Monday, February 1, 2010

Monday, February 1, 2010

Complete 80 intervals of 15 seconds of work where:

  • the first 16 intervals are: swing @ 55/35-lbs.
  • the second 16 intervals are: single-arm snatch @ 55/35-lbs.
  • the third 16 intervals are: pushup
  • the fourth 16 intervals are: box jump, 24″ platform
  • the final 16 intervals are: single-arm push press @ 55/35-lbs.

then, for time:
repetition debt

In each interval, complete five repetitions of the exercise. There is no rest between intervals or exercises.

For every repetition short of the required five, a debt of 3x that exercise will be accrued, to be paid at the end of the workout. Immediately after completion of all 80 intervals, the clock will start and all repetition debt will be paid.

This workout is scored by the time and repetition debt.

workout inspired by hyperfit usa


  1. tubameat | January 31, 2010 at 11:44 pm


    i am visiting lovely pensauken, NJ today, home of steve’s club.

    they are the makers of paleo kits; delicious little packets of jerky, nuts and some dried fruit. great paleo snacks! i will be stocking up on them whilst i am here. check out their site and let me know if you want some, ill deliver them to the box for you. feel free to text me at 202-321-3578 with your order. let me know how many and what size.

    keep squattin’!

    steve d

  2. coach | February 1, 2010 at 8:50 am

    Marc B.: (35-lb. db.; sub: 3/1, single arm high-pull)
    David S.: (35-lb. db.; sub: 2/1, single arm high-pull, step-up)
    Mike D.: 3:28, 24 p/u, 12 pp (35-lb. db.; sub: 4/2)
    Tamra F.: 1:49, 18 p/u, 22 s/u (25-lb. db.; sub: 4/2)
    Samir M.: (30-lb. db.; sub: 4/1, step-up)
    Borja G.: dnf (45-lb. db.; sub: 5/2)
    Sidra C.: 0:30, 6 pp (35-lb. db.; sub: 3/3, step-up)
    Ralph A.: (40-lb. db.; sub: 3/2, step-up)
    Dave O.: dnf
    Kristie K.: (20-lb. db.; sub: 3/1, single arm high-pull, step-up)
    Kim H.: 🙁
    Erin K.: (25-lb. db.; sub: 3/2)
    Ted K.: 12:26, 66 snt, 40 pp (40-lb. db.; sub: 4/2, step-up)
    Kris C.: 1:01, 6 p/u, 8 s/u (20-lb. db.; sub: 4/2, step-up)
    Rob K.: 14:46, 6 swing, 48 snt, 27 bj, 63 pp (45-lb. db.)
    Mayra C.: 1:37, 12 snt, 18 s/u (25-lb. db.; sub: step-up)
    Mike S.: 10:45, 9 swing, 60 snt, 6 p/u, 18 bj, 30 pp (45-lbs.)
    Andrea R.: (25-lb. db.; sub: 3/2, single arm high-pull, step-up)
    StuLu.: 2:48, 6 p/u, 16 bj, 6 pp (40-lb. db.; sub: 4/2)
    Jeremy N.: dnf
    Ivy F.: dnf
    Ilyse S.: 0:52, 3 p/u (15-lb. db.; sub: 2/1, single arm high-pull, knee pushup, step-up)
    Neil A.: 11:12, 45 snt, 36 p/u, 15 bj, 75 pp (45-lb. db.)
    Caitlin F.: 13:47, 37 swing, 37 snt, 45 p/u, 21 bj (25-lb. db.; sub: incline pushup)
    Sean M.: 6:19, 26 snt, 22 p/u (40-lb. db.; sub: 4/2, step-up)
    Jen M.: (25-lb. db.; sub: 4/2, step-up)
    Jessica H.: 8:45, 33 snt, 30 p/u, 30 pp (25-lb. db.)
    Jeff W.: 2:29, 22 bj (40-lb. db.; sub: 3/3)
    John S.: (35-lb. db.; sub: 3/2, squat, bodyrow, step-up)
    Jonathan H.: 11:16, 12 snt, 2 p/u, 38 bj, 64 pp (40-lb. db.; sub: 4/3)
    Josh O.: 8:34, 16 swing, 22 bj, 32 pp (45-lb. db.; sub: 4/2)
    Linda K.: (15-lb. db.; sub: 3/1, single-arm high pull)
    Alan N.: 0:23, 4 snt, 2 bj, 2 pp (35-lb. db.; sub: 4/2)
    Lisa C.: 0:19, 6 s/u (25-lb. db.; sub: 4/2, step-up)
    Dave R.: 7:57, 39 snt, 42 pp
    Glenn C.: 4:36, 14 p/u, 16 bj, 26 pp (40-lb. db.; sub: 4/2)
    Jenn J.: 6:00, 26 bj (25-lb. db.; sub: 3/2)
    Tod C.: (20-lb. db.; sub: 2/1, step-up, 18″)
    Adam H.: (30-lb. db.; sub: 3/2)
    Travis O.: (35-lb. db.; sub: 3/2)
    Adam C.: 5:25, 24 snt, 6 bj, 26 pp (40-lb. db.; sub: 4/2)
    Kyle F.: (25-lb. db.; sub: 3/1)
    Wayne C.: 0:16, 4 bj (40-lb. db.; sub: 4/2)
    Erin H.: (20-lb. db.; sub: 3/2)
    Sean F.: (25-lb. db.; sub: 3/2)
    Christine S.: (25-lb. db.; sub: 3/1, step-up)
    Koji H.: (25-lb. db.; sub: 3/1)
    Stuart W.: (30-lb. db.; sub: 3/1)
    Joanna L.: 0:29, 12 p/u (25-lb. db.; sub: 3/2, step-up)
    Jason H.: (35-lb. db.; sub: 3/2)
    Meghan M.: 🙁
    Gary C.: (30-lb. db.; sub: 2/1, step-up)
    Antonio G.: (35-lb. db.; sub: 3/2)
    Daniel B.: (30-lb. db.; 3/2, superman, bodyrow, sit-up, seated press)
    Leota B.: 0:37, 8 p/u (20-lb. db.; sub: 3/1, single arm high-pull, incline pushup, step-up)
    Susanna B.: (25-lb. db.; sub: 2/1, incline pushup, weighted squat)
    Christy P.: 0:07, 6 p/u

