Friday, November 20, 2009

Friday, November 20, 2009

Meghan M. warms-up her power clean.
meghan clean
This workout is long overdue. We had an athlete once named Nadine, whom I affectionately called “Dizz” for no particular reason. Nadine was our first fire-breather, man or woman. She routinely beat(-up) our boys. It was great. Remember, Neil—that 20-minute AMRAP of 10 bodyrows and 10 pushups where she scored 200 reps each, and the next closest guy didn’t make 300 reps total? Not good times, great times.

If you retrace our path to opening MPH, it started years ago during her time with us. See, Nadine was our first athlete to really buy-in to what we were doing at the “Globo Gym,” and her enthusiasm proved to us for the first time that we were on the right path. As she would tell you, Nadine was not a natural athlete. Instead, she would come in and work her ass off—harder than anyone in the room. She trained on her own religiously, following our programming and recommendations exactly. When she finally dialed-in her nutrition, she reaped the rewards in every measurable way. And, when she made it to the Big Time (in a way only you fellow lawyers would understand), we sent her off to Oregon with some very specific guidelines, in search of a real CrossFit affiliate. Recreate Fitness is incredibly lucky to have her.

On top of all this, Nadine is one of the most fantastic human beings you could ever hope to meet—loyal, humble, hilarious. A coach’s dream.

So, to you, Dizz, a workout to challenge your sensitive hands, to play to some strengths, to address some weaknesses. It’s an amazing thing to know that our community extends from “little Church Street” across the country.


five rounds for time:
5x deadlift @ 315/225-lbs.
10x toes-to-bar
15x chest-to-bar pull-up


  1. meghanmcnally | November 19, 2009 at 10:25 pm

    hey, i think nadine now works out with a friend of mine from hyperfit in a2. beth smith, she moved to portland last summer. too funny!

  2. tubameat | November 19, 2009 at 10:46 pm

    hi again guys! tonight i am in watertown, ct. at xfit h2otown we did elizabeth. an old friend and one of my first coaches works here now. i needed a place to crash and im staying at the house of a couple whom i just met at tonights wod. they have welcomed me with open arms into their home, and as a token of thanks i gave them paleo kits. i love the community that surrounds crossfit. ive said it before- there is definitely a bond formed through group suffering! (then we had wings and beer + fish oil).
    ive been practicing oly lifting moves under john’s watchful eye and i really felt a difference in my cleans in the wod tonight(which i pr’ed by a minute plus, btw). so, thanks coach! now if i could just get those fucking ring dips…
    tomorrow im off to xfit providence w my sister!
    more to come…

    keep squattin’!

    steve d

  3. train2live | November 20, 2009 at 5:33 am


    Great posts! Keep em coming. I love hearing about your adventures and visits to other Crossfit gym’s and the wonderful community that comes with it. Cool stuff. Nice job on the your Elizabeth PR.


  4. coach | November 20, 2009 at 9:27 am

    Tamra F.: 25:18 (155-lbs.; sub: hanging knee raise)
    Amy D.: 25:00 (145-lbs.,; sub: hanging knee raise, jump-stretch pull-up, blue)
    Alex M.: 18:24 (185-lbs.; sub: pull-up)
    Borja G.: 19:28 (225-lbs.; sub: hanging knee raise, pull-up)
    Ralph A.: 19:59 (185-lbs.; sub: hanging knee raise, jump/kip chest-to-bar pull-up)
    Kris C.: 31:10 (135-lbs.; sub: jump-stretch chest-to-bar pull-up, green)
    Meghan M.: 26:16 (sub: pistol, pull-up)
    Ivy F.: 24:53 (sub: hanging knee raise, jump-stretch pull-up, red)
    Jessica H.: 32:04 (155-lbs.; sub: pull-up)
    Sidra C.: 31:18 (185-lbs.; sub: hanging knee raise, jump-stretch pull-up, blue)
    Sean M.: 29:28 (sub: hanging knee raise, jump/kip pull-up, 12″)
    David O.: 21:12 (275-lbs.; sub: pull-up)
    Jen M.: 29:30 (sub: 2x pushup, hanging knee raise, jump-stretch pull-up, blue)
    Mayra C.: 18:32 (185-lbs.; sub: pike-up, 2x bodyrow)
    Neil A.: 20:37 (225-lbs.)
    Rob K.: 28:26
    StuLu: 30:03 (225-lbs.; sub: pull-up)
    Jeff W.: 32:36 (255-lbs.)
    Michael B.: 30:19 (155-lbs.; sub: hanging knee raise, jump/kip pull-up, 12″)
    John S.: dnf
    Thomas M.: 30:11 (155-lbs.; sub: pull-up)
    David G.: 25:11 (205-lbs.; sub: pull-up)
    Josh O.: 21:34 (225-lbs.; sub: hanging knee raise, jump-stretch pull-up, green)
    Travis O.: 23:47 (175-lbs.; sub: hanging knee raise, jump-stretch pull-up, green)
    Austin W.: 31:05 (255-lbs.)
    Lisa C.: 25:08 (135-lbs., sub: hanging knee raise, jump-stretch pull-up, green)
    Jonathan H.: 27:58 (175-lbs.; sub: hanging knee raise)

    • sub10NARF | November 20, 2009 at 11:09 am


      I still owe my burpees in the tape for burpees bartar.


