WOD

Hahaha I just read all the posts from yesterday! Y'all are bananas, and I love it! Have fun today in costume. I wish I could be partying with all of you.

Nice costumes today people, I was going to wear mine but wasn't feeling it today. I forgot to post my CFT yesterday so here it is BS : 420 SP : 225 DL 570 = 1215

Costumes were awesome today. GFCM is clearly the hottest box in the country! @Gregg: Thank you for your teaching and knowledge during CFT last night. I really appreciate it.

Due to the extreme agility of the Guerrilla Army, thankfully no one was injured when this vehicle attempted to run them down during a WOD. More to follow on this amazing story! Back to you Gregg!!!!

This has been a really tough week of WoDs... I will in tonight to do something. Good luck with the PRs my peeps!!!!!!!!

WHY DO WE DO CROSSFIT TOTAL There is room on this planet for another approach to testing absolute strength. And it apparently falls on my broad, hairy shoulders to announce the development of a different way to do it. Coach Glassman discussed this with me recently, in a conversation about increasing CrossFit’s strength base. We have talked many times about the fact that people who come to CrossFit from a strength-training background tend to perform better in the key aspects of the program. When you’re stronger, metabolic conditioning is easier and endurance stuff (i.e., 5k or 10k runs) is about the same—and workouts like “Diane” (three rounds, at 21-15-9 reps, of 225-pound deadlifts and handstand push-ups) are just not possible without a considerable amount of strength. In essence, it is easier for a lifter to improve his or her time on “Diane” than it is for a runner to develop the ability even to finish the workout without scaling it back to a very light weight. So the conversation focused on a way to work more strength into the program while maintaining the CrossFit approach to it. Powerlifting has been very successful in its approach to strength testing and training, but it is plagued with what some consider to be significant problems. I have great respect for powerlifting, having competed, coached, and announced in power meets for 20 years. Without belaboring the issue or attempting any judgment beyond these comments, I see two main problems with it. First, the use of equipment that enables otherwise impossible weights to be lifted inflates the total. “Raw” meets, where the only equipment allowed is a belt, address this issue. But the second problem remains: the bench press. It requires special equipment, it cannot be done with limit weights safely without spotters, and it is not a very functional exercise since it is performed while lying on a bench that supports the weight during the movement. The way to bring more strength to the CrossFit approach is with the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique-dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary. In a meet situation, the lack of spotters for two of the lifts speeds the progress of the meet and reduces personnel requirements. The lack of expensive personal equipment reduces the investment necessary for participation. But most importantly, the CrossFit Total more accurately reflects the level of functional strength available to an athlete than any other test available.

LADIES NIGHT: Are people around the weekend of Thanksgiving? Is there any interest in doing ladies night on Sat. Nov. 28th? E-mail me at michele_02163@yahoo.com and if we have a critical mass, we will proceed.

HAHAHAHAAHA, Sat Nov 28th is Life of Agony Concert and CAITLIN will be with THE MEN!!!! HAHAHAHAHAHAHA. Why? cuz its always more fun on this side!!!!

Greg - stop being an a-hole.

Michele-I did intelligence work for 2 years(even though I'm not that intelligent)...your ladies night will never be a secret...we will find you. In fact I already know what y'all are doing even though you don't.

hi guys! can't wait for tmrw's halloween wod! today i'm a bat in the office. tomorrow's costume? can't tell u! :) bye.

I'll be there tomorrow morning for the fun.

Caitlin -- SHOOOOOT!!! But you can always drop those guys and come meet us at our top secret location (which even Scott will not discover). They will be easy to shake. Just point at some attractive woman and run while they are distracted. And just think, that night is when all the hot college guys are back in town partying with their homies. You don't want the GFCM guys playing interference! Better to be with the hot ladies of GFCM.

Ben, I was genuinely inspired by your post yesterday, and this AM had a very different kind of GFCM experience that's may not be about fire breathing, but is about pushing yourself. I wasn't looking forward to today's CFT. My back's been off since Wednesday--felt good today, so I figured I'd come in, but didn't really know what I'd do. Trying for PBs could end up sidelining me for god knows how long. So, i worked at low weights for sets of 5 reps, and here's what happened. I really broke parallel on my squats for the first time, enough to make Drea smile. And i made good headway deadlifting with form that does not include my chest and shoulders pointing at the floor. No big deal, except that my body wouldn't do these things before now, hard as I've tried. I left GFCM feeling really good today by turning a negative to a positive. So maybe i didn't breathe fire today, but I did get a different kind of personal best. Thanks Drea,

REMINDER – REMINDER – REMINDER

There will be people in costume tomorrow for both the 9 and 10 AM classes – be one of them and possibly win a hoodie compliments of Gregg.

G- You better hope you can attend "Ladies Nite" because you are no longer welcome at the "Man Party"

Attention - Attention - Attention The Activity director has been fired

"Homies" really Michele? Really? You just said "Homies"

Oh snap. Fo shizzle.

Krump, glad you enjoyed the post. I had a similar experience today. I haven't done any heavy/strength training since mid-September because I hurt my hip/back. Since then I've tried to take it light on WODs, rest more, get treatment, stretch, take Advil when I needed and apply heat every now and again. It's only been maybe the last week and a half that I am able get out of a chair without pain. Despite that pain my challenge has been holding myself back, taking it easy to give myself a chance to heal. Some of things I have done have been questionable like doing FGB IV or Diane when I shouldn't have. But for the most part, I've kept my enthusiasm from getting me hurt further.

