Friday, January 1, 2010

Friday, January 1, 2010

***Important Announcement***
MPH will be closed on Friday, January 1 for the New Year holiday. We will resume a normal workout schedule, including our first Free BeginnersWorkout of 2010, on Saturday, January 2.

Happy New Year!

We do not want to spoil our kickoff next Saturday, but we will begin 2010 with this: now is our time. New energy, continued emphasis on intensity, strength and power output, and focused coaching will form the foundation for an exciting year for our community.

What would you like to accomplish this year?

Sleep off your fun from last night, and be ready to get after it at your next workout!

–Melody, Rebekka and John

for time:
row -or- run 5k

Compare results to June 20, 2009.


  1. aschneidau | December 31, 2009 at 10:32 pm

    ummm EVERYTHING…pullups without a band, pushups, overhead squats better. Just to get stronger and healthier in the new year! Thanks coaches you guys are awesome!!

  2. Mrs. Finkenstadt | January 1, 2010 at 12:28 pm

    I get a little anxious looking at the list of things I want to improve in this coming year, but here goes:

    Push up perfection
    Strict pull ups
    Double unders
    Ring dips
    Muscle ups
    Hand stand push ups
    Box jump consistancy (no extra hop!)
    300 Deadlift (no belt)

    I also want to bring my weight down another 10 or so pounds before the CF Sectionals. I think that will probably make a big difference in all of the body weight elements I listed above.

    This year is going to be so amazing.

  3. jwood30 | January 1, 2010 at 2:29 pm

    Happy new year everyone. I just ran a 26:44 5K. I want to stop thinking so hard about the wods and just do them without hesitation. Here are some specific things that I want to accomplish:
    pull-up consistency
    box jump consistency
    double unders with no extra jumps in between
    nutritional consistency
    400 lb deadlift
    sub 10 “F” lady last time 11:53 as rx’d
    a shot at the Filthy Fifty
    I am sure that their is more, but that is just what immediately comes to mind.

  4. alex m | January 1, 2010 at 4:01 pm

    5K run – 19:36

  5. IWant2GetStronger | January 1, 2010 at 5:21 pm

    Happy New Year!!!
    I’d like focus specifically on my forms
    but more especially with my cleans;
    work on more strict pull ups
    muscle ups would be nice
    oh and I want to get stronger.
    I can’t wait!!!!

  6. train2live | January 1, 2010 at 6:57 pm

    Happy New Year!

    My intentions are to get bigger, stronger and improve my capacity to go harder and faster on the Met Cons. Things I want to work on are;

    Pull-ups – Need to improve my kipping.
    Double Unders
    Muscle Ups
    Handstand Push-ups

    I am looking forward to this year of training. I am committed to being a better athlete.

    Dave O

  7. adam1181 | January 1, 2010 at 8:55 pm

    Hold the MPH record for at least 12 events. I won’t say which ones but I’m throwing down the gauntlet in 2010.

    Adam C.

  8. StuLu | January 1, 2010 at 9:20 pm

    Oh. Oh. I love this!!!! My Top Ten Goals for this year:

    1. Kip – and do 30 pull-ups consecutive while singing the theme song for Barney.

    2. Execute my first “real” muscle-up by April 15th. Taxes require aggression.

    3. Organize and lead the cheerleading squad for the Regional Qualifiers. Yes, I am serious. And, if you have ever seen me at a Caps game you know that I can cheer. And heckle. I will intimidate every non-MPH athlete so as to assure MPH dominance. Think Cowbells and Pom-Poms. I have been busy ordering everything the past few days. I need four female volunteers however who are willing to wear spandex and let me throw them into the air as they yell: MPH IS GREAT GREAT GREAT! Also, I have developed a system of mirrors that will reflect sunlight into the eyes of competing athletes, thereby creating temporary blindness, and causing them to lose precious seconds during the competitive WOD. I just need a few people to position themselves on the surrounding hills to create this diversion.

    4. Quit my “little addiction.” It has been weighing hard on me. It is the one thing in my life that I have never been able to conquer (except for that girl I met 15 years ago at a truck stop in Tulsa). Not an hour goes by that I do not lament and regret the day I ever started…and sit wishing that I could just “flick the switch.” This is the year.

    5. To be next to Jeff when he does the “F” lady and to match him for a sub 10 minute time.

    6. To be in the box when someone overflows the toilet so that I can witness the look on John’s face.

    7. To get my Level One certification. I have always wanted to do this as a natural progression of being a student of the Crossfit system/culture the past few years.

