele!

Happy Bday Michelle... eat some cake.

Happy Birthday Michele Wod 15:15 rx

Happy Birthday Michelle!

Happy Birthday Michele!!

To the Thing, I will be at Stratton as well. I will get there Sunday in the afternoon and will be on the slopes. Look for a large group of Elderly German men speeding down the slopes. The British guy trailing after them will be my dad. I will be on the mound of snow to the left, figuring out how to ski all over again. Better yet, find me at the waffle house with a cup of hot apple cider.

Very happy birthday to you. Folks say "you're not getting older, you're getting better" to take the sting away from another birthday, but in this case as a model GFCM member--you are!

Michele, Happy Birthday!

to drea:

WHAT ARE YOUR DIGITS.......IF YOU DONT WANT TO PUBLICLY ANNOUNCE AS YOU MAY BEGIN TO HAVE STALKERS....

YOU CAN EMAIL ME AT FITNESSFREQUENCY@GMAIL.COM OR YOU CAN ASK GARRRRRRSENUK FOR MY DIGITS..

HAPPY BIRTHDAY MICHELE!!!!!!!

DONT EXPECT GREAT THINGS TO HAPPEN THIS YEAR......DEMAND GREAT THINGS TO HAPPEN!!!!

13:50rxmf

Wow, ended up getting ravaged by this WOD. My plan was to power snatch the whole time, but after the 3rd round I realized that it wasn't safe anymore so went to clean and press. 10:03 RX

My schedule is going to stink for a few weeks. Gonna try to get in at either 7am OR 7pm tomorrow, OR both, but possibly neither. Like I said, my schedule stinks.

So, I have to admit that I am one of those people who LOVES their birthday. I just am and I just always have. But I have to say that my 39th birthday will go down as one of the best because of all the wonderful birthday wishes from such a great community of people.

Great title. So many time I get the question "so you don't do cardio?" When I explain. Crossfit.

not to sound like a n00b, but what is a repeat? is this just a set of 6 400 meter sprints? I will not be able to make it in today, but want to do the WOD as Rx, and want to be sure-

Crossfit Snow Shoveling for me this morning. Delayed school opening means I may have to hit the track for this one.

This one is for Sean aka Seen: the reason why crossfit doesn't have pilates

Yes Karl. It is "JUST" 6 intervals of 400m sprints.

LOL- I said "just" and didn't think about it. sorry Gregg, didn't mean to belittle your workout, or imply that it's not that difficult.

That video looks like it hurt, but I had to laugh when the whole thing + the user fell over.

So I just wanted to add to the discussion on food related allergies and sensitivity.

I've been off dairy for a few months now, save for a bowl of ice cream at xmas. I had a few scooped of Designer brand whey protein Monday night, 30 minutes later I had a full on sinus head ache and my nose basically closed up.

I miss my dairy but if anyone wants 2 x 1/2 tubs of vanilla and natural flavor protein, let me know, apparently it breaks me. :-(

I bet that never happened to Norris or Brinkley with their Total Gyms.

was just being a wiseguy Karl.

Gregg – I swear you named this post because of me. Last night I went to globo gym to “run” (for those of you who haven’t seen me run take the word lightly as it is more of a light jog). It was against the advice of MANY people from GFCM who said why bother just come do the WOD. Not only did my “run” suck but it wasn’t anywhere near the workout I would have gotten had I come to the box. All I can say is I learned my lesson.

Maria! toooo funny, thank you.

@Denise, i only resort going to a globo gym if i truly need to do some sort of physical activity. I usually work on O-lifts or pullups. Then I get the people that come up to me and ask me what I'm doing. That's the worst. But all in all..globos suck

Perhaps Saturdays WOD can be for real shoveling instead of virtual and I will offer my house as a location?

135#SP 3x5 21:09 500m row x6 with 2 minute breaks.

23:12 with 40# vest.

Fun times at 9 a.m. First time wearing my 25# vest! I have no idea what my time was but it who knew it was so much fun to both chase and be chased by the police!! :)

Katie registered for the sectionals

105# shoulder press, where oh where did my strength go
1:54
1:55
2:00
2:02
1:56
1:46

AWESOME WORKOUT WITH THE 9 oclock crew........IM GOING TO VERMONT THIS WEEKEND TO "AMRAP" STRATTON MOUNTAIN AS WELL AS "AMRAP" clif bars....cuz thats what I do when I be in VT!

hahaha funny and clever Michele.

Thing, have a blast. Find DREA!!!

"And the man said wohhhhh, as he saw thy lift." Spartan

19:49 Strength 155lbs

DAMN....THAT CHICK IS KAAAARAAAZZZYY YO!

