Monday, January 4, 2010


  1. StuLu | January 3, 2010 at 10:38 pm

    Subject: Seems appropriate for this workout.

    I spent the evening reading the latest book by one of my favorite writers, Haruki Murakami entitled “What I Talk About When I Talk About Running.” Though a fiction writer by nature he wrote this lovely little work as a tribute to his passion for marathons. In it I found the most wonderful quote to inspire what we might term as the “push” to our physical limits.

    It is the mantra that he repeats to himself as he runs, to keep him pushing harder. It is this:

    “Pain is inevitable. Suffering is optional.”

    Now there is a t-shirt slogan for ya.

    I am going to try this mantra tomorrow. I just hope that I don’t get dyslexic within my sweat and reverse the phrase, as It would certainly suck if: Suffering is inevitable. Pain is optional.”


  2. coach | January 4, 2010 at 9:29 am

    Tamra F.: 105-105-105-lbs., dnf
    Alex M.: 135-135-135-lbs., dnf
    Ralph A.: 135-135-135-lbs., dnf
    Spencer P.: 175-175-175-lbs., dnf
    Kris C.: 80-80-80-lbs., dnf
    Ted K.: 115-115-115-lbs., dnf
    Lynsey H.: 70-70-70-lbs., dnf
    Borja G.: 145-145x-145-lbs., dnf
    Mike S.: 165-175-175-lbs., dnf
    Caitlin F.: 85-85-85x-lbs., dnf
    Neil A.: 145-155-155x-lbs., dnf
    Josh O.: 155-155-155-lbs., dnf
    Mayra C.: 65-65-65-lbs., dnf
    Jeremy N.: 175-175-185-lbs., dnf
    Ivy F.: 105-105-105-lbs., dnf
    Jessica H.: 75-75-75-lbs., dnf
    David O.: 165-155-165-lbs., dnf
    Sean M.: 165-165-175-lbs., dnf
    Jen M.: 85-85-85-lbs., dnf
    Joe P.: 175-175-175-lbs., dnf
    Mike D.: 125-125-125-lbs., dnf
    Steve D.: 175-185-185-lbs., 14:12
    Jeff W.: 135-135-135-lbs., dnf
    Alan N.: 95-115-115-lbs., dnf
    Linda K.: 33-33-33-lbs., dnf
    Lisa C.: 90-85-85-lbs., dnf
    Glenn C.: 105-115-115-lbs., dnf
    David C.: 95-95-95-lbs., dnf
    Wayne C.: 135-135-135-lbs., dnf
    Adam C.: 125-125-135-lbs., dnf
    Erin H.: 55-55-55-lbs., dnf
    StuLu: 135-135-135-lbs., dnf
    Amy S.: 60-65-70-lbs., dnf
    Daniel B.: 85-85-85-lbs., dnf
    Koji H.: 85-85-85-lbs., dnf
    Joe F.: 125-135-135-lbs., dnf
    David G.: 115-115-115-lbs., dnf
    Thomas M.: 115-115-115-lbs., dnf
    Meghan M.: 135-145-145-lbs., dnf
    Stuart W.: 75-75-75-lbs., dnf
    Rob K.: 165-165-165-lbs., dnf
    Jonathan H.: 125-125-125-lbs., dnf

    • Mr. LovePig | January 4, 2010 at 9:51 am

      RAWR, Steve!

  3. Rob | January 4, 2010 at 9:35 am

    Good job Steve! And sorry again to the 7am for failing to join you in this workout. The heart was willing. The mind . . . was not.

