WOD

"Elizabeth"

Gregg Arsenuk - Thursday, April 30, 2009

ANNOUNCEMENT: The Saturday morning WOD will be at 9:30 am ONLY and held at Brookdale Park. There will be NO 10am WOD. Click here for further details.

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Would you have survived the Qualifiers?

Gregg Arsenuk - Wednesday, April 29, 2009

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

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Comments

demyan commented on 29-Apr-2009 08:24 AM

cant wait to attempt this.. i didnt do it before cause i need help on squat snatches

Scott L. commented on 29-Apr-2009 09:15 AM

Took the day off...kinda...I did 3 rounds of 10-135lb thrusters and 10 burpees in 3:46...then went to track to do 7-200m sprints...Hip Flexors said "ouch!!"

Anil Ramcharan commented on 29-Apr-2009 09:55 AM

I did this WOD on Monday...its painful. I'll be in town this weekend...see you guys on Saturday!

Rhabdo commented on 29-Apr-2009 10:15 AM

13:36RX couldn't handle the stress

JG commented on 29-Apr-2009 10:20 AM

Katie - Your badass!

LIZ V commented on 29-Apr-2009 10:24 AM

Dre, thanks for all your help this morning.

RYAN HANSEN commented on 29-Apr-2009 12:12 PM

11:19rx Katie is hot

Drea commented on 29-Apr-2009 02:52 PM

Liz V., I am happy to be of help. As for my WOD: 13:42 45# squat snatches & blue band pull-ups . . . Hands, thumbs & front of left leg taped. Sing along: I'm so pretty.

gregg commented on 29-Apr-2009 03:29 PM

24:38

Khadijah commented on 29-Apr-2009 03:58 PM

Modified to midhang snatch w/ overhead squat 45# and pullups with blue band (sorry Bill the red wasn't happening today) 17'18" Thanks to Drea for coaching this morning at 5:30 a.m.!

Khadijah commented on 29-Apr-2009 04:00 PM

Modified to midhang snatch w/ overhead squat 45# and pullups with blue band (sorry Bill the red wasn't happening today) 17'18" Thanks to Drea for coaching this morning at 5:30 a.m.!

Michele commented on 29-Apr-2009 04:55 PM

Katie is hot AND badass. :) 15:31 #45 midhang snatch w/overhead squat (which will get better even if it kills me and Bill in the process), pullups with the blue band. Drea -- your lifts are a thing of beauty.

Jason A. commented on 29-Apr-2009 05:53 PM

During the qualifiers, this, and the other three WOD's had 15 minute max time limits. The other WOD's were, in the order I did them, 400m sprint, 95# OHS, 24" box jump, 21-15-9; 2K row; and 10 275# DL, 50 Double Unders, 3 rounds. Thanks again for all the support. I strongly recommend participating in a qualifier at some point; the intensity of the competition and the roar of the spectators is pretty phenomenal.

Sean commented on 29-Apr-2009 06:26 PM

Katie = Badass...GFCM = My life...Sean = Zed

Andrew R commented on 30-Apr-2009 11:37 AM

13:10 standard pull ups

It's on Vic!

Gregg Arsenuk - Tuesday, April 28, 2009

Shoulder Press 1-1-1-1-1-1-1 reps

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Comments

Vic Martinez commented on 28-Apr-2009 07:22 AM

Gregg are calling me out publicly in front of everyone? Give me the time? 6 or 7!!!!!!!!!!!!!!!!!!!!!

Michele commented on 28-Apr-2009 07:29 AM

Niiiice photo!

G commented on 28-Apr-2009 09:59 AM

That bar is getting alot of press.

Liz Wall commented on 28-Apr-2009 10:06 AM

75/75/85X/85X/80X/75/80/80 for me - no PRs I'm tired and I played mental games with myself.

Scott L. commented on 28-Apr-2009 01:09 PM

165-175-185-195-205-210 then missed 215 which I have gotten in the past as my PR. Too much cardio lately in preparation for the qualifiers.

