Thursday, November 12, 2009

Thursday, November 12, 2009

dave sdhp
We are making a new t-shirt, and we would like you to pick the slogan/handle/tag/battle cry. Post it to comments.

Depending on the quality and number of responses, we will either pick the winner ourselves, or put it to a vote. You may submit as many entries as you like, but think quality, not quantity!

for time:
25x squat
25x pushup
25x pull-up
25x sit-up
50x squat
50x pushup
50x pull-up
50x sit-up
75x squat
75x pushup
75x pull-up
75x sit-up

workout courtesy of


  1. StuLu | November 11, 2009 at 9:25 pm

    This is to start. More…many more to come. I never want to do penalty burpees again. EVER.

    1. “Ivy Finkenstadt can deadlift 325lbs.”
    2. “If a Tree Falls In a Forest…We Probably Pushed it There.
    3. “Shaft Was a Pussy.”
    4. “Superman Is a Cartoon. We Are for Real.”
    5. “I Feel Bad for The Car that Hits Me.”
    6. “Our Pull-up Bars are Red for a Reason.”
    7. “Ask to See My Callouses.”
    8. “Are you Made of Sugar?”
    9. “A Kinder-Gentler Kinda of Ass-Kicking.”
    10. “Your Gym Makes Smoothies. We Make Warriors.”
    11. “Wanna See My Snatch?” (For the ladies)
    12. “Kumbaya MO*%$&FU#!#R!”
    13. “My Kettlebell is Smarter Than Your Dumbell.”

  2. StuLu | November 11, 2009 at 10:19 pm

    14. “Our Asses Are Ripped. Really. I Am Serious.”
    15. “Dave Will Tape Your Ass. Really. You Will Need It.”
    16. “You Can’t See Strength In a Mirror.”
    17. “That Puddle of Sweat? That’s Your Stage.”
    18. “It’s a Workout, Not a Fucking Cocktail Party.”
    19. “If StuLu Can Do It Anyone Can.”

  3. StuLu | November 11, 2009 at 10:24 pm

    20. “Do it Now. Before Oprah Does.”

  4. sub10NARF | November 11, 2009 at 10:35 pm

    Good stuff Stu.

    Here are a few of mine. More to come.

    1) Crossfit MPH – We Clean. We Snatch. We Jerk. Any Questions?

    2) Our Girls v. Your Boys. Anytime, any place.

    3) Crossfit MPH – Hard. Fast. No cuddling afterwards. (Obviously not my creation, but I fucking love it. Pursuant to Rule 13?, which was announced on 11/10 at approx. 7:35PM – Footnote: J. Main, Oct. 2009)

    4) Crossfit MPH – So hard, only a cave man can do it.


  5. tubameat | November 11, 2009 at 10:43 pm


    ’nuff said,

    Steve D

    • tubameat | November 12, 2009 at 9:15 am

      Just to be clear, the “’nuff said” is not intended to be part of the logo.

  6. StuLu | November 11, 2009 at 11:06 pm

    21. “Do It Now Before Oprah Doesn’t.”
    22. “Think of Burpees as a Rabid Down-Dog.”

  7. StuLu | November 11, 2009 at 11:35 pm

    23. “What Your Capable Of Is Only The Beginning.”
    24. “After You Finish Your Bicep Curls – Come See Us.”

  8. jwood30 | November 12, 2009 at 8:34 am

    “Here at MPH, one of our coaches equals two of your trainers.”
    “We don’t need any stinking treadmills, we brave the elements.”
    This last one is a Mainism, but I really like it. “Life is crowded, you must rise above.”

  9. sonowhat | November 12, 2009 at 8:42 am

    “MPH…How fast can YOU grow?”

  10. Ted | November 12, 2009 at 8:50 am

    “There’s No Bail Out with Our Stimulus Plan”
    “You Workout is Our Recovery”
    (testosterone rising, better stop)

  11. Mrs. Finkenstadt | November 12, 2009 at 8:55 am

    I like the one sonowhat (sorry have no idea who that is!) posted, but would change to “MPH. . . how fast can you go?” I like the play on Miles Per Hour.

    Also: “DC’s Capitol Improvement Plan” (intentional spelling of Capitol with an O)

  12. Jen M. | November 12, 2009 at 9:00 am

    These are too funny!

