Thursday, January 28, 2010


  1. friendstalkinginthenight | January 28, 2010 at 10:35 am

    We’re all still a long way from this stage, but here’s a link to a fascinating study that says lifting weights improves mental acuity in older women. And we all thought we were just improving our bodies!

    • coach | January 28, 2010 at 11:36 am

      Thanks Linda—great link. And yes, you’re still a long way from that stage.


  2. coach | January 28, 2010 at 11:13 am

    Kim: 5, 4, 4, 4, 2, 4:36 (sub: max strict bodyrow)
    Mike D.: 35-40x-37.5x-35-35-lbs., 3:40
    Borja G.: 55-60-65-70-75-75-lbs., 3:35
    Tamra F.: 4, 4, 5, 5, 4, 4:11 (sub: max partner-assisted pull-up)
    Ralph A.: 3, 3, 2, 2, 1, 3:42 (sub: max strict pull-up)
    Erin K.: 25-22.5-22.5-20x-20-lbs., 4:11
    Erez Y.: 72.5-77.5-75-75-75-lbs., 3:59
    Amy D.: 20-20-20-20-20-lbs., 4:13
    Ted K.: 30-30-30-30-30x-lbs., 3:51
    Charles H.: 55-65-70x-70x-65-lbs., 3:36
    Mayra C.: 2, 3, 2, 2, 4, 4:37 (sub: max partner-assisted pull-up)
    Ivy F.: 2, 3, 4, 4, 1, 4:23 (sub: max partner-assisted pull-up)
    Rob K.: 95-100x-100-105x-105x-lbs., 3:30
    Christine S.: 20-22.5x-22.5x-20x-20-lbs., 4:55
    Guy F.: 25-30x-27.5-27.5x-27.5-lbs., 3:31
    Jessica H.: 25-27.5x-25x-22.5-22.5-lbs., 4:11 (+4:10)
    Susanna B.: 5, 4, 4, 3, 3, 5:06 (sub: max strict bodyrow)
    Jonathan H.: 47.5-50-52.5-55x-55x-lbs., 3:48
    Glenn C.: 20-22.5x-22.5x-22.5-22.5x-lbs., 3:33
    John M.: 100-110-120-130x-125x-lbs., 3:27
    Christy P.: 52.5-67.5x-60-65-65-lbs., 3:42
    Jenn J.: 1, 1, 1, 1, 1, 4:24 (sub: max partner-assisted pull-up)
    Linda K.: 1, 1, 1, 1, 1, 4:52 (sub: max partner-assisted pull-up)
    Antonio G.: 35-52.5-62.5-72.5-82.5x-lbs., 3:23
    Wayne C.: 35x-35-30-30-32.5-lbs., 4:04
    Ricky B.: 35-52.5-62.5-72.5-82.5x-lbs., 3:47
    Meghan M.: 30-40-45-47.5-50-52.5-lbs., 3:51
    Sue R.: 5, 5, 5, 5, 5, 4:59 (sub: max partner-assisted pull-up)
    Leota B.: 5, 5, 5, 5, 5, 4:37 (sub: max partner-assisted pull-up)
    David C.: 4:06
    Jason H.: 52.5-62.5-80x-75x-70-lbs., 3:39
    Joanna L.: 5-10-12.5x-7.5x-5-lbs., 4:36
    Thomas M.: 32.5-37.5-40-42.5-45x-lbs., 3:34
    StuLu: 40-45-47.5-50-52.5x-lbs., 3:48
    Travis O.: 30-32.5-35x-30-30x-lbs., 3:33
    Amy S.: 5, 4, 5, 4, 5, 4:21 (sub: max partner-assisted pull-up)
    Sean F.: 5, 4, 3, 5, 2, 4:23 (sub: max partner-assisted pull-up)
    Charlotte H.: 11, 7, 8, 7, 4, 4:36 (sub: max strict bodyrow)
    Shana S.: 5, 5, 5, 5, 5, 4:23 (sub: max partner-assisted pull-up)

    • coach | January 28, 2010 at 8:03 pm

      Antonio. Man. Today was his first workout since graduating Elements, and he pulled a 3:23—fastest of the day and just a shade off the gym record. A tiny adjustment to his technique and we’re going to be close. Great job.


  3. tbferg | January 28, 2010 at 11:22 am

    100 pounds, Rob? Nice.

    Ralph, thanks for the link. And thanks for push-pressing me over the bar this morning.

    • tbferg | January 28, 2010 at 12:32 pm

      Sorry, Linda- didn’t mean to give Ralph credit for your link. He was talking about this article this morning, so when I saw the link I assumed it was his post without even looking at the name.

  4. coach | January 28, 2010 at 11:32 am

    Funniest, most unnerving moment of the day so far: Jess’ blue, oxygen-deprived lips, post (second) 1000m row. In fact, here’s the entire story:

    Jess (having just finished the first 1000m row at 42 strokes-per-minute, writhing, looking like she was temporarily blind): What’s my time?! What’s my time?!
    Me: 4:11
    Jess: Ow… … …is that good?
    Me: For you? Eh.

    (two minutes later, at the start of the next heat)
    Jess: Can I do it again?
    Me: Uh, sure. If you want?

    (four minutes, ten seconds later)
    Jess (same scene as post first row, this time with bright blue lips): What’s my time?! What’s my time?!
    Me: 4:10
    Jess: Is that better?
    Me: Yep. By one second.