This week I decided I would do CFT when it came up but I would tread lightly (not trying to reinjure myself). As it turned out, my CFT was a full 200# less than my last CFT. But I was actually very happy with my performance. For the sqaut I was extremely conservative but when it was said and done I was confident I could do much much more. My press wasn't im-press-ive (haha) but I can chalk that up to heavy presses and heavy bench presses yesterday. When attempting my DL, I got a little nervous about my hip/back and lost form immediately but still moved the weight. This was all after a short but hip/leg intense row workout with Scott-La-Rock (I propose this as Scott L's new nickname) an hour earlier and after two 8 round tabata rows yesterday.

Today was a reminder that the "WORK" and "INTENSITY" I mentioned yesterday doesn't mean setting PRs all the time. Sometimes it means dialing it back when you need to. Today I measured my success by the absence of pain and the confidence that I will still be able to meet my CFT goal of 1,100# or more by the end of winter. Ok, no more long posts for a while.

I posted something like this back on Columbus Day; That was our first "free workout". From there we went into foundations. A class with about 3-4 days break through the month. I belive that 10/30/08 was our first "official WOD". How 'bout that boys & girls (cats & kittens)? See you at 5.

If I dress up in drag can I go to ladies night?

@ CEO - who the heck fires a free Activities Director?
@ Doug - depends on what you wear tomorrow for Halloween.

Doug, Gregg is the best person to ask all drag related questions, he shaves his legs and moonlights at Lucky Cheng’s on the weekends

Just a thought for all those dressing up tomorrow: Please try on the costumes today and perform various movements that are Crossfit related in front of a mirror. If you can see any of your "specialness" I suggest you bring a tip cup. As much as I appreciate the "freebies" you should probably start charging for them. (Oh, my take is about 90%. I'll even throw in a wink and a smile.)

CF total 715 (up from 645 last time)! Sq went from 215 to 240 and I can go up DL from 305 to 325 Press from 125 to 150 So I still can't beat my genius 8 year old son in chess, but I am pretty sure I can pin him wrestling now!

interesting conversations today :-)

Did the charles river wod today(my own making)

Run from MIT to Harvard
10 minutes of Cindy at a jungle gym I found
Run back to MIT.
4 +5 +10 rounds of cindy
Total time 43 minutes.

Back to NJ tomorrow but not until after the halloween fun :-(

BS : 350 SP : 200 DL : 460

Tonite was an interesting night for me. I actually did not get to really finish and wish I got there earlier. Total Days are more mental for me and need to get there earlier to put the time in. Today was POOP for me. 345 BS 175 CRAP SP and had to settle on a 365 DL. The gym was closing! 885 total. Need 1000.!! Work seems to get in my way. Not making excuses because excuses are for chumps! I'm pretty upset and it didn't really hit me until now. Just venting. And Rhab, Enrique Igleseas did not help either. Rhab, Brian, and I had a moment tonight.

BS:230(up 5#) SP:140 (up 5# and took max effort to getter up) and DL 275 (up 10 after which I called it a day). 645# up 20#

835 - looking for 1000 by year's end. Gregg gave me a plan. He may not be nice to me, but he really knows his stuff. Vic and I had a moment.

ive been up since 3am watching the worst movie ever.

Happy Birthday Bill. I almost spit out my breakfast reading the posts from last night. So funny.

Heavy Weights Don’t Bulk Up the Female Athlete Bulking up is calorie dependant. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most female athletes perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.

HAPPY B-DAY BILL (FELIZ CUMPLEANOS)

Happy Birthday Bill

BIRTHDAY BEATDOWNS!!!!!!!!!!!!!!!

Bill$, happy bday! great wod today. i will be in later.

happy birthday brohamster. see you later, party time.

Happy birthday Bill$. You are the reason why I quit bodybuilding style and took up crossfit style...................not.

Bill$, my first ever GFCM coach -- you're the best. HAPPY, HAPPY, BIRTHDAY!

Happy Birthday Bill$ from the both of us.

1. Happy Birthday Bill$

2. I had a thought today and the video (hope it works) below brought it home for me. Every day that I come to GFCM I witness a "Pele moment". In the movie "Vision Quest" (one of the best sports movies ever made BTW) the friend of a high school wrestler (Matt Modine) explained to the the wrestler why he was missing work to come see his match. He recounted the first time he saw Pele, the famous soccer player, do a bicycle kick for a goal to win a game. Teary-eyed, the friend explained it as the most beautiful thing he had ever seen. He went on to say he didn't want to miss the young wrestler's "Pele moment". That's why he was taking off from work.

Every day I come to GFCM I witness Pele moments. If you haven't noticed, we have some FireBreathers (FBs) at GFCM. But here's the beauty of the thing. Breathing fire isn't reserved for the few born with unnatural talent. That isn't why they became FBs. The reason they became FBs is because they put in the WORK! Which gives me comfort in knowing that FireBreathing is within reach of any of us as long as WE put in the WORK. As one FB said to me, "What one man can do, another can do."

We can all work harder. We can all be more consistent. We can all eliminate negative self talk. We can all eat better (or more or less), get more rest, concentrate more and attack our workouts with more intensity. We can all ask more questions. We can all have fun. We can all record our workouts in a journal. We can all arrive early and stay late. We can all study more. We can all experiment and keep what works and discard what doesn't. We can all get our asses BACK ON THE BAR even when our lungs and muscles tell us we are not ready. We can all learn from our successes and our failures. We can all do this over and over and over again. With that is there any doubt that Michelle will lift more weight or Jonze will gain more endurance or Mike D will get more chiseled or Doug will keep his fire burning or Gregg will get 70s BIG or Reiko will get that muscle up and Ann will get that pull-up or Rhabdo will get more Rhabdo-ish? HELLZ NAH!

