Wednesday, October 28, 2009

15 Comments

  1. coach | October 27, 2009 at 9:32 pm
     

    Team,

    Yes: if it rains, we are completing this workout as planned. Running (fast) remains an area to improve for most, so we expect to see everyone in attendance. We will be tracking those who do not make it in for this WOD.

    Equip yourselves as necessary (towels, etc.), and if you have a watch to help time your efforts, please bring it.

    John

    Reply
  2. tubameat | October 27, 2009 at 9:40 pm
     

    sweet! i was just right now fbooking about tabata sprints!

    Reply
  3. coach | October 28, 2009 at 9:40 am
     

    –Scores–
    Alex M.: 5:15, 2:33, 2:34, 1:10, 0:30, 0:29
    Rob K.: 5:45, 2:44, 2:41, 1:03, 0:29, 0:27
    Amy D.: 6:59, 3:25, 3:22, 1:29, 0:36, 0:37
    Kim H.: 10:28, 5:50, 5:20, 2:32, 0:58, 0:54
    Teal B.: 10:28, 5:05, 5:02, 2:07, 0:51, 0:46
    Ted K.: 6:30, 3:15, 3:28, 1:30, 0:46, 0:44 (sub: row)
    Jessica H.: 5:14, 2:32, 2:46, 1:06, 0:34, 0:32
    John S.: 5:59, 3:01, 3:07, 1:07, 0:30, 0:31
    Jeremy N.: 6:34, 3:05, 3:19, 1:13, 0:33, 0:34
    Jen M.: 7:26, 3:36, 3:34, 1:28, 0:39, 0:38
    Sidra C.: 8:06, 3:54, 3:49, 1:27, 0:42, 0:42
    Sean M.: 8:31, 4:04, 3:58, 1:21, 0:45, 0:44
    Steve D.: 5:17, 2:43, 2:57, 1:08, 0:51, 0:31
    Christine S.: 6:15, 3:03, 3:10, 1:19, 0:36, 0:35
    Jeff W.: 6:59, 3:20. 3:30, 1:30, 0:41, 0:39
    John C.: 7:02, 3:21, 3:31, 1:35, 0:38, 0:40
    Ravi S.: 7:06, 3:05, 3:15, 1:17, 0:35, 0:33
    David O.: 5:50, 3:02, 3:05, 1:14, 0:33, 0:32
    Ivy F.: 7:03, 3:51, 3:43, 1:34, 0:39, 0:35
    Glenn C.: –, 2:57, 2:59, 1:15, 0:34, 0:34
    Josh O.: 5:33, 6:36, 4:00, 1:13, 0:35, 0:35
    Eddie S.: 5:38, 2:55, 2:59, 1:15, 0:33, 0:34
    Roselena R.: 8:32, 4:05, 4:28, 1:44, 0:44, 0:40
    David G.: 5:35, 2:51, 2:45, 1:10, 0:30, 0:31
    Joe F.: 6:13, 2:47, 2:58, 1:18, 0:33, 0:33
    Jenn J.: 7:26, 3:44, 4:02, 1:32, 0:40, 0:40
    Amy S.: 7:22, 3:38, 3:47, 1:42, 0:42, 0:41
    Wayne C.: 7:13, 3:28, 3:39, 1:23, 0:38, 0:35
    Adam C.: 5:33, 2:44 2:53, 1:10, 0:31, 0:31
    Caitlin F.: 6:13, 3:10, 3:16, 1:16, 0:34, 0:35
    Neil A.: 5:52, 3:00, 3:05, 1:16, 0:28, 0:30
    Mike D.: 5:36, 2:51, 2:59, 1:11, 0:32, 0:31
    Jonathan H.: 6:14, 3:07, 3:16, 1:17, 0:33, 0:34
    Michelle C.: 11:30, 5:46, 5:41, 2:04, 0:47, 0:48

    Reply
    • mchofia | November 1, 2009 at 8:22 pm
       

      I made up the WOD on Sunday. Running by yourself flipping sucks. I rested one minute between each interval I hope that isn’t cheating.

