Friday, May 29, 2009

Friday, May 29, 2009

This video is an MPH favorite, and Chris “Speal” Spealler is a CrossFit legend. Check out his stats here. Now turn up your volume.
Today, we realize one of our favorite maxims: you can always do more air squats. If you have to stop and take a break, it’s because your head failed you, not your legs—you gave in to the burn. Don’t give in to the burn.

four rounds for time:
400m run
50x squat

workout courtesy of


  1. coach | May 28, 2009 at 8:34 pm


    Who is the artist that’s playing behind the Chariots of Fire theme? Is that Massive Attack around the 4:15 mark?


  2. mikeheartspullups | May 28, 2009 at 9:37 pm


    • sub10fran | May 28, 2009 at 10:03 pm


      You are the first person I thought of after I saw the post.
      You should absolutely destroy this WOD – sub 10 is definitely possible for you.

      • mikeheartspullups | May 29, 2009 at 9:03 am

        Thanks, I was excited too (see “YES” above). But sub 10 I was not. My squats SUCKED. Felt like I was moving in slow motion.

  3. coach | May 29, 2009 at 6:54 am

    Kris C.: 17:36 (sub: 500m row)
    David O.: 16:08
    Mike S.: 11:20
    Debbie D.: 23:17
    Neil A.: 12:50
    John S.: 16:02
    Mead O.: 30:50 (sub: 500m row)
    Cari D.: 20:33
    Jen M.: 19:27
    Melody: 11:54
    Dennis D.: 18:41
    Kim H.: 27:24
    Ted K.: 12:26
    Tod C.: 13:16
    Rebekka E.: 15:26
    Roselena R.: 17:23
    Matt W.: 14:21
    David C.: 34:45 (sub: 3 rounds squat)
    John C.: 15:49 (25x squat)
    Jenn J.: 17:47

    • coach | May 29, 2009 at 8:07 am


      A note for next time: you completed all of your runs at 11 miles per hour, which is as fast as the treadmill goes. The treadmill itself cost you at least 90 seconds on the aggregate—it took about 20 seconds to get up to top speed, in addition to the “3, 2, 1” countdown before it started moving at all.

      We’ll find an outdoor course when this comes up again. That will benefit everyone.


      • coach | May 29, 2009 at 8:51 am

        Ok—we let Neil’s (and John S.’s) treadmill keep running at seven miles per hour during the squats and that worked much better. He did his runs at ten, ten, nine and 7.5 miles per hour.


    • jcpal | May 30, 2009 at 2:33 pm

      15:57 for this workout on sat morning

  4. operationyetifit | May 29, 2009 at 8:55 am

    Yea, I want an outdoor track.

    And yes, air squats are my kryptonite.

  5. mikeheartspullups | May 29, 2009 at 8:57 am

    Sorry – that was me. YetiFit left my computer logged in!

  6. mikeheartspullups | May 29, 2009 at 9:02 am

    ps – looked for the chariots of fire remix — didn’t find this one. i do think the video features just one song, though. The part at 4:15 sounds more like Paul Van Dyk than Massive Attack (MA is usually more expiremental sounding).

    pps – the theme song for the show House is by Massive Attack

    • coach | May 29, 2009 at 9:35 am

      I have been looking for the song in this video for at least a year. If anyone finds it, PLEASE send it my way.


      • cdellinger | May 29, 2009 at 4:08 pm

        Part of the song reminds me of Benny Benassi, best known for “Satisfaction”. I’m not sure but its worth a shot.

        Have a nice weekend everyone!


  7. roselenaramirez1 | May 29, 2009 at 9:25 am

    Good job every one! Mike, you did well. Talking about get together, I will post the address and invitation for a b-day party I will have.. Not every day you turn 4-0! If you want to get a drink, food, and, I hope, some fun, you are very welcome! They are a few row machines that we may can use, if you miss work out… Will be nice to see you there, with a glass of wine instead of a barbell.
    Hope you can go…
    When: Saturday May 30th 2009
    Where: Potomac Boat Club
    3530 Water St, NW (under Key Bridge)
    Washington DC, DC 20007 US
    Parking is hard in that area, but you can run over there!.. or, get a taxi..
    This is the link of the evite, just in case you need more info…

    Thanks coach for let me post this in here, and see you there!! I promise will have paleo food!

    • mikeheartspullups | May 29, 2009 at 10:43 am

      Rosalena, it is so nice of you to invite us. I am out of town this weekend, but thanks and enjoy the big 4-0!

    • sub10fran | May 29, 2009 at 12:34 pm

      Feliz cumpleanos Roselana!


  8. roselenaramirez1 | May 29, 2009 at 9:41 am

    Sorry I forgot the time: 3:30 until your body can handle!

  9. sub10fran | May 29, 2009 at 12:08 pm

    Even with the constantly running treadmill, I crapped the bed today – doing air squats in slow motion one at a time is a great way to post a really big number. Doing this outdoors would definitely be more interesting.

    More running this week than I can ever remember. If Helen shows up on Monday, I think I will have a pulled hammy.


  10. capitalpressure | May 29, 2009 at 2:47 pm

    14:26 Jeff W.

  11. NoTranslationRequired | May 29, 2009 at 3:56 pm

    What can I say but my legs are camping…argh! And yes, i didn’t check the site this morning before the WOD, if I did I would have seen the words of wisdom..don’t give into the burn..needless to say, I GAVE IN! argh!

    On a much better, happier and drink till you drop note, Happy B-day Roselena! 🙂 woot! 40 is awesome..not that I know it yet..but soon!

  12. swimdra | June 15, 2009 at 9:26 am

    17:20. Sidra. (Did this on June 15th instead of that day’s workout)


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