Friday, November 6, 2009


  1. jwood30 | November 5, 2009 at 10:19 pm

    Coaches, before I forget, thank you for the sit-ups. Jeff

  2. coach | November 6, 2009 at 9:05 am

    Alex M.: 28:47 (sub: 3x pull-up, 3x ring dip negatives)
    Amy D.: 27:21 (sub: 3x jump-stretch pull-up, red, 3x bench dip)
    Ted K.: dnf
    Kim H.: 30:13 (sub: 3x jump/kip pull-up, 24″, 3x pushup)
    Kris C.: 34:44 (sub: jump-stretch pull-up, blue, bench dip)
    Mike D.: dnf
    Caitlin F.: 28:01 (sub: jump/kip pull-up, 24″, 3x pushup)
    Mike S.: 23:42
    David C.: dnf
    Sean M.: 31:01 (sub: jump/kip pull-up, 12″, 3x bench dip)
    Adam C.: dnf
    Neil A.: 34:37 (3x ctb pull-up, 3x ring dip)
    David O.: 34:30 (3x pull-up, 3x ring dip)
    Jen M.: dnf
    Jessica H.: dnf
    Sidra C.: dnf
    Ravi S.: 27:32 (sub: 3x jump-stretch pull-up, blue, 3x bench dip)
    Rob K.: 22:23
    Austin W.: dnf
    Josh O.: dnf
    Jeff W.: 34:21 (sub: 3x pull-up, 3x ring dip negatives)
    StuLu: dnf
    David G.: 31:21 (sub: 3x pull-up, 3x ring dip)
    Joe F.: dnf
    Jenn J.: 30:24 (sub: 3x jump/kip pull-up, 24″, 3x pushup)
    Roselena R.: 28:59 (sub: 3x jump-stretch pull-up, green, 3x bench dip)
    Steve D.: 25:48
    Lisa C.: 28:16 (sub: 3x jump-stretch pull-up, green, 3x bench dip)
    Dennis D.: 40:19 (sub: 3x pull-up, 3x ring dip)
    Mead O.: 22:00 (sub: 1x bodyrow, 3x pushup; 6 rounds)

    • coach | November 6, 2009 at 9:33 am

      Notes for today:
      –35-minute time limit
      –DNF Substitutions:
      Ted K.: sub: 3x pull-up, ring dip negatives
      Mike D.: sub: 3x jump-stretch pull-up, ring dip negatives
      David C.: sub: 3x jump/kip pull-up, 12″, bench dip
      Adam C.: sub: 3x pull-up, ring dip negatives
      Jen M.: sub: 3x jump-stretch pull-up, blue, bench dip
      Jessica H.: sub: 3x jump-stretch pull-up, red, ring dip negatives
      Sidra C.: sub: 3x jump-stretch pull-up, blue, bench dip
      Austin W.: sub: 3x pull-up, ring dip
      Josh O.: sub: 3x jump-stretch pull-up, green, ring dip
      StuLu: sub: 3x pull-up, ring dip negatives
      Joe F.: sub: 3x jump-stretch pull-up, blue, pushup
      Dave O.: dip ROM
      Neil A.: dip ROM
      Josh O.: dip ROM

    • Kimmie | November 6, 2009 at 9:16 am

      Nearing 30 minutes today, I experienced something that I can’t recall ever feeling before; Like my life would never be the same if I didn’t complete this work out.

      Coach, I am not sure how I feel about it just yet but I am glad to you all for giving me that final push.


      • caitlin | November 6, 2009 at 3:42 pm


        I saw you in those last minute. You were so focused it was incredible. Great job!

  3. mikeheartspullups | November 6, 2009 at 10:56 am

    Rob – nice job!

    • Rob | November 6, 2009 at 12:42 pm

      Thanks, you too! And thanks to the 7am club for all the encouragement. The last bunch of muscle-ups are all about adrenaline.