Wrob commented on 28-Apr-2009 03:16 PM

Look at the budding Bromance!!!!

Should I bring popcorn to the vascularity flexfest later?

Reiko commented on 28-Apr-2009 07:20 PM

80# remains as my max. tons of work to be done... Vic, thnx for the beer! just what i needed :)

caitlin commented on 28-Apr-2009 08:37 PM

who is the anonymous "jumper"?

Wrob commented on 28-Apr-2009 09:16 PM

Thank god anonymous doesn't know HTML. Anyways... 155 failed over and over today. I am failing myself. I did get in some rowing, running and GHDs post WoD. Mary and Lucy if you read this you are on the road to badassedness, keep it up.

Rhabdo commented on 28-Apr-2009 10:15 PM

Did decent today 165-175-185-190-195-200 failed twice - 195, I really need the season to end things are getting awkward at my house!

Vic Martinez commented on 28-Apr-2009 10:35 PM

Thank you Caitlin, I thought it was just me. Remember anonymity = cop out!!! Reiko you are very welcome. I thought I had to come to your rescue when I pulled up to the gym. I saw a crazy creepy tattooed guy chasing you and realized it was WROB. As usual he was chasing because he couldn't catch you!!!!!!! Good work out Gregg. One day I will get 195. It is my destiny. Failed twice at 195.

Yokozuna

Gregg Arsenuk - Monday, April 27, 2009

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

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Comments

Wrob commented on 27-Apr-2009 07:49 AM

Hope no one has any plans for their triceps this week... haha. Can't wait to workout in this HEAT. WE ARE GONNA GET SHREDDED PEOPLE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Where's Zed?

Scott L. commented on 27-Apr-2009 09:25 AM

8:37

Rhabdo commented on 27-Apr-2009 10:16 AM

9:55, working out this morning was much more enjoyable than usual because it was warm

Scott L. commented on 27-Apr-2009 10:57 AM

Rhabdo I am so glad you felt enjoyable and God was able to accomodate your tenderness!! HA!!

Liz Wall commented on 27-Apr-2009 02:15 PM

16.33 - 55lbs. S dips with green band.

gregg commented on 27-Apr-2009 02:47 PM

Shout out to Jason Alley finishing the Mid Atlantic Qualifiers in 22nd place out of a field of 144. Nice work.

Sean commented on 27-Apr-2009 04:30 PM

well done GF brother, you rock.

sean commented on 27-Apr-2009 04:33 PM

ALSO!!!!!! everyone take a look at the affiliate blog (off the main site). if you enlarge the pic and look in the background you will see a familiar "fist" as well as a familiar "shaved head"

Zed wanna-be commented on 27-Apr-2009 05:31 PM

Golly Sean - that's better then Where's Waldo - impressive, no wonder why Gregg hired you.

Andrew R commented on 27-Apr-2009 06:28 PM

20:27 parallel bar dips

sean commented on 27-Apr-2009 07:14 PM

Stop lying, nobody wants to be me.

Michele commented on 27-Apr-2009 07:30 PM

Awesome job Jason. Congratulations. I definitely think it was that push up position stand off with Mickey that mentally prepared you.

Reiko commented on 27-Apr-2009 07:47 PM

16ish 55#, modified ring dips. HOT HOT HOT at 6pm, summer is here

gregg commented on 27-Apr-2009 09:46 PM

15:46

Rest Day

Gregg Arsenuk - Sunday, April 26, 2009

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It's Up and It's Good!

Gregg Arsenuk - Saturday, April 25, 2009

5 Rounds for time of:

10 Pullups
10 Pushups
10 Squats
400m Run

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The new Pullup bar is up and it's beautiful. We owe a big thanks to Jason Reo for having the connections to get this thing up.

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"Hopper Deck Week" The Joker

Gregg Arsenuk - Friday, April 24, 2009

Skill of the week
Med Ball Cleans

Want to know the WOD?
Riddle me this. Dirty isn't how she plays. But being nice is not one of her better qualities. Though her "rep" is still a good one.

http://uscrossfit.com/uploads/uscrossfit/image/deckofcards.jpg

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Comments

Last on the List ???? commented on 24-Apr-2009 07:58 AM

I think I might be the one who won the prize - Filthy 50!!!!!!!!!!!!!!!!!!!!!

