It’s EJ’s 30th BIRTHDAY!!!


It’s EJ’s 30th BIRTHDAY!!!

The One, The Only!
Happy 30th Birthday, EJ!
You ARE Metropolis Fitness and we’re all better from knowing you and from following your lead.  Your enthusiasm and passion for fitness and helping others is contagious

We all Love You!

“EJ’s 30th Birthday WOD”
For Time:
30 Body weight Back Squats
30 Chest to Bar Pull-Ups
30 Handstand Push-Ups
30 Burpees
SPRINT 200 m

I don’t feel old. I don’t feel anything till noon. That’s when it’s time for my nap.
–  Bob Hope

(uh-oh, EJ, better schedule in some time in the middle of your day!! 😉 )

0 Response

  1. Brooke

    Yeah Happy Birthday EJ!

    ugh 30….it’s all downhill from here.

    And congrats on the new addition to the Shavril’s!

  2. Brooke

    Sorry for multiple posts:

    Our meat eating adventure is just 5 days away. There is still time to join in the fun and RSVP by this Thursday, August 22nd.

    The details are:

    Sunday, August 26th
    3 – 5 p.m.
    Dinosaur BBQ (on 125th st all the way on the west side)
    Family style 3 meats and 3 sides
    Less than $30
    Alcohol will be ala carte

    So RSVP via email to [email protected]

    Sig others and friends are welcome to attend.

    p.s. we have over 20 poeple so far, but there is plenty of room for more!

  3. mikey.bialos

    EJ- happy b-day! that’s a money picture.. and looks like a super fun wod in your honor.
    sorry been missing y’all so much recently. still trying to climb and boulder a lot for a couple more weeks.

  4. Vikram

    HAPPY BIRTHDAY EJ! You’re a gem of a coach – but more importantly a great person. The standard you set in the gym definitely reflects on your actions outside the gym.

    Taking a rest day today. Pretty beat up for some reason and kind of under the weather (air conditioning sniffles?). See what you have to look forward to as you get older, EJ…?

    Don’t know if Jared and Jenny made it back today. CONGRATS TO THEM TOO!

  5. Lara F


    WOD in your honor this am and a perfect way to start the day!


    30 body weight back squat: 45# (i’m still new :), still trying to work on my form and do them right…
    30 jumping pull ups
    50 push ups
    30 burpees
    200 mtr sprint

    Have a great day everyone!!

  6. belbogen

    Scaled to the following:
    30 Overhead Squats with 20# medicine ball
    20 Strict Pull-Ups
    30 Seated Shoulder Press @ 75#
    30 GHD situps
    SPRINT 200 m


  7. Adam Van Auken

    16:30 rx’d @ 175# which is just under bodyweight of 178 (although my scale may be a little off). When we did 30 back squats on May 10th I had to drop down to 155 so I’m pretty happy about this. I did 3 X 10 with about a minute rest in between and it was no problem. I can shorten the rest a little next time.
    C2B pull-ups – did 10 then sets of 5. I probably rested too long here.
    I did triples on the HSPUs pretty much all the way through and this worked well.
    EJ – I’m glad you are only 30!

  8. ledbelly

    15:45 rx’d

    Body Weight: 215

    C2B – Takes some time, but I can actually do these for a whole WOD these days. One day I will learn to string them together.

    Happy Birthday EJ. My shoulder is killing me, but I had to do this WOD because it is your bday and you are awesome!!

    And I’m Tough 🙂

  9. ERIC S.

    B-day WOD with Scruffy and the Birthday Girl

    13:04 rx’d

    Happy Birthday EJ!
    To a great coach and friend. I’m glad you’re only 30 because doing 40 of all this s*#@! would have really sucked!
    Don’t forget to deduct at least 2 minutes off your time for having to stop and attend Scruffy while you were doing your C2B.

  10. EJ

    age isn’t anything but a number and hopefully Bob Hope is wrong about noon, LOL

    I’m completely overwhelmed by all the warm wishes and the love from this community. I truly cannot be working with a better group of amazing coaches and athletes who keep me motivated by their heart and determination! So much to be thankful for this year 🙂

    love you all!!

