Saturday, January 30, 2010


  1. jwood30 | January 30, 2010 at 12:45 am

    Dave, I am definitely up for a plank hold competition. I hope your first week at the Washington Post went well. JW

  2. train2live | January 30, 2010 at 6:25 am

    Thanks Jeff. The first week was awesome!

  3. Rob | January 30, 2010 at 1:00 pm

    Thanks to the 10am group for sticking around! That was a tough one.

  4. mchofia | January 30, 2010 at 1:14 pm

    Thank you to the 9 am and 10am! Today’s WOD wasn’t just physically grueling it was a battle with the voices. There were quite a few times where I kept hearing “this is to hard” “you can’t finish, just quit”. In fact it wasn’t until Melody looked me in the eye at the end of round 4 and said “You will finish this” that I believed I could. Round 5 with her coaching me through every rep and your cheers was my smoothest round. Knowing you were all with me really lightened the bar and helped me lift today.

    • train2live | January 30, 2010 at 2:51 pm

      Well done MC!! I too heard the voices, but I was able to finish round 5 with BK pushing me all the way. Thanks BK and to those of you from the 8 and 9am folks for cheering me on.

      Dave O.

  5. cjsiegel | January 30, 2010 at 3:08 pm

    Nice work today everyone. That was a tough one to power through.

    Question: The main site today is pimping this “deadlift deck” built for <$100. Why the bands?

    • coach | January 30, 2010 at 3:33 pm

      Great question, Christine.

      Bands and chains are used to provide progressive resistance. For example, the top (half) of the deadlift is easiest. That is, more force must be applied to move the bar off of the floor to the knees than to move it from the knees to full extension (assuming your back is strong enough to support the load with proper lumbar position).

      When stretched, bands make the top of the deadlift harder so as to require similar, constant force production throughout the duration of the lift—not just predominantly at the bottom.


  6. baykay | January 30, 2010 at 4:57 pm

    Mike D.: 34:18 (95-lbs.; 4 rounds)
    Roselena R.: 27:00 (85-lbs.)
    Antonio G.: 22:46 (35-lb. dbs)
    Caitlin F.: 37:57 (75-lbs.)
    Mike S.: 32:10
    Jeff W.: 19:30 (40-lb. dbs)
    Tamra F.: 29:41 (75-lbs.)
    David O.: 37:43
    Lisa C.: 28:15 (75-lbs.)
    Samir M.: 17:52 (30-lb. dbs)
    Linda K.: 21:19 (15-lb. dbs)
    Christine S.: 26:53 (65-lbs.)
    Kris C.: 25:24 (30-lb. dbs)
    Josh O.: 21:33 (95-lbs.)
    Susanna B.: 25:06 (65-lbs.; 3 rounds)
    Mayra C.: 35:30 (75-lbs.)
    Ravi S.: 34:56 (85-lbs.)
    Leota B.: 25:06 (20-lb. dbs)
    Amy S.: 25:04 (20-lb. dbs)
    Jeremy N.: 25:51
    Sean M.: 29:55 (115-lbs.)
    Jen M.: 29:43 (75-lbs.)
    Meghan M.: 15:46
    Joe F.: 24:03 (105-lbs.)
    StuLu.: 25:35 (105-lbs.)
    Joe P.: 20:52
    Adam C.: 22:10 (105-lbs.)
    Joanna L.: 11:29 (20-lb. dbs)
    Jason H.: 24:09 (75-lbs.)
    Rob K.: 31:59 (4 rounds)
    Ralph A.: 22:03 (95-lbs.)
    Sean F.: 15:56 (25-lbs. dbs)
    Koji H.: 24:05 (75-lbs.)
    Charlotte H.: 22:02 (53-lbs.; 3 rounds)
    Christy P.: 13:24
    Dave R.: 15:24
    Greg P.: 25:09

  7. StuLu | January 30, 2010 at 5:32 pm

    Shit Christy….I am not worthy, I am not worthy. In case no one noticed…13:24 as rx’d.

    Also, I left my hoodie in the box this morning…yes, it is. Will get it on Monday. I imagine John is wearing it right now and admiring the fine fabric and exceptional stitching as he does a runway walk in front of the mirror.

    • christyphillips | January 31, 2010 at 12:19 am

      Thanks, StuLu for the encouragment and that hilarious mental image. I saw your hoodie on the window shelf when I left today (I noticed the fine fabric and exceptional stitching- you’re lucky it wasn’t my size), so I think its safe and sound.

  8. StuLu | January 30, 2010 at 5:34 pm

    And DaveO…way to go as Rx’d. Gutsy for this… Traintolive indeed!

  9. tubameat | January 30, 2010 at 7:12 pm

    attention sectional competitors:

    i was pokin around the web and found this xfit competition event:

    check it out; its just an example of what we could be doing at the sectionals in march. good to know if you havent done one of these things before.
    i could go on and on, but i have to go play my tuba now.

    keep squattin’! (and xoxo)

    steve d

  10. coach | January 30, 2010 at 9:49 pm

    Amazing job today, guys. Just to put things in perspective: here is a video from seven months ago. Those yellow plates? They are 25’s.

    How far you guys have come!


    • Kimmie | January 31, 2010 at 8:20 am

      I remember the day you taped that! I had a couple of trips to the floor before you guys convinced me that I could really do this!

    • mchofia | January 31, 2010 at 10:45 am

      I remember that day too. Seeing all those old “home” movies was great. It’s funny I remember the workouts and the getting to know of some athletes but I’ve blocked out the globo. I’ve blocked out the back squat spotters, the bicep curls in between AMRAP of water fountain sips, the ladies who thought the gym should be as quiet as a library, and the piña colada aromatherapy that just made it smell like a girls freshman dorm room.

      It’s not just great to see how far the athletes have come but how far MPH has come. Saturdays used to be a class of 5-6 people now there are 3 bustling Saturday classes.

      A coconut shake toast to THAT!


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