This is an angry message for you know who! First let me start by sharing a piece from a recent CrossFit Journal article:

“…just today I was talking with a 24-year-old superstar... This woman is a natural athlete, but she holds back… I have found myself frustrated by her seeming lack of passion and focus. In my mind she could be great at this stuff, but she doesn’t seem to care. As we talked about this very topic, I realized that perhaps I have the drive to improve at CrossFit because I know the clock is ticking: at some point in the next couple of years, my performance will plateau and my learning curve will level off as gains in technique are outweighed by the forces of aging. She, on the other hand, has timeon her side, so what’s the hurry?

This young superstar is you! Now, I know you have passion and drive and focus unlike this girl in this article. BUT you are as equally frustrating. YOU have more talent in your big toe than some of us could ever hope to have, have ever had, or if we had it can ever hope to regain! Stop putting off what you know you want to do which is compete. F*ck it if YOU think you’re not good enough right now, or you don’t “deserve” recognition right now. If I hear that sh*t one more time from you I swear I’m going to find the nearest broomstick and hit you square in the knee. Then you really won’t have to worry about competing.

Trust me, as talented as you are, this sh*t will diminish over time and before you know it you’re staring down the barrell of my-best-athletic-years-are-behind-me. So, Carpe Diem, you young talented f*ck!!

Lest you think this message is meant for one of you, think again. This is for all you talented f*cks, damnit!

TRANSFER OF DISCIPLINE WE ALL EXCEL AT SOME TRADE OR CRAFT, WETHER IT BE GRAPHIC DESIGN, FINANCIAL PLANNING OR DIGGING DITCHES. ALL OF WHICH REQUIRE A MENTAL FORTITUDE TO STAY ON TOP OF YOUR GAME AND MAINTAIN THE POSITION WITHIN YOUR COMPANY. THAT STAYING POWER IS REQUIRED WHEN PERFORMING WALL BALLS FOR 25 MINS. YOU HAVE AN OBJECTIVE IN DIGGING THE DITCH, A DEADLINE IN DESIGNING THE WEBPAGE, A TARGET IN STRENGTHENING YOUR CLIENTS PORTFOLIO. HARNESS THAT SAME DRIVE IN YOUR WORK AND LET IT MOVE YOU IN YOUR TRAINING. IF YOU FIND LOVE AND PASSION IN EVERYTHING YOU DO; YOU WILL SEE NO DIFFERENCE IN YOUR WORK OR PLAY. FIND THE SAME LOVE AND LIFE IN YOUR PLAY AS YOU DO YOUR WORK. DIG A DITCH WITH AS MUCH PASSION AS YOU WORKOUT AND VICE VERSA; THE ACCOLADES WILL FALL INTO PLACE, YOU MAY OWN THE COMPANY FOR WHOM YOURE DIGGING DITCHES; WORKOUT TO ACHIEVE HEALTH AND STAYING POWER AND YOUR PHYSICAL PRESENCE WILL FOLLOW. I UNDERSTAND WORKING TO PAY YOUR MORTGAGE, I UNDERSTAND WORKING TO FEED THOSE HUNGRY MOUTHS AT HOME. TAKE THAT SAME DISCIPLINE IN PROVIDING FOR YOUR FAMILY AND APPLY IT TO YOUR PHYSICAL AND MENTAL HEALTH. IF TAKING CARE OF YOUR FAMILY IS THE SERVICE YOU PROVIDE AND THEY YEARN FOR NOTHING EXCEPT ENDLESS LOVE, YOU HAVE DONE YOUR JOB. GRIP THE SAME PASSION AND DRIVE TO WATCH OVER YOUR FAMILY AND BRING IT TO THE BOX AND WE WILL SHOW YOU HOW TO RELEASE IT! SATURATE ALL AREAS OF YOUR LIFE WITH THE SAME EXCITEMENT FOR LIFE AND YOU WILL DISCOVER A WORLD OF JOY. YOU WILL SOON FIND THAT YOUR DISCIPLINE IS BEING CONDITIONED AND YOUR CHARACTER IS BEING BUILT. THE STRONGER YOU GET THE MORE FLAILING THE ADVERSITY. YOU WILL NEVER OUTRUN ADVERSITY OR HIDE FROM CHALLENGE; YOU LEARN TO EMBRACE IT AND USE ITS ENERGY. COME TO US AND LEARN THERE IS NO DIFFERENCE BETWEEN WORK, PLAY OR LOVE. THEY ARE ONE IN THE SAME, COME CHALLENGE YOURSELF,FIND BALANCE AND DISCOVER A NEW PASSION FOR LIFE. (MY FIRST WRITING WHEN I STARTED TRAINING AND COACHING) JASON (THING)

I cant figure out to separate paragraphs!! but the name of the reading is transfer of discipline...........CARPE DIEM ! you young talented FU%^*.....

