Monday, November 16, 2009

Monday, November 16, 2009

5p after workout
A few notes to start the week:

  1. Rebekka completed her CrossFit Level 1 Certification this past weekend at CrossFit Fort Meade—congratulations!
  2. If you have yet to read yesterday’s post, get there soon.
  3. We painstakingly whittled the t-shirt tag list down to five (from 160+), and a poll is now posted in the right sidebar. Thank you again to all who participated. Please vote for your favorite only once between now and 9p this Wednesday, November 18. We will announce the winner in Thursday’s post.

five rounds for time:
20x pull-up
15x front squat @ 135/95-lbs.
10x push jerk


  1. voidwhichbinds | November 15, 2009 at 7:35 pm

    Yay Bay-Kay – Congratulations!

  2. swimdra | November 15, 2009 at 7:44 pm

    Congrats Rebekka!! You deserve the recognition for what a great coach you are and how far you have come since MPH opened. I look forward to continuing to learn from you.


  3. aschneidau | November 15, 2009 at 7:57 pm

    Yea – congrats Rebekka!

  4. StuLu | November 15, 2009 at 7:59 pm

    Bay-Kay…you are on the way. Level one is just the start. I am so proud of you, and very proud to call you one of my coaches.

  5. jwood30 | November 15, 2009 at 8:07 pm

    Awesome Rebekka. I was wondering how you did. I feel like I have come a long way, in making friends, since I first moved here in the summer of 2007. Their has been many times where the only thing getting me through these gut-punching wods has been you all (my fellow athletes) cheering me on. Although, I am still realizing my true potential. I feel sorry for people who go to regular gyms. JW

  6. IWant2GetStronger | November 15, 2009 at 8:18 pm

    Yay BK. I had no doubts. Congrats to you and you def did your MPH community and coaches proud.

  7. Rob | November 15, 2009 at 8:41 pm


  8. mikeheartspullups | November 15, 2009 at 8:47 pm

    Cool, Rebekka! Nice work.

  9. Kimmie | November 15, 2009 at 9:00 pm

    Congratulations Rebekka!

  10. elaxtell | November 15, 2009 at 9:02 pm

    Congratulations Rebekka — that is awesome!

  11. train2live | November 15, 2009 at 9:05 pm

    Rebecca, Well done!!! I knew you would do it. You are an incredible athlete and I am proud to call you coach. Congratulations!! Next up…level 2.


  12. sub10NARF | November 15, 2009 at 9:46 pm

    Congrats BK! Level 2 here you come.

  13. mchofia | November 15, 2009 at 10:17 pm


  14. Mrs. Finkenstadt | November 15, 2009 at 10:29 pm

    Way to go BayKay! Congratulations

  15. ashacooper | November 16, 2009 at 1:53 am

    Congrats, Rebekka!

  16. Ted | November 16, 2009 at 9:25 am

    Well done, Rebekka

  17. cjsiegel | November 16, 2009 at 9:39 am

    Congratulations and way to go Rebekka. You deserve it! CS

  18. coach | November 16, 2009 at 9:55 am

    Kim H.: 34:42 (sub: 1x bodyrow)
    Kris C.: 28:43 (55-lbs.; sub: push press, jump-stretch pull-up, green)
    Ralph A.: 22:17 (65-lbs.; sub: jump/kip pull-up, 24″)
    Ted K.: 31:58 (75-lbs.)
    Mike D.: 34:54 (75-lbs.; sub: jump-stretch pull-up, red)
    Mike S.: 8:10 (45-lbs.; 3 rounds)
    Caitlin F.: 13:45 (45-lbs.; sub: jump/kip pull-up, 18″)
    Alex M.: 28:28 (95-lbs.)
    Borja G.: 25:47 (75-lbs.)
    David O.: 36:02 (115-lbs.)
    Brendan K.: 19:13 (65-lbs.)
    Ravi S.: 38:53 (75-lbs.; sub: jump-stretch pull-up, red)
    Ivy F.: 34:24 (sub: jump-stretch pull-up, red)
    Mayra C.: 31:23 (65-lbs.; sub: jump-stretch pull-up, blue)
    Rob K.: 34:32 (115-lbs.)
    Neil A.: 39:34
    Austin W.: 29:07 (115-lbs.)
    Jeremy N.: 31:48 (sub: jump-stretch pull-up, green)
    Jeff W.: 35:18 (95-lbs.)
    John S.: 34:06 (95-lbs.)
    Meade O.: 22:43 (65-lbs.; sub: 1x bodyrow; 3 rounds)
    Hassan D.: 27:20 (45-lbs.; sub: jump-stretch pull-up, green; 3 rounds)
    Steve D.: 24:50
    Christine S.: 37:33 (55-lbs.; sub: jump-stretch pull-up, red)
    Josh O.: 28:24 (115-lbs.; sub: jump-stretch pull-up, green)
    Travis O.: 30:00 (75-lbs.; sub: jump-stretch pull-up, green)
    Adam C.: 39:49 (115-lbs.; sub: jump-stretch pull-up, red)
    Tod C.: 26:59 (115-lbs.; sub: jump-stretch pull-up, green)
    Thomas M.: 34:35 (85-lbs.; sub: jump-stretch pull-up, red)
    Adam H.: 34:50 (75-lbs.; sub: jump-stretch pull-up, green)
    Samir M.: 36:46 (95-lbs.; sub: jump/kip pull-up, 18″)
    Amy S.: 29:57 (45-lbs.; sub: 1x bodyrow; 4 rounds)
    Wayne C.: 22:12 (65-lbs.; sub: jump-stretch pull-up, blue; 3 rounds)
    David G.: 27:09 (115-lbs.; no front squat)
    Erin H.: 25:36 (45-lbs.; sub: jump-stretch pull-up, blue; 3 rounds)
    Koji H.: 20:05 (65-lbs.; sub: jump-stretch pull-up, blue; 3 rounds)
    Daniel B.: 23:46 (25-lbs.; sub: jump/kip pull-up, 18″)
    Meghan M.: 26:42 (sub: jump-stretch pull-up, red)
    Jonathan H.: 37:53 (85-lbs.; sub: jump-stretch pull-up, red)
    Roselena R.: 28:07 (75-lbs.; sub: jump-stretch pull-up, green)
    Charles H.: 33:06 (95-lbs.)