The best part is when we can transfer these lessons of hard work, intensity and diligence to other aspects of our lives. Because we do this hellish sh*t, we are better prepared to get that promotion, endure an impossible boss or be a better boss, grow that business, be more affectionate and attentive with our loved ones, get into that school, study all night, mow that lawn, plan for that retirement, and generally just be BADASS in life! Check the video.

Ben - Nice post. Billmoney - happy birthday! We will celebrate on the dance floor at the holiday party! Michele - girls nite sounds great. I'm in. And looking forward to getting to really know the awesomeness that is the females of GFCM. Jason S - no one saw your time at 6 last nite; we were all looking at your abs... :)

went for a run this am

Ben -- You're my kind of guy. LOVE IT! Thanks.

Ben, you are hired as the GFCM staff writer. The following is a very difficult idea to convey yet you put it in a very understandable language. "Breathing fire isn't reserved for the few born with unnatural talent. That isn't why they became FBs. The reason they became FBs is because they put in the WORK! Which gives me comfort in knowing that FireBreathing is within reach of any of us as long as WE put in the WORK. As one FB said to me, "What one man can do, another can do." Thanks Ben and yes you are a Fire Breather!

P.S Ben, all the ladies of GF just fell in love with you.

Gregg, hopefully one of those ladies goes by the alias of "Jonze". (Had to do it.)

43:48rx the 5th round took forever. I was completely out of gas but I had to finish. I definitely don't get any style points for this one.

It was a set up Ben

Andrew R -- congratulations! Your workout today epitomizes exactly what Ben's very eloquent and inspring post expressed. You are now Ben's poster child!

Andrew R -- Congrats! Your effort today epitomizes what Ben so eloquently expressed in hisinspiring post. You are now his poster boy!

Should I say it a 3d time, for more emphasis...??:)

jon f, I often think of something you said one late night when we were doing some crazy clean workout. You said, "I can only get better from here." When I'm feeling like deuce (shout out to Rhabdo) about a workout, I tell myself this. Keeps me coming back for more.

Evening classes – there is left over birthday Frittata from Bill’s morning classes on top of the filing cabinet. Please help yourself; it is Wendy Reo’s recipe that I used. 24 egg whites, 12 whole eggs, crumbled sausage, red and green peppers, onions and spices. There is no oil, bread, flour or anything that is not CrossFit friendly used – this frittata is packed with protein. I recommend heating a piece for 30 seconds, but you can also eat it cold. Will the last person put the remaining in the fridge or the empty containers in the office so I can grab them tomorrow morning?

Dayum...if I'd known there was frittata @ GF I wouldnt have gone home for lunch. I can't get any later. Have to get to my other employer right after work. Good frittata: Nicolo's Bakery on Balwin Street Montclair. All different types. Great Sunday morning breakfast on one of their rolls & ketchup.

Ben- i realize my name is not "Jonze" BUT my crush on you just grew, exponentially.

Hey Liz W are we going to LuLu outlet on Saturday after the wods? Hit me back! Bill$$ Happy Birthday!! Thanks for WOD 2 last night!

The 9 am class ruled. Thank you for letting be stalk each and every one of you. I attempted this alone today 24:35 women's rx. I came to the conclusion that WODding with people is more fun, and I will try harder, in the future, to not be 7 min late for class anymore.

Caitlin, you are amazing.

nah reiko.... YOU are the amazing one.

Thanks Ben for the shout out! "Light Weight!!!"

Bill-Happy Birthday, you are awesome! Ben, single greatest comment ever since I have been @ GFCM.

Ben I cant stop watching that video. Bill Happy Birthday, for the 100th time.

Caitlin, you are a phenomenal woman!

http://www.poetryfoundation.org/archive/poem.html?id=178942

27:17 Rx for me. I'm a little bummed b/c I did it in 26:30 Rx in August after doing a 20 mile bike ride in the morning. Legs just not feeling it today. But I did keep pushing, thinking about Ben's post.

Caitlin -- I did not mean to say you're not pretty or cute cuz you're that too! I just love that poem and you embody a lot of what she writes about.

That was nice Michele and true

7PM class did great, and big props to Deb for finishing the WOD once the cap past.

Michele, you really have no idea how much that meant to me. CrossFit women are so amazing. I feel we often only see the power, focus, strength, determination, skill, intensity, and beauty in those female firebreathers who surround us. Our self excluding myopia is what inspires us and drives us harder to become more like the woman 5 paces ahead of us in a run, or 10# heavier in a lift. It is the ultimate compliment to receive kind words from these women we try, so hard, to emulate. So, THANK YOU MICHELE.

thanks to everyone for the birthday wishes... You all rock. The end.

Go James!!!!

AWESOME!!!

so cute!

Warrior in training!

He gets those flushed red cheeks from his mama! I personally love the pose form!

Guerrilla’s make great looking kids – every kid picture that Gregg posts is more fierce then the next. Good job James, you are an awesome athlete – I’d say in training but with parents like Michele and Dave you are a natural.

Rhabdo: I can't get the girly dance songs you were playing at the 7 pm class out of my head last night! Make sure you bring your ipod to the holiday party so everyone can dance to them -

Cute kid. But I think I can take him in a 50m sprint. (haha) He'll have in an 800m run though.

