Monday, September 21, 2009


  1. coach | September 21, 2009 at 10:07 am

    Kris C.: 73-73x-73-lbs., 16:12 (53-lbs.)
    Ted K.: 85-85-85 (sub: muscle clean)
    Kim H.: 95-95-95-lbs., 20:58
    Borja G.: 105-105-105-lbs., 14:25
    Austin W.: 135-145-155-lbs., 11:20 (75-lbs.)
    Jen M.: 85-85-85-lbs., 16:06
    Sean M.: 135-145-145-lbs., 18:43
    Mike S.: 155-155-155-lbs., 12:12
    David O.: 135-135-135-lbs., 14:20
    John S.: 135-145-145-lbs., 12:02 (75-lbs.)
    Sidra C.: 73-78-78-lbs., 15:18
    Ivy F.: 105-115x-105-lbs., 13:25
    Rob K.: 155-155-155-lbs., 11:40
    Jessica H.: 63-68-63-lbs., 9:28 (35-lbs.)
    Meghan M.: 125-135-145-lbs., 13:12
    Jeff W.: 115-125-115-lbs., 15:25
    John C.: 85-85-85-lbs., 17:30
    Ravi S.: 53-53-53-lbs., 17:02
    Alise F.: 85-90-90-lbs., 18:53
    Mead O.: 75-75-75-lbs., 15:43 (35-lbs.; sub: 500m row, pushup)
    Dennis D.: 125-125-125-lbs., 12:07 (70-lbs.; sub: pushup)
    Steve D.: 175-175-175; 11:37
    Lisa C.: 53-58-58-lbs. (sub: muscle clean)
    Cari D.: 75-80-80-lbs., 16:57
    Ricky B.: 135-135-135-lbs., 12:17 (65-lbs.)
    StuLu.: 85-85-95-lbs., 15:20 (75-lbs.)
    Dennis D.: 125-125-125-lbs., 12:07 (70-lbs.; sub: pushup)
    Jeremy N.: 135-135-135-lbs., 13:07 (55-lbs.)
    Alex M.: 95-95-95-lbs., 13:18 (65-lbs.)

    • coach | September 21, 2009 at 10:15 am

      Great job so far today, team.

      A quick note about today’s goal: technique precedes load. That is, we are particularly interested in the catch (the point at which the bar loses its momentum and you meet it), and getting comfortable receiving the bar on the shoulders (front rack position), instead of in the hands and wrists. This detail will serve us immensely in efficiency and overall power output.


  2. Mrs. Finkenstadt | September 21, 2009 at 2:20 pm

    Just wanted to post a quick note with my meet results from this weekend. I had a 655.5 lb total with a breakdown of 242 squat (PR), 110 bench press (not so happy with this), and 303.5 deadlift (PR). I competed raw, meaning I did not use any assistive equipment other than a belt. The focus these past two months on squat and deadlift technique was evident, so I thank the MPH team for those results! One other observation is that, while I have the muscle, I needed more practice on bench to make use of it. I could have used more technique work to get my my recent developments in pull ups and practice in push ups to translate. Aw well, I have a goal to chase for the next meet. My favorite two moments of the day were 1) hitting my deadlift PR and 2) having “Captain” Kirk Karwoski compliment my squat. see

    Last but not least- I really encourage everyone to find something outside the gym to do that tests what you do in training. Whether that’s a sport, race, or fitting into some new jeans, nothing beats the feeling that what you put into your workouts pays off in the end.

    Ok- second last but not least- I made weight 🙂

    • mikeheartspullups | September 21, 2009 at 2:26 pm

      Congrats, Ivy!

      Also, totally agree with your encouragement. Although CrossFit is a sport in itself, it has really improved my surfing. If there is anything physical that you enjoy, doing it with some CrossFit under your belt is like suddenly becoming a superhero!

    • coach | September 21, 2009 at 2:51 pm

      Congratulations, Ivy. You’re free to put our desk—uh, I mean bench—to use anytime. Really, excellent work this weekend.


      • Mrs. Finkenstadt | September 21, 2009 at 3:01 pm


  3. mywaterlooo | September 21, 2009 at 5:04 pm

    On the road without a bar to do the power clean. Otherwise, I did today’s workout, used 30 pounds for summo deadlift. 29 min. Susan M.

  4. eyechip | September 21, 2009 at 6:48 pm


    You nailed it! The greatest aspect of your post is the beauty of having goals – which make your workouts purpose driven rather than a chore. You have competitive lifting, Mike has surfing, and I whitewater kayaking.

    Like you, the workouts are the goal to keep me excelling in my respective sport at full-strength, with gusto and energy – until the day I drop of very old age. I have always felt that Crossfit embodies the aspect of not only giving me strength and endurance on the river (my goal) but adds the bonus of everyday functional power (my secondary goal). Plus, I feel so great, so unfuckwithable, that if needed that could be the third goal.

    Wonderful words Ivy…your goals and actions should be an inspiration to everyone. I can’t wait to meet you. And, perhaps everyone should reveal their goals here to set the record straight, put it on the line, and gather the back-slapping push of the Church Street Team.


    • cdellinger | September 22, 2009 at 3:17 pm

      Hi Stu — I just wanted to thank you and Ricky for your encouragement yesterday and jumping in on my last set of burpees. Talk about team work!


  5. train2live | September 21, 2009 at 9:40 pm


    Really awesome work! I am so impressed by your performance!

    I totally agree with you on having outside the gym goals. I didn’t realize it, but the work I have been doing has really improved my golf game. I am not sure if the coaches believe that golf is a real sport, but consistent 300 plus yard drives were not in my golf bag before crossfit. Last week’s vacation was a golf week where I played 36 holes a day for 6 days straight. I am hitting the ball farther than ever and even had to drop down a club for every shot…I used to use a 7 iron for 150 yards I now use an 8 iron. Its all about the core strength.

    Anyhow, It was not a goal to improve my power on the golf course, but the improvement is a direct result of the work I have done at MPH.


    • mikeheartspullups | September 21, 2009 at 9:45 pm

      Dave, that is terrific. I bet your golf buddies are like “what?!!?!” as your drives land on the green.

      …Or has CrossFit not improved your aim 😉

  6. train2live | September 22, 2009 at 5:29 am


    I wish I could say that Crossfit helped my aim, but that is not the case…and yes I did have a few 300 + yard drives that were deep in the woods or the water or found a sand trap. One thing at a time 🙂

    My golfing buddies were all very interested in my workout program. I think some of them went home and looked up

  7. Mrs. Finkenstadt | September 22, 2009 at 12:43 pm

    That is so cool, Dave! Anyone else have any outside the gym applications of their training to share? I have another one- improved breath control in singing.


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