WOD

New Years Eve

Gregg Arsenuk - Thursday, December 31, 2009

12/31 - 6:15 and 9am ONLY. Closed for all evening classes.
1/1 CLOSED

Run 5K

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Comments

Reiko commented on 31-Dec-2009 04:31 AM

today i did 3rds of: 50 pushups, 50 situps, 50 squats 16:35 doing this on the pavement was rough, and working out alone is just so so BORING. --- in several hrs it's 2010 in Japan. i would like to thank every one of you in GFCM for motivating/inspiring/cheering/pushing me thruout the year. i cannot wait for more pains that year 2010 brings to us! :)

Wendy commented on 31-Dec-2009 06:03 AM

Thank you EVERY ONE at GFCM for all of your support and inspiration over the past year - I'd have never done my first pull up without you. For 2010 I will do 10 pull ups in a row and will NOT let my knees hit the floor for a push up ever! Hold me to it! CHEERS!!!

JOHNNY JUPITER commented on 31-Dec-2009 07:09 AM

Food for thought as this year ends.......People are so worried about what they eat between Christmas and the New Year, but they really should be more concerned about what they eat between the New Year and Christmas! One of my favorite quotes and one I try to live by...... " Dance as if no one were watching, sing as if no one were listening, and live every day as if it were your last".

Michele commented on 31-Dec-2009 07:52 AM

A RUN IN THE SNOW!!! What a great way to end the year!! I was definitely on the fence about whether to come because my legs still feel totally beat up from those jumps and squats the other day but the snow sealed the deal for me -- a fun snowflake run!!

"Jonze" commented on 31-Dec-2009 08:38 AM

Wishing everyone a safe healthy happy new year!

Ron commented on 31-Dec-2009 09:44 AM

HOW CUTE!!!! I came home from work last night and my kids (8 and 11) greeted me with a WOD!! 50 Jumping Jacks 50 Sit Ups 50 Squats 20 Push ups 2 burpees (I wish!!) 10 Pull Ups Don't ask me where they got this from, but they must have been inspired by the brief visit to the crossfit kids site. Would have loved to come out for a final workout, but I can't run in the snow...and legs are still burning from Mondays WOD! There's an APP for that: Gym Buddy is a great app for tracking workouts. This year it says I've moved over 2,000,000lbs of weight over 2,105 sets or 37,197 reps. Interesting! I bet I crush this next year being at GFCM. Happy New Year everyone! Only a few months in and enjoying it. Looking forward to 2010 with you all. Peace.

Victor Martinez commented on 31-Dec-2009 09:58 AM

Happy New Year to all!!!!!

Liz V commented on 31-Dec-2009 10:07 AM

Took this week of to rest and missed everyone. I will be back on Monday. Happy New Year to all!!!!

krump commented on 31-Dec-2009 10:34 AM

My snow day WOD: 10-9-8-7-6-5-4-3-2-1 Wall Squats/Butterfly Sit-ups/Pushups 17:20 Came across this great list of Vacation WODs, worth bookmarking: http://crossfitallegiance.wordpress.com/vacation-workouts/ My new year's resolutions below. Feel free to list your own. - Volunteer at least once a month - Be more present in the moment - Be more flexible (in all interpretations of the word) - Be harder on myself where it matters, and easier where it doesn't - CF resolutions not covered in the above: (1) kip (2) hspu (3) OHS Happy new year to all of you; I'm better for having found this place. Mike P.S. Doug and I are gonna WOD tomorrow morning, He'll post details later, all welcome.

Ann (Creepy Russian) commented on 31-Dec-2009 11:02 AM

Wishing all a Very Healty and Happy New Year..Really was bummed about not being able to do that run today, but had to work...Thanks to all for your help and support thru the year..Not allowed to wear a crossfit shirt yet, but maybe by the end of next year.....