Bill$/Reo, I totally bagged that workout this morning. Guess it was one of those days. I'm saving up for early Saturday. Scott, that workout was stoooooopid hard! I'm going to try it one of these days though (maybe St. Patty's Day).

Speaking of Crossfit kids I was just reading this today: CrossFit Kids Sane nutrition for kids in 150 words Our goal with kids isn't to get them on the zone, but to get them to think and make good choices about what they eat. Our goal is to teach them very basic concepts, sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don't avoid them. Pasta, white bread, and white rice are not that good for you, stuff that's red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it. Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don't eat more.

11:13rx

dan! did u see my time tonight? i was crying in the corner after i was done tonight and didnt see the clock......just curious.......EVERYBODY AT GUERRILLA INSPIRES ME TO DO MY BEST!!!! THANK YOU!!!!! GREG-YOUR AN AMAZING INSPIRATION TO ME!!! THANK YOU!!!!

Just wanna say I love GFCM! 6pm was jammed with devoted Guerrillas. It was just awesome. Nuff said!!!

Oh, 8:27 RX, in case you're keeping score. And Happy Early Birthday Bill$!!!! We love you for some strange reason!

everything vic just said in the two posts above (except the time, i can't remember mine, only that it was 10 seconds slower than gregg)

ATTENTION LADY GUERRILLAS: GFCM LADIES nite Saturday Nov 14th at a secret location. Contact me, Reiko or Maria for the highly confidential details.

I feel like deuce son.....Nice seeing everyone tonight.

Thanks everyone for getting me through the WOD tonight, I couldn't have done it without you guys! 6 pm class rocked, I love GFCM!!!

7:33rx great energy at 6!!

11:21 Rx; unfortunately my right lat started feeling tweaked right after the workout, still feeling it tonight. Think I may have to take tomorrow off (which tells you how crappy I feel) and hope it relaxes. Not a happy camper, i mean Krumper. Bill$, sorry to miss your birthday, have a great one.

AHAHAHAHAHA... the ladies are already screwing up "Ladies Night". Real smart to book it the night of the Glassman seminar when everyone will be getting together afterward. Who is in charge of this mess?? Guys, no worries. We will plan another successful man dinner soon.

Maria -- Apparently Gregg is worried he will look bad in front of Glassman if no GFCM ladies come out to socialize with him after the Glassman talk. So in order to protect his delicate ego, I will look at alternative dates.

6:56 rx Jason... you did this wod again? WHY!? nutsokookamunga.

Blasphemy Michele!!!

Gregg -- You mess with the bull you get the horns...

Michele can you please sit in the rubber band chair behind the desk and yell at all of us again?? that was great.

Paleo+ CrossFit: It might save your life. By robbwolf | October 23, 2009 Check out the email I received from Hans: Robb- I have had loads of clients lives changed from Paleo eating and CrossFit. Much of it do to your site and work. I have been stoked to get to see lives changed for real. As for me personally, when I adopted paleo (Oct 2008 after your cert at GSX) in place of decent success from the zone, and I too was pleased. Much leaner, much stronger, performance took huge leaps after being flat lined for some time. I noticed sleep quality increased and common allergies went away. This was cool no doubt. However in April of this year I contracted the very rare Group A Streptococcus blood infection leading to streptococcal toxic shock syndrome. This is the same shiz Oprah did her big “Super Bugs” episode on. (this actually aired while I was in the hospital leading to a near breakdown by my wife and family) The first double hand transplant recipient lost both hands from this nasty stuff. Long story short I was moments from being placed on a ventilator due to my lungs shutting down from the infection. My liver was nearly non-functioning and my kidney’s were enlarging. I was under the care of numerous specialists who collectively told my wife I most likely wouldn’t pull through. She was preparing to tell my 8 and 6 year old boys daddy isn’t going to be around anymore when I made a turn for the positive. After 3 day’s in ICU and a week in the hospital I was released to go home. My infectious disease specialist visited me before I left. He asked my about the foods I ate. I explained the paleo deal and asked him “why do you ask?” He said, “because I have no doubt this saved your life. I have seen very fit, healthy people die from this stuff (10,000 people a year get this bugger and over a 1/3 die) and you are the first patient that didn’t need insulin during your stay in the hospital. (I’m unsure of the significance of this, but he explained when under serious infections most people are given insulin…) Then he said while I was in a delirious state in ICU I must of heard him talking about administering insulin to which I argued “I don’t need insulin! I eat in a way to control insulin sensitivity. It’s why I don’t eat any fucking grains” My wife was shaking her head thinking “even while he’s dieing he’s telling people to cut the grains. he is crazy!” What can I say, I believe it! My pulmonary specialist was the next to visit. He asked if I exercised. I then told him about CrossFit and my recent love with oly lifting. He said, “it’s a miracle you don’t have any permanent damage to your lungs. The capacity and strength of them is quite impressive and your fitness is the reason you survived this.” He said once you recover get back to it! He actually may drop in our box and try CrossFit out for himself… So I entered the ER at 203#’s and 8% body fat. No weighing or measuring. The few weeks before had PR’d C&J, Fran, Mile time trial, and max height box jumps. I left at 178#’s a non functioning right shoulder (still rehabbing and getting functionality back) and a bit of pneumonia. Now I am not complaining about the shoulder, since I have ALL my limbs and digits still! From all my medical folks, I was lucky to be alive. From myself and my wife and kids THANK YOU FOR WHAT YOU ARE DOING! -Hans One of the most interesting things about this is the profoundly improved insulin/blood glucose control Hans displayed while sick. LPS (lipopolysachride) is shed by bacteria and it seriously arouses the immune system. Sometimes to such a degree that the subsequent cascades of cytokines end of killing the individual. All of this represents a form of inflammation that has gone wildly out of control. If we have attenuated our basal inflammation by controlling insulin levels, reducing gut irritation, and keeping our n-3/n-6 fats in balance we are not only protecting ourselves from chronic disease but also acute illness such as bacterial infection and I’d wager things like the H1N1 flu strains. Rip appears to be spot on: “Strong people are harder to kill than weak people, and more useful in general”.

