Thursday, October 1, 2009

Thursday, October 1, 2009

***Important Announcement***
Tonight at 6p, we will conduct a free seminar entitled CrossFit & Nutrition: Health and Fitness For Life. In this seminar, you will learn how to maximize your fitness and health with optimal nutrition. We will explore the basics of performance-based eating in the context of CrossFit’s fitness philosophy. This seminar is open to both MPH athletes and the community. Please register via MINDBODY as you would for any class, and bring friends! Also, there will be no Elements Workshop or 7p workout tonight.
jeff sdhp
for time:
1000m row
50x thruster @ 45-lbs.
30x pull-up

workout courtesy of


  1. coach | October 1, 2009 at 9:09 am

    Mike S.: 8:57
    Alex M.: 12:08
    Borja G.: 10:59
    Caitlin F.: 14:22 (sub: jump/kip pull-up, 18″)
    Kim H.: 14:33 (sub: 2x bodyrow)
    Ted K.: 14:10 (sub: push press)
    Steve D.: 9:05
    Neil A.: 10:37
    Jen M.: 13:06 (sub: jump/kip pull-up, 18″)
    Sean M.: 12:01 (sub: jump/kip pull-up, 18″)
    Jessica H.: 11:45 (sub: jump/kip pull-up, 18″)
    Sidra C.: 11:37 (sub: jump/kip pull-up, 24″)
    Mayra C.: 10:09 (sub: jump/kip pull-up, 18″)
    Joe P.: 11:30
    David O.: 14:25
    Amy D.: 15:27 (sub: jump-stretch pull-up, red)
    Ann D.: 9:50 (pvc; sub: jump/kip pull-up, 26″)
    John C.: 11:21 (sub: jump/kip pull-up, 18″)
    StuLu.: 15:01 (sub: jump-stretch pull-up, red)
    Josh Mc.: 7:27
    Cari D.: 11:21 (sub: jump/kip pull-up, 12″)
    Connie W.: 16:38 (sub: jump-stretch pull-up, green)
    Brendan K.: 9:37
    Josh O.: 8:48 (sub: jump/kip pull-up, 24″)
    David C.: 17:30 (sub: jump/kip pull-up, 12″)

    • Kimmie | October 1, 2009 at 9:12 am

      Mike was a BEAST this morning!

      • mikeheartspullups | October 1, 2009 at 9:29 am

        I appreciate that Kimmie, but afterwards I got to watch Steve do it with chest-to-bar pullups. I can only imagine how much that hurt… Steve, man, way to grind that out!

        Also, shout-outs to Mayra, Jessica, and Caitlin, who each fought their way through those thrusters with style… 45 ain’t light for the ladies, but they made it look good…

  2. coach | October 1, 2009 at 9:28 am


    If you’re coming to tonight’s nutrition talk, please bring something to write with and write on. There is no handout (by design).


  3. Jessica | October 1, 2009 at 9:58 am

    Mayra was a true model of intensity this morning — Awesome job!

    • coach | October 1, 2009 at 10:04 am

      Agreed. We can all learn from MC’s thruster effort this morning. She pushed well beyond her comfort zone and refused to quit.


  4. IWant2GetStronger | October 1, 2009 at 10:57 am

    total kudos to Mayra…she totally took those thrusters to the cleaners. Great JOB!

  5. mchofia | October 1, 2009 at 11:49 am

    Thanks guys, having you all cheer me on kept me in the zone.

  6. caitlinflanagan | October 1, 2009 at 12:41 pm

    Mayra congrats! Sounds like you rocked it and had quite the impressive effort.

    I also want to give a shout out to Alex. I believe (Coaches correct me if I’m wrong) that this was his first WOD he completed to the prescribed pull ups! Regardless Alex your pull ups looked great!

    • Kimmie | October 1, 2009 at 12:46 pm

      Congrats to everyone!

      Caitlin you are so correct; Alex’s pull ups did look great!

    • coach | October 1, 2009 at 12:52 pm

      Thanks Caitlin,

      That’s right—first WOD with unassisted pull-ups for Alex, and with a dynamite kip, no less.

      Nice work, Alex.


  7. eyechip | October 1, 2009 at 1:00 pm

    Hi All,

    I have always believed in accountability from myself and others. So today I would like to extend an apology to everyone and to John and Melody for my awful performance with Jackie. Today was a display of what happens when one comes to a workout undernourished, without enough rest, and at a low energy level. A banana and a latte is not a breakfast to fuel optimal performance. My time reflects a poor consideration of the efforts that you all gave thus far today and to the commitment of MPH. I have learned from this. I am humbled (which is saying something for me!)

  8. daviesag | October 1, 2009 at 5:27 pm

    Hi There:

    I just wanted to check on my time. I didn’t think I finished quite that far behind Stu, though I knew Sis blew me away. All I needed was to have the coaches confirm her squat technique is way ahead of mine. I will never live it down!



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