Ben, From the girl that has a little voice in your head, One part of your screaming is absolutely correct. If you have a will to compete or just push yourself as hard as is possible, do it now while your young. Age creeps up and your body just won't respond the way you want it to...No matter how hard you try the "ole" body just says no way...Take it from someone who knows...All you strong ladies out there, get your butts signed up and give them hell...There is not one Guerrilla Chick that I work out with that couldn't show them all what it means to be the best! (heart, body, mind, soul)...You all must have heart you let me work out with you and I actually "suck" at most of the wods. But you still cheer me on, so whoever you are "GO FOR IT".....

An hour ago I went to get my usual morning coffee. Walking to the car I spilled some of it all over my pants......thats what it takes.

Since we are all about inspirational messages today, I will share this link from my CFE coach's site. It's the story about a guy who faced adversity, embraced a new passion and keeps showing up even when it is hard:

http://www.gotrimax.com/TriMaxHubbell.htm

And here's a WSJ article about an injured Iraqi war veteran who does crossfit:

http://online.wsj.com/article/SB10001424052748703837004575013350262520066.html

I promise this will be my last post (because I could go on forever on this type of topic) but I just saw this Theodore Roosevelt quote in one of the partners' office and I thought it was very a propros:

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."

Theodore Roosevelt, "Citizenship in a Republic," Speech at the Sorbonne, Paris, April 23, 1910

I wish the language was gender neutral but I didn't change it for historical integrity!

18:30 rx

@Creepy: you may be up there in age,:), but you do not suck at WOD's. you are strong beyond your years and you amaze me daily. keep it up my lady...

14:38

"But if anybody else wants to come with me, this moment will be the ground floor of something real and fun and inspiring and true in this godforsaken business and we will do it together! Who's coming with me besides... ”Flipper" here?"

I just had to do one more! That guy over there knows why...

A big ole AMEN to all of u. I'll add a couple dollars to the collection plate. Mama always told me I can do anything I put my mind to.

9:17 as prescribed

Thank you Ben, honestly. i read your post AFTER the workout.. BEFORE hand though i thought about our brief conversation the other day and it helped ..and is continuing to help. it was not a kick in the ass, it was an attitude adjustment (exactly what i needed). the adjustment was profound and ill leave it at that. thanks again!

14:40 rx

"She lies and says she's in love with him ........."

Creepy, why arent you registering for the masters division???????????

For rhadbo. Posted from my Droid

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

Scott L. - Looks like there is an 1811 position open at your location......

Ben are you a swinger?

simmer down people, simmer down

Seen, you got these claws, these f**kin bear claws man. And this WOD is like the bunny, your just playing with the bunny and batting it around, with these huge bear claws man! Kill the bunny!

MIKE D THATS WHAT I'M TALKING ABOUT!!!!

Anonymous 1 are you a swinger?

12:01 -- I was inspired by all the posts today!! And every time I wanted to stop, I thought about TJ almost puking!

7:51 RX

WOD 2: Squat: 5 x 5 @ 315, Press: 10 x 2 @ 75 with blue bands (30 sec rest between sets). WOD 3: 5 rounds of 3 power snatch, 3 snatch pulls, 3 power snatch (1 for 1 burpee penalty for any dropping/setting down of the weight) time= 9:56 @ 115 with 2 min rest between rounds. WOD 4: "death by 10 meters" 14 rounds.

Hey for all of you that were in class on saturday i got a few snips of the video that will be posted about our competitors. This happens to be about 45 seconds of me actually working out. (the link is my name, so just click the red thing.)

this video is better.

thats to funny sean!

Seen what do u do - go to Google and Google " stupid workout videos"? Hillarios!!!

WOW I can't sleep at all tonight. I can't workout in the afternoon so I'm attempting to make the 6:15AM class this morning. MIKE D BATTLE CRY, "hoooooooooooooooooooahhhhhhhhhhhhhhhhhhhhhhhhhhhhh #$%&!!!!"

