Wednesday, December 23, 2009

Wednesday, December 23, 2009

***Important Announcement***
Registration for the US Central East WV / VA / DC Sectional (March 27 – 28 in Annandale, VA) will take place via the Games website at 4p EST today. Athletes and spectators much register individually, though each athlete’s registration includes one spectator. Stay tuned to the games website for details.

deadlift (max attempt)

then, for time:
500m row
75x double under
25x burpee
50x pull-up
25x burpee
75x double under
500m row


  1. coach | December 23, 2009 at 9:16 am

    Guy F.: 195-215-225-225-225-lbs., 27:19 (sub: tuck jump, jump-stretch pull-up, green)
    Alex M.: 265-285-295x-295x-x-lbs., 21:58
    Ralph A.: 295-300-310x-x-x-lbs., 22:37 (sub: tuck jump, jump-stretch pull-up, green)
    Ted K.: 265-275-275-255-255-lbs., 21:50 (sub: tuck jump)
    Kris C.: 155-155-160-165-170-lbs., 27:25 (sub: tuck jump, jump-stretch pull-up, green)
    Stuart W.: 175-175-175-185-185-lbs., 27:13 (sub: tuck jump, jump-stretch pull-up, green)
    Shana S.: 145-145-145-145-145-lbs., 18:32 (sub: tuck jump, 1x bodyrow)
    Jeremy N.: 335-335-335x-x-x-lbs., 18:54 (sub: tuck jump, jump-stretch pull-up, red)
    Ivy F.: 265-275x-275x-255-255-lbs., 21:42 (sub: tuck jump, jump-stretch pull-up, blue)
    Ravi S.: 225-225-225-225-225-lbs., 21:56 (sub: tuck jump, jump-stretch pull-up, red)
    Mike S.: 285-295-305-315x-x-lbs., 16:11 (sub: tuck jump)
    Meghan M.: 235x-235x-215-x-x-lbs., 22:54 (sub: 50x sdhp, 45-lbs., 50x squat)
    Jessica H.: 165-175-185x-185x-x-lbs., 20:16 (sub: jump-stretch pull-up, red)
    Sidra C.: 225x-205-205-225x-lbs., 24:20 (sub: tuck jump, jump-stretch pull-up, blue)
    David O.: 315x-275-285-295-305-lbs., 22:00 (sub: tuck jump)
    Rob K.: 345-345-355-365x-x-lbs., 17:40
    StuLu: 285-295-305-315x-x-lbs., 23:35 (sub: tuck jump)
    Jeff W.: 275-290-300-310x-x-lbs., 22:19 (sub: tuck jump)
    Susanna B.: 155-165-165-175-180x-lbs., 20:20 (sub: sit-up)
    Neil A.: 285-295-305-315x-x-lbs., 20:04
    Hassan D.: 355-375-385x-385-lbs., 27:27 (sub: 1/3x tuck jump, jump-stretch pull-up, green)
    Adam C.: 225-245-255-265-275-lbs., 20:10 (sub: tuck jump)
    Lisa C.: 155-175-185x-175-175-lbs., 19:25 (sub: 1/3x tuck jump, jump-stretch pull-up, green)
    Joe F.: 225-235-245-255-255-bs., 19:47 (sub: tuck jump)
    Thomas M.: 205-225x-205-215-205-lbs., 19:24 (sub: tuck jump, jump-stretch pull-up, red)
    David C.: 225-225-225-225-225-lbs., 21:27 (sub: 1/3x tuck jump, 1x. bodyrow)
    Nicole C.: 135-125-125-125-125-lbs., 20:45 (sub: 2/3x tuck jump, 1x bodyrow)
    Jenn J. 155-165-175-175-175-lbs., 26:39 (sub: 2/3x tuck jump, jump-stretch pull-up, green)
    Dennis D.: 295-305-315x-305x-x-lbs.

  2. Mrs. Finkenstadt | December 23, 2009 at 11:34 am

    This is a bit slow on the uptake, but I thought everyone would like to see the great review of area crossfits put together by this guy, Josh Courage. He came to MPH on our Snatch workout day a week or so ago and talked about MPH. It’s interesting to see the differences in the different places he went. You might have to go back a page to get to the MPH review.

  3. christyphillips | December 24, 2009 at 4:32 pm

    Jackie (sis) and I went back to the Mystic Y today:

    225-245-255x(gripfail!)-255-275 (2rm PR! did 1, lowered controlled, regripped and took two breaths at the bottom and then pulled it back up for 2)
    Met-con as RX’d:
    *Had to run across hall and down a set of stairs to get to pullup bar, then back up to complete the row
    Jackie KILLED IT on the deadlifts, her previous 1rm was 133- today she lifted 150 twice (and she weighs 105#)!! She just started in Sept. Being able to track progress through quantifiable means = just one of the many reasons why I love CrossFit!

    Merry Christmas Eve! Rest Hard so you can Train Hard!



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