Doug commented on 31-Dec-2009 11:58 AM

Details: WOD, 11am, my house 85 Park Ave Glen Ridge NJ. I live down the street from GFCM (toward the parkway) new condo building across the street from wachovia bank and Monclair Urology. my cell: 917.826.6337 (no dirty phone calls)

Ben commented on 31-Dec-2009 12:25 PM

I really have to say a 5k on the last day of the year is an awesome wod. But once I saw the snow this morn, I elected to do "Annie" at home. I HATE winter. I'll make it up over the weekend.

I want to thank everyone for inspiring me in 2009. Hope everyone gets to spend their New Year's Eve with their loved ones. If distance separates you make sure those folks know what they mean to you. Be safe tonight and have a great time.

Gregg commented on 31-Dec-2009 01:41 PM

To all, As I sat down to write a closing statement for the year, I realized that I will forever be thanking the lot of you. I have in the past at some of the milestones for GF. I did most recently at our holiday party. I am thanking you all again right now, and will again in the future. My thanks is always genuine. And it is always heartfelt. I take none of what Guerrilla Fitness is for granted. And I take none of you for granted (even though you all drive me nuts once in a while). My resolution is, and will always be, to prove my thankfulness through dedication of service and friendship to you all. Happy New Year Guerrillas!

Scott commented on 31-Dec-2009 03:56 PM

Thanks to everyone that I have come to know through GFCM. I appreciate being associated with you all. I hope 2010 will be as motivating and as rewarding as 2009 was for me. I am thankful for my family, my health, and my happiness. My New Year's resolution is to be a better person in every facet of my life.

Sean commented on 31-Dec-2009 04:39 PM

happy new year everyone :) its been awesome and will continue to be awesome because you all are rock stars.

Michele commented on 31-Dec-2009 07:02 PM

Happy New Year all! Here's to working out with the most awesome community of people around. And here's to getting even stronger, faster and fiercer in 2010!!! Watch out everyone...here come the Guerrillas!

Rhabdo commented on 31-Dec-2009 07:43 PM

Happy New Year! Party safe nahmane......

Marilyn commented on 31-Dec-2009 08:56 PM

Happy New Year Guerrillas!

JG commented on 31-Dec-2009 11:26 PM

"She lies and says she's in love with him, can't find a better man."

The Ocho

Gregg Arsenuk - Wednesday, December 30, 2009

12/31 - 6:15 and 9am ONLY. Closed for all evening classes.
1/1 CLOSED

8 rounds of:
10 power snatch, 95#/65#
10 box jumps, 20”

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You Spin Me Rep Round

Gregg Arsenuk - Tuesday, December 29, 2009

12/31 Open for all morning classes. Closed for all evening classes.
1/1 CLOSED

20-18-16-14-12-10-8-6-4-2
rep rounds of pull-ups

10-9-8-7-6-5-4-3-2-1
rep rounds of hand stand push-ups

Start with 20 pull-ups and then 10 hspu. Continue to alternate exercises until you complete the last round of 2 pull-ups and 1 hspu.

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Comments

Reiko commented on 29-Dec-2009 06:11 AM

hello from Japan! ran 5k, trying to shake off jetlag... missing you all already!

Rhabdo commented on 29-Dec-2009 09:04 AM

DAMN!!! This WOD looks awesome.

JOE R. commented on 29-Dec-2009 09:32 AM

Rhabdo I did the 6:15 class awesome wod, nice combo hspu wore me down 15:25 still need a better kip

Sean (pronounced Seen) commented on 29-Dec-2009 11:36 AM

i met my brother and his friends at "just jakes" in montclair last night and during a trip to the bathroom my butt was grabbed by some girl, a stranger.. is this what happens when one attempts to have a social life?? not bad, not bad ;)

Michele commented on 29-Dec-2009 11:49 AM

Seen -- I think that is what happens when a cute, crossfitting fireman attempts to have a social life. Results are not typical.

Scott commented on 29-Dec-2009 12:17 PM

This was a hard one but I liked it because it was very "CrossFitting" HA!! I did it with C2B pullups and finished in 13:08...I'm sure Rhabdo will do it in about 7 minutes!!

