WOD

Rest Day

Gregg Arsenuk - Sunday, May 31, 2009

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"Caitlin"

Gregg Arsenuk - Saturday, May 30, 2009

HAPPY 25th BIRTHDAY CAITLIN!!!!!!!

3 Rounds of:
25 Pullups
25 Thrusters 75#/45#
25 Pushups
25 Med Ball Cleans
400m Run

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Comments

"caitlin" commented on 30-May-2009 12:04 AM

hahaha, thank you very so a lot much please! See you at 10.

Lamarr commented on 30-May-2009 01:55 AM

Happy b-day. have fun during your wod. I will do it on monday

Mickey commented on 30-May-2009 06:38 AM

Yeah I get to workout with the birthday girl. See you at 10. Happy Birthday!

Reiko commented on 30-May-2009 06:52 AM

Caitlin, happy birthday! I hope to make it in today.. I'm at DMV.

karianne commented on 30-May-2009 07:20 AM

happy bday caitlin!

Anonymous commented on 30-May-2009 07:45 AM

Happy birthday Catlin!

Wrob commented on 30-May-2009 07:57 AM

Happy Birthday Caitlin!

Rhabdo commented on 30-May-2009 08:05 AM

Happy birthday :)

Michele commented on 30-May-2009 09:38 AM

HAPPY, HAPPY birthday! Wish I could WOD with you today. P.S. I've officially adopted your "mother trucker" phrase. I love it -- cursing without cursing. Reiko -- hope you made it out of the DMV with your sanity intact.

BOB & ROB commented on 30-May-2009 11:54 AM

Happy Birthday CAITLIN- you Firebreather!!

JOE G commented on 30-May-2009 12:13 PM

Good beat in the garage this morning. Happy Birthday, Caitlan. It was an honor bleeding next to you this morning.

Scott commented on 30-May-2009 12:17 PM

Happy Birthday Caitlin!!

Anthony commented on 30-May-2009 12:47 PM

Happy Bitrthday!

caitlin commented on 30-May-2009 01:04 PM

Thanks for all of the SWEET Kickbutt birthday wishes. You guys all rock my socks. WOD- 43:00 65# thrusters, 20# medball cleans. I'm a slow terd. Have a rockin weekend.

Sean commented on 30-May-2009 02:50 PM

Happy Birthday Caitlin!! (ankle slam/shake/heel kick) Enjoy the biatch tomorrow.

Anthony commented on 30-May-2009 04:00 PM

Andrea, now that I have gotten a lot of sun and grey goose I was pondering today's WOD. Thanks for the push! Helped a lot when I was running on E. And most of all thanks for getting on me when I rested with just 3 push-ups left..... THAT WAS SOFT! See you during the week. Have a great weekend to all!

Reiko commented on 30-May-2009 05:09 PM

Michele, my cruiser failed, so now i have a big red REJECTED sticker on my truck, a great way to start my weekend..! blah

Scott commented on 30-May-2009 06:48 PM

Gregg, you sick, sick man...that WOD was a toughy. Just finished @ my house but substituted 155 bench press for pushups and 95# power cleans instead of med. ball cleans...still a bit sore but finished in 25:29.

Michele commented on 30-May-2009 07:04 PM

Reiko -- NJ DMV is the WORST! Anthony -- your post made me smile. Scott -- word on the street is that WOD was a Jason Reo special. I did not do the WOD today as I had to do a bike time trial for my CFE tri training. I rode with my friend's tri group and TOTALLY pissed off the guy I rode with. We ended up riding at a pace between the super fast guys and the next group. Apparently he did not like riding with a girl. What's up with that?!! Non-crossfit guys are just not as secure in their manliness I guess.

Sean commented on 30-May-2009 08:00 PM

Michele, if a beat down is in order im so in! you have my number.

Scott commented on 30-May-2009 09:52 PM

I'm with you Sean...beat downs for all that are un-worthy!! Reo-if you are responsible for this WOD, good job!!

caitlin commented on 30-May-2009 10:32 PM

Scott and Sean... i am in too.

JOE G commented on 30-May-2009 10:37 PM

Make sure to give the guy that you "beat down" my card. Are we doing named WOD's for everyone's birthday? If so, can mine be a rest day?

