***Important Announcement***
Please note the addition of a 6p Workout of the Day class on Tuesdays and Thursdays.
Neil is our most famous athlete. Everyone knows him for his less-than-perfect counting skills, “ESL” fumbles, baby-soft hands and, uh, obscene indecent lewd profane…suggestive squat and pushup technique. What may or may not be so widely known is how important he is to us, and what a driving, positive force he is for our community.
Neil not only suggested our nook on Church Street (after walking the whole of Logan Circle with us looking for spaces), he literally helped us build the place, staying with us every hour of the day and night during the demolition, painting, and massive cleaning and setup last summer. Now, at these same, myriad hours (he lives less than a block away), you can find Neil, with or without his giant Labrador, Zoe, hanging around MPH, checking in on us and our athletes with a gigantic smile and encouraging words for everyone.
Today is Neil’s 40th birthday—seriously. While we normally reserve birthday workouts for staff, Neil is often like a fourth coach. And let’s face it, he is the heartbeat of MPH. Happy birthday, Neil, and good luck keeping count during this one.
–Melody, Rebekka and John
—
“Neil”
five rounds for time:
400m run
50x double under
40x squat
30x sit-up
20x pull-up
10x handstand pushup
You know it’s a good workout when Mel and I have been staring at it for the last five minutes uttering things like “yikes,” and “wow, that looks awful,” and “this is going to be brutal.”
You’re welcome.
John
“indeed”, he says ruefully.
i saw this wod and was like “OOH this is gonna be really fun!”
then i saw the part that says 5 rounds for time and i was like “this is really gonna suck ass!”
bring on the suck!
Steve!
I’m disappointed. Your post does not end with your signature “keep squattin'”.
What gives? Where is that positive attitude???
Happy Birthday Neil!
Gotta say, I really liked this workout- all five rounds of it! It keeps your body guessing, and my favorite part was that somehow in round 4 I miraculously performed six consecutive double unders. So that was pretty cool.
–Scores–
Borja G.: 31:58 (sub: atomic pushup; 3 rounds)
Samir M.: 24:15 (sub: 400m row, 15x single-leg burpee, 1x bodyrow, pushup; 2 rounds)
Tamra F.: 36:58 (sub: jump-stretch pull-up, blue, pushup; 3 rounds)
Ralph A.: 34:26 (sub: tuck jump, jump-stretch pull-up, blue, decline pushup; 3 rounds)
Kris C.: 33:55 (sub: tuck jump, jump-stretch pull-up, red, atomic pushup; 3 rounds)
Lynsey H.: 33:27 (sub: tuck jump, jump-stretch pull-up, green, pushup; 3 rounds)
Josh O.: 35:05 (sub: 25 double under/25 tuck jump, jump-stretch pull-up, blue, atomic pushup; 3 rounds)
Rob K.: 41:33 (sub: atomic pushup)
Ravi S.: 36:23 (sub: 10 double under/40 tuck jump, atomic pushup; 3 rounds)
Ivy F.: 48:59 (sub: 10 double under/40 tuck jump, jump-stretch pull-up, red, pushup)
Mayra C.: 33:55 (sub: 400m row, 15x single-leg burpee, jump-stretch pull-up, blue, atomic pushup; 4 rounds)
Mike S.: 44:38 (sub: 10 double under/40 tuck jump)
Caitlin F.: 39:41 (sub: tuck jump, jump-stretch pull-up, green, pushup; 4 rounds)
Jessica H.: 44:40 (sub: atomic pushup)
David O.: 57:23 (sub: 10 double under/40 tuck jump, atomic pushup)
Sean M.: 45:07 (sub: 20 double under/30 tuck jump, jump-stretch pull-up, blue, atomic pushup; 3 rounds)
Sidra C.: 34:02 (sub: 10 double under/40 tuck jump, jump-stretch pull-up, blue, atomic pushup 3 rounds)
Jen M.: 38:39 (sub: jump-stretch pull-up, blue, atomic pushup; 3 rounds)
Jeremy N.: 40:37 (sub: tuck jump, jump-stretch pull-up, red, atomic pushup)
Travis O.: 27:13 (sub: tuck jump, jump-stretch pull-up, blue, atomic pushup; 2 rounds)
John S.: 30:41 (sub: 400m row, lunge, no sit-up, 1x bodyrow, pushup; 3 rounds)
Jeff W.: 35:23 (sub: 10 double under/40 tuck jump, atomic pushup; 3 rounds)
Joe P.: 62:42 (sub: 20 double under/30 tuck jump, prom hspu, 1 x 45-lb. plate + 1 x 25-lb. plate)
Christy P.: 37:28
Dave R.: 56:18 (sub: prom hspu, 1 x 25-lb. plate)
Linda K.: 25:07 (sub: 1x single under, 1x bodyrow, pushup; 2 rounds)
Meghan M.: 38:10 (sub: 2x bodyrow, atomic pushup; 3 rounds)
Glenn C.: 31:32 (sub: 20 double under/30 tuck jump, 1x bodyrow, atomic pushup; 3 rounds)
David C.: 45:01 (sub: 30 single under/20 tuck jump, jump-stretch pull-up, green; 3 rounds)
Steve D.: 46:08
Joanna L.: dnf
Lisa C.: 35:02 (sub: 10 double under/40 tuck jump, jump-stretch pull-up, blue, pushup; 3 rounds)
Susanna B.: 36:16 (sub: 1/2x lunge, 1x bodyrow, pushup; 2 rounds)
Roselena R.: 41:13 (sub: 20 double under/30 tuck jump, jump-stretch pull-up, blue, atomic pushup; 4 rounds)