JOHNNY JUPITER commented on 29-Dec-2009 01:41 PM

Sean......“The higher you climb the fireman's pole, the more people see your rear end”! JJ

Gregg commented on 29-Dec-2009 01:58 PM

Sean, that happens to Joe G all the time

Rhabdo commented on 29-Dec-2009 02:51 PM

In Connecticut for the week, would have loved to have done this WOD with you guys. Instead did a 20 min AMRAP of 10 OHS 95lbs to 10 Pull ups. I did this alone in a cold room all by myself. I almost quit 3 times. 11 rounds, could have gotten 12-14 if I worked out with you guys.

Andrew R commented on 29-Dec-2009 03:16 PM

I miss GFCM. See you all soon.

jodianne commented on 29-Dec-2009 03:30 PM

As the WOD is 99% arms, and I don't need my foot, I'm coming in for this one! Miss you guys tons.

bobo commented on 05-Jun-2010 11:13 AM

Test

Gregg Arsenuk - Monday, December 28, 2009

12/31 Open for all morning classes. Closed for all evening classes.
1/1 CLOSED

10 rounds for time of:
15 Air Squats
8 Standing Broad Jumps

men: 1 mat length (6ft)
women: 1 mat width (4ft)

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Rest Day

Gregg Arsenuk - Sunday, December 27, 2009

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Gregg Arsenuk - Saturday, December 26, 2009

No 9 am Class Today

10-9-8-7-6-5-4-3-2-1
Reps of:
Thrusters 95#/65#
Situps
Pushups
Pullups

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Merry Christmas

Gregg Arsenuk - Friday, December 25, 2009

http://mail.google.com/a/guerrillafitness.net/?ui=2&ik=149300f876&view=att&th=125b2c2de0b71b25&attid=0.1&disp=inline&zw

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Christmas Eve

Gregg Arsenuk - Thursday, December 24, 2009

Holiday Schedule:
12/24 Open for all morning classes. Closed for all evening classes.
12/25 CLOSED
12/26 10am Only. No 9am Free WOD
12/31 Open for all morning classes. Closed for all evening classes.
1/1 CLOSED

Strength Training

Power Clean 3x5

WOD
AMRAP in 15 minutes of:
7 Push Jerks 135#/95#
14 Box Jumps 20"

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Comments

Mike D commented on 24-Dec-2009 12:33 AM

First thing I thought of

G commented on 24-Dec-2009 06:06 AM

"Oh, Georgie" Same episode includes best line of show ever when Costanza is confronted with having sex with the office cleaning lady "is that frowned upon?" LOL.

caitlin commented on 24-Dec-2009 07:20 AM

SEAN! cool cool cool SWEATSHIRT!

renel commented on 24-Dec-2009 10:11 AM

NAUGHTY?......NICE!

renel commented on 24-Dec-2009 10:12 AM

NAUGHTY?......NICE!

Kevin Ellman commented on 24-Dec-2009 02:07 PM

Today I worked out at Crossfit Simi Valley, california. The gym is run by a Navy SEAL/Cop and his wife. The box is much smaller than ours and kind of sloppy. The owners are sincere, very enthusiastic and very friendly. GFCM is about 10 times better organized, equipped and run. I am not sure I would be doing Crossfit today is this had been my first exposure. The quality of coaching and attention to detail and intensity from our coaches is in a whole other league. I feel very lucky to have found GFCM. Happy Holidays, Kevin

jodianne - aka "j - wow" commented on 24-Dec-2009 04:48 PM

Happy Holidays to all. It's been a great four months - @Seen: Nice jug. :)

Michele commented on 24-Dec-2009 08:21 PM

"But I heard him exclaim, ere he drove out of sight, HAPPY CHRISTMAS TO ALL AND TO ALL A GOOD NIGHT!"

Bob commented on 24-Dec-2009 11:21 PM

11:25 Pm....i hear sleighbells. Now if the kids will get to bed!! Santa can arrive. Merry Christmas Guerrilla Family!!!

