Tuesday, February 2, 2010


  1. jwood30 | February 2, 2010 at 12:55 am

    I am with Joe. I might go down, but I will go down swinging, no matter what. JW

    • tbferg | February 2, 2010 at 10:32 am

      You wouldn’t really swing at a girl, would you?

      • jwood30 | February 2, 2010 at 11:08 am

        No, Tamra. It was a figure of speech. I’m not that mean. JW

  2. Shana | February 2, 2010 at 9:40 am

    Thanks John for today. If possible, it almost felt warm and cuddly! I will return (prob. tomorrow. 😉

    • coach | February 2, 2010 at 9:53 am


      Wow. If I had a nickel for every time I heard that…I’d have five cents.

      Please hurry—I’m getting the shakes.


  3. coach | February 2, 2010 at 9:50 am


    Some housekeeping related to a question we recently received:

    If, as Ralph was last week, you were/are kind enough to leave us a review on Yelp.com (our page link is in the right sidebar), you unfortunately cannot stop there.

    See, Yelp has a “software program” that automatically removes reviews from a business’ page for various reasons—all under the banner of “fairness.” Apparently, if the reviewer is not particularly active in Yelp.com, the software will pull down his or her review(s), as was the case with Ralph’s last week. Your review still exists, but only you can see it (we used to have nine or 10 up, but they were all taken down because they were the first and only review for everyone).

    So, if you had/have a few kind words about us, try reviewing another local business or three (Sakar reviewed four other business, and his is currently the only one of ours still visible). Hopefully then, your review of us will stay up on their site.