      • coach | November 20, 2009 at 11:17 am

        We didn’t forget, John. Sean owes us 20 too.

        We got a fresh case of tape in at 9a, so the market price has gone down for the 12p group.


  5. jwood30 | November 20, 2009 at 10:02 am

    Nice job Rob! Jeff

  6. themunchkin25 | November 20, 2009 at 10:50 am

    On behalf of the little people of the gym I would like to request a height based WOD. I have a few suggestions…

    Toes/legs to bar, toes pointed…Only because my gams fail me on a regular basis and I want the chance to show off my sexy ulna again.

    Box jump, 50% of your height…because I think Wednesday was the only time I’ve ever heard John say he couldn’t imagine doing something.

    Run 400m with with an object 20% of your body weight and at 1/4 of your height…so you too can look like a little ant running down Church Street.

    Standing long jump, distance = 10x your height…because it takes me so many more jumps to get across the gym.

    • coach | November 20, 2009 at 11:27 am

      This is a classic, Kris—top five post all-time.

      I think we can, should and will accommodate your request, if for no other reason than Dave O., John S., StuLu, Ivy, Amy S., Hassan, Adam H. and the rest of our giants have no idea just how hard it is to be a little thing.

      And to be fair, I asked Melody if she could imagine box jumping in a workout to a platform that was half her height (Mel doesn’t like the box so much). The next time box jumps come up for me, you’d better believe I’m building it up to hip height.


    • StuLu | November 20, 2009 at 12:08 pm

      Kris, I laughed so hard at this that I actually spit my coffee out. Really! I love it!!

      I am willing to do everything you just requested as a test. But only if we agree to the following

      As a counter-defense of the taller people the same can hold true when it comes to those exercises involving range of motion which require us to go longer and deeper to complete.

      1. Short people now have to wear 12″ high platform shoes when deadlifting.

      2. Short people now have to squat all the way to the floor (no contact-no rep).

      3. Short people must perform pull-ups to their navel.

      4. The Snatch for a short person requires a 1 foot jump into the air before overhead squatting with butt to the floor contact.

    • Jen M. | November 20, 2009 at 12:18 pm

      These are too funny! All of this short/tall talk is making me happy that I am of perfectly average height… haha

  7. swimdra | November 20, 2009 at 11:16 am

    I want to say a big thank you to the 7am crew. This was a really tough one for me I would not have made it through the workout without you all.


  8. Rob | November 20, 2009 at 11:31 am

    Thanks Jeff. I think it’s important to occasionally recognize how far John and Melody have brought us. More than anything, the extraordinary progress of our newer members is seen as . . . routine. But if you ventured outside of our little community, I think you would find such results remain extraordinary.

    Anyway, that is all a lead-up to my personal anecdote. When I first arrived here three months ago, my deadlift PR was 315. Coincidently, this was the weight of our WOD today. After only three months, I was able to lift my former PR 25 separate times. Such progress cannot be attributed to just Crossfit – I had been doing Crossfit before. Instead, I believe it is entirely the result of John, Melody and B-kay and their consistently excellent programming and training. So I guess what I’m saying is, thanks.

  9. IWant2GetStronger | November 20, 2009 at 1:27 pm

    Kris and Stu: love ’em both, made me laugh, i want to see a face off 🙂

  10. Mrs. Finkenstadt | November 20, 2009 at 3:10 pm

    I didn’t think I was that tall . . . .

  11. train2live | November 20, 2009 at 5:39 pm

    Great posts today folks. I laughed, I cried…they were all so classic.

    I have to tell you that today I left the gym and I was 1 block from the globo, which is where I shower, and I realized that I left my keys at CrossfitMPH. So on my way back I started to think about how much weight I pulled off the ground today. I like to restate the weight sometimes in terms of tons…I know its kinda nutty but it can be fun too. I quickly realized that I was only 375lbs away from pulling 3 tons. So when I walked back in the gym I told John where I was and ask if I could pull on the 225lb bar a couple of times so I could continue my day knowing that I move 3 tons of weight before most people had their first cup of coffee. I then grabbed the bar, dead lifted it twice and picked up my keys and went on my way. As I was walking back to globo, I realized that I forgot to add the warm up reps into my calculations. When I did add them in I discovered that I picked up exactly 8,005lbs or 4 tons and 5lbs. I know its kinda silly, but at the same time kinda cool too.

    So how many tons of weight did you move today?

    BTW: there are 2,000lbs in a ton. Have a great weekend!


  12. StuLu | November 20, 2009 at 11:19 pm

    Dave – thanks for putting this into perspective. I am even more in awe of myself then before! (God help us all.)

    Of course, if we weigh this whole thing and add in the term of “fun” we might even dare to add yet another ton…of fun!

    Great post…I love your way of looking beyond the obvious!!!


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