    • Tank | February 1, 2010 at 12:56 pm

      I think 7a needs to step it up as the 6a had 14 people this morning! Time to start pulling from the evening classes! Who wants to come work out in the morning?


      • coach | February 1, 2010 at 1:13 pm

        Haha, Sean. Very funny joke. He’s just kidding, gang. Evenings are where it’s at these days. Try some new things, spread the human capital.

        When the sun goes down, so do times…?


        • Tank | February 1, 2010 at 1:25 pm

          I might have to try one of these ‘evening’ things and see what all the fuss is about. Though I’m not sure if Jen would make it on time to the 7a without me (i kid of course:) )

  3. coach | February 1, 2010 at 9:05 am


    Great job this morning. Some workouts are just a mess, but this is the good stuff—chaos, counting, miscounting, weight changes, intensity.

    Meg has been asking for a workout like today’s since her first week here. We can’t wait to see you tonight, Meggers…

    Also, a thought: since Rob and Mike S. seem to think the boys are going to get trounced at the Massacre, is it cool to propose a trade? There’s just so much negativity there. Here’s what I’m thinking:
    –Caitlin for Mike S., plus two second round picks in 2011 at the MPH Valentines’s Day Massacre Deuce: Pain is Love, and $100 cash
    –Jess for Rob, straight up

    Jess and Caitlin, we (the boys) are also prepared to offer you each long-term deals. I’m just sayin’…


    • Rob | February 1, 2010 at 9:48 am

      Ladies, I would advise against any trade that involves me and Jess straight up. Not only do you lose your fastest athlete (or more specifically, THE fastest athlete), but look what you get in return. Not good times.