JOHNNY JUPITER commented on 25-Dec-2009 01:23 AM

And the Grinch, with his Grinch-feet ice cold in the snow, stood puzzling and puzzling, how could it be so? It came without ribbons. It came without tags. It came without packages, boxes or bags. And he puzzled and puzzled 'till his puzzler was sore. Then the Grinch thought of something he hadn't before. What if Christmas, he thought, doesn't come from a store? What if Christmas, perhaps, means a little bit more?

Max Effort

Gregg Arsenuk - Wednesday, December 23, 2009

Holiday Schedule:
12/24 Open for all morning classes. Closed for all evening classes.
12/25 CLOSED
12/26 10am Only. No 9am Free WOD
12/31 Open for all morning classes. Closed for all evening classes.
1/1 CLOSED

5 Rounds of:
15 Deadlifts (Body wieght)
Max rep Pullups
Max rep Pushups

Post times and your lowest rep count for pullups and pushups.

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Comments

CMAD commented on 23-Dec-2009 05:51 AM

Complex vs. Simple Carbohydrates Complex carbohydrates are like time-release capsules of sugar. Simple carbohydrates are more like an injection of sugar. Complex carbohydrates tend to be in natural foods – and have long chains of sugar molecules that the liver gradually breaks down into the shorter glucose molecules the brain uses for fuel. In natural foods, the cell walls are made of cellulose fiber that resists digestion, slowing the breakdown and the subsequent release of sugars into the bloodstream, kind of like the way a time-release capsule works. Ex vegetables Simple carbohydrates are found in most processed or refined foods and some natural foods. These carbohydrates have short-chained sugar molecules and, because they break apart quickly, enter the bloodstream quickly. Sugary foods--including corn syrup, fruit juices, and honey--contain glucose that is absorbed directly through the stomach wall and rapidly released into the bloodstream, almost as quickly as if delivered by syringe.

Michele commented on 23-Dec-2009 09:13 AM

Sweet photo!

Bob commented on 23-Dec-2009 10:11 AM

XXL room enough for 70's Big

Rhabdo commented on 23-Dec-2009 10:12 AM

To all FYI : After a true max effort attempt you should feel like you're about to hurl aka puke, or pass out. So everyone should have high reps today, at least for round 1 nahmane.

Will commented on 23-Dec-2009 10:21 AM

Rhabdo, did you try out the nav?

Bob commented on 23-Dec-2009 10:29 AM

XXL room enough for 70's Big

Rhabdo commented on 23-Dec-2009 12:46 PM

You know it Will!

Ron commented on 23-Dec-2009 02:33 PM

Good workin out with everyone this morning. That was a tough one, but good. Can't say I was ready to hurl, but I definitely felt dizzy. I guess I should lose some weight so I don't have to lift so much next time. :-D

Ben commented on 23-Dec-2009 03:50 PM

Bailing again today. I'm a bum.

Ben commented on 23-Dec-2009 04:06 PM

Here's something I found encouraging. The famous OPT has a sub-7 minute Helen.(See video). But back in 2005 when OPT was in the beginning stages of his CrossFit prowess, his Helen was a Ben-like 11:00 minutes. Check out WOD Wednesday 050921 comment #94, on the mainsite.

Bob commented on 23-Dec-2009 04:22 PM

I felt myself rocking with the swings & pull ups. (Not a lot but in a supportive way)I was all psyched for "Simple Man" and got the hip-hop alternative....sacrilege!!!

Mike D commented on 23-Dec-2009 04:27 PM

OPT's Helen is heroic to say the least. Though I think he could have shaved some time off if he had Rhabdo's pullup skills.

His 400 times where awesome though, I just don't know how he does it. One day I keep telling myself... one day.

Ben commented on 23-Dec-2009 04:48 PM

Gregg. The Sectionals registration site is down. Seems the response overwhelmed the system. I haven't signed up yet. Will I and those like me get blocked out? Did HQ relay any messages?