      Mayra C: 7:11, 3:34,3:36,1:33,0.42,0.40

      Reply
    • baykay | November 3, 2009 at 10:18 pm
       

      -Scores-
      Adam H.: 6:29
      Cari D.: 7:42
      Tod C.: 7:37
      Meghan M.: 7:07
      Ricky B.: 5:58
      Jason H.: 5:51

      Reply
  4. StuLu | October 28, 2009 at 9:51 am
     

    Well, I headed out this morning to travel for the rest of the week. Just saying: since John has laid down the gauntlet of attendance requirements! I will do this tonight at the hotel and prove once and for all that you can run from yourself.

    See y’all next week!

    Reply
  5. Mrs. Finkenstadt | October 28, 2009 at 10:02 am
     

    I kept thinking something was wrong with my blackberry because the Wed. post wasn’t coming up. Now I know it was a preventative measure to keep people from skipping. Can’t wait to run at noon! Trying to beat 7:14 for the mile.

    Reply
    • coach | October 28, 2009 at 10:26 am
       

      Actually, we posted 30 minutes early last night…

      John

      Reply
      • Mrs. Finkenstadt | October 28, 2009 at 11:08 am
         

        Oh. ok.

        Reply
  6. Jessica | October 28, 2009 at 10:12 am
     

    Rob, we can officially start a bloody knee club. I think I went down at the same spot you did on my 2nd 800. Corner of P and 14th?

    Reply
  7. Rob | October 28, 2009 at 10:25 am
     

    Yes, that’s the place. Sorry to hear that! I was hoping I could be the warning to everybody else. My knee is still oozing in a delightful way for a law office. It goes back to my motto: if you’re not bleedin’, you’re not litigatin’

    And it’s too bad you fell on your last 800! That was the last time you had to go around that corner. I wiped out my very first time around on the mile. Alex came around the corner behind me to see me splayed out on the sidewalk. Good times.

    So everybody else – go slow around the corner onto 14th street. There are about 6 grates there that are very slick.

    Reply
    • Kimmie | October 28, 2009 at 10:30 am
       

      During the 6 am class you and Alex were beast.

      Reply
  8. tubameat | October 28, 2009 at 11:13 am
     

    battle scars= awesome. its a good thing to take these risks, to put ourselves in harms way every once in a while. i kinda wish i had fallen too!

    glad you guys didnt get seriously hurt.

    this was an exc wod- very mentally taxing for me- you can ALWAYS run a a little more, just like you can ALWAYS do one more air squat.

    have you seen this:

    http://www.evolveyourfitness.blogspot.com

    they often have good thought provoking posts

    keep squattin’!

    Steve D

    Reply
  9. tp5777 | October 28, 2009 at 11:53 am
     

    Crossfitmph, thanks for hosting my wife & I Mon & Tues this week. We were in from out of town for the DC Marathon (my wife ran).

    I’ve been exposed to crossfit over a year ago and have been to a few affiliates in person (and followed others on blogs) and made the following observations about crossfitmph:

    *attention to form is crucial (full extenstion, get lower, get lower, another 2 inches lower….sound familiar?)
    *even during warmups form is paramount
    *everyone gets coaching
    *good atmosphere amongst members in the classes

    Believe me when I say the above points are NOT created equal across all affiliates.

    I have no doubt if you stick with John & Melody and their programming & coaching you will be fitter, stronger & faster as a result.

    While I knew shoulder flexibility was an issue for me I didn’t realize how much. In just 2 workouts it was highlighted on my backsquat and of course, the overhead squat. I also am taking home a technique to work on that.

    Thanks again and good luck!

    Troy

    Reply
  10. jwood30 | October 28, 2009 at 3:22 pm
     

    Good job Ivy. You beat your old 7:14 time! Jeff

    Reply

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