Now that's a handsome group of folks... 'specially the kid in the black and white striped sweat suit. She is a looker!

Who's the dude with the sweaty pits and the awful overbite?

that video is siiick

Looks like the beginning of an f-bomb is on Charger's lips.

So I finally called an orthopod (MD) about my elbow...being non-bionic is really f'ing annoying

DREA'S Hints for Living Life: In hindsight, the realization that eating a cauliflower/broccoli combo might not have been wise could, perhaps, have come a little earlier.

I <3 CFGM. Joe G- i was thinking the SAME thing.

Bill$ in his earlier days

Testing:

practicing my computer skills...the above pic should read "Get 70's Big"

Jonze, that pic looks very familiar. i don't know why..

Reiko, it's apart of our coach's diet...have you checked the frig in the office lately???

Jonze - today's blog post on 70's big site is titled "Women heart guys that are 70's big." i bet more peanut butter and chocolate bars are re-stocked!!

6 rounds 7/7 95#

Felt very bad all day till I WODDed. Went to bed before 11 last night but still felt like deuce all day. I was touched once again by the 7PM class tonight because tonight was our biggest class yet!!

Great WOD!!

"Lets go take pictures of each other doing handstands and lifting barbells with 5 kg weights"

CMAD, thanks for the info about my question.

awesome use Sean

That guys has pretty thick triceps. Blog discusses the weekend.

Rhabdo I think I may require slightly more detail on the weekend. I heard there was spinach eating on facebook.

krumpstyle - great time yesterday! your house is beeeautiful. and your wife's mac n cheese was yummy! :)

ALL: Life of Agony is playing a onetime show at Starland Ballroom in Sayreville on November 28th and will be playing the entire "River Runs Red" album from start to finish. (You have heard this a thousand times in GFCM as I demand Gregg play it daily.) The tickets are only $25 each after all the fees so there is no reason why all of you should not be there. Its going to sell out so don't wait for Gregg to buy tickets for you or you won't be going. :)

Buy your tickets here right now!!!!!! CLICK ME

Two reminders:

1. Costumes are optional but strongly encouraged on Saturday 10/31 for both the 9 and 10 AM WODs. Gregg said Joe G is buying Gatorades for everyone dressed up.

2. Anyone interested in Halloween Zombie Run at CFit Brooklyn Friday night let me know. Details below and my email address is: lizziewall@hotmail.com

On Friday, October 30th, CrossFit Virtuosity (Brooklyn) and CrossFit Long Island City will be holding the first annual Halloween Zombie Run, a 2.5 mile haunted jaunt from Brooklyn to Long Island City. The after-party, hosted by CrossFit LIC, will begin at 8 pm.

Arrive, in costume, at the Brooklyn Barbell Club (221 North 8th St.) by 7 pm. We will then embark on a 2.5 mile bi-borough run up through Greenpoint and over the Pulaski Bridge to CrossFit Long Island City (5-26 47th Ave, Long Island City, NY 11101). It's free to participate, and you don't need to be a member of either gym.

Ok, so people are showing some interest in the costume gig for Sat. So let's go with it. Make sure its something functional (ie. you can WOD in it!) Best Costume (as judged by your peers on the comment board) will win a GFCM Hoody.

I have GFCM hoodies for sale. See me after six o'clock WOD (back of my suv).

HAHAHAHAHAHAAHAHAHAHA

I saw Joe G. selling small animals out of the back of his SUV in Bayonne. I think they were mostly ferrets, hamsters, and pygmy goats. When I asked an old guy, that told me his name was BOB FROM BAYONNE, why he just bought a pgmy goat, he told me, "How could you pass up a deal on a pygmy goat being sold by a guy in a ballerina tutu wearing a red clown nose practicing double unders." I just have no idea where Joe G. got the animals from.

Scott - Stop doing surveillance on me!

Anyone want to do a group costume? I was thinking 5 of us could go as Gregg, Dera, Rhab, Sean and Bill

JG - ferrets smell. don't carry them in your car...

What's bigger...that tree or Owen's inflated ego?

Damn, Doug. Spoiler. I had my "Gregg" costume all ready. DCs, a salt & pepper man wig, a Venti Starbucks and a XFit community is out to get us attitude.

Doug.. That would be absolutely hilarious.

Hey Ann thank you for the massage this morning. I know I was all sweaty! You are the best and I mean that!!! Drea thanks again for the tips on my DL. I will be bringing you the whip for Saturday. All you need is a one-piece black catsuit :-)I posted some more pictures to shutterfly. Copy and paste the link into your browser. http://guerrillafitnesscrossfitmontclai.shutterfly.com/#

Holy Crap!! Please check out Rhabdo's earlier years (before Guerrilla Fitness) http://www.youtube.com/watch?v=pes7qYWNngQ

Oh em gee. The pose down at 1:02 of Jonze's Rhabdo early years youtube is uh.. very enthusiastic!