    Melody and John

  4. coach | February 2, 2010 at 10:01 am

    Mike D.: 105-105x-100-100-100-lbs., ast, 6, 4 (sub: strict pull-up)
    Andrea R.: 65-70x-65-65-65x-lbs., ast, 10, 6 (sub: jump-stretch strict pull-up, blue)
    Tamra F.: 85-90-90-90-90x-lbs., ast, 6, 4 (sub: jump-stretch strict pull-up, blue)
    Samir M.: 105-105-105-105-105-lbs., ast, 12, 14 (sub: bodyrow)
    Borja G.: 105-110-110-110-110-lbs., ast, 6, 4 (sub: strict pull-up)
    Ralph A.: 155-165x-155-155x-155-lbs., ast, 4, 3 (sub: strict pull-up)
    Kristie K.: 55-55-55-55-55-lbs., ast, 20, 15 (sub: jump-stretch strict pull-up, green)
    Kim H.: 85-85-85-85-85-lbs., ast, 10, 5 (sub: bodyrow)
    Erin K.: 80-80-80-80-80-lbs., 12l/9r, 13l/10r, 4, 2 (sub: strict pull-up)
    Erez Y.: 105-105-105-105-105-lbs., 20l/20r, 20l/20r, 10/8 (sub: bodyweight single-leg squat)
    Ted K.: 90-90-90-90-90-lbs., ast, 9, 6 (sub: strict pull-up)
    Kris C.: 60-60-65x-60x-55-lbs., 14l/14r, 11l/13r, 8, 5 (sub: jump-stretch strict pull-up, red)
    Lynsey H.: 50-50-50-50-50-lbs., ast, 6, 5 (sub: jump-stretch strict pull-up, blue)
    Charles H.: 130-140-140-140x-135-lbs., ast, 8, 6
    Caitlin F.: 80-80-80-80-80-lbs., ast, 4, 3 (sub: jump-stretch strict pull-up, blue)
    Ravi S.: 95-95-95x-90-90-lbs., ast, 8, 7 (sub: strict pull-up)
    Ivy F.: 80-80-80-80-80-lbs., ast, 3, 3 (sub: jump-stretch strict pull-up, red)
    Rob K.: 130-130-130-130-130-lbs., 9l/8r, 8l/7r, 10, 6
    Mike S.: 140-140-140-145-150-lbs., 8l/9r, 6l/7r, 9, 6
    Jeremy N.: 155-155-155-155-155x-lbs., 3l/3r, 1l/2r, 4, 5 (sub: strict pull-up)
    Amy D.: 70-70-70-70-70-lbs., ast, 4, 5 (sub: strict pull-up)
    Neil A.: 115-115-125x-120-120-lbs., ast, 3, 2
    David O.: 125-125-125-125-125-lbs., ast, 3, 4
    Sean M.: 155-155-155-155-155-lbs., ast, 4, 4 (sub: strict pull-up)
    Jen M.: 75-80x-75x-70-70-lbs., ast, 2, 1 (sub: strict pull-up)
    Sidra C.: 90-95x-95x-90-90-lbs., ast, 2, 3 (sub: strict pull-up)
    Jessica H.: 70-75x-70-70-70-lbs., ast, 6, 6 (10-lbs.)
    Sue R.: 50-50-50-50-50-lbs., ast, 10, 8 (sub: jump-stretch strict pull-up, green)
    Jonathan H.: 105-105x-100-105-105x-lbs., ast, 3, 2
    John S.: 125-125-125-125x-125-lbs., ast, 4, 4
    Jeff W.: 115-115-115-115-115-lbs., ast, 4, 2
    Shana S.: 75-75-75-75-75-lbs., ast, 3, 3 (sub: jump-stretch strict pull-up, blue)
    Sean F.: 80-85x-80-80-80-lbs., ast, 6, 5 (sub: jump-stretch strict pull-up, red)
    Josh O.: 175-175-175-175-lbs., ast, 6, 4 (sub: strict pull-up)
    Dave R.: 150x-150x-145-145x-145-lbs., 14l/31r, 12l/14r, 8, 5
    Linda K.: 45-45-45-45-45-lbs., ast, 5, 6 (sub: max partner-assisted pull-up)
    Daniel B.: 95-100-100-100-100-lbs., 4, 3 (sub: strict pull-up)
    Tod C.: 95-95-95-95-95-lbs., ast
    StuLu: 115-115-115-115-115-lbs., ast, 3, 4
    Adam H.: 105-110x-105x-100-100-lbs., ast, 2, 3 (sub: strict pull-up)
    Hassan D.: 145-145-155-155-155-lbs., ast, 6, 10 (sub: strict pull-up)
    Joanna L.: 55-55-55-55-55-lbs., ast, 1, 9 (sub: jump-stretch strict pull-up, red)
    Jason H.: 95-100-100-100-100-lbs., 6l/4r, 9, 8 (sub: bodyweight single-leg squat)
    Joe F.: 135-135-135-135-135-lbs., 3l/3r, 3l/5r, 8, 6
    Adam C.: 140-145-145-145-145-lbs., 9l/10r, 14l/11r, 5, 4
    Michelle C.: 85-90-90-95x-90x-lbs., ast, 14, 7 (sub: jump-stretch strict pull-up, green)
    Kyle F.: 115-120-120-120-120-lbs., ast, 6, 3 (sub: strict pull-up)
    Christine S.: 75-75-75-75-75-lbs., ast, 6, 6 (sub: strict pull-up)
    Christy P.: 100-105-105-105x-100-lbs., 24l/20r, 16l/15r, 7, 4
    Roselena R.: 80-80-85x-80x-80-lbs., ast, 5, 4 (sub: strict pull-up)
    Mayra C.: 70-70-70-70-70-lbs., ast, 2, 3 (sub: jump-stretch strict pull-up, red)
    Amy S.: 50-50-55x-50x-45-lbs., ast, 2, 1 (sub: jump-stretch strict pull-up, blue)
    Wayne C.: 115-115-115-115-115-lbs., ast, 8, 7 (sub: strict pull-up)
    David S.: 75-75-75-75-75-lbs., ast, 2, 1 (sub: strict pull-up)
    Marc B.: 155-155-155-155x-145-lbs., ast, 6, 3 (sub: strict pull-up)
    Antonio G.: 125-125-125-125-125-lbs., ast, 8, 5
    Leota B.: 50-50-50x-50-50-lbs., ast, 9, 4 (sub: jump-stretch strict pull-up, green)
    Susanna B.: 85-90-95x-90x-85-lbs., ast, 8, 8 (sub: bodyrow)
    Steve D.: 115-115-115-115-115-lbs., 9l/11r, 5l/6r, 11, 7 (sub: strict pull-up)
    Lee P.: 105-105-105-105-105-lbs., ast, 2, 1 (sub: strict pull-up)
    Jenn J.: 70-75-80x-75x-70x-lbs., ast, 10, 9 (sub: jump-stretch strict pull-up, blue)
    Gary C.: 95-95-95-95-95-lbs., ast, 9, 8 (sub: jump-stretch strict pull-up, blue)

  5. jwood30 | February 2, 2010 at 10:06 am

    I just reset my account on Yelp. My review is visible. JW

  6. Jessica | February 2, 2010 at 10:32 am

    Shout out to Kris and Erin: Nice job on the 25 lb. single-leg pistols, LADIES!

    (I’d use italics, but apparently that is a feat reserved for the MPH gods. And John.)

    • coach | February 2, 2010 at 10:59 am

      Jess, this is (MPH) god. Join the boy’s team this Valentine’s Day for the Massacre. Also, do John’s bidding. Do it.

      • mikeheartspullups | February 2, 2010 at 11:15 am

        Jess, I am confused. Your post seems to identify a difference between, on the one hand, “the MPH gods,” and, on the other hand, “John.”

        Who are the MPH gods? What is John’s title?

        (Note: it appears that “(MPH) god” — whomever that is — thinks highly of John, since He/She requested that you do John’s bidding.) …wait, is it Mel?