    Continuing along the lines of inappropriate snatch innuendos…

    “I (heart symbol) Snatch” and then below, in a smaller font “(and Deadlift… and Overhead Squat… and Cleans…)”

  13. Jessica | November 12, 2009 at 9:00 am

    “MPH. One step closer to greatness.”

    “MPH. Stopwatch enforced.”

    “MPH. The closest thing to fitness in a box.”

    “WOD the f*!ck are you looking at?!”

    “MPH. One step closer to greatness (or, at least we train with great people).”

    “We eat yoga for breakfast.”

    • Jessica | November 13, 2009 at 8:41 am

      This one’s for Rob and today’s 7am crew:

      “Crossfit MPH: Transforming pansies since 2009.”

      • Rob | November 13, 2009 at 9:54 am

        I’m hoping I can my own personal shirt that says: “Rob, don’t be a Pansy.”

  14. Tank | November 12, 2009 at 9:00 am

    1. “FCUK GLOBO”
    2. “CrossFit MPH – Our rubbers never break”
    3. “Chipper isn’t a mood, its Thursday WOD”
    4. “CrossFit MPH, because snatch jokes never get old”
    5. “… Its a serious gym”
    6. “we actually USE our rowers”

  15. IWant2GetStronger | November 12, 2009 at 9:24 am

    WWJD: What Would John Do!!!

    No Shirt, No Shoes + Puke, Blood, and Tears = No Problem

    You might think you can, we KNOW we can!

    Fran is a mad a@@ delicate flower!@#!#$

    I’ll raise you a Filthy Fifty

  16. mchofia | November 12, 2009 at 9:25 am

    “Pain is temporary, Pride is Forever”
    “Stronger then the Average Bear Complex”
    “We do more before breakfast then you’ll do all week”
    “I battle tropical storms and win”

  17. Rob | November 12, 2009 at 9:36 am

    Here are mine again from yesterday:

    “It’s only your fault if you don’t hate yourself enough to do something about it.”

    “You’ll still be you in a legal sense, but think of it as a thinner, more attractive, better you than you could ever become without us.”

    “Your one-stop shame reduction center.”

    “Do you smell that fitness? I do.”

    More coming. . . .

  18. Jen M. | November 12, 2009 at 9:53 am

    “No great thing is created suddenly.” — Epictetus (A.D.200)

  19. Rob | November 12, 2009 at 9:53 am

    “Sweep the Leg”

    “Greatness Is Elusive”

    “The Best Part of the Day”

    “Get. On. The. Bar.”

  20. train2live | November 12, 2009 at 10:02 am

    There are some really good posts here. Here are a few from me with no doubt more to come…

    “If you think kipping is hard, try taping your ass”
    “Our coaches can beat up your trainers”
    “MPH, where greatness is made not determined”
    “Our warm up is your workout”
    “We put the MOT in motto”
    “At Crossfit MPH if you think you are done, think again”
    “We Burpee before eating”
    “Crossfit MPH we get harder, go deeper and thrust faster”
    “If you want to see my WOD, follow me to Crossfit MPH”
    “If it doesn’t hurt, your are not trying hard enough”
    “Don’t phuck this up!”
    “Crossfit MPH where Clean, Snatch and Jerk is allowed in public”

    Ok I am just getting silly now. I will have more to come…


  21. train2live | November 12, 2009 at 10:19 am

    And more…

    We are Atheltes not Gym Rats
    We are not “trained”, we are Coached


    More to come…

  22. Rob | November 12, 2009 at 10:27 am

    “CrossFit MPH: A healthier way to puke”

    “Crossfit MPH: The opposable thumb of fitness”

    “Crossfit MPH: This is going to hurt”

    “Crossfit MPH: You will thank us . . . later”

  23. jwood30 | November 12, 2009 at 10:35 am

    “Don’t ask me about “Narf” unless you want to do “Narf.”
    “One strives for perfection, but one is never truly perfect.”
    “Our turkish get ups could kick your bicep curls asses any day of the week.”

  24. jwood30 | November 12, 2009 at 10:41 am

    Here are a few more.
    “Our lawyers vs your lawyers any time any place.”
    “If it is not worth fighting for, is it really worth having?”