A+. Would watch again.

I am long 3 Life of Agony Tickets.

I will be dressing as Rich for Halloween because I think he's cool. So if you see me Rich leaving in the BMW dont be alarmed.

I realized I posted the wrong link Sunday...I wanna see Sean and Drea do this for a WOD: http://www.youtube.com/watch?v=B5E8BaxRvCA&feature=related

My Ego is well documented with references available upon request in order to justify its existence.

Sincerely,

The Man, The Myth, The Enigma,

W

"I can feel it in the air I breathe! I can see we all agree Unwilling to change for society We'll be who we wanna be...We are the underground...We are the ungerground"

AAAAA Ben -- I had my "Gregg" costume all ready too, including the venti Starbucks, skull attire and big sweatpants! Back to the drawing board...

btw, thanx Gregg and Scott for your help with my DL.

and Maria you are my inspiration for HSPU!

Owen - Please tell us your not admitting to owning those shorts.

Ahh Michele you are too sweet - thanks. My HSPU are not there yet (perhaps far away) but I'm confident by 2011 I'll be doing them. lol! Your energy inspires me to dig a little deeper. Thanks for your encouragement!

Anonymous...name yourself or SHUT YOUR FACE!!! COWARD!!!

This was tough 8:12 RX followed by sub 8 2k row 20 mins after.

Just grilled 9 chicken burgers cause thats what it takes son....

Great Lyric Scott R!!

I love Rich

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

Damn lots of good WODs i'm missing this week. I'm moving our data center 130 miles today. I.T. really is the new sweat shop. :-(

Have a great WOD everyone.

awesome WOD yesterday Gregg, can't wait to do this one, thanks for the motivation yesterday, helps alot

Hopefully my 24 hour carb binge will fuel me through this workout: the equivalent of one whole cheese pizza, steamed pork dumplings, a pint of shrimp fried rice, a Wendy's Frosty (chocolate), 3 buttered bagels, a Corona and a Dr. Pepper. Back on the wagon today.

Rich had a good WoD today.

That made me laugh Rich.

Carlos and Reo -- I've been meaning to ask you:

1) What do you eat pre WOD and when (i.e. how much time to digest)?

2) what do you eat post WOD and how soon?

I slept for time... until 11am. 12 hours of sleep people. Now I am off to the met for the samurai exhibit. BTW I am never taking off more than a week from weights again. The last two days crushed my muscles from being so out of practice.

I went to the endurance cert in Newport beach last weekend. Most of the time was spent teaching the POSE running method, the basic idea of which is efficiency of movement -- no heel striking, no striding = speed, ease and substantial decrease of pounding/impact on joints. The links below are to the reading materials for the cert. There is some good stuff in it. http://www.crossfit.com/cf-seminars/SMERefs/Run/RunCertDetails.pdf http://www.crossfit.com/cf-seminars/SMERefs/Run/RunningCertPacket.pdf

As a Navy SEAL / Olympic gold-medalist wrapped in body armor, I take offense to yesterday's video.

Fun times at GF as usual. Wendy, thx for helping me on butterfly pullups.

CMAD-CARLOS, did you ask the question I emailed you to ask RW????? Are you ignoring me??? I will hunt you down until I get an answer.....CARLOS-CMAD, did you really go to that seminar with RW??? Were you lying??? Are you going to answer my question???????

"Jonze Part 2" 5 Rounds: *50m Sprint *15 Squat Thrusters *15 Push Ups *15 Sit-Ups *15 Superman Cool down/Stretch: *400m Casual Walk Pressing up onto Toes Arms overhead *Hamstring Stretch *Quad Stretch *Glute Stretch *Shoulder/Chest/Back Stretch *Sampson Stretch

Michelle, even though you didn't ask me I thought I'd share ('cause I have nothing better to do).

Pre-WOD (no more than 60 min prior): whey 20g, Gatorade 20g (for glucose), creatine 5-10g (if wod has heavy-ish weights & strength days), glutamine 2-5g, vitamin C 500mg, taurine 1g, L-arginine 3g, pycnogenol 80mg, rhodiola rosea 500mg (on AMRAPs and long WODs, just started taking this), ALA 25mg. I typically take these supps separately but Training Day and Jarrow have products that are basically this supp mix. Every now and again I'll have some Starbucks or a 4-Hour energy shot (caffeine/B-vitamins) if I feel a need an extra boost. Sounds like more than it is.

Post-WOD (within 60 min of finishing): if Corona and pizza are not available then, whey 30-40g, Gatorade 30g, glutamine 2-5g, carnitine 500mg, CLA 2g. Again, those two supp companies have mixes you can take post workout that are similar.
If I had to say what was most beneficial/effective for me, I'd say the whey/Gatorade/creatine mix. The other stuff is just fluff. You will see an immediate (within two weeks) improvement in your strength.

Hello Scott, To which Scott am I talking to Lewis or the other one. According to Gregg there is two of you. Regarding your ? I never received and I asked Gregg about when you were sending your email. Post it on the blog or send it to me again. I can always email Rob or I might know the answer already. Sorry I have not answered you but I did not have the your question. As everyone at the box knows I am pretty good at helping people out. So post the question I will see how I can best help you. CMAD

CMAD. Thanks. I know you are great with helping everyone out with ??? so a lot of that is busting chops. Anyway, my question was if RW thought that 2 scoops of Muscle Milk, mixed with water, with 1 cup of blueberries and 1 banana was a good post WOD meal taken about 1 hour before I WOD. Also I have 2 scoops of Muscle Milk after I WOD, only water no fruit this time. Thanks CMAD!!