      • coach | February 1, 2010 at 10:59 am

        Great point, Rob. I completely forgot.

        Ladies, please forgive me for inadvertently insulting your intelligence (see above). Jess is the fastest human alive, so there really isn’t any reason why you should or would ever trade her. Don’t get me wrong, we (the boys) would be grateful to have someone of her caliber. She is hardly one-dimensional. But, if running comes up next weekend, shouldn’t we all expect Jess to win? It would truly be both a surprise and completely devastating if she didn’t.

        (Currently, the only competition seems to be which is going to happen first: me getting sucker punched by one of the guys (bring it), or getting slapped (again) by one of the ladies?)


        • mikeheartspullups | February 1, 2010 at 11:14 am

          If the ladies would have me, I would gladly sacrifice myself so the guys can have Caitlin “Burpee Queen of DC” Flanagan.

          Problem is, we’re out of town together that weekend, so the trade is moot.

          Regarding the proposed Rob/Jess trade — I’d think hard about this one ladies. If there are muscle-ups involved, at higher point values than, say, pullups, Rob is your man.

          • mikeheartspullups | February 1, 2010 at 11:21 am

            Wait just a minute here — although moot, this is still worth further discussion.

            Cait for me, ok — But you also want to give the ladies 2 second round picks next year, plus $100 cash?

            Ouch. It’s going to take me a while to get over this.

        • mchofia | February 1, 2010 at 11:27 am

          I think there are several questions that need to be answered before this trade can be considered. 1. Does Jess want to get traded? 2. With John “Let’s make a Deal” Main knowing the working out that will be Massacared on V-day well, that sounds like there are games afoot. (Pun 110% intended)

          John-There are also possibilities for one of the guys to slap you and one of girls to sucker punch you. Give the guys a little more credit.

          • tbferg | February 1, 2010 at 11:33 am

            Excellent point, Mayra- John does have inside knowledge regarding what skills will be most useful, so perhaps we should reconsider his motives here. Or offer him a bribe for information.

          • Jessica | February 1, 2010 at 12:13 pm

            Jess does not want to be traded. Not now. It’s on.

          • coach | February 1, 2010 at 1:00 pm

            We are in trouble, boys: Jess has just started referring to herself in the third person.

            I am John’s cold sweat. I am John’s broken heart.


          • Jessica | February 1, 2010 at 1:23 pm

            Thanks, John. She couldn’t have said it better herself.

        • caitlin | February 1, 2010 at 12:22 pm

          Ooo I love talking smack! I am so bummed that Mike and I are going to miss this. Even though we’re not going to be there I wanted to dump a little more fuel to the fire…

          Boys, you’re going to lose. Trade or no trade.

          I’m just saying have you checked out the ladies of MPH? Full blown powerhouses. Meg, Ivy, Sid, Jess, Myra, Jenn, Christine, Joanna, Kris, Kim, Tamra, Lindsey not to mention so many of the new athletes. Have you seen those chicas do WODs and watched the ladies in the elements classes? Give them 3-6 more months of the MPH juice and they’ll be rock stars (and serious competition). AND I haven’t even mentioned Mel, B-Kay, and Christy!

          Wait, wait is that a white flag??? 🙂

          I’m just sayin! 🙂

  4. tbferg | February 1, 2010 at 9:24 am

    I think I actually liked today’s WOD. It was brutal, but surprisingly not as bad as I was expecting. If it matters, coaches, I did 18″ box jumps for the 16 rounds, and the 24″ step-up for the debt, b/c there wasn’t as 24″ box available during the 16 rounds.

    Ladies, I say we reject John’s trade offer. Mike and Rob are good, sure, but we don’t want to lose the mad skills of Jess and Caitlin. Plus, I’d hate to see an * in the record books next to “Chicks Win”.

  5. IWant2GetStronger | February 1, 2010 at 9:34 am

    Holy of all holy! Today’s WOD was as John puts it…chaos in a good way… I’m just say’n! and my shoulders are just saying! And an hour and half later, endorphins are still kicking in!