Gregg commented on 24-Apr-2009 08:04 AM

Nope! But good guess

Last on the List ?? commented on 24-Apr-2009 08:13 AM

lets try filthy 50!!!

Michele commented on 24-Apr-2009 08:50 AM

Does she have the same name as a former president's daughter?

G commented on 24-Apr-2009 09:26 AM

Warmed-up this morning with a modiified FGB. See everyone at 5 for WOD.

Liz Wall commented on 24-Apr-2009 09:49 AM

I'm in for 6 PM - Is this teams, if so I claim Mickey! (Although that will never work becasue she is super human and I'm Liz Wall but I figured I'd put it out there anyway.)

Reiko commented on 24-Apr-2009 10:28 AM

Liz, im in for 6. but not in my pink tee today. see u guys later!

Andrew R commented on 24-Apr-2009 10:41 AM

4:26 rx huge difference with the regulation bar. 50 seconds longer than last attempt. I have some work in front of me.

Vic Martinez commented on 24-Apr-2009 11:11 AM

5:35 at RX. Good WOD 9a.m beasts.!!! Remember this all, When the going gets tough, the tough step their S**T up!!!!! See you at 10 tomorrow.

RYAN HANSEN commented on 24-Apr-2009 11:25 AM

3:34rx

last on list commented on 24-Apr-2009 12:25 PM

If its team work, someone please let me know, so I can be a no show.

Liz Wall commented on 24-Apr-2009 01:13 PM

I JUST GOT THE WOD FROM THE RIDDLE!!!! Thought FRAN based on times coming in but nope, question is, is she even or uneven? Good job with the clues Gregg, I'm impressed with your skills.

Drea commented on 24-Apr-2009 03:19 PM

One might say that this WOD would be my cup of tea.

Gregg commented on 24-Apr-2009 04:06 PM

nice job Liz

"Hopper Deck Week" WILD CARD

Gregg Arsenuk - Thursday, April 23, 2009

Skill of the Week
Med Ball Cleans

http://www.wildcard.cc/wp-content/uploads/2008/12/wildcard.gif

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Comments

Liz Wall commented on 23-Apr-2009 08:48 AM

Not posting my results or I’ll give the hopper deck card chosen away. Thom and I (or should I say Rambo) used the today’s GFCM card as a warm up and then Mindy pulled the 10 of Hearts for the two of us to do as extra credit – 5 rds, 500M row/400M run – my time was 25.44 – I really wanted under the 25, but I’ll blame the 44 seconds on the Bay door being closed early in the morning, or the fact that Bill offered marriage to another member.

Drea commented on 23-Apr-2009 08:57 AM

It is beautiful out and all I want to do is stay in bed. I can't ignore the body today - the screaming is a bit too loud. But I still have to get thru the day. I wish I was made of steel and silly putty.

Michele commented on 23-Apr-2009 09:59 AM

I hear you Drea! I feel like someone put my legs into cement blocks overnight. All these squats are killing me (but making us stronger right?). What's with doing the WOD as a warm up? No extra credit for me. I'll take it straight up today, hopefully at the 5 p.m. class.

Andrew R commented on 23-Apr-2009 10:54 AM

155/155/165/165/170 followed by a 1 mile run and 50 double unders

Bambi commented on 23-Apr-2009 12:17 PM

75 remedial (seated) OHS + 5*(500mRow,400mRun) + "Annie" 12:08 + 3 (approved) kipping pullups.

thom commented on 23-Apr-2009 12:18 PM

75 remedial (seated) OHS + 5*(500mRow,400mRun) + "Annie" 12:08 + 3 (approved) kipping pullups.

Bob commented on 23-Apr-2009 12:58 PM

Good time this morning at the 9AM. Is that jet in the logo pointed the wrong way for the swoosh?