Hello Michelle, The pre and post wod meals will boost your performance but you will not gain the full advantage of them until you begin to modify your eating habits through out the whole day. This process is not overnight as you have to reverse your body's eating receptors to how they are suppose to really work. Which means that at some point or another you will either have to Zone or Paleo. Keep in mind that these are really not diets but a lifestyle way of eating. The good news is that you will see changes withing 4 to 6 weeks of starting it. Now as to your question: Pre Wod: Low glycemic carb (honeydew, melon, watermelon) you must also eat protein with this about one hour or hour and half depending on your stomach. No fat. You can do a cup or 1 1/2 of the carbs I mention above with Isoflex or Isopure protein they are both very low in carbs. You can find both at the Vitamin Shoppe store. The reason for the specific fruit is that their low glycemic level slows the breakdown of the protein during the WOD, therefore allowing you to not fatigue so fast. The protein you can put in a bottle of water and only drink half of it Pre- Wod since you will only be adding to what is already in your body. Post Wod: Drink the rest of the protein along with a high glycemic carb such as an apple or pear no fat there is 30 min window for this. You must control your food intake during the day as all of this adds to your caloric intake. But more important than the pre post wod meals is the total modification of your food intake, with that change alone you will improve your overall effectiveness and genetic disposition which will improve your performance in the wod's CMAD

Thanks Ben and Carlos!

Hello Scott and this can also help Michelle, PRE-WOD CHOICES: One hour prior to exercise: Protein Powder with fresh fruit low in fiber (ex bananas, peaches, cantaloupe, honeydew and watermelon. Fibrous fruits to avoid include apples, berries, dates, figs, grapes, pears, mango, papaya and pineapple. Unsweetened apple sauce this is low in fiber and has a low glycemic index. Baby food including animal products chopped meats such as turkey, fish or chicken. Add BCAA to the meal also this improves time to exhaustion and maximum power output. Take about 6 grams. So Scott in your case I would substitute the blueberries for any of the other fruit I mentioned. If body composition is not an issue for you keep the Muscle Milk according to the nutritional info online its 12g of carbs plus I did not see any BCAA in it. The Isoflex is only .5g of carbs (yes that is a point not an error.) therefore is leaner plus it contains BCAA'S in it. I don't know what your goal is body comp wise so it is your choice. Your Post Wod looks good since Muscle Milk has 12g of carbs in it already. I do the same except I do it with the Isoflex. The information above does work well ask Gregg he has personally seen the massive improvement from when I recently began following this. The information can be found on The Paleo Diet for Athletes pgs 18-26 and Rob Wolff blog on Pre-Post Wod nutrition.

Thanks Wendy for your stretching/yoga tips and techniques. Your energy and enthusiasm are contagious!!You rock.

The WOD at Crossfit Relentless in West Hartford Conneticut was death today. I wasn't that nervous because in my opinion most of the stuff that was in the WOD I felt pretty strong in. However towards the end 3 rope climbs had to be done which at this point the juice was gone. Following that the WOD ended with a 500 M row on the SKI ERG which truly sucked and was my first time ever using one. I was so happy once it was all over leaving with the HERP on my right leg from the rope climbs. Hopefully that doesn't offend anyone. I felt like today was my first crossfit WOD lol. It ain't easy Wodding on the road nahmane.

I went out tonight. With non-crossfit friends...

REASON# 3 WHY HEAVY WEIGHTS DON'T BULK UP THE FEMALE ATHLETE: Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles. And, according to Zatsiorsky and Kreamer in Science and Practice of Strength Training, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues

Rich, or anyone interested, good reviews and actual testimonials on different shoes at another CrossFit site.

Awesome pic. Caitlin, right on with that post...right on.

Nothing worse than that Caitlin, I hope it was a decent experience instead of an angry one. I know from experience.....

caitlin, i'm glad you survived.

HYSTERICAL PHOTO! BILL$ IS THAT U? new quote "Pimp'n aint easy"

Love this pic!

Any takers for the 7pm class tonight?

Rhabdo getting some "Fran" love over at CrossFit One World. When you get there scroll down and check the comments.

Caitlin, there is no such thing.

16:14 rx

Great pic!! "Badass Baby J"

Ben -- I will likely be in at 7 p.m. My son James has a cross-country meet this afternoon so I probably can't make it until then. Plus, Friday nights with Rhabdo are super fun. Any one else? We could raid Gregg's fridge for beer after the WOD (even though I hate all beer except Corona in a bottle with a lime, preferably on the beach).

Ok i'm game, My mother-in-law is in town so no reason for Gregg to rush home. Party time at 7pm class/Rhabdo comedy hour. Beers to follow and I will even pick up a few Corona's for you Michele. By the way, Crossfitters beware. Dont get too full of yourselves or somebody could make a parody of you like this one CHECK IT OOOOUT

i will likely wod at 6, and very likely hang out/drink beer at 7.

i will likely wod at 6, and very likely hang out/drink beer at 7.

Gregg, sorry about double posts. i got too excited about drinking beer.

Gregg, that video is like the funniest sh*t I've seen this year... only because it's true.

That video is HILARIOUS!!!