  25. coach | November 12, 2009 at 11:26 am

    Alex M.: dnf
    Ralph A.: dnf
    Borja G.: dnf
    Amy D.: dnf
    Kim H.: dnf
    Ted K.: dnf
    Mayra C.: dnf
    Ivy F.: dnf
    David O.: dnf
    Neil A.: dnf
    Austin W.: dnf
    Charles H.: dnf
    Jen M.: dnf
    Ravi S.: dnf
    Sean M.: dnf
    Jenn J.: dnf
    Glenn C.: dnf
    David G.: dnf
    StuLu: dnf
    Rob K.: 32:23
    Samir M.: dnf
    Josh O.: dnf
    Tod C.: 34:14 (sub: jump-stretch pull-up, green)
    Steve D.: 31:29
    Thomas M.: dnf
    Meghan M.: dnf
    Jonathan H.: dnf
    Teal B.: dnf

    • StuLu | November 12, 2009 at 12:14 pm

      Rob…counting on you to end the DNF string. See you at 5:00PM?

      I may ask John if I can substitute Bicep Curls for Pull-ups….it may be my only hope.

  26. Rob | November 12, 2009 at 11:28 am

    Wow. What was the time limit? And why does this make me want to come in on my rest day?

    • Kimmie | November 12, 2009 at 11:44 am

      That workout is a beast…

  27. coach | November 12, 2009 at 11:31 am

    Notes for today:
    –35-minute time limit
    –DNF Scores:
    Alex M.: 15/75x pull-up (sub: jump/kip pull-up, 4″)
    Ralph A.: 35/75x pull-up (sub: jump/kip pull-up, 18″)
    Borja G.: 70/150x bodyrow (sub: 2x bodyrow)
    Amy D.: 70/75x pushup (sub: jump-stretch pull-up, red)
    Kim H.: 40/75x pull-up (sub: jump/kip pull-up, 24″)
    Ted K.: 20/75x pull-up
    Mayra C.: 64/75x pull-up (sub: jump-stretch pull-up, green)
    Ivy F.: 26/75x pull-up (sub: jump-stretch pull-up, red)
    David O.: 5/75x pull-up
    Neil A.: 37/75x pull-up
    Austin W.: 40/75x sit-up
    Charles H.: 39/75x pull-up
    Jen M.: 22/75x pull-up (sub: jump-stretch pull-up, blue)
    Ravi S.: 73/75x pushup (sub: jump-stretch pull-up, blue)
    Sean M.: 5/75x pull-up (sub: jump/kip pull-up, 12″)
    Jenn J.: 15/75x pull-up (sub: jump-stretch pull-up, green)
    Glenn C.: 8/75x pushup (25-minute time limit; sub: jump/kip pull-up, 12″)
    David G.: 55/75x pull-up
    StuLu: 10/75x pull-up (sub: jump-stretch pull-up, blue)
    Samir M.: 72/75x sit-up (sub: jump/kip pull-up, 18″)
    Josh O.: 73/75x pull-up (sub: jump-stretch pull-up, green)
    Thomas M.: 61/75x pull-up (sub: jump-stretch pull-up, blue)
    Meghan M.: 41/75x pull-up (sub: jump-stretch pull-up, red)
    Jonathan H.: 5/75x pull-up (sub: jump-stretch pull-up, green)
    Teal B.: 40/75x pushup (sub: jump/kip pull-up, 24″)

  28. train2live | November 12, 2009 at 11:39 am

    and more…

    Crossfit MPH – Where “today’s WOD is a SDHP and bottom-to-bottom Tabata”, makes perfect sense.

    “Tabata this”

    The only thing that “spins” in our gym are the ceiling fans.

    more coming…

  29. Jen M. | November 12, 2009 at 12:15 pm

    Ok, so I saw this on another affiliate’s shirt, but I still like it:

    “Train to not suck at life”

  30. IWant2GetStronger | November 12, 2009 at 12:18 pm

    No Dorothy you’re not in Kansas, you’re at MPH!

    A burpee a day keeps the doctor way!

    That isn’t part of my Paleo Lifestyle!


  31. StuLu | November 12, 2009 at 12:25 pm

    25. “One Look into Ivy Finkenstadt’s Eyes and You’ll Know Why.”
    26. “Find Your Inner Ivy Finkenstadt”
    27. “Please report to Mrs. Finkenstadt’s Office Immediately.”

  32. IWant2GetStronger | November 12, 2009 at 12:25 pm

    Andy M.: dnf
    Roger A.: dnf
    Betty G.: dnf
    Alice D.: dnf
    Ken H.: dnf
    Tim K.: dnf
    Mack C.: dnf

    BTW (above) is a quote with illustration (names changed to protect the innocent

  33. StuLu | November 12, 2009 at 12:29 pm

    28. “IMHO: UR Gym is :(”
    29. Your First Workout is Called “Humility.”