Gregg commented on 30-May-2009 11:31 PM

I love BEAT DOWNS and want in. especially if they are dissing my girl Michele! Scott that WOD was a REO special. Reiko, I will give a beat down to the DMV too! Joe G, that was a funny comment and your daughter is adorable.

Michele commented on 31-May-2009 12:01 AM

No beat downs necessary but I feel the love! (I esp love that Caitlin was part of the action. I think this guy would see her and run in the other direction!) U guys rock!

Maria commented on 01-Jun-2009 07:42 AM

a little late posting but the pain i'm in now is a constant reminder of saturday workout! blue/pull-ups; 65#/thrusters; lipstick push-ups; 16#/ball cleans; time was in the 40 something - ish. tough workout! no more kettleone martini the night before any workouts (i know my hater girlfriends are trying to sabotage me)!!!

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1 Round, Straight Up

Gregg Arsenuk - Friday, May 29, 2009

Strength
HPC 3-3-3-3

Met-Con
For time:
30 Squats Body Weight
Sprint 200 meters
30 Burpees

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Oh Yeah, That's Right!

Gregg Arsenuk - Thursday, May 28, 2009

RUN 5K

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Fight the Power!

Gregg Arsenuk - Wednesday, May 27, 2009

Strength WOD
Deadlift 5 RM (add 10 lbs) *set a new 5 RM by adding 10 lbs to last workout
Hand Stand Push Ups 3 x max reps *If you cant do handstand push ups, do maximum time handstand holds

Met-Con
5 Rounds of:
6 Power Snatch 135#/95#
10 Box Jumps 24"

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2009 Northeast Qualifiers

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You Get Knocked Down, But You Get Up Again!

Gregg Arsenuk - Tuesday, May 26, 2009

Congratulations to our 5th place finisher at the NE qualifier, Mickey Schultz. We are proud of your performance and even more proud of how you handled an unfortunate decision.

Strength WOD
Squat 3 sets x 5 reps (add 5 lbs to last workout)
Press 3 sets x 5 reps (add 5 lbs to last workout)

Met-Con
Bench Press BW
Pull ups
21-15-9

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Closed for Memorial Day

Gregg Arsenuk - Monday, May 25, 2009

He is Going to Aromas! Scott Lewis finished 3rd overall at the North East Qualifiers.

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Comments

Caitlin commented on 25-May-2009 01:06 AM

Scott is an effing badass. That is all.

Ant commented on 25-May-2009 02:38 AM

Caitlin too.

Bob commented on 25-May-2009 08:37 AM

Congratulations Scott!!! (And I finally put a face to the name)

Rhabdo commented on 25-May-2009 08:52 AM

Congrats again Scott. Saturday and Sunday were definitely your days and you killed it with ease. I'm going to hang this pic up in my office for motivation next year.

Bill commented on 25-May-2009 08:57 AM

Congrats SCOTT! KIck-ass show you put on, i'll be there in Cali to cheer you on.

Wrob commented on 25-May-2009 09:07 AM

Everyone who competed this weekend from our gym represented in ways that cannot be described in a blog post. I have never been so proud to be part of a group of people. Our girls and our guys were a force to be reckoned with in EVERY heat. We may only be sending one person to Aromas but take note people... we made quite an impression on the tarmac both days with inspirational performances. We also had the loudest cheering section by far and of course HUGE props to Gregg for coaching his lungs out, literally. Every 30 seconds Jason Ackerman was saying Guerrilla over the mic because he couldn't ignore us. I am so proud of you all for the hard work you put into making us all look like fire breathers. Scott is going to be a real problem for the other guys in Aromas!

Next Year we show up in force with more people in every heat and we keep the other boxes on their toes. The Guerrilla family has just given this community a taste of what's to come. See you all tomorrow to start training for 2010.

Pics from the weekend: http://crossfitneq.shutterfly.com (new window)

JOE G commented on 25-May-2009 09:25 AM

It is an honor to be associated with folks who genuinely draw happiness from one another's success. Congratulations to everyone who competed. And here is to the rest of you who go full tilt everyday and make GFMC the gem of CrossFit affiliates.