BEN AND GREG WE TALKED ABOUT THIS NOT TOO LONG AGO: ACID-BASE IMBALANCE AND EXERCISE INDUCED ASTHMA: Very few people including nutritionists and dietitians are aware that the acid-base balance Content of your food can affect your health. Everything you digest eventually reports to the kidneys as either an acid or an alkaline base. Acid producing foods are meats, fish, grains, legumes, dairy products and salt. Alkaline producing foods are fruits and vegetables. You need both kinds acid and alkaline. Fats are generally neutral. Suppose you have a typical light lunch such as pepperoni pizza and a small salad with Caesar dressing. This meal is a disaster for the body’s acid-base balance: The pizza’s white flour crust, melted cheeses, and salty pepperoni are all highly acidic. Add salt, and you make it even more acidic. Any alkaline remnant available in the tiny salad is neutralized by the salt and cheese. In the long run, eating too many acid foods and not enough alkaline foods can contribute to bone and muscle loss with aging. More immediate dangers are high blood pressure, kidney stones and it can also aggravate ASTHMA AND EXERCISE INDUCED ASTHMA. Paleo Diet pg 52. Lorein Cordain.

Ben & Gregg: Today's wod contains two runs: Might be a good idea to test the above theory: Hopefully you both read this early enough so you can make adjustments to your diets for today. I know you both do the 6 or 7pm class so you have all day to make the adjustments: Increase your veggie intake or fruit and watch your acid intake just for today, I am curious to see how much of an impact it has on you guys.

@CMAD: Thanks buddy! Give me some suggestions on a couple of meals. Maybe I'll just head over to Liz's site for some ideas.

@CMAD - Nice post. Jason Reo just recommended to me, raw, unfiltered (with the Mother) Apple Cider Vinegar. He and I use the brand "Bragg"; they sell it at the Vitamin Shoppe. It has an alkaline ash and improves pH by making the body less acidic and has numerous other benefits.

I couldn't believe it, but today I made it for the 6:15 AM class. The only thing that sucked about this workout was the freezing cold during the runs, and acting like a scared little school boy throughout the WOD. See you all tomorrow in the afternoon.

"hoooooooooooooooooooahhhhhhhhhhhhhhhhhhhhhhhhhhhhh #$%&!!!!"
See you all at 5pm

YES! As soon as I saw the first post -- Apple Cider Vinegar came to mind. It is sooooo good for SOOOO MANY things. Stay well - drink the ACV!!! Also, let me just share this recipe that is extremely easy to prepare, easy to take with you and really really nutritious and delicious too. Baked Egg White Fritatta 9x13 glass baking tray or ceramic casserole no stick cooking spray 1 Qrt. and 1 Pt. Pure Egg Whites 3 bunches of Broccoli or any variety of vegetables {spinach, peas, frozen veg mix, etc...(enough to fill the tray) heat oven to 350 Spray bottom and sides of glass tray spread out broccoli florettes/veggies Shake cartons of egg whites - Pour over the veggies Bake for about 45 mins or until the center is firm. Cool and cut into 6 portions. Store in containers in the fridge (stays good for 6 days) - eat hot, or room temp with a little salsa or ketchup. If anyone has questions...let me know.

LOL – thanks Ben, although I would hardly call myself a cook. Yo! Liz V where are my recipes? And Peter C I want your Paleo cookie recipe too.

Wendy’s frittata is fantastic! I made it about 2 months ago and put in sausage pieces, peppers and onions. You can really make it with anything. I plan on making a smaller sheet tonight so those of you following my food intake (this delish meal on the go will appear sometime this week). Note that you can also make the frittata in a large cupcake tray and then freeze after baking – they hold a long time and are already portioned out.

Rhab great job this morning. I can’t believe you did this WOD with so little sleep. Be well my brother and no getting sick! Whoever did the programming on this one – nice job – 30 was a good rep count in the middle and I really enjoyed the run to start you off and finish you up.

Who the heck impersonated my dog on Saturday? They need help.

I would never discount CMAD's suggestions or advise on how to properly fuel yourself....but how about a little no non-sense advise. Don't eat shit foods. We all know what shit foods are so if you eat three donuts a day, eat 1 for now on. We all eat shit foods some times but don't over-do it. Eat lots of greens, fruits, and good fats. Drink more water than any other beverage, excpet beer every now and then, and eat proteins which will help build and maintain muscle. Hey, and dammit, TRAIN HARD! I know we are all cold, hot, tired, busy, hungry, full, thirsty, rich, broke, lazy, motivated, un-motivated, weak, or strong. None of that matters...what does matter when it comes to your time in the gym is TRAINING HARD, TRAINING SMART, and "eatin' good."

Scott L., nice advice.