Drea commented on 23-Dec-2009 06:34 PM

Ben, Gregg has decided to spend some quality time with his in-laws in the delusional state called California. He should be back to GFCM, aka reality, on Monday. Sean & I will be taking a trip to anywhere-we-want once Gregg comes back. I figure we will be gone for about 2 years. This should end Gregg's-all-of-sudden-I-have-to-go-on-a-trip fantasies he has been having as of late. Oh, the spare-no-expense trip will be financed by GFCM. Thanks everyone for your support!!!

Drea commented on 23-Dec-2009 06:39 PM

Nut meat, nut meat, nut meat. And a Gala apple. Sean, this one's for you.

RYAN HANSEN commented on 23-Dec-2009 06:55 PM

1.5 hours no not a wod time but registration not 100% sure im registered tho Have fun if u want to register

Reiko commented on 23-Dec-2009 10:48 PM

My last wod this year at GF, was awesome. I probably can't raise my arms till I arrive in japan on Monday, haha. see you all next year!!

Rhabdo commented on 23-Dec-2009 11:39 PM

That was pain like no other. Took me almost an hr to complete to the full effect of a max effort. Best part was when Murph walked in and I was the last one going in the 5:00 class sitting down alone catching my breadth on the side.

Hang Ten

Gregg Arsenuk - Tuesday, December 22, 2009

Holiday Schedule:
12/24 Open for all morning classes. Closed for all evening classes.
12/25 CLOSED
12/26 10am Only. No 9am Free WOD
12/31 Open for all morning classes. Closed for all evening classes.
1/1 CLOSED

Strength Training

OHS 3x5

WOD
10 Rounds for Time:
7 KettleBell Swings
7 Knees to Elbows

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Comments

CMAD commented on 22-Dec-2009 05:36 AM

Full cleans are one of the very best exercises for any strength athlete. They are beneficial because they involve so many of the large muscles of the body in a dynamic fashion. When performed correctly, full cleans work the hips, legs, back, shoulders and arms. And while these groups can be strengthened with other exercises, none do so in the same manner. Primarily, full cleans force the nervous system to work much harder than any other exercise—except for full snatches. There is a coordinated rhythm to the full clean, and when everything is done precisely, the bar will seemingly float upward effortlessly and drop in the slot on your shoulders like magic. The clean and jerk has been called the “King of Lifts” for good reason. The athlete who can clean and jerk the most weight is considered the strongest. Crossfit Journal

Sean commented on 22-Dec-2009 06:24 AM

"I totally felt like I was levetating"

Ruth commented on 22-Dec-2009 07:28 AM

Hilarious!

Will commented on 22-Dec-2009 09:04 AM

I love overhead squats, hopefully there won't be traffic today and I can make it in, yesterday was crazy everywhere.

Rhabdo commented on 22-Dec-2009 09:21 AM

Whats the weight for the KBs?

Michele commented on 22-Dec-2009 10:40 AM

I will never tire of seeing phots of Joe G in his do-rag!!

gregg commented on 22-Dec-2009 10:43 AM

24kg/16kg

JG commented on 22-Dec-2009 11:04 AM

And I will never tire of Michele complimenting me. :)

Sean commented on 22-Dec-2009 02:38 PM

Nut meat

Sean commented on 22-Dec-2009 02:41 PM

Nut meat.. Drea you are something else.

Doug commented on 22-Dec-2009 02:42 PM

5K

Reiko commented on 22-Dec-2009 02:54 PM

Seen, u almost made me spit my tea in the office. almost.

Sean commented on 22-Dec-2009 04:12 PM

Reiko, hahahaha! So sorrrry.

alyse commented on 22-Dec-2009 06:14 PM

JOE G i LOVE this pic of you working hard despite of the pantsless men dangeling in front of you the devotion and dedication is amazing

Rhabdo commented on 22-Dec-2009 09:14 PM

OMG Dan, you were right. They are the same person, wigs.

WOD

New Years Eve

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The Ocho

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You Spin Me Rep Round

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Rest Day

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Merry Christmas

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Christmas Eve

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Max Effort

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Hang Ten

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