Rhabdo commented on 25-May-2009 09:40 AM

Carl what are you doing today!? If you're doing you know what (no way out) call me. Ask one of the guys for my cell, I don't feel comfortable putting it on here.

John Z commented on 25-May-2009 10:28 AM

congratulations to all of you who represented GFCM at the qualifiers! Wrob, photo 164 it looks like Rhabdo is lifting the bar using telekinesis

Syn commented on 25-May-2009 10:41 AM

Just met Scott this weekend but he is an animal and a humble dude. Congrats Scott!!! Syn

Liz Wall commented on 25-May-2009 10:49 AM

I ditto WRob’s comments - I have never been more proud to be a part of something so great – we had an unbelievable showing for a box that has only been around for slightly over a year and we did the state proud. In alphabetical order: Bill, Caitlin, Eric, Jason Reo, Mickey, Rhabado, Ryan, and Scott way to set the bar high and give us all something to shoot for – it was so inspiring watching you all over the past two days – it’s an honor to sweat next to you on a daily basis - you all are my CrossFit Idols.

Jason A. commented on 25-May-2009 12:48 PM

Congratulations to all the GFCM competitors for getting out there and putting your money where your mouth is. Great work by all of you. Scott, I hope you've bought your ticket. Best of luck out west. Caitlin, great photo; it's going on my FB page.

Michele commented on 25-May-2009 01:25 PM

I am so proud of how our competitors conducted themselves throughout the weekend. Not only did you display strength, courage and speed in the WODS, you showed the highest level of sportsmanship at all times.

Vic Martinez commented on 25-May-2009 05:38 PM

To Scott: Congrats on this amazing accomplishment.! I just want to say to all competitors, that you all won in my eyes. I can't even express how amazing it is to work with all of you. I get to see you everyday and try to keep up with you. Guerrilla was so well represented. To each competitor: If you can look at yourselves in the mirror and say, "I gave it my all today" then the battle was won. To Gregg: the amount of time and how much of your heart goes into this gym is being reflected by all who competed and all who show up and give their all every single day. What you put in, I feel everyone tries to give back with hard work and true emotion! I know how proud you are of everyone this weekend.

Vic Martinez commented on 25-May-2009 05:39 PM

Jason Alley!!!!!!! What's Up!

alyse commented on 25-May-2009 06:58 PM

vic your gunna make me cry that was so sweet!! you must be gay!! at saying that everything you said is true!! GFCM KICKS A**!!

Scott commented on 25-May-2009 07:53 PM

Guerrilla Fitness: the best coaches, the best motivators, the best workout partners, the best cheering section, and last but not least, my new friends. It was great to meet all of you this weekend and it was finally good to put names with faces. Thanks a lot Gregg, Bill, Drea, Rhabdo, Reo, and Ryan for being there in the early a.m.'s to workout with me or to yell at me when I was slackn'. Thanks Gregg for being my "cocksman" on the row. I just wanted to say that everyone from GFCM represented "our sweat shop" well this weekend. Whether you were cheering or competing we did it with class, style, and a ton of heart. I will do all I can to represent us well in CALI. and try with every fiber of my being to leave everything I got out there on the bars, trails, KB's, rings, weights, or anything else they throw at me. Again, thanks to everyone who supported all of us that competed. And to those who competed, un-believable and exceptional performances.

Scott commented on 25-May-2009 07:59 PM

Thanks Syn. It was a pleasure meeting you as well.

Rest Day

Gregg Arsenuk - Sunday, May 24, 2009

Caitlin is in second place after day 1. Scott is in 7th!!

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"Michael"

Gregg Arsenuk - Saturday, May 23, 2009

Reminder: GFCM will be closed on Monday in observance of Memorial Day.

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Happy 1 year Anniversary

Gregg Arsenuk - Friday, May 22, 2009

Strength WOD
Power Clean 5x3

Met Con
10 Rounds of:
3 Deadlifts 275#/185#
6 Ring Dips
9 Knees to Elbows

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What an understanding wife. I am on my way to the qualifiers on our first anniversary!

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WOD

Rest Day

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"Caitlin"

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You Get Knocked Down, But You Get Up Again!

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Closed for Memorial Day

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Rest Day

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"Michael"

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Happy 1 year Anniversary

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