    On the part of the we get a handicap bonus if we trade and have “girls” in boy’s team… 🙂 this is in no way a reflection on the intensity, drive, commitment and capability of the ladies in question..but I’m just saying or is that asking?! 

    • tbferg | February 1, 2010 at 9:47 am

      Neil, what exactly are you suggesting? Because I know there is no way you’re implying that the girls are somehow weaker or worse than the guys…

    • coach | February 1, 2010 at 10:28 am

      Uh, Tink. How do I say this nicely… … …? I was kind of hoping for a handicap bonus for you. Seems like we’re all just sayin’.


      • IWant2GetStronger | February 1, 2010 at 11:52 am

        Ouch!!! LOL btw, does this mean that the coaches are in the games???

  6. Kimmie | February 1, 2010 at 9:59 am

    T, I think that was him trying to use reverse psychology on us. Not working Neil. LOL!

  7. StuLu | February 1, 2010 at 10:43 am

    I hereby announce my free agency to either team. If the girls offer me a sweet contract I will wear a sports bra for the competition.

  8. jeremynurse | February 1, 2010 at 11:08 am

    And with that, curtains drop to laughter and applause.


  9. Mrs. Finkenstadt | February 1, 2010 at 11:34 am

    Comment on the WOD- this was indeed chaos of all kinds. I fell afoul of the counting problems, and therefore DNF. I just had no idea how many debt reps to do. FWIW, I did 30 box jumps, 3 swings, 33 single arm snatch and 51 push ups. My thinking was that I would just do another 15 minutes of work since I didn’t know precisely what my numbers were. This was extremely mentally challenging, but I’m a better athlete for it.

    Coaches- I will come in this evening to work on pull ups and double unders.

    • Jen M. | February 1, 2010 at 11:52 am

      Ivy, I think that sounds more like a mis-counting frowny face than a DNF 🙂 Either way, awesome job pushing yourself during the debt part of the workout. love it!

  10. tealbaker | February 1, 2010 at 12:45 pm

    Sadly, I am on medical hiatus for another week or two, but I am totally coming in tonight to watch our 7p team do this WOD! I think I have to see it to believe it.

  11. ralswang | February 1, 2010 at 3:24 pm

    Great morning 6am. It was the only way to start Feb. Thank you coach’s for getting me focused and crew for pushing me through.
    Two Great health piece worth looking at on how working out make you age better

    At CrossFit MPH we are fighting aging and raving up our heart bit

  12. CookingandLifting | February 1, 2010 at 4:05 pm

    Wow. Mike and Rob, two guys that can generally post a better WOD time than I can vis pullups or anything cardio, scared and John Main (The John Main) buying in. This is a sad day. What the fuck?! You Want It, Come and Get It? Guess what ladies, I do and I will. I will proudly go to war next to either of them. The guys team may go down, but I’ll be dead on the floor first. Granted Jen will still be running circles around me while I’m crawling, but fuck it. Get Some! Also, I have competitive issues.

    • tbferg | February 1, 2010 at 4:12 pm

      Oh, it is on! Although, truthfully, I don’t want to run against Jess either. Her mile time is just about my 800m time.

  13. CookingandLifting | February 1, 2010 at 4:07 pm

    Also, I don’t want to have to run against Jess either. I won’t be able to see her after the first 200 meters and that will be disheartening. Oh well.

  14. voidwhichbinds | February 1, 2010 at 9:12 pm

    Just wanted to give a big thanks to my coaches for the welcome back – the 5 pm boys and one woman (Jen!!) – it’s good come home.

  15. StuLu | February 1, 2010 at 9:35 pm

    Tod!!!! Welcome back my friend…can’t believe it…the one time I come in at 7AM you make your triumphant return at my usual 5PM. Can’t wait to see you…hopefully this week. Hearing you are back is like waking up to the first warm day of spring. As such..I declare that winter is over!



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