greg i like the way your taking the 21-15-9 and switching it up.

@ Joe Roman (I spell your name right?) I don't think I'll be there in the PM so save the musclebuilder coffee for another day.

GUERRILLAS!!! Thanks so much for all the b-day wishes! They brought me lots of smiles all day!!! Hope everyone has a great holiday weekend! Hope to WOD with you all soon!!! xoxo

Musclebuilder coffee???

Jason Reo wins the coach and programmer of the year award. I am as big of a fan of JR as I am his wife.

Kevin Elman - miss your face but the gray socks and dress shoe combination is totally working for you.

I want in on the musclebuilder coffee too.

Is that Kevin in the pic? GO KEV!!! GO KEV!!!! Marilyn... sorry I missed the 6a class.... *sadface*

I hear you, Liz. And good call on the tabata after the workout! Kicked my ass. Loved it!

Musclebuilder Coffee will make you feel like a fighter jet made out of BICEPS!

Kevin Strongman! I'll see you strong people on Friday.

Great coaching this morning!! Thanks Reo. @Dana, you missed a good one...

I thought that was a pic of BV? Or is it Gregg????

Dress shoes? Those be STRONGMAN SHOES!

THOSE are my "official" Barbell Club weightlifting shoes. The sox.......all the others were on the wash Kev

1827, rx

HAPPY BIRTHDAY KRISTY!!!!! LOVE YOU!!!!

HAPPY BIRTHDAY KRISTY!

Happy birthday, lady!!! You rule, and I totally love working out with you. Hope you're day is fantastic!

Happy Birthday Link! On another note, this is for the guy over there. http://www.youtube.com/watch?v=IQMtgI2qDaI&feature=related

Happy Birthday Kristy!

Great Pic. Happy Birthday Kristy!

Happy Birthday!!!! N.A.T.

Link! My long lost love - happy birthday! We will always have albany... :)

Happy Birthday and CHEEEEERRRRRs to KRISTY!!!!! I hope you have a fun filled day and laugh A LOT all year long!!! ...friendship...friendship....XO~Love you!!

POPROCKS!!!!!!

Happy Birthday Kristy! It was nice wodding with you last night.

Happy birthday Kristy Link - Hope you have a great day and have a beer or two tonight:)

Gregg - great job on the photos as of late - did you take a photography class at the adult school?

Just wanted to say that seeing Lugo yesterday was awesome. After speaking to him, it really dawned on me the incredible things that he is doing for us as a whole. Also, he was with his young son Oliver which just added to the equation. He also has more in the Lugo posse in which he left behind again today. Frank, you're on a lot of peoples minds, in our thoughts and in our prayers. I think you're return is scheduled for November which can't come soon enough. I speak for many when I say WE are looking forward to it. Thank you for all you and all service men and women are doing right now at this very minute and have done in the past.

Happy Birthday Kristy!

Agent Lewis, baddass pic on the affiliate page. Strong eF-ing dude! GFCM, I miss you guys.

Kristy, you're such a sweet spirit and positive nrg (energy).. Wishing you a happy bday!!!

Guys as I sit here in Atlanta waiting to get on this damn bird I am already missing my two families, the one Peach Tree Lane and the one on Elm Street. It was incredibly therapeutic to be around such an awesome group of positive people. @ Gregg you run an amazing business but you are even better person and I honored to call you a friend. @ Vic thank you for your kind words, but the truth is the real heroes are people like you, Paul, Reo and Scott that protect us at home day in and out. To everyone that made my trip home so special for my family and I thank you from the bottom of my heart. I can't wait to get back home (15lbs heavier, thanks to Progenics) and tear up the WODs. @ Kristy HAVE A GREAT BIRTHDAY! BIG J I hope you got her something nice :) Semper Fidelis, C41 OUT!!!!!

Happy birthday kristy

LUGO: Be safe & it was great to run into you last night on the street if only for a moment. Thanks again for the kind words about Rob.

HAPPY BIRTHDAY KRISTY!

Be safe Lugo. So good to hang out. Miss you already!

@Kristy -- HAPPY BIRTHDAY. Now we all know the reason Big Jason is such a happy guy.

@Lugo -- I wish I could have given you a hug good-bye. I'll be thinking of you until you arrive back home again.

LUGOOOOOOOOOOOOOOOOOOO. I had no idea you were leaving so soon. My apologies for not giving you a man hug last night, but I'm glad I saw you and yelled your name with pride. Be safe my friend.

Happy Bday Kristy.

I agree with everything Vic said. Thanks Lugo.

POPROCKS!!!

lugo have a safe trip nice meeting you brother. looking at tyhis picture again, real cool.

check out wendy throwing it up lol. good job.

As tough as this photo looks it's also very lovely!

Just like wr....

I'm with you Maria! awesome photo of an awesome chickie!!!

Need we say more.....Wendy....Wow

That is definitely an awesome chick!!