  34. train2live | November 12, 2009 at 1:41 pm

    and more…

    A Johnism incorporated here

    “Crossfit MPH: Check your ego at the door”
    “Our product is athletes not athletic supporters”
    “Crossfit MPH – It’s a way of life”
    “We handle more mental weight than you handle physical weight”

    more to come…

  35. Mrs. Finkenstadt | November 12, 2009 at 2:17 pm

    Sigh. my name used to sound like a novelist’s pen name. Now it sounds like the principal’s name.

  36. Rob | November 12, 2009 at 2:55 pm

    Probably last set from me:

    An old Crossfit HQ gem: “It doesn’t have to be fun to be fun.”

    “Crossfit MPH: Uphill both ways.”

    “You can’t turn back the clock. But you can wind it up again.”

    “Excuse me, are you using that barbell? No, of course you’re not.”

  37. StuLu | November 12, 2009 at 3:40 pm

    30. “Lou Ferrigno Is a Big Fat Pig”

    31. “If I Knew I Would Live This Long I Would Have Taken Better Care of Myself” Mickey Mantle

    32. “Ego Has Nothing to do With Pride.”

    33. “Mrs. Finkenstadt Will See You Now.”

    34. “Fran in Under 5 Minutes..Like You Did With Her in the Backseat of Your Parent’s Buick.”

    35. “Our Ladies Actually Want you to Be Hard and Fast.”

  38. mchofia | November 12, 2009 at 3:53 pm

    MPH- Where bad ass mother-WODers go to be athletes

    MPH- Where athletes come alive (I’m reading pride, prejudice and zombies)

    MPH- no gimmicks just speed, strength and power

    MPH- makes me make this shirt look good 🙂

    The last was inspired by the ridiculousness of the shake weight

  39. Ted | November 12, 2009 at 4:35 pm

    “We Know Squat”
    “Not Only Can You Do Squat, You Can Always Do Another Squat””

  40. Jen M. | November 12, 2009 at 4:41 pm

    don’t forget to count!

  41. jwood30 | November 12, 2009 at 5:44 pm

    Who can forget “3,2,1 GO!”
    “I did “Fight Gone Bad” this morning what did you do?”
    “MPH, where YES COACH is not a polite suggestion, it is a rule.

  42. train2live | November 12, 2009 at 5:53 pm

    and more…

    “We put the MOT in Mother F*cker this is tough”
    “You can’t handle the moment of Truth!”
    “Strength through humility”
    “This week I am doing Fran, Helen, Angie, Ivy and Grace”

  43. Ted | November 12, 2009 at 6:05 pm

    “You want a shower? The spa’s across the street.”

  44. Ted | November 12, 2009 at 6:10 pm

    Got tape?

  45. aworth727 | November 12, 2009 at 7:01 pm

    My God, what a WOD…

  46. aworth727 | November 12, 2009 at 7:08 pm

    My WOD is bigger than your WOD

  47. StuLu | November 12, 2009 at 7:26 pm

    36. “The Little Box That Could”

    37. “Lou Ferrigno – Out. Ivy Finkenstadt – In”

  48. Ted | November 12, 2009 at 7:33 pm

    “Don’t Blow Your WOD”

  49. StuLu | November 12, 2009 at 7:44 pm

    Rob and Steve,

    Thanks for setting the Benchmark today. You pulled everyone up in our group during this hell of a WOD. Just sayin…

    And, Samir…that was one impressive piece of digging deep rock my world.


    • Rob | November 12, 2009 at 9:42 pm

      Thanks, that was a really tough one. Not sure I would have completed it if I didn’t have Steve to chase.

      Samir – so close!

  50. StuLu | November 12, 2009 at 7:47 pm

    38. “Manhood For Amateurs.”

  51. tealbaker | November 12, 2009 at 9:20 pm

    CrossFit: The hardest thing I’ve ever done. And I love it.
    Better, Stronger, Faster
    Discover strength you never knew you had.

  52. coach | November 12, 2009 at 9:22 pm


    Our internet was down all day. Keep them coming. Think quality, not quantity. You have until 1p tomorrow, and we would like as many athletes not named StuLu to weigh in.

    Also, StuLu: one more about Ivy and every group does 60 minutes of burpees tomorrow.