  11. EJ

    Oops so minus 2 minutes = 16:05

    kipped the HSPUs with a puppy in my face, haha

    @andrew – that was from last year’s NYC Subway Series – strong man type stuff. It was the Zercher lift. can’t remember how much weight was on there but I remember we got up to about 500 and change. Amylynne can attest to getting some crazy bruises.

  12. Jared

    Happy birthday EJ!

    Now I have some questions.

    Who is going to compete at the next subway series event? Can we go over bar muscle ups in a wod this week or at least go over how to do them?

  13. mcohen

    EJ. Happy Happy Birthday.

    Crossfit Rehoboth. Frangie
    21 thrusters
    100 sit ups
    15 thrusters
    100 air squats
    9 thrusters

    10:25 Rx’d @ 95 lbs.

  14. EJ

    @Jared – did you get in? I feel like most people got shut out of sign up since the events filled up so quickly.

  15. dlede

    Marathon Training: 5.5 mile run at 7:41 pace in Hawaii, for some reason it felt easier

    Crossfit tomorrow so will try to represent Metrop well

  16. yasmin.carlos

    i heart that picture of you almost as much as i hear you, EJ. 30 doesn’t matter if you don’t look and feel 30 — and i know your filipino ass does not feel anywhere close to that number!

  17. Alicia

    rest day – feeling really fatigued.

    Happy Birthday EJ! You’re so inspiring & we’re so lucky to have you and your leadership at CFM. Cheers to your 30s!

  18. Katie

    I hit submit by accident! Happy Birthday again EJ! You inspire me every day and I feel so fortunate to be in a place where you are coaching!

  19. BrookeHCooper

    75 lb squats
    Jumping pullups
    HSPU half negatives– these took a very long time

    Happy birthday EJ!

  20. Joe

    EJ!!!!! Welcome to “Team Old Balls”! Now all the little rookies out there have to deal with you too come next years Metropolis Games Competition. 🙂

    You and Sass were literally the first two people that greeted me when I arrived outside the body shop my first day at Metropolis and we were locked out together. Hope you had a fantastic birthday!

  21. whit

    155lb on the squats… tough but could have gone a bit heavier.

    Still haven’t gotten a HSPU, so going to have to keep working on those.

    21:00 with handstand negatives until I started dropping myself on my head

  22. Ang


    135# DL
    PU Blueband
    attempted a few HSPU, and switched to PU

    Happy Birthday, Ej! You are an amazing coach and an inspiration! Thanks for being you!

  23. BAston

    my fastest loop run ever, 49 minutes. I’m still scared shitless of the impending doom of the NYC marathon. Happy B Day EJ, you’re the best! Someday I hope I can squat as much as you!

  24. Melanie

    – 85lb BS
    – jumping pullups focusing on negative
    – 5 neg HSPU, 5 push ups, 10 assisted HSPU – thanks Allison!!!

    Happy Birthday to EJ, an all around amazing person. Hope you had a great day!

  25. sam

    Happy Birthday EJ!

    17:03 @ 95lbs
    10 HSPU’s were negative and assisted – thanks coach B! The rest were push ups.

  26. Mike T

    Happy Birthday EJ!!! That pic is bad ass!

    Don’t know the time for today. Squats were light (135) b/c I felt my lower back seizing up during warm ups and didn’t want to risk it.

    Kicking into a handstand practice instead of HSPU’s. Terrible, but hey.. with enough practice eventually I’ll get it right. 🙂

  27. Sam B

    EJ Happy 30th!!

    13:18 @ 135 lbs
    Back Squat – 14-9-7 rep scheme
    10 Mod HSPUs & 20 PUs
    CTB PUs
    Thanks for the help on the HSPUs Brendan!

  28. Nico

    Happy Birthday EJ 😉


    135 lbs back squats (body weight probably around 175 lbs or 180 lbs; probably need to figure it out at some point 🙂 )- 6 sets of 5

    -> really need to get stronger on the squats so that I can at least move my body weight easily sometime in the near future

    Pull ups – one set of 10 then 4 sets of 5

    HSPUs: did only one complete HSPU then worked on negatives (it took forever…need to practice these when rested)

    Burpees: 1 set of 20 then 1 set of 10 with Allison, Sara and Andrew encouraging me to not break my last set of 10