Drea commented on 23-Apr-2009 01:11 PM

A thought to ponder: If you are doing a prescribed WOD as a warm-up, are you performing a WOD to the fullest of your capabilities??? I will keep the rest of my thoughts on this subject to myself.

JOE G commented on 23-Apr-2009 01:24 PM

Finally back in town to respond to Gregg's 4/23 post. WOD was scaled only on the pullups where I used a thin band for the last 25. I do not say "how u doin" .... and I am contacting the anti-defamation league to lodge a Complaint. The cursing was true.

HC commented on 23-Apr-2009 01:33 PM

Ok, lets get one thing straight. This goes for evryone, come to class, do the skill work and then the WOD- no extra credit... If you aren't satisfied with the WOD, either you didn't work hard enough, or YOU DIDN'T WORK HARD ENOUGH! Today was a strength day, Overhead Squats are a technical lift. There is much to understand about it. Working on skills and drills are thing, another WOD is not smart training. Understand what we do here is potent and if you feel you aren't getting enough, then re-evaluate your performance during the WOD and decide what needs to change. The End.

Gregg commented on 23-Apr-2009 01:35 PM

Michele can I retain your services? It appears I may have a suit pending per above comment. HOWYOU DOINNNNNNN?

Robo commented on 23-Apr-2009 01:48 PM

Joe, I think you may have better luck in contacting the Knights of Columbus Association. They may be more receptive to your complaints.

Michele commented on 23-Apr-2009 02:19 PM

Gregg -- I'm a little pricey but I might do it pro bono just for the sport of taking on Joe G. (And I figure I'm in the hole to you for psychological services rendered, like the time you told me to get my butt to the gym and that my husband was a saint for putting up with me. Very different sports psychology tactics.)

Gregg commented on 23-Apr-2009 03:04 PM

So I am going to weigh (pun intended) in here on the "extra credit" that has the coaches attention. I love the hard work from everyone. It makes me (and the other coaches) happy that we have a dedicated clientele that really understand the benefits of what we do and strive to be better. That is the best "thank you" we could ever receive and it is what keeps us motivated to be better coaches. That said let us be clear on what a strength day entails.

Read:"Heavy Singles".

Bob commented on 23-Apr-2009 08:12 PM

75 remedial with the PVC & 75 with the silver bar. This was a great WOD - I needed this because OHS's are not my strong suit and I needed help. So.. HC: Thank you for the excellent coaching. Kicking off the shoes had me on my heels. Next time there will be weight. I saw that the row and run and it was not part of todays WOD, since the OHS is strength training. But since I really want to build my running endurance and had time on my hands I spung for it. And I think I did pretty well. Have a great weekend everyone.

Bambi commented on 23-Apr-2009 09:01 PM

I finally get a vacation day (where I don't have to WOD and be at work and coherent in an hour) and a chance to luxuriate in a WOD or two at my own pace and practice skills I don't normally get to and this is what I hear? I'm reminded of those who took issue with Rhabdo's butterfly: much ado about nothing.

Gregg commented on 23-Apr-2009 09:42 PM

Bambi, your time at the gym was well spent. Every time at the gym need not be a hard charging event culminating with you sprawled on the mats. I took the opportunity today to put forward an explanation that was necessary and probably long overdue. And one that athletes need to be reminded of often. This should not discourage anyone from taking an active rest day if the is the planned intention. You're doing everything right Bambi. Keep it up.

demyan commented on 24-Apr-2009 11:21 AM

i pr'd at 160 yesterday. i feel super strong today like i could toss a small fridge overhead.

"Hopper Deck Week"

Gregg Arsenuk - Wednesday, April 22, 2009

Skill of the Week
Med Ball Cleans

Preparing for the CrossFit Games? Have a triathlon in your future? Read "Tapering".

http://www.granitegrok.com/pix/question%20mark.jpg

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Comments

Wrob commented on 22-Apr-2009 07:00 AM

The only downside to the hopper deck is it has greatly effected the hilarity that is our message board.