Ben just because I'm outta town for the weekend don't mean your A$$ should be hanging out drinking beer going to comedy shows. Take your butt straight home after that wod!!

oh and i miss you already xoxoxoxoxo

What did I tell u two about that stuff!!!!

I'm a lucky man. Miss you too, "Jonze". (Gregg, don't be uspet about the PDA... it just is what it is.)

Thanks for that link Ben I'm checking it out now. Gregg I enjoyed that video and the fact you referred to yourself in the third person, Rich likes that.

Gregg, that video was the funniest thing I've seen in a while. I had to watch it like four times because I could not hear it over my own laughing fits. The 9 a.m. class was "f-ing elite". 14:47? RX. Reo is a god damn machine! Gregg where is your H3 crossfit hummer?

im on a quest :) i am gonna use my blog as a way to stay accountable. (mike, no wild videos, i promise)

That video is friggin genius... In my 20's I was that guy that looked down on other people for their crappy taste in music, and it was a lot of fun making fun of Dave Matthews fans. But it got old, I grew up, and swore off that attitude. So years later I gravitate to a workout that, um, looks down on other people for their crappy workouts? Hmmm. Character flaw on my part? Btw, if you ever want someone to eviscerate your taste in music for fun, hand over your iPod...

REASON# 2 Why Heavy weights don't bulk up the female athlete: For women, toning is what happens when the muscle is developed through training. This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass. The “toned” appearance comes from removing the fat that is covering a well-developed muscle. By Tim Kontos, David Adamson, and Sarah Walls Elite Fitness

JG voice "Is Reiko the coolest woman in the universe, or what?"

Me likely lady muscle.

I'm back. I have been eating like a 70s wrestler for the past two weeks and am ready for some non-hike related WoDding

Because of Vic's raging jealousy towards mine and seans new found relationship can a WOMAN (not you gregg)from GFCM dance with him and take pictured for proof so he can feel better about this..thank you so much for your cooperation!!

p.s. reiko is the coolest person her JG is right.

Do you guys do the strength w/o first then the WOD?

yes jim

Looking forward to the Rhabdo class tonight. Pre WOD skills will be double bicep pose and chest/lat expansion.

welcome back W! that underarm sweat stain is fierce nahmane :)

No WOD tonight. College fair @ MHS...lets see who wants Rob and my $$. CrossFit scholarship??

So I was told I upset a few people a few days ago. One, please keep in mind that I am completly insane. Two, I LOVE GFCM. I love feeling like I am pushed to go farther, faster and harder. Three, unfortunately that is running up against reality. Reality is that I am not 20 anymore; I work in a job that is hard on my back, legs and elbows; I am human and I get hurt sometimes. I feel very discouraged lately because I am sore, things hurt, I cant lift as much as I could 2 months ago and since I love CF so much its very disheartening. Now if I was normal I would just lighten the weight and back off a bit. But Im totally crazy so I just opened up my big fat mouth. I have backed off a bit and I am starting to feel better. So I am not going anywhere becauce this is way too much fun and who would torture Gregg with a million questions. As penance I will arrive to GFCM at 8:30am on Saturday so anyone I upset can beat me with a PVC pipe.

Dammit Rhabdo, I'm gonna miss that pre-WOD posedown, always appreciate those few WOD's I can kill on. Gregg, more more weighted push-ups and ring dips please :)

315 on deadlifts 1:25 and 7:28

1:19 and then 7:27 for the run WOD. Hamstring still hurts so mile was painful. Great WOD'ING with Ben and Sean this morning. Thanks for doing that hellish mess of a WOD with me. Prowler update: Gregg will be putting an envelope up on the white board, right side closest to cooler. Write your name on the board, place money in envelope, cross through name.

300 on the DL's. I think I punked out a bit. My hamstrings are like slingshots. 14:49 was my total time with a 20# vest. I think I got it right, needed a tutorial from Sean. And to Doug, you should beat Gregg with a PVC pipe. P.S. Thanks Sean and to Scott L, it was a pleasure speaking to you. Gregg, I'm glad you left, I actually was able to workout without you bothering me.

Are we finally buying Gregg his coming out present Scott?

Do you think we can put an express order on that Prowler? The girls would like to have it at GF by the 31st. Why? We'll all have on our Halloween costumes which include thigh high socks and at least 4" heels. We want to include the Prowler in our workout that day :-) And Gregg, please give Adrian permission to wear her are tall socks now!!!

btw reiko, i like the ankle boot shoes you had on wednesday...

standard coming out present is a toaster

That was hysterical Doug!

thx Maria! doctors in my office call them 'smurf' boots... they clearly dont know fashion.

Great day today at GFCM. I was able to PR on deadlifts by a good margin and be pleasantly surprised at my 1 mile time. I went home with a smile on my face. Kick ass class at 5.

Kudos Rich!

And CONGRATS to Big Jason who ran a 1/2 marathon in Moab, UT this past weekend coming in 38th overall and 7th in his AG.

Lots of speedsters and great performances at 5 p.m. It definitely pushed me to work hard. 195 for DL (I know Scott, I need to work on these! Maybe the prowler will help.) 11:01 for the WOD (400m@1:23 and 1 mile@6:38).

Forgot to mention Jason's time of 1:35 -- that's a 7:19 pace for 13.1 miles!!

I'd say the only thing I was happy with today was my 400m time with the turnaround which was 1:09. After that I got ravaged by this WOD. Big props to Eric getting 1:06. Anyway, I can't put weight on my right leg so I have to walk like I have a problem, thats what it takes son..............