  4. coach | January 4, 2010 at 9:45 am

    Notes for today:
    -15-minute time limit
    -DNF Substitutions:
    Tamra F.: 75-lbs.; sub: jump-stretch pull-up, green
    Alex M.: 115-lbs.; sub: pull-up
    Ralph A.: 115-lbs., 45-lbs., sub: jump-stretch pull-up, blue
    Kris C.: 65-lbs.; sub: jump-stretch pull-up, blue
    Ted K.: 40-lb. dbs; sub: pull-up
    Lynsey H.: 25-lb. dbs; sub: jump-stretch pull-up, green
    Borja G.: 115-lbs.; sub: pull-up
    Caitlin F.: 35-lb. dbs; sub: jump-stretch ctb pull-up, green
    Neil A.: 135-lbs.
    Josh O.: 40-lb. dbs; sub: jump-stretch pull-up, blue
    Mayra C.: 30-lb. dbs; sub: jump-stretch pull-up, blue
    Jeremy N.: sub: pull-up
    Ivy F.: sub: jump-stretch pull-up, red
    Jessica H.: 30-lb. dbs; sub: pull-up
    David O.: 135-lbs.; sub: pull-up
    Sean M.: 55-lb. dbs; sub: jump-stretch pull-up, blue
    Jen M.: 75-lbs.; sub: jump-stretch pull-up, blue
    Mike D.: 105-lbs., 45-lbs.; sub: pull-up
    Jeff W.: 115-lbs.; sub: pull-up
    Joe P.: sub: pull-up
    Alan N.: 95-lbs.; sub: russian swing, pull-up
    Linda K.: 15-lb. dbs; 25-lbs.; sub: 1x bodyrow
    Lisa C.: 65-lbs.; sub: jump-stretch pull-up, blue
    Glenn C.: 95-lbs., 45-lbs.; sub: jump-stretch pull-up, red
    David C.: 75-lbs., 35-lbs.; sub: jump-stretch pull-up, green
    Wayne C.: 115-lbs., 45-lbs.; sub: jump-stretch pull-up, red
    Adam C.: 115-lbs.; sub: pull-up
    Erin H.: 20-lb. dbs; sub: jump-stretch pull-up, red
    StuLu: 115-lbs.; sub: pull-up
    Amy S.: 25-lb. dbs; sub: jump-stretch pull-up, green
    Daniel B.: 30-lb. dbs, 35-lbs.; sub: jump-stretch pull-up, blue
    Koji H.: 65-lbs., 35-lbs.; sub: pull-up
    Joe F.: 115-lbs., 45-lbs.; sub: pull-up
    David G.: 95-lbs., 35-lbs.; sub: pull-up
    Thomas M.: 95-lbs., 45-lbs.; sub: pull-up
    Stuart W.: 75-lbs., 35-lbs.; sub: jump-stretch pull-up, blue
    Jonathan H.: 95-lbs., 45-lbs.; sub: pull-up

  5. coach | January 4, 2010 at 10:22 am


    We’re off to a great start this year.

    One of our (constant) priorities is to refine your technique. In particular, we are in continuous pursuit of perfect, efficient Olympic lifts. While today’s drills necessitated a drop in the load you would normally lift, with practice, this constant emphasis on the “jump position” will not only give you a reproducible result, but it will also dramatically increase your power output.

    We will espouse the virtues of time limits on Saturday. Regardless, efforts this morning were outstanding. To an athlete, everyone moved much faster and more efficiently than we have seen in a few weeks—since before the holiday lull.

    Keep up the great work.


  6. tubameat | January 4, 2010 at 11:03 am


    more proof for me that we get our money’s worth and then some at MPH:

    Melody told me during the wod that the goal is to finish AS FAST AS POSSIBLE, NOT to finish within the time limit (i could hear the caps in her voice).
    there is a HUGE difference. we are not to “pace” or “game” these wods, we are to fucking ATTACK them. don’t think ahead. be in the moment and accomplish the task at hand RIGHT NOW. get on the fucking bar!
    Also, she mentioned that I looked like I was in pain during the wod. I almost responded with “but wah, wah, i WAS in pain”. well, no shit! (i didn’t say it though because that would have been whining)
    i was reminded that even though we are suffering, we need to maintain composure. if we ACT like we are comfortable with this discomfort, our bodies actually GET more comfortable with it. like they said in that deodorant commercial, “never let em see you sweat”.
    next time i am suffering, i will keep my head up, speak coherently, not drop my fucking KB, and maybe even smile. it is, after all, why i am here. (:^D
    crossfit is very personal and the benefits we reap from it are MUCH more than physical. our coaches know us very well- our strengths, our weaknesses, our own internal demons- more than i think we realize.
    thats why i’m stickin’ with MPH.

    i could go on and on but i am phasing out and need to eat…

    keep squattin’

    steve d

  7. cjsiegel | January 4, 2010 at 11:35 am

    Great job team!
    With DBs 60-70-70. Then WOD with 30DBs, 25DB shoulder press and 30DB swing. Also dnf.
    And, Stu and Steve’s posts are right on. My intentions (late post) for the new year are along those lines. I have room for improvement in all of the physical endeavors. I think that all of these are bettered by more aggression and less fear–basically overcoming that little voice that tells me “I can’t, I won’t” etc.

  8. Mrs. Finkenstadt | January 4, 2010 at 12:18 pm

    Totally off topic, but I saw the t.v. add for this on New Year’s Day. Can you believe this?

    • coach | January 4, 2010 at 4:13 pm

      I saw that, too. My first thought was ‘haha, Saturday Night Live skit.’ It didn’t immediately occur to me that it was Thursday afternoon, so I kept waiting for the punchline. Then the next commercial came on—then I lit myself on fire.


  9. meghanmcnally | January 5, 2010 at 8:05 am

    this wod is going to haunt me for a while. i couldn’t fall asleep last night because i was thinking about it. and when i got up this morning i was still thinking about it.


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