WR - Great pic - strong determined - just plain awesome!!!

wr - will you marry me??? :)

Holy Heavyness! GO WR – Fantastic pic of an incredibly sweet and kind person. Jodi forget marrying her – I want the Reo’s to adopt me…2 for the price of one:)

Hansel Wendy Reo ... so hot right now... Wendy Reo.

LMAO!! What in the sam hell!?!?! @Mr.Mugatu (funny movie btw) GO WENDY GO!!!

Wendel!!!!

Currently sitting in my asbestos filled office........Last night not only did Wendy have excellent back squatting technique/form/style, but she also gave me a free clinic on pirouetting.

Oh Mannnnnn…Thank you ALL so much...I am so lucky to be surrounded by such AWE-INSPIRING Women and Men...you have no idea how much each of you help me! Um...If anyone is interested...I'll be happy to host a special pirouette class :) It will be Totally Bad-Ass and Really Tough... @JA. I’d marry ya, but I’m not getting divorced, so…legally, I’m not sure it will work. @Liz, I’ll adopt you, but only if I get my 6 weeks family leave of absence at work :).

squats were good, but i like ballet more. do svidaniya!!!

Strong and Sexy....doesn't get better than that!

Dave and I did a CFE running WOD on the Cape May boardwalk today:

run 1/4 mile

50 squats

run 1/2 mile

50 squats

run 1 mile

50 squats

16:44

This was great Dave is slightly slower on squats but slightly faster on the run so he was always chasing me down on the run. It was awesome practice fighting off someone trying to make a move on me in a race, especially since I had tired legs from the squats. That last mile, I thought about my finish last year at the Danskin tri (when 2 women passed me in the last 400m) and I thought, "If anyone is going to pass me, they are going to have to work GD hard for it." I heard him coming, put it into another gear and he, just about but DIDN'T get me!

The funniest thing is as I was dry heaving by a bench, a municipal worker, who was sporting a huge beer gut, told me I better be careful or I would run myself right into a hospital.

Miss my GF peeps!

@robo - you are working in cape may now?

UMMMMM WENDY!!!!! that is an amazing picture, but an even more amazing display of athleticism. Is that 225?!?!

http://www.youtube.com/watch?v=_dGcYH6Fwj8

That guy over there knows that I know it's him

http://www.youtube.com/watch?v=4Ol4oWChjzk

I would just like to say that I HATE snatches.

Finally no more METAL!!!! Hope these videos a preview of the new the WODing Tunes debuting in September.

no more METAL ? what ? Gregg...??

Go Jeevan! You look great and welcome to Guerrilla Fitness

Long live metal and snatches.

No worries Scott, There will always be metal and snatches. Both make you stronger.

They keep on screamin' these words, screamin' these words/ 'Til every voice is heard/Calling from the underground/ 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

Scott, I swear on everything GF that I am listening to that RIGHT NOW!! Lifting

As self appointed music supervisor for GFCM...no doubt metal has its place in the mix. :) But so does funk, electronica (Daft Punk definitely works), as well as old school punk (so does The Stooges). Will agree that the endless loop of the Chili Peppers, Danzig, Metallica and Dio drives me kinda crazy, but that's probably because I pay attention to music more than most folks. And Sean, I know that means you'll play "Holy Diver" on repeat just to torment me....

Holy Diver - the version by Killswitch Engage. Nice. Anyway, I really miss GFCM. I can't wait to come back. I'm jealous everyday reading these posts and looking at the WODs. I knew I had started something very special in June 2009 - but life sometimes throws some obstacles in the mix...but in time, I will be back !

..........................................................................................................................................!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

The mix of tunes are good. Liz, I agree & I HATE SNATCHES toooooooooooo!!!

up all night/ sleep all day/ up all night/ sleep all day/ c'mon c'mon/ up all night/ sleep all day/ that's right/ up all night/ sleep all day/ up all night.............(fade out)/ (fade in)/ land where our fathers died/ land of the pilgrims pride/ from every mountainside/ let freedom ring/ THANK YOU....and GOOD NIGHT

Squat: 200-200-200...225 here i come

Okay all. I don't give my 2 cents regularly, but I gotta say two things. #1 power snatches are the best, but power cleans are even better. #2 I don't know 90 per cent of the music played and would vote for greater diversity to include some hip hop, rap or house. Happy lifting!

REAL men can lift to beyonce too! All the single ladies!!!!

OMG Khadijah - I soooo agree....we need rhythm, we need a beat, we need funk, we need inspiration. And power cleans are my favorite too!

I love all music, especially after 4 years at Record Town (Willowbrook Mall). House Music all night long.... BUT I vote for a little Drum and Bass too. Missing a good snatch WOD. I've learned to appreciate the exercises I hate.

We need Latin music...... Salsa, merengue, regga-tone. This will bring in some really ho..... Never mind. @ Ron, I knew I recognized you from somewhre.

i vote for silence

My old gym used to have a first in first to play policy on the radio. Because I had a job, all the fist pumpers got in before me and claimed the radio for KTU. I'm sorry but it's hard to PR on anything while listening to the ootz version of "I think we're alone now."