Liz Wall commented on 22-Apr-2009 07:33 AM

15.27 – Mystery week continues…RX weight, used PVC for a portion, and singles for this single lady…had a blast with my other slice of bread and Gregg enjoyed watching Liz squared going head to head until the end. I kinda like this deck thing but can someone please pick a card with a run, my legs need to get the blood flowing in them again.

Liz Wall commented on 22-Apr-2009 07:33 AM

Michele commented on 22-Apr-2009 09:48 AM

Liz -- I can tell you are getting some kind of sick pleasure out of knowing the WOD before everyone else.

Andrew R commented on 22-Apr-2009 10:29 AM

16:16 singles

RYAN HANSEN commented on 22-Apr-2009 11:23 AM

13:00rx

thom commented on 22-Apr-2009 12:59 PM

Used hopper deck WOD as WU for an RX, albeit slow, Christine. Yeah-baby-yeah!

gregg commented on 22-Apr-2009 01:29 PM

13:41 - So Thom is tellin us his warmup is OUR WOD!!!!! Bold, very bold. LOL. Michele that was fun even though you took me out. And Joe G (How u doin) phoned in a time of 31:35 for Angie while out on biz in Memphis. No details as to scaling but there was a mention of a hangover and then he cursed me out via text...how u doin???

LIZ V commented on 22-Apr-2009 01:34 PM

FOR THOSE THAT DO NOT KNOW I AM THE OTHER SLICE OF BREAD, LOL. I AM LOVING THE HOPPER DECK. THIS MORNING WAS FUN. 35#, PVC AND SINGLES, 15:49

John Z commented on 22-Apr-2009 02:29 PM

just landed in Newark... so close to GFCM... see you Friday...

Jason A. commented on 22-Apr-2009 05:59 PM

Thanks for the article about tapering Gregg... three days before my quals! You couldn't have posted that, oh I don't know, a month ago! Wow, I thought we were friends. Oh, and why is the "?" key on today's pic where the "e" should be? Duh, it's over by the "shift" key.

Vic Martinez commented on 22-Apr-2009 06:13 PM

13:15. Box Dips (Foward Lean on Box and Singles). Good workout 9 crew!!! Awesome pre-game vids too. What Mr. Alley! Got Syrup?

Gregg commented on 22-Apr-2009 06:16 PM

Listen Alley I dont know who you are anymore. You're Mid Atlantic now!

Michele commented on 22-Apr-2009 07:01 PM

Gregg's time minus one second (but I did box dips and terrible double unders the first round). CFE WOD: 20:10 x 8 Tabata run on treadmill set @ 12% grade 7:30/mile pace. I am very tired...

Bob commented on 22-Apr-2009 07:09 PM

WOW! My arms are shot.... 19:36, Rx weight, dips from the floor & singles. Thanks for all the encouragement from the 5 pm crew!!!

Bob commented on 22-Apr-2009 07:09 PM

WOW! My arms are shot.... 19:36, Rx weight, dips from the floor & singles. Thanks for all the encouragement from the 5 pm crew!!!

Michele commented on 22-Apr-2009 07:14 PM

Hey Alley -- I just saw the WODs for your qualifiers. They all look like ones you will CRUSH!

Reiko commented on 22-Apr-2009 07:27 PM

18:03 45#, static dips ...and my arms are DONE! Maria, happy birthday! im so happy to find another Taurus girl :)

Gregg commented on 22-Apr-2009 08:20 PM

Very Cute Michele! Alley those quals are yours for the taking!!!!

Dylan commented on 22-Apr-2009 08:52 PM

12:23

Liz Wall commented on 22-Apr-2009 10:08 PM

Jason -- I agree with Michele you are capable of crushing all of those WODs – I’d come down and watch but I’ll be learning how to pole dance at a bachlorette party for my sister, Saturday afternoon. I’m also impressed since you were the only one to figure out that the ? was suppose to be an E. Maybe lifting weights exercises the brain as well:)

Michele -- As for me getting satisfaction out of knowing the WOD before everyone else, LOL, I’ve been pressed more in the last three days from my GF “friends” – and I’ve never seen so many people beat me to the morning classes. I have yet to pick a card. It’s funny – I don’t know what we all did when we belonged to those globo gyms.

