Congratulations Ilyse S. and Leota T., for completing our Elements Workshop curriculum!
Compare results to October 26, 2009.
then, five rounds; rest amply between rounds:
max ring dip
max strict bodyrow
This workout is scored by the number of repetitions completed of each exercise from all five rounds.
Thank you for your hard work this morning, everyone. It’s amazing to watch you develop athletically and in your understanding of movement and it’s mechanics. At least half of the room was fully engaged when not themselves under the bar, coaching and cuing—especially Amy, Ralph, Tamra, Sean, Ivy and Jessica. Keep it up.
It was a good, good time. What’s the expression? “When the cat’s away, the mice will play.” Oh wait, Sean, I am the cat. Unless, of course, Shana has to remind me to finish the warm-up. By the way, Shana…
Cause I have ridiculous amounts of spare time today and this occured to me during the WOD, please see the below and post any additional comments
John Main will swim to Hawaii for the Iornman Triathalon, as a warm up.
John Main will return to North America following his victory at said Iornman riding a fleet of great white sharks. He will then teabag and stamp them with the MPH logo upon his arrival. They will thank him for the honor.
John Main did Crossfit once in 2007. It has since given birth to 1200 affiliates.
John Main does back squats so low, people in China spot him.
John Main doesn’t do deadlifts. The weights rise to meet him at a point of his choosing.
I once saw Steve D do weighted pullups with a 45# dumbell between his legs. He now knows how John Main feels when he walks around.
John Main never stops doing Fran. Fran begs him to stop.
John Main doesn’t wake up in the morning, the sun greets him as an apology for putting him in the shade for 12 hours.
For John Main, fights never go bad.
For John Main, all the “Hero” WODs done back to back constitute a good warm up.
Wow, Joe. Thanks? I had no idea I was so awesome. But now that I know, you’re all in trouble.
Actually, it gave a much-needed laugh after fetching the t-shirts from Tacoma Park this morning (yes, they are finally here, and we’ll post details about getting one tomorrow).
It sounds like StuLu is a little stung that it isn’t about him, though, Joe. If you listen carefully, you can hear his tears at the end of our block. It’s ok, StuLu. Since no one could roast you better than, well, you, feel free to use this space as if it were your own…
Uh…The visual of John “tea-bagging” a Great White Shark is rather disturbing.
Joe, you crack me up! JW
Ralph A.: 205-225-205-205-205-lbs., 13, 30
Borja G.: 205-225x-205-205-205-lbs., 17, 69
Ted K.: 135-135-145-145-145-lbs., 38, 56
Mike D.: 155-155-155-155-155-lbs., 24, 28
Tamra F.: 135x-135-135-135-135-lbs., 46 (sub: 5x ring dip negatives)
Mayra C.: 115-125x-115-115-115-lbs., 53 (sub: 5x ring dip negatives)
Amy D.: 105-115x-105-105-105-lbs., 42 (no ring dip)
Lynsey H.: 75-85x-75-75-75-lbs., 35, 15 (sub: incline pushup)
Kristie K.: 65-75x-65-65-65-lbs., 32, 48 (sub: incline pushup)
Jeremy N.: 225-255-275x-255-225-lbs., 19, 37
Mike S.: 215-225-215-215-215-lbs., 67, 41
Neil A.: 195-215-215-215x-215-lbs., 59, 51
Sean M.: 215-215-215-215-215-lbs., 11, 24
Rob K.: 185-185-185-185-185-lbs., 63, 50
Ivy F.: 165-175-175-175-175-lbs., 30 (sub: 5x ring dip negatives)
Stuart W.: 145-145-145-145-145-lbs., 38, 24
Caitlin F.: 115-115-115-115-115-lbs., 53, 32 (sub: pushup)
Ravi S.: 135-135-135-135-135-lbs., 25, 41
Jessica H.: 105-115-115-115-115-lbs., 22, 63
Shana S.: 75-85-95-95-95-lbs., 63, 17 (sub: pushup)
Jen M.: 95-105-105-95-95-lbs., 36 (sub: 5x ring dip negatives)
Jeff W.: 205-215-215-215-215-lbs., 12, 60
Joe P.: 275-275-275-285-285-lbs., 40, 69
Travis O.: 215-215-215-215-215-lbs., 60 (no ring dip)
Lisa C.: 115-125x-115-115-115-lbs., 42 (sub: 5x ring dip negatives)
Alan N.: 155-155-175-165-165-lbs., 50, 46
Linda K.: 45-45-45-45-45-lbs., 4, 43 (sub: incline pushup)
Sidra C.: 155-175x-165-155-155-lbs., 48 (sub: 5x ring dip negatives)
Dave R.: 295-295x-275-275-275-lbs., 46, 56
Christine S.: 115-115-115-115-115-lbs., 14, 38
Glenn C.: 175-185-175-175-175x-lbs., 25 (sub: 5x ring dip negatives; 3 rounds)
Jason H.: 125-135-135-135-125-lbs., 29, 36
Joanna L.: 75-85-95-95-85-lbs., 35 (sub: 5x ring dip negatives)
Lee P.: 135-135-135-135-135-lbs., 54 (sub: 5x ring dip negatives)
Joe F.: 145-155-165-165-165-lbs., 35, 60
Adam H.: 145-155-165-165-165-lbs., 27 (sub: 5x ring dip negatives)
StuLu.: 155-155-155-155-155-lbs., 27, 47
Hassan D.: 195-215-225-225-225-lbs., 29, 25
Thomas M.: 125-135-135-135-125-lbs., 13, 68
Steve D.: 275-285-295-295-285-lbs., 55, 79
Amy S.: 45-45-45-45-45-lbs., 39, 75 (sub: pushup)
Sean F.: 115-115-115-115-115-lbs., 68 (sub: 5x ring dip negatives)
Roselena R.: 175-175-175-175-175-lbs., 61 (sub: 5x ring dip negatives)
Adam C.: 175-175-175-175-175-lbs., 46, 105
Leota B.: 55-65-65-65-65-lbs., 20, 21 (sub: pushup)
Sue R.: 45-45-45-45-45-lbs., 21, 14 (sub: pushup)
Koji H.: 115-120-120-120-120-lbs., 13, 28 (4 rounds)
Wayne C.: 155-165-175-175-175-lbs., 35, 42
Ricky B.: 165-175-175-175-175-lbs., 19, 38
Wanda K.: 85-85-85-85-85-lbs., 25, 57 (sub: incline pushup)
Thought I’d share a study preliminarily showing that sitting for long periods of time is bad for your health, even if you exercise regularly.