UM - About my Fritatta!!!! Please! PLEASE don't put Sausage in my recipe. Keep it Clean and Lean... Use High Fiber high Vitamin content veggies - Broccoli, peas, kale, spinach, brussel sprouts, beans, or add some brown rice or quinoa - peppers and onions are good extras, but I'm sorry everyone, Sausage in any form is NOT a healthfood. - In fact, No meat or meat bi products are allowed in my egg recipe!!! Is that CLEAR?!?!?! LOL!!! Add a little dried Rosemary for a different flavor. If you would like to eat some fat with your eggs, try slicing half an avocado to eat with it. Save the sausage for a treat meal.

Wendy REO...I will stright up put 5 lbs of elk meat in your "FRUITY-ATTA" and I will lose no sleep over it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

OK FINE - As long as you use the LEAN ELK MEAT! NO ELK SAUSAGE though!!!

Wendy – I’m sorry to have messed up your recipe. Like I said to Ben, I am hardly a cook and I’m still learning about what’s okay and not okay. I would like to clarify though when I made the frittata before it wasn’t for real sausage sausage it was just ground pork from a meatball mix that you get at the butcher. It didn’t have casing or was flattened or anything. I know that sausage is full of questionable additives, fillers, and/or nitrates so I try to get meat meat, ground, cut in chunks, or whole…I stay away from the Jimmy Dean. But taking you advice tonight when I make it I’ll stick with just the broccoli and veggies, it’s delish just the way it is. Apologies again.

Thanks Wendy-actually diced human hearts sounds absolutely delicious...along with small bits of iron that add that necessary source of bad-assness!!

Just take a look at Mr Reo and then decide if you want to modify the recipes he lives by.

Wendy: Thanks for the Elk sausage recipe, I've been looking for one. I may cut out the eggs and veggies though. Appreciated!

In all seriousness though that sounds very good. Reading these comments also reminded me I need to pick up that book Mr Reo suggested. I think it's Eating for Life. Gonna do that now!

all this talk about sausage reminded me of this farm in Sussex, NJ

Pastured Grass fed and finished beef and pork.

$4.50/lb if you buy half or whole beef or pig. Anyone with enough freezer space want to split one with me?

Oh and Liz, and anyone else looking for great sausage... (sorry to highjack Wedny)...
Jones Dairy Farm Sausage and other products
No nitrates and some products are even gluten free! I get them at shop rite, fraken delicious!

Nice recipe! I love frittata anything! Going to buy a glass baking dish tonight (reason to shop). Thanks "Lady Reo" btw, how are you feeling?

@Jonze - Put the Credit Card down slowly maam and step away...

@Jonze: What time should I arrive for dinner? @Gregg: Nice!

Rhabdo,not only was it a pleasure to WOD with u this morning,but also an absolute honnor Sir! 6:15 is beast!

The Hip is Healed! I took a few days off - still need to go light on any sort of weighted squat, but everything else seems to be working just fine! Thanks Maria... Occasionally people ask me what I eat - ...here is a typical day of Lady Reo's Eats...Jason's daily food list is much bigger. 4:45AM. (pre Workout) tbsp pure coconut oil and a few goji berries and 1 cup of coffee with pure stevia. 6AM. SHAKE- 1c. skim milk + 1c. water with 1 scoop protien powder, half a banana,1tbsp flax meal, 1tsp maca powder, 1 tbsp psyllium husk 9AM. water Egg/Broccoli Fritatta cup of coffee and sometimes 1/2 grapfruit or small orange or berries 1 cup coffee with pure stevia 12PM. Water 3 slices turkey on 2 sl. whole wheat bread with lettuce, mustard, 1 slice of LF Swiss and 1/2 avocado 3PM 1/2 cup no salt lowfat cottage cheese with one orange or berries and 3/4 cup of dry Kashi (heart smart) cereal with cinnamon and Agave, Hot Tea Green, black or white 6PM. water. 1 apple with Natural peanut butter, 1/2 cup fiber one cereal and one small container 0% chobani or Fage plain greek yogurt with drizzle of agave. chamomile or bed time tea

"Lady Reo" glad your feeling better! Let's blame that injury on "King Reo" :-) Gregg I'm using cash tonight! Credit card is maxed after dress shopping the other night! Ben late night at the job - just enough time to pick up that glass dish from Marshall's...

It just aint right Ben

All this talk of half and whole pigs reminds me of the Anthony Bourdain show. Sounds like u all should do a Paleo cooking show.

Beautiful Wendy - you know you are one of my dearest. But I'll keep a bit of my protruding behind so that I do not have to give up chocolate. :)

I wished I pushed harder on that WOD today. Shoot! TJ -- your performance today will be my inspiration for leaving it all out there on the next one...

everything hurts

Glad I could help!

Just got home, @#$#$%@#$%!!!!!!! Thanks Renel and Liz, anyone who works out that early in the freezing COLD is also a beast. I will never again.

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!!!