        • coach | February 2, 2010 at 11:27 am

          Dude—we submit to B-kay here. Everyone knows that. I will appeal for forgiveness on your behalf, lest she smite you for such unenlightenment.


          • b-kay | February 2, 2010 at 12:25 pm

            damn straight!

            mike, given your dream to one day deadlift in a dress, you could definitely sneak onto the girl’s team and benefit from Jess’ awesomeness….

  7. voidwhichbinds | February 2, 2010 at 10:40 am
    • coach | February 2, 2010 at 11:30 am

      Great article, Tod. Thank you for finding this.

      Take a look at Tod’s link, gang—particularly the video of this vet’s workout. Incredible stuff.


    • train2live | February 3, 2010 at 6:49 am

      Very cool link, Tod! Thanks for sharing.

      Dave O.

  8. coach | February 2, 2010 at 12:01 pm

    Rob and Chuck,

    No need to worry. Sharpie comes off of whiteboard with a little Windex and a lot of elbow grease.


    • Rob | February 2, 2010 at 12:38 pm

      I wondered why it looked different from all the other markings on the white board. . . . .

    • sblume | February 2, 2010 at 2:06 pm

      Here’s a little trick i learned from the Marines: write over the sharpie with a dry erase marker, and then wipe off as usual. It all comes off. Extremely helpful for marking laminated maps.


  9. ralswang | February 2, 2010 at 1:01 pm

    Went back on Yelp. Doe’s it show up now? Glad to help and I know John how happy it will make you that I made one of my 10 reviews about the P street location for Lululemon Athletica.
    All joking aside it is a small way I can show my thanks for getting me in the best health and shape I have been in my 45yrs. Down 20 pounds since I started with you all. Thank you for pushing me. I look forward to future.
    6AM WOD’S ROCK!!!

    • Rob | February 2, 2010 at 2:16 pm

      Ralph, I knew you were bringing in the crowds, but this is crazy. I used to be able to get into the 6am group no problem. Now I’m 3rd on the waitlist! People, it’s early! Stay in bed! 🙂

    • jwood30 | February 2, 2010 at 2:54 pm

      Ralph, what happened to your signature signoff xoxo? JW

    • ralswang | February 2, 2010 at 4:18 pm


      • Kimmie | February 2, 2010 at 4:25 pm

        All is right w/ the world now. Ralph XOXO’d us.

      • coach | February 2, 2010 at 4:30 pm

        Thank (MPH) god.


  10. tubameat | February 2, 2010 at 4:42 pm


    as some of you may know, i am a fan of the young coconut for a postwod nutrition. well, i just found a place that has them for 10$/case @ 9 nuts/case. a HUGE bargain considering that they cost 3 or 4 times that much at WF.
    here it is:


    also, i will post when i am going there to stock up and i can get em for you if you like.

    keep squattin’!

    steve d

    ps. Mayra, i have your pkge

  11. tubameat | February 2, 2010 at 4:43 pm

    great link, steve! the place is called sam wang produce

  12. StuLu | February 2, 2010 at 6:42 pm


    Given that “toast” is a stretch for me in the cooking department I have to ask what it is that I should do with a young coconut. Your enthusiasm is contagious in this and I am really thinking I should own a few. Yet, what do I do with them? I am serious here…I know that it is hard sometimes to separate my desperate pleas of help from my sassy twists of fun; but in this case my curiosity is genuinely stoked.

    By the by…I love the rather “eccentric” reply you gave to your own post. Very original!


    • Erez | February 2, 2010 at 7:58 pm

      When presented with tropical fruits of any kind, I suggest you sing. I have provided a youtube link for reference, though you may have to make some adjustments when substituting “young coconut” for “pineapple”.


      • StuLu | February 2, 2010 at 8:26 pm

        Wow. Who is Erez? This is a vague and wonderfully out of the mainstream response.

        I want it to be clear that I had nothing to do with Show Tunes being introduced to the Crossfit MPH forum..all I wanted was a few damn recipes for what the hell to do with young coconut.

        By the way Erez…that is a very soothing song and I would like to request it for our next Plank session.


        • christyphillips | February 2, 2010 at 9:44 pm

          hahahaha thank you. Laughing out loud right now and I haven’t even watched this cabaret youtube clip (and may never)

          See yas tomorrow!

      • coach | February 2, 2010 at 8:46 pm

        I will now light myself on fire.


        • sblume | February 2, 2010 at 10:16 pm

          Self-immolation is rarely the answer, John. Just embrace the showtunes.

  13. Mrs. Finkenstadt | February 2, 2010 at 8:57 pm

    Go to bed coach. Tomorrow is a new day.

  14. adam1181 | February 2, 2010 at 10:47 pm

    How is it someone can post a YouTube link with graphic while the rest of us MPH disciples can’t even italicize our text?


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