Categorized as: workout of the day

Sunday, August 16, 2009

On Friday, 150 pounds (Mike) met 205 pounds (push jerk), and 150 pounds won. Congratulations on your PR and gym record, Mike.
hopper WOD: 10a drawing (Roselena R.)

push press (max attempt)

Wednesday, August 12, 2009

mead clean2
Medicine Ball Mile
for time:
complete each movement with a 20/14-lb. medicine ball,
400m carry
30x clean
400m carry
30x slam
400m carry
30x thrusterfuck*
400m carry

*Medicine ball thrusterfuck = clean + thruster + slam + pushup + curse

Compare results to May 19, 2009.

Tuesday, August 11, 2009

jen back squat

Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight intervals are push-ups, the third eight intervals are sit-ups, and finally, the last eight intervals are squats. There is no rest between exercises.

This workout is scored by the total repetitions completed from all 32 intervals.

Compare results to May 15, 2009.

workout courtesy of

Monday, August 10, 2009

group pull-up
five cycles, as many complexes as possible in three minutes:
bear complex @ 95/65-lbs.

The barbell bear complex consists, sequentially, of:

  • power clean
  • front squat
  • push press
  • back squat
  • behind-the-neck push press
  • then, return the bar to the ground for the next power clean

The movements may be modified, broken-up or combined in any way, so long as these parameters are met:

  1. The power clean starts at the ground and finishes at full hip extension. Squat cleans and/or a deadlift + hang power clean combination are acceptable.
  2. Squats must finish at, or below the parallel position and presses must finish locked-out overhead.
  3. Presses may be strict presses, push presses, or push jerks.
  4. Squats and presses can be distinct or combined into a thruster. However, you may not receive the clean in a (front) squat and move directly into a thruster—stand first.

A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds.

This workout is scored by the number of complexes completed for each cycle.

Sunday, August 9, 2009

group run
Two notes:

  1. Please bring your own water supply to the workout.
  2. The first run of MPH apparel is up (thanks, Mike)! Visit our store through the link in the right sidebar.

hopper WOD: 10a drawing (Mayra C.)

for time:
run 5k


as many rounds as possible in 20 minutes:
2x muscle-up
4x handstand pushup
8x swing @ 70/55-lbs.

workout courtesy of

Saturday, August 8, 2009

group warmup
Opportunity, thy name is “Michael.”

Every day, every workout is where battles against benchmarks—“Fran” and “Fight Gone Bad!” and all others—are won. This is especially true of a workout like yesterday’s hero, “Michael.”

Friday’s agenda: run, light swing and sit-up. That was it. The distance, load and repetition scheme made it possible for almost any athlete to, at the very least, complete each modality without stopping. You could walk the run if you absolutely had to. To take it one step further, its organization lent itself to an all-out run, 50 fast, consecutive swings, and absolute recovery during the sit-ups. Either scenario provided the athlete, no matter his or her current fitness level, an opportunity to benefit. Read More