John Z -- You mean you landed today and you are not making it over to GFCM until Friday? I may make an appearance Friday at 6PM if I can cut out of work early – as long as you promise to sing for us.

"Hopper Deck Week"

Gregg Arsenuk - Tuesday, April 21, 2009

Skill of the Week
Med Ball Cleans

??????

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Comments

Liz Wall commented on 21-Apr-2009 08:31 AM

316 – I squatted on Alley’s ball for part of this WOD so I think I should get extra points for that and Caitlin was my partner in crime and that’s all I’m giving y’all – have fun with this one. Nice job to the 6:15 crew – it was a super fun as always.

Good luck at the Mid Atlantic Qualifiers this coming weekend Jason, I know you’ll do great, after all your real competition is all in NJ:)

Reiko commented on 21-Apr-2009 08:45 AM

weird.. i thought i saw a wod posted earlier, but it's not now. maybe i'm losing it... bye.

Anne commented on 21-Apr-2009 09:18 AM

229.5. I forgot where the 1/2 came from, but I worked hard for it:) Thanks to Liz Wall for being a super duper friend and staying while I worked out, since apparently I don't know how to read a schedule. Reiko, I'm losing it with you:) Hope everyone has a good day and WOD.

Andrew R commented on 21-Apr-2009 11:35 AM

248 rx

Jason A. commented on 21-Apr-2009 04:38 PM

DT 8:03 rx'ed. Thanks for all the words of encouragement gang. I'll keep y'all posted.

RYAN HANSEN commented on 21-Apr-2009 04:38 PM

279rx

Maria commented on 21-Apr-2009 05:10 PM

I loved this quote and wanted to share it: "Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week" http://www.againfaster.com/articles/ I swear this reminds me of a church sermon whem it always feels like the minister is speaking to me...

caitlin commented on 21-Apr-2009 06:53 PM

Liz- thanks for coaching me today :) you were a great partner, and you worked super duper hard. 6:15am was rad! 263 Rx-men. If that number is wrong feel free to flog me.

Michele commented on 21-Apr-2009 08:03 PM

Maria -- I LOVE that quote. It's going in my inspiration folder. This WOD was awesome and the 6 p.m. crew was great. Thanks for the truly great coaching Ray and Gregg. Thom, I kept thinking about your e-mail during the WOD and I told myself, "THIS is how I do it. THIS is how I get stronger, faster, better." It's funny because I was anxious all day and now I feel very inspired all around.

Sean commented on 21-Apr-2009 08:25 PM

I used the "Alley ball" today and got rhabdomyolysis of the shoulders.

Reiko commented on 21-Apr-2009 08:29 PM

fun times at 6pm! Michele, i usually slow down on wall balls quickly (becuz i hate them..), but you were right next to me today, and you were my motivation! so i have to correct what i said before. you motivate me not only when running but EVERYTHING. Ann, your squats were amazing!

Wrob commented on 21-Apr-2009 08:35 PM

246RX and I totally sandbagged the squats. I suck. HARD

Drea commented on 21-Apr-2009 09:09 PM

Went to FDU for my oly lifting today. Maria, your quote will be repeating in my head. I got to witness individuals who gave their all, both at FDU & GFCM. For a short moment in time, I was one of them.

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WOD

"Elizabeth"

ANNOUNCEMENT: The Saturday morning WOD will be at 9:30 am ONLY and held at Brookdale Park. There will be NO 10am WOD. Click here for further details.

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Would you have survived the Qualifiers?

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It's on Vic!

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Yokozuna

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Rest Day

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It's Up and It's Good!

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"Hopper Deck Week" The Joker

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"Hopper Deck Week" WILD CARD

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"Hopper Deck Week"

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"Hopper Deck Week"

??????

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