Thursday 08.22.13

I don't know, but I think these two might be related...just a hunch.

I don’t know, but I think these two might be related…just a hunch.

1 Mile Run
2k Row
1 Mile Run

Post times to comments.

Compare scores here.


I want that shirt...and that sassy look. Mostly the shirt...the sassy look can wait...the shirt is a must have.

I want that shirt…and that sassy look. Mostly the shirt…the sassy look can wait…the shirt is a must have.

Coaches Corner with Coach Max

What pumps you up? If you’re anything like me you like Katy Perry, Avril Lavigne, and Ke$ha played super loud while you set new PRs and crush workouts. Believe me I get it, not everyone LOVES Katy Perry, some of you just like her A LOT. That’s totally fine (not really but I’ll deal). What I’m trying to get at is this, I have a huge iTunes gift card and would love if you all would post your #1 workout jam to comments and I’ll buy the song (as long as it’s Katy, Avril, or Ke$ha) and maybe just maybe you’ll hear it during one of your next workouts. Also if you’ve never heard “What the Hell” by Avril Lavigne I suggest you listen to it. She’s pretty much a genius and may or may not be the founding member of Mensa.


  1. Max – your posts and picture captions are stellar. Well done.

    Kev – the gym looks amazing! nice job with the wall ball racks and the stencils, it hasn’t gone unnoticed.

    Music for Max:
    – Rob Base – It Takes Two
    – White Zombie – More Human than Human
    – LL Cool J – Mama Said Knock you Out
    – Deadmau5 – Sofi Needs a Ladder
    – Aloe Blac and Avicii – Wake Me Up
    – Eminem – Till I Collapse
    – Bel Biv Devoe – Poison
    – Rhianna + David Guetta – Right Now

    • Mike G's Shirt

      Please tell Mike to wear me! I’m comfy! I’ll even wick away his sweat for crying out loud! Everyone knows he has an awesome six pack! Just once Mike! Just once wear me! I’m begging you!

      • Mike G's Shirt

        Ok. That came off pretty needy. I just gathered myself. I would appreciate it if you would ask your husband to wear me. I know he loves his awesome tan but once in awhile it might be nice to put me on. Just for fun, even if no one is watching.

    • Mike G's Pants

      Everybody back the F off. You have no idea what a battle we’ve had here over at Castle G. Mike G’s Underpants got sent packing about three years ago. We have dealt with that grief and Mike G’s shirt cameo appearances are all that we look forward to. If ain’t broken don’t fix it…and we know we’re next…..and you don’t want to see what we see….

      • Mike G's Underpants

        I’m so lonely…

      • Mike G's Hair

        Hey, this is scaring the hell out of me. Next thing you know, I’ll be gone! I don’t want to go where Mike G’s underpants went…

        • Mike G's Underpants

          It’s terrible! Don’t cry for me I’m already dead…

        • Mike G's Mach 5 Turbo


          Grecian 5 ain’t cutting it no more and salt n’ pepper is OUT. Hair, time to pay the piper.

          There’s nothing like the feeling of a shorn dome.

      • Wait! Mike G doesn’t wear underwear?! Ew, no more buddy stretch with you!

        The Boy George comment really opened up a can of worms.

      • Fake Doug Bell's Shoelaces

        While we’re talking about this, can someone convince Doug to tie me up? I’m flapping around like Mike G’s privates down here!!!

        • This is amazing. Haven’t laughed this hard in awhile. He’s going to come after all of you 😉

          • No way babe! Love this stuff! These guys are hilarious! It’s kinda like when I lost that long sleeve shirt at the box, totally kept my cool.

      • Mike G's Pants

        Well…looks like I might have the night off….wink wink

    • Heather Bergeron

      WHAT. THE. HELL.

      • OMG…this is the funniest thing I’ve ever read on this blog!! Hahahaha…and there’s been some funny stuff posted!

  2. Kevin C.

    Jerry: 21:26 Rx.

  3. Jonathan

    No Diggity!!

  4. Susan Stein

    Jerry: 28:24

  5. Jerry: 30:57 2:03 min pr

  6. So, after about a 6 month lay off, I’ll be back at CFNE in September. (Please, hold your applause.) If I may quote my good friend Dougie Mac upon touching down Down Under, “I came through and I shall return.”

    Anyway, I’ve tried to maintain some strength, but my conditioning has gone into hibernation. So, to keep from darkening CFNE’s parking lot with my breakfast and/or dinner, I figured I better start hitting some metcons.

    I was never very good about posting on the website. But my work doesn’t block the website anymore, so the plan is to be better about it now.

    3/4 Jerry at the work gym: 20:37
    (3/4 mile run, 1500 M row, 3/4 mile run)

    • Colleen (OC)

      Yeah babe! I’m so glad you changed your picture too! Thanks for keeping me in line this summer. 100 burpees for time tomorrow!!!