That said back to your regularly scheduled HOLY DIVER!

@Anthony. If u remember me, then u remember a young Ron. That was my college gig and records were being replaced by CD's, and the cassette wall's days were numbered. The store is still there but now it's called FYE. One of the few in the mall that survived. Even Quails is back!!

PROSPER!!!!! NOOO!!!!!!!

I'm gonna be 39 in December. I'm about 238 as of today and may be 240 in the morning. I like GFCM a lot. The whole thing is really awesome. My times are not the best but I actually REALLY DO the WOD's. If this post offends anyone.......... it should.

I got your back sonnnn.

Lifetime membership to Team Ant. Always a pleasure working out with you...

Hey guys, my band is having our CD release party this saturday night! I would love to see all of you there! for info please email me at johnkoban@gmail.com! thanks

Guys, John's band is playing at Mexicali Rose in Teaneck tonight and will probably go on about 10pm.

16:11, GFCM rocks something fierce

Anthony - I am going to be 40 in February. I will not reveal my weight, but I have been referred to as a "big Irish guy" by that guy over there which was a real boost to the ego :). And whatever your times are, you always work hard and YOU ARE AWESOME!! And we should have a big ass 39 forever party this winter. (Yes, I do love my birthday even when I am turning 40. It is part of who I am.)

Pretty People Performing Pullups:

Oh Baby...bring on the DLs

Remind me to have my Bucks before I WOD!!! SMH....

M, NEVER wod without Bucks!

CrossFit memberships are expensive... or are they?

Hey guys, my band is having our CD release party this saturday night! I would love to see all of you there! for info please email me at johnkoban@gmail.com! thanks

Yea buddyyyyy!! Light weight!

Beeeee Veeeeee!!! (I think??? I don't even recognize your beefy self anymore...)

That's Arsenuk....

That's only 297....he did 302 last night on a sore pinky toe, the boy in not human!!! Well done BV

With the shaved legs i was not sure if it was a man or a woman...

So Michele informed me the pic above is BV not GA, as i assumed. So instead of making a funny sarcastic comment I just made a COMPLETE ass of myself, which is also funny. Hope all enjoyed.

Doug that was funny! I thought it was Arsenuk as well... I think this is just as funny: click wherever the red is

Doug - Thanks for the chuckle. BV - Do you use WeightGain 4000 putting up those numbers? Rich - Insert video here please....

It enters through the mouth and goes DIRECTLY to the stomach.

Since Gregg can't be BV, he's trying to make BV him.

Been down in Ocean Grove for the week, been real nice to relax some with the family even if we only had our first beach day today. And of course found a CF gym to go to (CF Belmar), and felt like I was well prepared and excelling at the WODs, mostly KB stuff. But it made me think for a bit. CF gyms in general are self selecting groups of elite athletes, and gyms like GFCM bring those athletes to an even higher level. Keeping perspective on this is not always easy, working out alongside superhumans. Any GFCM member at another gym would be in the top percentage of folks exercising at that time. When you start comparing yourself among others here at Guerrilla, it's a whole different ballgame. If you haven't rated yourself among your fellow athletes, if you haven't scanned the white board to see how you did in comparison to others--you're lying. The issue is how to use this, and how you react. I've taken it hard sometimes, looking over to see folks with big poundages held overhead while I'm struggling with a 15lb bar on some exercises..I could go on. It's a work in progress, but I am slowly accepting that I'm working with the body I have, with the strengths, weakness, and limitations that entails. And that I'm not a kid, and as cool as it is to see myself perform well in comparison to folks that are 10, 15, 20 years younger than me, sometimes that might effect some things. As often happens when I'm away and working out out at other gyms, I feel a tremendous gratitude for what I have in GFCM, in the coaching, the members and all that it totals up to; that's a comparison that's a valuable one to make. I can't guarantee that I won't make comparisons to others when I'm back on Elm Street again; but I'm hoping that I can give myself credit that, in almost any other context, I'm doing pretty great. And by going to GFCM, only getting better.

Mike, Your post is something I have struggled with to explain to most folks. It is clearly something that one has to witness first hand. You did, and I am more grateful than you can ever imagine that you have shared that experience with the GF family.

Posts like that is why Krumper is "krumptastic"

Run, Murph, Run

Anyone know what to do with blood blisters on the hands? Center of the palm, about a quarter big and it's blood red and blistered under a callus. Do I pop it or let it go? Not complaining b/c it doesn't hurt at all - just looks really ugly and didn’t know what to do about it.

Great shot Murph.

Pop it, but do it on camera! :-D I think you're suppose to leave it alone to be honest. But popping it is fun. U won't want it to rupture at the wrong time. IMO.

I usually pop; them like Ron said you don't need them going off at the wrong time.

I have a friend who is a Vampire....... I usually let him take care of them......

no pop. murph - you run much faster without me!

Murph! YES!!!!

I'm all about running in parking lots.

hahaha