Monday, August 31, 2009


  1. jcpal | August 31, 2009 at 10:09 am

    Nice!! Sorry I missed it.

  2. Mrs. Finkenstadt | August 31, 2009 at 10:21 am

    Way to go Roselena! That’s seriously impressive.

    I liked this variation on FGB very much. I like working on skills, and this has so many elements that invariably, we all get to work on something we need to improve. It also had that mental aspect that is so rewarding. I read on the CF Games site the other day about the woman who missed the top 16 by 10 seconds, and I kept thinking about her during this workout. That, and Rebekka’s fearless coaching really helped me put all anxiety out of my head and got me focused.

    Thanks for the great workouts and coaching!

    Oh- this might begin a bit of a dialogue. I was thinking about the Fran variation that you all showed us, and it occurred to me, that the “elites” of Crossfit all but admit to doing the .com WOD “and then some.” Either they modify the WOD like the Fran variation, do 2-a-days, do crossfit endurance, or do “traditional” weight schemes in addition to CF wods. What do people think of that? Is it the case that .com workouts are a floor? Without a doubt, the WODs we do are plenty enough for us regular folks (ok, at least for me), but to be even remotely competitive for something like the regional games, wouldn’t it take a lot more? I guess it has occured to me that there is a divide between what proscribes and what it actually takes to be at the elite level. This is all rather hypothetical, but it is kind of interesting. Discuss? Don’t hate me 🙂 Given all this, maybe we should think about regional qualifiers as a goal for 2010. I’m pretty sure Mel could make it to the CF Games in Aromas next year.

    • coach | August 31, 2009 at 10:29 am


      John’s response is forthcoming…


    • mikeheartspullups | August 31, 2009 at 10:30 am

      Ivy! i meant to tell you today: congrats on that first (and second and third) pullup…

    • coach | August 31, 2009 at 11:45 am


      Within our community, there are no elite workouts, only elite athletes. This is not to say there is no difference between good programming and bad programming. However, what really makes an athlete “elite” is his or her simultaneous application of proper technique and high intensity, no matter the stressor. That’s it. In CrossFit, we strive for a “broad, general and inclusive fitness”—“constantly varied, functional movement, performed at high intensity.” And, as we’ve recycled before, we believe “intensity is the independent variable most commonly associated with optimizing return.”

      “The WODs we do are plenty enough for us regular folks.” Interesting statement. Take a detailed look at our programming, the programming of other affiliates, and I don’t think anyone would say that is “harder,” or we’re “easier” or the good folks at any other affiliate are “harder/easier”.’s programming is not the floor, or ceiling for that matter. It is, as Dave Castro, CrossFit’s Director of Training, has said, just one expression of CrossFit. We are one expression of CrossFit. Each affiliate is one expression of CrossFit, and we are proud to be part of a community so diverse in this way.

      In order to reach one’s athletic potential—qualify for the Games, even—intensity must be present each and every workout. So yes, if an athlete requires more intensity, it would “take a lot more,” as you said. It does not necessarily take more work (yes, if competing in a Games environment, one might have to practice recovering after multiple workouts in one day, but this is different).

      Yet, many athletes, especially those striving for greatness, can fail at the level of programming, well before considering their commitment to intensity. There is an enormous, and unnecessary emotional cost to asking questions like, “Is this enough work?”, “Is this weight heavy enough?”, “Should I do more?”, and “Don’t I need more strength/cardio capacity first?” Let us take care of the programming, and let it take care of you.

      As for the regional qualifiers, we can start thinking about them now—during the next workout, in fact. If you hit our workouts at maximum intensity, that’s all the preparation you will need.


      • Mrs. Finkenstadt | August 31, 2009 at 12:12 pm

        This is the response I was hoping for. I totally get this, and directions taken re: intensity.

  3. coach | August 31, 2009 at 9:29 am

    Alex M.: dnf (250)
    Caitlin F.: dnf
    Borja G.: dnf
    Kim H.: 19:50 (250)
    Kris C.: dnf (250)
    Samir M.: 19:42 (55-lbs., 250)
    Mike S.: 16:23
    Neil A.: dnf
    Dave R.: 15:54
    David O.: dnf
    Jen M.: dnf
    Sidra C.: dnf (250)
    Ivy F.: 18:22 (250)
    Sakar P.: dnf (275)
    Roselena R.: 17:10 (sub: step-up)
    Jeff W.: dnf (250)
    John C.: 19:33 (55-lbs., 250; sub: step-up)
    Dennis D.: 19:09 (55-lbs., 250)
    Lisa C.: 19:24 (15-lbs., 250)
    David C.: dnf
    StuLu.: dnf
    Michelle C.: dnf
    Mayra C.:
    Rob K.:

  4. coach | August 31, 2009 at 10:54 am


    Let’s talk about today’s workout.

    The point of today is to demonstrate that the whole package is important in every workout—the intensity, technique, the “journey to the end” and crossing the finish line. Many of you who come from a sports background can attest to the importance of all of these characteristics in your success as an athlete.

    Whether or not you received a dnf today, our goal was to emphasize that there is always room for improvement. Never get comfortable in these workouts, and you will continually improve athletically.

    Rebekka and Melody

    • serenawannabe | August 31, 2009 at 11:19 am

      Thanks for the push Coaches! There were times I wanted to mentally check out but the three of you helped keep me focus.


      • jacrowley0815 | August 31, 2009 at 11:46 am

        This was a good WOD, and thank you for pushing me. It’s kinda funny that this turned out to be today’s WOD. Ever since last week, I’ve been thinking about what I could have done differently to improve my score. I’m glad I had this chance to re-do FGB, but I do understand your other point. I’m happy that I was able to push myself to a new level today, and I know that’s the only way I’m going to continue to improve.

        Thanks for your efforts this morning!

  5. mchofia | August 31, 2009 at 11:21 am

    Ivy that is a really good question.. on the one hand I have total faith in our coaches programming. I know how much skill and effort they put into the consecutive WODs setting us up to succeed. I don’t know how much I would benefit from going all willy-nilly in adding to the WOD on my own. I was definitely not doing myself any favors designing my own workouts before.

    Then I think of Mike who did fight gone bad and “fight gone worse” in one day and 702 who did the 100 strict pull-ups twice in one day, each time shaving time off his previous PR. They are both athletes that I admire because of the dedication that they put into every WOD and their efforts show in their times/reps/loads.

    I do think that one great thing about the new space is that our coaches encourage us to come in for some overtime if you are so inclined. Hence the doubling up on WOD and the overtime you put into getting pull-up 1-3.

  6. Mrs. Finkenstadt | August 31, 2009 at 11:36 am

    Just to be clear- my questions are not at all a criticism in any way about the training we get at MPH. We have the best people. MPH is AWESOME, and I wouldn’t trade it. I just think it is interesting to think about the progression from improving health and fitness (General Preparedness) through moving large loads over long distances to become elite in crossfit as a sport unto itself.

  7. roselenaramirez1 | August 31, 2009 at 5:59 pm

    Coaches thx for help me go throgh this… was amazing. I will be out of the country until 12th. I wish I can do tomorrows work out but I should fly today in a rush! I will try to keep the rhythm!


Leave a reply

Your email address will not be published. Required fields are marked *