    • Yay!!

  7. Jerry – 23:57

    Squat Snatches OTM12: 135/135/135
    Front Squat – 205×5, 225×5, 245×5

  8. Jerry – 23:01.

    Music Requests –
    State of Love & Trust – Pearl Jam

  9. Panic Switch – Silversun Pickups
    Rock Superstar – Cypress Hill

  10. Ronda Rockett

    26 something; Rachel made me do the run and I’m glad she did:) My knees were fine.

    Snatch OTM at 75 lbs; felt great
    3RM FS 105, 115, 120, 117.5

    great to wod with Michelle after so long

  11. Travaun


    Eminem: Not Afraid

  12. Muse: Panic Station

    Just… any Muse really.

  13. Brook R

    Jerry – 24:39

    Pearl Jam: Blood

  14. First true Rx 32:23 and fist time I have run a mile without stopping in over 10 years. And I did it twice. Not pretty but didn’t quit.

  15. Sarah B

    Jerry: 25:57

  16. Matty Noits

    Three 400m runs

    Round 1 : 1:15
    Round 2 : 1:12
    Round 3 : 1:20

  17. Big Bri

    “Jerry” – 23:06

  18. Geoff L

    Jerry 21:35

  19. Jerry: 21:42

  20. Christian

    24:22 – back locked up on the row as it tends to, but happy with the runs.

    Snatches OTM 12: 2 reps at 115# – dropped to 95# still nothing. Gave the shoulder the night off

    Front Squat 3×5 – 225# legs were spent couldn’t have gone heavier. Got two reps at 245# and thought I had more weight in me and failed first rep at 275#… Still old 5RM was 225#, hit that for 3 sets – happy, happy, happy.

    • Christian

      To clarify I didn’t fail at 245# just had that moment where I knew if I was gonna attempt heavier it wouldn’t be after 5 at 245#

  21. Colleen (OC)

    OK, some of these have been repeated… this is part of my running mix

    Let’s Go – Calvin Harris
    Power – Kanye West
    Go Getta – Young Jeezy + RKelly
    Stronger – Kanye West
    More – Usher
    Blackout – Breathe Carolina
    Lose Yourself – Eminem
    Da Funk – Daft Punk

  22. Jerry 23:03 Rx

    One song: Walk- Pantera

  23. Maureen B.

    Jerry: 26:14

  24. Andrea Frey

    Jerry: 32:33

    Shins were bothering me but I just kept on moving. Slower than last time but that’s ok…I showed up and gave it what I had :)

    • That’s right, not everyday is a PR day, but everyday is another chance to be better than you were the day before.

  25. Jerry- 25:26 love-hate-love relationship with this one.

  26. 27:32 (subbed erg 100 cal for 1 mile runs)

    1st erg 100 cal – 7:10
    L-o-o-n-g transitions from erg to row and from row to erg… And I have no idea about other splits, just know that sprinting on last 4 cal was something special! Thanks 7:30pm’ers for the cheering on this last 4 cal!

    • Erkin, way to embrace the airdyne! You crushed it bud!

      • Thanks!

        Speaking about Boy George Karma Chameleon mentioned by Mike G.
        It might be referenced in Bomfunk Mc’s “Freestyler”. I like this version:

  27. Jerry 22:52 (:44 PR)

    Jeff – I’m grateful for your dedication and comittment to Hero WODs. Hearing the life story behind the hero each workout honors is what truly maters. Thank you for keeping all the heroes, their families and friends in our lives.

    Some of these might be repeats:
    1. Pump up the jam
    2. U can’t touch this
    3. Rhythm nation
    4. Let me clear my throat
    5. This is how we do it
    6. Gettin’ jiggy wit it
    7. I like to move it
    8. Miami
    9. Groove is in the heart
    10. Jump
    11. Gangsta’s paradise
    12. I’m too sexy
    13. C’mon n’ ride it (the train)
    14. Mo money mo problems
    15. Doo wop (that thing)
    16. Good vibrations!!!!!!!
    17. Gonna make you sweat (everybody dance now!)
    18. Motownphilly
    … My roomate and I are having WAYYYY too much fun right now…jam session!

  28. In honor of TBT ;-D

  29. Jerry: 30:45 RX

    Glad to have the chance to chase this goat!

  30. Jerry: 30:20 RX

    My second Crossfit workout and first RX.

    This was my first 2K row, at 8:36, so I guess that counts as a PR!

  31. Kelly F.

    26 minutes and ? seconds.

    Need to pace this one better – second mile literally took almost twice as long as the first.

  32. Jerry – 25:15

    Music request:
    Spitfire – Prodigy

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