    • train2live | November 16, 2009 at 5:23 pm


      Nice job man!!


      • tubameat | November 16, 2009 at 11:16 pm

        thnx Dave. if i dint need a day off yesterday i sure as hell do now. that was a tough one. i wanted to stop after 1 round!

    • voidwhichbinds | November 16, 2009 at 10:01 pm

      respect to Adam C who mustered an outstanding effort today!

      Go Chudy!

      • adam1181 | November 17, 2009 at 12:24 pm

        Thanks and good luck with your procedure. See you back in the gym in a month!


  19. alex m | November 16, 2009 at 12:00 pm

    Awesome BayKay. Great job!

  20. ralswang | November 16, 2009 at 1:04 pm

    6AM Class Great workout this morning!!!
    Ralph XOXO

  21. ralswang | November 16, 2009 at 1:05 pm

    Rebekka great work. Thank you for doing the hard work and making us all better.

  22. cjsiegel | November 16, 2009 at 1:53 pm

    thanks MPH for kicking my ass on my birthday. I left simultaneously feeling 15 and 95 years old–love it! Also, I am having a birthday party Saturday night. If interested, please email me at and I can send you the evite.

    • Kimmie | November 16, 2009 at 2:21 pm

      Happy Birthday!

    • coach | November 16, 2009 at 2:25 pm

      Happy Birthday, Christine!

      Had we known it was your birthday ahead of time, well—we would have at least made the warm-up more interesting.


  23. mchofia | November 16, 2009 at 3:34 pm

    Christine Happy Birthday!!

    I also wanted to let you all know that I have discovered Joe-I’m-just-a-row-machine-P’s secret identity. He is a chef at the Westend Bistro and he reached celebrity status with his appearance on the Today Show on 11/16. How cool is that?!

    Visit for Breaking News, World News, and News about the Economy

  24. jwood30 | November 16, 2009 at 4:01 pm

    Very cool Joe.

  25. Tank | November 16, 2009 at 4:06 pm

    Paleo Chefs Tasing Menu? I would be down.


  26. Rob | November 16, 2009 at 4:39 pm

    Congratulations Joe, that’s amazing. So when can I get a reservation?

  27. Rob | November 16, 2009 at 4:49 pm

    BTW – link to Joe’s restaurant:

  28. sub10NARF | November 16, 2009 at 5:07 pm

    Nice job Joe – you did well.


  29. train2live | November 16, 2009 at 5:22 pm


    That is just too cool!! Not only incredible on the rower but incredible in the kitchen…well done. Or rather, nicely done.


  30. IWant2GetStronger | November 16, 2009 at 5:22 pm

    Nice JOE!!! Paleo French Toast might get you a free burpee pass 🙂 just a thought!

  31. StuLu | November 16, 2009 at 5:34 pm

    Joe- Nice job…you are one poised dude on camera while making root vegetables.

    Hana and I have been there many times. The food is wonderful – we often eat at the bar as it is in essence a fairly casual place (which is why we like it) and I must admit that the Non-Paleo Burger is perhaps the best in the city. The menu is very approachable: classics that are very well-prepared with multiple subtle twists.

    Who would have thought that CrossFit MPH would also offer restaurant reviews? Exciting!

    I have a feeling that I am going to be yelled at now. 🙂

  32. Mrs. Finkenstadt | November 16, 2009 at 6:02 pm

    Joe- your segment rocked!

  33. baykay | November 16, 2009 at 9:02 pm

    Thank you everyone for your support!

    I agree Neil, Paleo french toast sounds awesome!

  34. voidwhichbinds | November 16, 2009 at 9:21 pm

    Joe! you stud!

    roasted beets – my favorite food evar!

    props man!

  35. tubameat | November 16, 2009 at 11:19 pm

    Joe cool vid! sorry that broad kept interrupting you and then you had a cougar invasion at the end. wtf? i will mos def come to your joint one of these days!

    keep squattin’!

    Steve D


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