MIchelle C.: 27:07 (sub: 20 double under/30 tuck jump, 2x bodyrow, pushup; 2 rounds)
Wayne C.: 32:46 (sub: 400m row, lunge, jump-stretch pull-up, red, atomic pushup; 3 rounds)
Erin H.: 35:28 (sub: 10 double under/40 tuck jump, jump-stretch pull-up, red, decline pushup; 3 rounds)
Daniel B.: 32:08 (sub: 400m row, lunge, jump-stretch pull-up, blue, atomic pushup; 3 rounds)
Koji H.: 30:27 (sub: 20 double under/30 tuck jump, atomic pushup; 3 rounds)
Teal B.: 38:20 (sub: tuck jump, jump-stretch pull-up, green, pushup; 3 rounds)
Adam C.: 40:52 (sub: 20 double under/30 tuck jump, 2x bodyrow, atomic pushup; 4 rounds)
Hassan D.: 32:36 (sub: tuck jump, jump-stretch pull-up, blue, atomic pushup; 2 rounds)
David G.: 24:09 (sub: tuck jump, atomic pushup; 3 rounds)
Jenn J.: 36:47 (sub: jump-stretch pull-up, green, pushup; 3 rounds)
Notes for today:
-counted double under misses for:
Borja G., Tamra F., Rob K., Ivy F., Mike S., Jeremy N., Travis O., Jeff W., Lisa C., Roselena R., Michelle C., Erin H., Koji H., Adam C., Jenn J.
No big deal, but I didn’t count my misses today. I only counted it if I made it. I must have missed that instruction.
Dave O.
For some reason, I like Neil slightly less than I did before this morning.
Happy Birthday Neil. Great to celebrate your day by starting at CrossFit MPH. I promise for your next birthday I will do 4 rounds.
Ralph xoxo
Happy Birthday Neil!
and in the world of small victories, this is the first time i’ve ever done atomic push-ups where my head actually made it all the way to the floor. yay!
Great job, Jen! That is impressive. And not a small victory at all.
My victory of indeterminate size for the day was using the blue band instead of green. They teased me with it once before, just before I took two weeks off for the holidays, so I’m hopeful I get to keep it this time.
Happy Birthday, Neil!
Thanks to the coaches for the words and the WOD. I’m thankful to have met you at Globo and then enjoy the continous fruits of your success at MPH.
Thanks all for doing the work out and wishes. Can’t wait to be back although CR is great.
40:58. (sub tuck jumps, 2x body row, atomic push ups)
Feliz Cumple Neil-e!
Wish I celebrated with you drinking an adult beverage with a little umbrella in it on the beach this morning than doing that grinder of a work out! 🙂
Hope you’re having fun!
Happy Birthday, Neal!
Happy Birthday Neil!
My attitude for the “small” victories is that those are what come more frequently and will add up to the bigger victories in the long run. Everyday can’t be a big victory, but everyday will bring something you can set as a goal. So congrats Jenn for your atomic push up and Tamra for moving up on the bands. And in the area of small victories, I was able to do ten pull ups in a row without stopping during the middle of a workout (normally I can do that in warm-up but not once we get into the heart of a workout). Now I just need to figure out how to get into the band on my own…or better yet, how to get out of using bands all together. One step at a time.
Sid
Happy Birthday, Neil! You should know that you were on our minds during the 7 a.m. workout today, especially when some of us couldn’t quite remember which came first…the squat or the sit-up.
Happy Birthday Neil! Glad that you figured out how to get the WOD in. Otherwise, we would have had to have “a chat.” I’m just saying.
John S.
Happy Birthday, Neil!
I have always respected you, but I have a new found respect for you after today’s workout.
Thanks to the 7a crew for hanging with me through the last round, especially Mike who paced me all the way. I really appreciate it! I guess you could call it my small victory…getting through 5 rounds.
Thanks coaches for pushing me to finish.
Dave O.
dave, you rocked today. it was my pleasure. just promise to continue to pace me on swings of various shapes and sizes.
Nice job with the 6th round MIke. You wouldn’t even let Rob tap in, you were in with Dave to the finish. Props to both of you.
Sean
Thanks to the coaches and especially BK, for working with me on my crap back today. I appreciate the time you took for me!
Great news to share with CrossFit MPH. We have three new bike racks installed by DC Government outside MPH. This should inspire us all to ride our bikes when the weather get warmer. For all the bike loving MPH’s could you please send an email to:
Mike Goodno | Bicycle Program Specialist | Transportation Policy and Planning Administration | District Department of Transportation
This would be a great way for MPH Bikers to thank Mike for getting us the racks. Mikes email is:
mike.goodno@dc.gov
Enjoy to Racks!!!
Ralph xoxo