    8. Eat Goat. Cooked by Steve. The night before a rest day.

    9. See John and Mel succeed to the next level. One that they deserve. And have certainly worked for. I believe that you do get what you deserve in the way of effort. And they deserve nothing less then the best.

    10. Beat Rob at something. Anything! (Well, I know of one thing I could beat him at but I don’t think there are tape measures at MPH.) Thus – I want to take him down for one WOD, one time, to be the Mamba Jamba for just one day. And I say this out of respect..because Rob defines for me the “everyday guy” laying it out on the line day-in and day-out.

    10.1 To look stylish and sexy while running backwards on Church St.


    • Rob | January 2, 2010 at 11:04 am

      Thanks Stu, I’m looking forward to it. And by “it,” I mean the tape-measure competition. Although I don’t think that would be an approved MPH event. . . .

      My goal is to progress enough that I do not “DNF” in any of the Sectional events.

  9. jeremynurse | January 1, 2010 at 9:53 pm

    So that’s what procrastination gets me: I have to follow Stu.

    To be honest, I feel that I am still figuring out what my goals should be. These last few months have been such a steep learning curve as I’ve begun to realize what the demands of this practice really are. I’ve been working to move myself from daunted to willful.

    So, in a general sense, my goal is to train myself to work at high intensity, to become more capable of handling it, and to not hold back.

    Specifically, my goal is to drop body fat and to develop proficiency in muscle-ups pull-ups, handstand pushups, and double unders.


  10. charleshuang80 | January 2, 2010 at 9:54 pm

    I want to do my homework exercises for flexibility with real consistency so that my O-lift form for everything is solid (and doesn’t affect my shoulder), and I can actually do all of them to my strength limits.

    I want to increase my intensity level for every workout.

    I want to get to know the members of our MPH community better.

    Happy New Year all,

  11. tbferg | January 3, 2010 at 12:55 am

    Late to the party, but wanted to chime in with my goals. Most importantly, I want, and need, to stop sabotaging myself. Most of my failures, in the gym, at the dinner table, and in my personal life, come from the quickness with which I indulge myself and my tendency to think I’m destined to eventually fail anyway (so why bother?). So, my number one goal is to start acting like the adult that I am.

    Number two? Pull-ups.

  12. ashacooper | January 3, 2010 at 7:08 am

    2010 Fitness Goals

    1) Improve Push ups
    2) Improve Pull Ups
    3) Improve Double Unders
    4) Improve Burpees
    5) Lift more than 100 pounds on the WODs (at least deadlifts)
    6) Nutrition

    I want to approach these workouts with a little less fear and more optimism. To be honest, I don’t even read the WODs before I come in because it might make me not come in. I get nervous just reading them sometimes.

    I also want to figure out how to maintain my workouts/nutrition while traveling. I’ve finally come to accept that the travel will be a part of my life (at least for now), so I can’t keep allowing it to throw me off-course.

    Will continue to do burpees consistently on my own. I had hoped that I would fall in love with them during these 100 days…NOT. But, at least I know I can do them. Now, I simply have to improve my time. I will post my time to the site later today.

  13. Jen M. | January 3, 2010 at 5:03 pm

    I’m really looking forward to a great 2010 with all of you!

    My goals for 2010 are nutrition, improving flexibility, and completing more WODs as RX’d… and, since I turn 30 this year, hoping to hit that milestone being in the best health of my life!

    Happy New Year,

  14. swimdra | January 3, 2010 at 5:12 pm

    My general goal is to get better at doing met cons- I need to stop holding myself back mentally and just go for it. I’ve gotten a lot better this past year at lifting heavy things, now I want to be able to lift heavy things quickly. I would like to do more WODs as Rx’d. My most immediate goals are to get better at pull ups and to get over my mental fear of box jumps.

    And as always, I hope to keep improving my nutrition and flexibility.

    Happy New Year,

  15. Mr. LovePig | January 5, 2010 at 9:02 pm

    Not that anyone is going to read this 7 days late, but I do think it is important to set goals for the year. I have made New Year’s Resolutions in every other aspect of my life, and it seems silly not to do so here.

    1. Consistency. Consistent performances, consistent diet, consistent mood, consistent commitment.
    2. Obtain double unders.
    3. Improve lower back curvature and strength so swings, squats, repeated pulls, and deadlift don’t continue to plague me. This starts in the office, with proper ergonomics as I sit at my desk. Relatedly, I also resolve to focus hard on not stopping during swings of any weight.
    4. Drastically improve my times on the girls. They’re benchmarks for a reason, and I think for me, improvement says more about my mental progress than my physical progress.
    5. 60 pullups in a row. I’ve said it can be done, so why not DO it?


Leave a reply

Your email address will not be published. Required fields are marked *