      • tubameat | November 6, 2009 at 3:48 pm

        ALL the musclups are adrenaline for me! great job fellas!

  4. Tank | November 6, 2009 at 1:34 pm

    Today is a standup day….

    Mostly because I can’t sit down….

    • train2live | November 6, 2009 at 3:31 pm

      OUCH!! I can relate, but not today. I know this sounds weird, but I taped my ass before the workout. It worked!! I have no scars from the 200 sit ups at all!!

      Just a little advice from the president of the tender ass club.


      • Rob | November 6, 2009 at 3:37 pm

        I gotta ask: how on earth did you manage to tape your ass? And how did this thought occur to you?

      • tubameat | November 6, 2009 at 3:47 pm

        did the tape go horizontally or vertically?

      • Mrs. Finkenstadt | November 6, 2009 at 3:51 pm

        T.A.C. unite against the butt chap.

        But for real, how did things go at your job, today?

      • roselenaramirez1 | November 6, 2009 at 4:20 pm

        Now 702, you HAVE to make a practical demonstration of how you could tape your ass! I was thinking in wear diapers or so, but I like the ass taping idea better! Everything rather than the horrible and painful scar I have where my backs ends, and my bum begin

      • StuLu | November 6, 2009 at 4:49 pm


        Please post pictures of your scar. NOW. I need to compare it to mine as I am a full-fledged hypochondriac and I thought I had come down with ass flu.

        By the by…hope everything went well today. If you want to chat or e-mail I am at 443-994-9002 and Aside from my flip nature…I am here for you if you need.


        • Jessica | November 6, 2009 at 4:58 pm

          I think my entire office just heard me laughing at these posts.

          For those of you not as dextrous as 702, I recommend ditching the tape for a rubber mat.

  5. StuLu | November 6, 2009 at 2:07 pm

    I am quickly learning that there are two categories of Crossfit MPH workouts:

    1. Those that look hard and are hard.

    2. Those that look easy and are hard.

    I was quite surprised by today. From this workout I have learned something. I need to properly kip – which will lead to proper ring dips and pull-ups – which will lead to muscle ups. Which will, in the end, be the only way I will ever finish this workout in 35 minutes. Period.

    New Goal: Muscle Up by April 15. I have no idea why April 15 – other than perhaps it will be warm enough that I could do my first muscle up workout wearing speedos.

  6. tubameat | November 6, 2009 at 3:50 pm

    Coach you were right, I needed this wod. MU’s are very satisfying for me!
    (and ice is a good thing)

  7. train2live | November 6, 2009 at 4:51 pm

    OK first the ass taping: I taped vertically first and then horizontilly across the spot that seems to get chaffed the most. How I was able to manage was frankly pure luck…I think. The tape just seemed to cooperate. I could see how it might be difficult to do, but I did not use a mirror for help as it would just make matters worse. I think you just have to try it. WOW, go figure, me writing about taping my ass…too funny! Hey, if you want me to demonstrate lemme know 🙂 LOL (Sometimes I crack myself up…no pun intended).

    As for the job thingy, I spoke with my boss today and explained my situation. He was not ammused to say the least. His comment was that he appreciated my honesty, but that he needed time to process the information and that he wasn’t sure how the firm would respond. So, basically he is going to make me stew on this for the weekend. I don’t anticipate an answer today. I do know that I have the support of several partners so we shall see.

    Thanks for all of the kind words and well wishes from my Crossfit family…you guys are the best!!!


    • StuLu | November 6, 2009 at 5:36 pm


      Yes, a full demonstration is needed. I think something along the lines of what Coach did with the Paleo workshop a few weeks ago. A two hour presentation, open to the public, on the benefits and technique of proper ass-taping. One thing that needs to be addressed straight away is the type of tape. Duct, masking, packing? Would band-aids suffice in a pinch? Is there unwanted hair removal upon release? You are the guru Dave…and I will do whatever you instruct…my ass is yours.



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