Keith can we paint nice pretty blue skies and clouds on our walls like they did in Jupiter? :)

Man, I need a rest day so bad as every part of me hurts and my last rest was last week sometime, but this is too good to pass up. Looks like I will wait until Sunday to rest.

95, 100x6 bleh my legs are done. DONE.
owwwwwww hahah

"I wonder how my body is going to react to this rude awakening," I mused yesterday.

Well duh, most of the muscles in your body are going to hurt, you freakin' moron!

The pain will go away by 11 a.m., right?

My back is still hurting, but I am one not to miss a fight!

Ok Brian, no fair. You didn't tell me my legs would feel like oak trees this morning. I'm *standing* here trying to figure out how I'm going to bend, let alone do it to the ground 30 x with a medicine ball. But ah that's the beauty of Crossfit.

Too bad we can't do FGB outside it is gorgeous!

Well, since I just dragged my ass out of bed, it appears that I will be taking a rest day... The dog or cat didn't even wake us today.

Justin you missed out this morning. Ended up with 256 or 257 I think, I don't remember which. It's on the board at the box. Hari, in regards to yesterday, I'm always happy to help. Ask me whenever I'm there. See you guys on Monday. And Ewen, I'm going to try to break your 500m row time then. Your time was really impressive, I'm not sure if I can do it but I'll try.

I forgot to add that Roxanne got a 214 for today as rx'd.

304

My body, she hurts!

Adam, you definitely have what it takes to row under 1:25. I'll try to make it to the Box on Monday to give you a few last minute tips. Will you be going at 6 or 7?

Jacinto: nice screaming today.
All: great work. McCarren Park Pool party tomorrow anyone?

193 (74, 60, 59) Sub 10 lb WB

189 with 45 lb; that was my first one of those and boy did it suck as bad as i thought it would after watching the video from the main site. alex and michael-thx for ur help as always.

I'll be heading to McCarren tomorrow. I'll most likely leave right after the Oly class. If you don't plan on going to the box tomorrow you can always call me at 917-202-7832

175 today :(
i officially suck
i can't wait till next time now that i know what to expect.
mccarren sounds fun.
i have to work til 2, but try to make it after if you'll still be out there.

245, subbed the 'girlie' sumo bar due to my injury. jokes on me, the wall-ball is what aggravated it.

stayed for fight-club, great class as it combined punch and kick defense. nice working with you Sonny, you're a natural. and thanks for the kick therapy dammit it helped a lot (step, toe, turn, step, toe, turn, I think I freaked my fellow subway riders out whispering the mantra on the way home). Totally pysched it we can get the bags hung, glad to help if you need it.

I'll go find the workout that combined heavy bag punching, it looked brutal.

267

watch out

Marisela- The fun starts at 2 and keeps going to 8. Kickball after also.

My # is 646-331-8155 and you can call me if you decide to go. Would be awesome to have another strong chick to have my back on the dodgebal court!

i decided that it would be fun to dance around my living room to loud music (after 3 really tuff workout days, mind you) and nearly busted my ass. cute
a2 defo gonna go!! B-last! and i need a day of fun. i don't have enough of those anymore :)
i'll call you when i'm on my way. its the L to bedford, right??

M- I think it's either Lorimer or Bedford off the L. I'm terrible with directions but Rob seemed to know where he was going.
Can't wait. I missed the last 2 weekends. Yay I'm happy you're coming.

***Can't believe I forgot to mention this in my last post-
I posted a comment on the main site about my pullup progress and asked a question about the Zone. Nicole responded and said she would help me out! I think thats the coolest thing. Advice from the best. Awesome

Sounds like I did miss a great time today, and everyone looked to kick much ass... I just couldn't get out of bed today. Guess I needed the rest. Anyways, great job all!!!

FGB as Rx'd:

20 lbs wall ball: 25 23 23
75lbs sdhp: 25 20 20
20" box jump: 20 20 20
75lbs push press: 25 20 15
row (cal): 20 13 15

total: 304

Great workout everyone! I love these types of workouts! The best way to start your Saturday!

Michael that is awesome-just sorry i couldn't be there to see u tally up the score!

Hey everyone great job today on FGB!
score:264

Awesome time Ewen and Dammit. Chad you totally kicked much ass today. Very impressive. I have to step it up for next time. My SDHP's were pathetic today. I knew it and Keith reiterated it. Unfortunately my wheels were toast from the last few days.

Hey guys our very own Denise is doing the NYC Triathalon today! Gonna go see her at the finish line around 1030 in CP. Anyone up and care to join can call me 845 598 0931.

hey sarena where is the finish line? same as marathon?

on a personal note, i checked main site for score breadowns and i am pretty pysched about my row score total (45) which is on the high-end. now i,ve just got to get sumos and pps up to snuff, goal this year is 300+.

Hey Michael -where on the main site did u find the breakdowns? thx

also where did you guys who got the DoWin shoes order them from and any ladies know the conversion down from the men's sizing? thx!

hey michelle, i just browsed through comments from hg fgb day.

72 at the bandshell michael. Waiting here now @1030. Will get pics hopefully

thx Michael

Ewen, I'll probably be there at 6 on Monday.

oh man i a walking around like one of those b-flick zombies today. sprint training followed by fgb. shoudnt it be quads gone bad?

convinced a friend finaly to come try cf out next saturday, hoping for a crazy metcon.

Good thing I'm easing you into sprinting! For future reference, I'm going to know how sore you were the next day (next time we meet you can go into detail).

This week I'll be at East River Track Monday and Wednesday at 12:30pm and Tuesday I'll be at Central Park at 12:30pm. East River will definitely involve more specific sprint work while CP will be metcon featuring running. I apologize if East River is out of the way for some people. Give me a heads up either by email (briandegennaro08@aol.com) or call/txt (516-459-1506) if you will show, that way I can come prepared (i.e., the type of workout, etc).

Is anyone going to the November Cert in Pitt?? If you're interested in traveling/rooming together please shoot me an email so we can begin to make arrangements.

Keep up the great work guys/girls.

this is the last week I'll be able to do any mid-day workouts for awhile (well until september) Brian so I'll try to make all three. do you ever do ladder/cone drills? I did them once in a class at NYSC and they were a lot of fun. just wondering if you ever build them in or are they sports-specific (football/soccer/etc)? in any event they'd probably make a great addition to an outdoor WOD. and make all sorts of new muscles sore.

We do some lateral and quick step drills, but never like weaving in and around cones because track doesn't involve lateral movement.

If only a KB wasn't a bitch to lug around then we'd do today's WOD...

Oh, and it's still on. Pack light; bring extra clothes if you wish and a garbage bag/plastic bag to put your stuff in.

brian fyi i cant make today east river...

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