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Tuesday, June 23, 2009

Tabata This
Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are squats, the second eight intervals are rowing, the third eight intervals are pull-ups, the fourth eight intervals are sit-ups, and finally, the last eight intervals are pushups. There is a one-minute rotation break between exercises.

Each exercise is scored by the lowest number of repetitions (calories on the rower) in each of the eight intervals. During the one minute rotation break, the clock is not stopped, but kept running.

This workout is scored by the total score from each of the five exercises.

workout courtesy of crossfit.com

Sunday, June 21, 2009

***Important Announcement***
Folks, we have two remarkable pieces of news to share with you today. First, as many of you know, John passed CrossFit’s Level 2 Certification crucible last week. Second, we are finalizing details on getting a new home. That’s right: we are (really, really) excited to announce that on August 1, 2009, our small group and personal training services will move to a new location, on the corner of 15th and Church Streets NW. Within days, we will also be formally recognized as a CrossFit affiliate, CrossFit MPH.

In the short run, this transition also means…

  • We will be finishing your outstanding sessions at Gold’s within the next month. Of course, we would love for you to join us and train at our new facility, but we understand that you are Gold’s Gym members first, and have a choice to make. The nature of our relationship with Gold’s prohibits us from soliciting you, but once we begin offering training at our new space, you are free to make whichever choice you desire at that time.
  • So that you do not purchase sessions we cannot finish for you at Gold’s, we request accurate travel schedules for the next six weeks at your earliest convenience.

The tentative start date at MPH will be Saturday, August 1. We will be in touch in the coming weeks about our last day at Gold’s, and to provide official contact information for our new gym.

We cannot thank you enough for your support over the years.

Rest today.

–Melody and John

Friday, June 19, 2009

group 130609 1
A great many thanks to everyone who helped John “study” last Saturday morning (see photo above). On his first attempt, he passed CrossFit’s Level 2 Instructor/Trainer course with flying colors! This course is notoriously difficult and carries a fail rate near 80 percent. Of the 15 people in his group, three passed, including John.

Within the worldwide CrossFit community, there are approximately 1500 affiliates and literally, thousands of certified Level 1 Instructors. There are, however, less than 200 certified Level 2 Instructors (there is no third level). Yesterday’s result put John in elite company within the coaching tier of our community at large.

Congratulations, Coach.

for time:
12-10-8-6-4-2
swing @ 70/55-lbs.
weighted pull-up @ 45/30-lbs.
turkish get-up @ 70/55-lbs.