Tuesday, September 1, 2009


  1. coach | September 1, 2009 at 9:06 am

    Alex M.: 12 rounds +… 9x pushup (sub: jump-stretch pull-up, green)
    Borja G.: 13 rounds +… 9x pushup (sub: 2x bodyrow)
    StuLu.: 12 rounds +… 2x pushup (sub: jump-stretch pull-up, green)
    Caitlin F.: 12 rounds + 5x pull-up (sub: jump-stretch pull-up, green)
    Kris C.: 13 rounds +… 10x pushup (sub: 2x bodyrow)
    Amy D.: 14 rounds +… 3x squat (sub: jump-stretch pull-up, blue)
    Mike S.: 25 rounds
    Jen M.: 13 rounds +… 7x pushup (sub: jump-stretch pull-up, green)
    Michelle C.: 12 rounds + 10x bodyrow (sub: 2x bodyrow)
    Sean M.: 8 rounds +… 8x pushup (sub: 2x bodyrow)
    Sidra C.: 14 rounds +… 14x squat (sub: jump-stretch pull-up, green)
    David O.: 12 rounds +… 3x squat
    Ivy F.: 12 rounds +… 9x squat (sub: jump-stretch pull-up, blue)
    Mayra C.:14 rounds +… 11x squat (sub: jump-stretch pull-up, green)
    Jessica H.: 18 rounds (sub: 2x bodyrow)
    John C.: 9 rounds +… 3x pushup (sub: 2x bodyrow)
    Lisa C.: 11 rounds + 7x bodyrow (sub: 2x bodyrow)
    Joe P.: 18 rounds (sub: jump-stretch pull-up, blue)
    Jeff W.: 14 rounds +… 3x pushup
    David C.: 7 rounds + … 5x pushup (sub: jump/kip pull-up, 12″)
    Wanda K.: 8 rounds (sub: 2x bodyrow)
    Rob K.: 17 rounds + 3x pull-up
    Jenn J.: 11 rounds + … 3x pull-up (sub: jump-stretch pull-up, green)
    Cari D.: 9 rounds + … 1x squat (sub: 2x bodyrow)

    • caitlinflanagan | September 1, 2009 at 11:05 am

      BTW – mine should read Caitlin F. 12 rounds + 5x pull-up (sub: jump-stretch pull-up, green)

      No real pull-ups yet. Although John, I hear you and Mike have created some kind of incentive for me? 🙂

      • coach | September 1, 2009 at 11:38 am

        We did? I mean, of course we did (Mike, am I supposed to play along here or what?).


        • mikeheartspullups | September 1, 2009 at 12:52 pm

          By “play along” do you mean “mistakenly suggest that Caitlin got her first pullup, thereby changing Mike’s life forever?” 😉

  2. swimdra | September 1, 2009 at 10:43 am

    Here are my two cents about this workout for what it’s worth: I really liked it. I feel like I was able to make up at least a little from my dnf yesterday. And this workout gave me a chance to see some personal progress with the pull ups.

    Good job this morning Mike, I know everyone in the 7am group was happy/impressed you made it to 25!


    • mikeheartspullups | September 1, 2009 at 10:57 am


      Thanks, you too (good improvement today!)

      It felt good to meet a goal; I’d been wanting 25 for a while. And i was very happy to protect my teammates from the 60 burpees I brought on you.

      But I want to thank John and Mel, for keeping me honest (squats not deep enough, chest to the floor on pushups) and for constantly maintaining our culture at MPH, which is: no matter how well you think you did, you can always do better.

  3. Mrs. Finkenstadt | September 1, 2009 at 11:23 am

    After yesterday’s great discussion on intensity, I felt very “in the zone” in this workout. There were small victories throughout. Most notably for me, never coming off the bar on those pull ups.

    Also, for inspiration: http://www.youtube.com/watch?v=bf6H8yZEozw&feature=player_embedded

  4. mikeheartspullups | September 1, 2009 at 11:36 am

    That guy’s strength is truly inspiring, but his form makes me cringe! Doesn’t that hurt his back? Gives me the shivers…

    • coach | September 1, 2009 at 1:24 pm

      He’s ok—not unsafe. He has a decent flat back from the mid-trap on down, at least. That has to be hard to control at the shoulder blades, so I don’t fault him too much for being a little round at the top. I don’t know what that last deadlift/squat rep was all about though.

      And you know me. I would rather see that raw—no straps, no belt.

      The best part about that video is the comments below it. It’s a scary world out there, team.


      • mikeheartspullups | September 1, 2009 at 2:53 pm

        really? this makes me want to watch a vid of myself…

        • baykay | September 1, 2009 at 2:58 pm

          …deadlifting in a dress?…that can be arranged…

        • coach | September 1, 2009 at 3:17 pm

          Like I said, it’s not unsafe. It’s not flawless, but I don’t think he’s down for a discectomy later. And yes, we should get your deadlift on video soon.


  5. mchofia | September 1, 2009 at 12:00 pm

    I can’t believe you put me in the corner after I carried the watermelon :).

    Sid, 1st great job today and I agree with you Cindy is a great way to work on the FUN-damentals. I was happy to see my progress on push-ups.. pull ups are still a work in progress.

  6. Mrs. Finkenstadt | September 1, 2009 at 2:54 pm

    I totally get your dirty dancing reference, don’t worry!

  7. sub10NARF | September 1, 2009 at 6:18 pm

    12 round…..2 pushups. slightly better than last time. pullups were done on the top support for a swing set, but since i can kip fairly regularly now vs. last time, not that happy with my results. self-motivation is certainly harder than the MPH environment, but I have two weeks of training on my own to work on better effort.

    mike – 25? nice work.

    jeff w – 14+; really nice


  8. jwood30 | September 1, 2009 at 7:05 pm

    Thanks John. I hope to see you back soon. JW

  9. InNeedofCalculator | September 2, 2009 at 2:00 pm

    Neil: 14 rounds + 3 push ups (sub: 2x BodyRow) I have a horrid gym at the hotel…but the nicest gym (that I have access to) is at least 30 min away…gotta try and figure out how to work that into the work schedule.


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