  53. adam4282 | November 12, 2009 at 9:36 pm

    1. “Tough times don’t last. Tough people do.”
    2. “Nobody ever drowned in sweat”
    3. “There are no shortcuts to any place worth going.”

  54. voidwhichbinds | November 13, 2009 at 7:43 am

    Steve, Rob – thanks for the inspiration yesterday!

    I am at an uncharacteristic loss for words, but:

    if it’s worth doing; it’s worth doing again, faster

    Crossfit MPH: accomplish something

  55. sonowhat | November 13, 2009 at 8:50 am

    MPH: Made to Push Harder

  56. swimdra | November 13, 2009 at 9:01 am

    CrossfitMPH: Not just a workout, it’s a lifestyle

    MPH: find the right kind of uncomfortable

  57. bibihan | November 13, 2009 at 9:36 am

    pick it up.

  58. Mrs. Finkenstadt | November 13, 2009 at 9:46 am

    This is probably too long, but in the spirit of the Letterman Top 10 list:

    You might be a Crossfit MPH Athlete If:
    10. You know what WOD, AMRAP, and FGB stand for
    9. You know “Big Red” is not chewing gum
    8. You’ve ever trampled a pedestrian sprinting down Church Street
    7. The names “Fran,” “Helen,” and “Diane” strike fear into your heart
    6. Your Deadlift Max has gone up 80 lbs in 2 months
    5. You have taped . . . things to complete a workout without bleeding
    4. “Paleo” is not an era, but a dietary way of life
    3. You have ever done “late burpees”
    2. You finished a workout when you thought you could never do it with friends by your side
    1. You have the best coaching in Washington D.C. or anywhere- thanks Coaches John, Melody, and Rebekka!

    • Kimmie | November 13, 2009 at 10:31 am

      That made me smile.

    • train2live | November 14, 2009 at 5:31 am

      Ivy, Good stuff here. I really like this.


  59. adam1181 | November 13, 2009 at 10:19 am

    Late entry:

    “it hurts so good.”

    “we don’t do workouts: the workouts do us.”

    “sort of like ‘Cheers,’ except we can raise the bar.”

    • adam1181 | November 13, 2009 at 10:28 am

      “your personal trainer works out here.”

      • Kimmie | November 13, 2009 at 10:31 am

        LOL! I love it.

      • voidwhichbinds | November 13, 2009 at 12:25 pm

        ooo snap

      • StuLu | November 13, 2009 at 1:08 pm

        Adam…I humbly bow to you in defeat. One hit and you did. To me this is it…the quintessential point. It is positive, catchy, and fetching in it’s simplicity. And, it’s true! It has a tough ring to it without making people feel that MPH is a prison gym at Guantanamo. Bravo!


  60. jhartley25 | November 13, 2009 at 10:23 am

    We get more chests to the bar than your local Hooters!

  61. mchofia | November 13, 2009 at 10:31 am

    “MPH-We don’t need to mentos to lift cars”

    “MPH- Home to the 4 minute abs” 😉

    “MPH- We are our own heroes”

    “MPH-Come for the WOD”

    picture of Sean of the deadlift

    • voidwhichbinds | November 13, 2009 at 12:25 pm

      sean of the deadlift _ LOL

  62. roselenaramirez1 | November 13, 2009 at 12:28 pm

    MPH: Can you prove your strength again and again?
    Consistency matters

  63. operationyetifit | November 13, 2009 at 1:57 pm

    the flu sapped my creativity so i’m doing the next best thing and becoming a critic. here is a round up of my favorite ones:

    Here is my round up:

    Kumbaya MO*%$&FU#!#R! (Stu) – cheeky, subversive and funny as hell.

    So hard, only a cave man can do it (John S) – captures a essence of the mentality. that we are reaching for something primal in these workouts

    There’s No Bail Out with Our Stimulus Plan (Ted) – timely and appropriate for DC

    Stronger then the Average Bear Complex (Mayra C) – i love this one cause its subtle and a total insider joke.

    your personal trainer works out here (adam) – as far as the cocky, “we’re better than you” ones go this one is the best. also its true in some cases 🙂

  64. coach | November 13, 2009 at 3:01 pm


    We’re done with the slogans—outstanding stuff. Thank you to everyone who participated.

    Here’s the plan: we had more than 160 submissions. Melody, B-Kay and I will take it down to five, and post a new poll this weekend. You’ll vote, and we’ll announce the winner next week.

    Enjoy the weekend.



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