Friday, January 22, 2010

Friday, January 22, 2010

***Important Announcement***

  1. We have added a Workout of the Day class at 8a for both this Saturday, January 23, and next Saturday, January 30. The classes are loaded in MINDBODY, so please register as normal. If there is enough interest in this class, we will look to keep it in the rotation.
  2. Our new t-shirts have arrived! Please click here to find out how to get yours.

for time:
30x snatch @ 135/95-lbs.

workout courtesy of


  1. tubameat | January 21, 2010 at 10:16 pm


    i have been awaiting this day for months! i will proudly be an MPH billboard with my new shirt!

    keep squattin’

    Steve D

  2. coach | January 22, 2010 at 8:55 am

    Christy P.: 4:41
    Ted K.: 4:53 (65-lbs.)
    Borja G.: 4:41 (95-lbs.)
    Erez Y.: 1:39 (sub: 25-lb. single-arm kb snatch)
    Tamra F.: 4:30 (75-lbs.)
    Ralph A.: 5:07 (75-lbs.)
    Amy D.: 6:38 (sub: 25-lb. single-arm kb snatch)
    Kris C.: 3:07 (45-lbs.)
    Lynsey H.: 3:12 (33-lbs.)
    Mike S.: 6:24 (115-lbs.)
    Rob K.: 9:50 (115-lbs.)
    Caitlin F.: 5:00 (65-lbs.)
    Ravi S.: 7:14 (75-lbs.)
    Meghan M.: 4:19
    Ivy F.: 11:40 (83-lbs.)
    Jeremy N.: 7:47
    Stuart W.: 3:26 (55-lbs.)
    Mayra C.: 3:54 (55-lbs.)
    Sean M.: 3:07 (95-lbs.)
    Sidra C.: 4:46 (65-lbs.)
    Jen M.: 6:43 (65-lbs.)
    Steve D.: 6:12
    Jason H.: 4:24 (65-lbs.)
    Joanna L.: 2:54 (33-lbs.)
    Jonathan H.: 4:55 (75-lbs.)
    Glenn C.: 4:08 (85-lbs.)
    Dave R.: 6:10
    Shana S.: 3:44 (45-lbs.)
    Jenn J.: 5:27 (65-lbs.)
    Linda K.: 4:11 (33-lbs.; sub: power clean)
    Josh O.: 4:36 (95-lbs.)
    Christine S.: 4:56 (45-lbs.)

  3. coach | January 22, 2010 at 9:05 am


    Congratulations on getting your first pull-up today—three, actually. I knew you could do it. If we were handing out awards for Most Excited Reaction to First Pull-up, you would definitely win.

    And if you include posting the picture of you (above), it’s been a big day.


    • mikeheartspullups | January 22, 2010 at 10:29 am

      wootawoot for those first few pullups!

    • meghanmcnally | January 22, 2010 at 2:35 pm

      congrats joanna! and thanks coaches for the t-shirt. i can’t wait to wear mine… after i wash it inside out of course 🙂

  4. mchofia | January 22, 2010 at 9:52 am

    Yeah Joanna! Way to go!

    • caitlin | January 22, 2010 at 11:33 am

      Congrats Joanna! Nice job!

  5. aschneidau | January 22, 2010 at 9:54 am

    Awesome! I can’t wait until I can do one!!

  6. tubameat | January 22, 2010 at 10:10 am

    Yay Jo! nice way to be!

    Guys and gurls, some of you may have heard me trumpeting the praises of this place where I go for a recovery spa:

    it is a korean public bath way out in centreville, VA. about 45 min away. the public bath is a big part of korean culture (russians have the banya, which is similar), from what i understand. they have a blazing hot dry sauna, really cold chill tub, this crazy thing called the sunflower shower (feels like an ice baseball bat) and all kinds of other tubs, scrubs, massages, pedicures (go stulu), even a freaking restaurant. they have hard cooked eggs and fruit for snacking too. they even have a gym which is complete bullshit- i mean it even has those jiggle machines with the strap that shakes your booty for you. fun, but wtf?

    i go here maybe once a month or whenever i feel completely thrashed and do contrast hydrotherapy from the hot sauna to the ice shower and the chill tub. a couple hours of this can work wonders for aching inflamed muscles n joints. i give it my highest recommendation. costs 35 bucks to get in and you can hang out all day. naked.

    check it out if you dont mind hangin out with a bunch of naked sweaty koreans (and russians). please post when you are going, because no offense, but i’d really prefer not to run into you there.

    keep squattin’!

    steve d

    • tubameat | January 22, 2010 at 10:11 am

      oh and they have a sleeping room too.
      and wifi.

      • mikeheartspullups | January 22, 2010 at 10:28 am

        You had me at “naked.” Stu, too, I suspect.

  7. swimdra | January 22, 2010 at 10:27 am

    Way to go Joanna! Congrats.

    Now that Steve has recommended a good for your body place to go, I will recommend a bad one (but in a good way!) Local 16 is having an event tonight where 100% of the cover charge will go to relief for Haiti. And free beer before 8pm…I’m gonna stop by with a couple friends.

    Here is the info if anyone is interested:

  8. ralswang | January 22, 2010 at 10:49 am

    Thank you for the great T-Shirt. I am honored to be able to wear it and be part of CrossFit MPH

  9. ahnyoung | January 22, 2010 at 11:11 am

    Big thanks to everyone especially the coaches. Today’s been fantastic—got my t-shirt, my picture posted, and my first pull-up. Now, if I could only get those double-unders…

  10. IWant2GetStronger | January 22, 2010 at 11:19 am

    Big thanks to the MPH Coaches for mah shirt! 🙂 will def. wear it proudly! “HARD. FAST. NO CUDDLING” dat’s me!

  11. tbferg | January 22, 2010 at 12:07 pm

    Thanks for the shirt! I will wear it proudly.

    Also, thanks coaches and 6am crew for screaming at me for those last 5 snatches (hee hee [yes, I am 12]). I easily could have dragged that out for another minute, but you guys kept me moving.

  12. cjsiegel | January 22, 2010 at 12:47 pm

    Coaches, thanks for the great t shirts. They, and you, rock
    Jo–nice work on the pullup!

  13. coach | January 22, 2010 at 1:29 pm

    ***A Note About the T-Shirts***

    Wash them inside out, so that the colors do not bleed!


    • Rob | January 22, 2010 at 2:03 pm

      Next T-shirt idea: “Crossfit MPH – These Colors Don’t Run”

      • tbferg | January 22, 2010 at 2:13 pm

        Or, “Crossfit MPH – These Colors Don’t Bleed, But The Athletes Do”

    • coach | January 22, 2010 at 2:19 pm

      Let me rephrase: you might want to wash them inside-out the first time or so to protect the printing, not necessarily the colors.


  14. Mrs. Finkenstadt | January 22, 2010 at 2:42 pm

    Way to go Joanna! What a great day.
    The shirts turned out GREAT-thanks coaches!
    Have a great weekend everyone.

  15. Jen M. | January 22, 2010 at 7:34 pm

    Joe! You’re in the Washingtonian! That’s awesome! 🙂


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