    Then she slapped me. True story. It’s ok—we’ll blame it on the oxygen debt.

    Seriously, Jess, great work strapping in for the second effort and improving. If you want it, come and get it…

    I love Thursdays.


  5. Tank | January 28, 2010 at 11:41 am

    Nice work Jess

    Rob, nice work on the 100lbs mark!


    • Rob | January 28, 2010 at 1:41 pm

      Thanks! I agree with Chuck that I did look pretty silly, but it’s something that I’ve grown used to over the years. . . .

  6. charleshuang80 | January 28, 2010 at 12:06 pm

    Yes, mad props to Jess. My legs were like cement after my one time, i dunno how you were able to do 2…

    Rob’s 100 lbs was pretty awesome. And looked ridiculous! too bad there won’t be pics so you all could see…

    An article I thought was interesting on crazy metcon workouts and strength programming. I like how they use and mention Pavel (the guy pretty much responsible for bringing kettlebells to the US).

    finally, thought this was an amazing pic from the main site

    • coach | January 28, 2010 at 12:22 pm

      Gang, this article is a good follow-up to some of our talking points from the Kickoff regarding workouts with time limits and suspicions of “dnf-by-design”. We, MPH, are a quality-based strength and conditioning community, not a quantity-based one.

      Thanks, Chuck.


      • Ted | January 28, 2010 at 1:43 pm

        I really enjoyed this article, especially the line, “[a]nd there’s a trend, especially among those new to CrossFit and inexperienced with programming, to ride that met-con train all the way to Cortisol Crazytown.” I’d love a gloss on exactly what “Cortisol Crazytown” is -it doesn’t sound like a place you’d want to be

        • coach | January 28, 2010 at 2:16 pm


          Cortisol is a hormone released by your adrenal glands. It has a handful of functions, including a role in insulin response, immune function, inflammatory response and basic survival response (i.e., fight or flight).

          She’s referring to chronic, stress-induced (physical or emotional) cortisol production/level, which can be problematic if exposure is prolonged or repeated. Effects of this exposure include increased blood pressure, weakened immune and inflammatory response, and muscle catabolism, to name a few. For our purposes here, cortisol levels begin to climb around the 30-minute mark of sustained, high-intensity activities. This is but one reason why these sustained efforts are…less than ideal as a basis for programming, or to come to repeatedly.

          Cortisol also promotes abdominal fat storage. In fact, we can sometimes determine hormone imbalance and lifestyle factors simply by observing where an individual holds fat. For example, increased estrogen levels are signaled by fat storage in the hips and thighs; increased insulin levels are signaled by fat storage near the triceps (back of the arms), sub-scapular region (shoulder blades) and suprailiac (top of the hip, “love handle”); increased cortisol is signaled by fat storage in the abdominal region. It’s not foolproof, but it is reasonably accurate.


          • Ted | January 28, 2010 at 2:35 pm


    • Jessica | January 28, 2010 at 5:15 pm

      Rob looked seriously cool. S.W.A.T. team cool.

      Thanks, guys. About half way through the second row, I started thinking about Mike’s attempt a couple of months ago to do two FGBs in one day – resulting in a FGW (“fight gone worse”). I was determined not to let that happen, even if it meant, apparently, discontinuing breathing.

    • snekulekul | January 29, 2010 at 5:39 am

      I loved this article and the picture! Reminds me of mom (Amy D.)… I definitely fall victim to the interesting workout thing. I’ve been doing WoDs here in Ohio and texted mom like “today’s workout is boring…” I also said “easy” which turned out not to be the case. I may not be kipping or mimicking Amy’s awesome overhead squat in the picture up there, but it was definitely a trial and I see the sense in putting my trust in you coaches!

      Today I did chest-to-bar max attempts, which apparently I wasn’t supposed to do (thanks Mommy).

      Then, thanks to some time on my school’s crew team:
      3:42 1000m row (10/10 resistance)…
      And some horrible ass cramps afterward.

      I hope you guys don’t mind that I sporadically steal your WoDs! I miss the coaching, but have been trying my best to hold myself to higher standards than I did before my time at MPH. You’ll be happy to know I’ve gotten way better at pushing up through my heels from the base squat position!

      Thanks a bunch,

      • coach | January 29, 2010 at 9:51 am


        Great to hear from you. Hey, we WANT you to be doing our workouts while you are in Ohio! Keep up the great work, and keep posting your scores. And maybe someday your overhead squat will be as good as your mom’s.


  7. tubameat | January 28, 2010 at 5:22 pm

    wow Jess, thanks for raising the bar!
    now, we will know that we are not really working hard unless our lips are blue.

  8. Rob | January 28, 2010 at 5:35 pm

    I see my lame attempt at 105 was quickly eclipsed by John. Very nice.

    And Christy, 65 is a *ton* of weight. Well, not literally a ton, but you get my point.

    • coach | January 28, 2010 at 7:08 pm

      That’s not me, Rob. The “John M.” on the board was a drop-in from Potomac—one of Christy’s friends.


      • Rob | January 28, 2010 at 7:29 pm

        That makes more sense. But still very nice!

  9. train2live | January 28, 2010 at 9:03 pm

    WOW! Great work everyone! Sorry I missed today, but I am trying to follow my coach’s plan and today was a programmed rest day.

    Looks like we have another rower in the mix. Watch out Joe!

    Dave O.


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