shoulder press
1-1-1-1-1
then, two rounds per leg; rest amply between rounds:
max single-leg squat @ 25-lbs.
Compare results to November 13, 2009.
then, two rounds; rest amply between rounds:
max strict pull-up @ 25-lbs.
shoulder press
1-1-1-1-1
then, two rounds per leg; rest amply between rounds:
max single-leg squat @ 25-lbs.
Compare results to November 13, 2009.
then, two rounds; rest amply between rounds:
max strict pull-up @ 25-lbs.
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I am with Joe. I might go down, but I will go down swinging, no matter what. JW
You wouldn’t really swing at a girl, would you?
No, Tamra. It was a figure of speech. I’m not that mean. JW
Thanks John for today. If possible, it almost felt warm and cuddly! I will return (prob. tomorrow. 😉
Shana!
Wow. If I had a nickel for every time I heard that…I’d have five cents.
Please hurry—I’m getting the shakes.
John
Gang,
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.
Thanks,
Melody and John
–Scores–
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)
I just reset my account on Yelp. My review is visible. JW
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.)
Jess, this is (MPH) god. Join the boy’s team this Valentine’s Day for the Massacre. Also, do John’s bidding. Do it.
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?
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.
John
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….
an inspiring crossfit article –
http://s.wsj.net/public/resources/documents/info-WORKOUT09.html
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.
John
Very cool link, Tod! Thanks for sharing.
Dave O.
Rob and Chuck,
No need to worry. Sharpie comes off of whiteboard with a little Windex and a lot of elbow grease.
John
I wondered why it looked different from all the other markings on the white board. . . . .
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.
-Susanna
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!!!
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! 🙂
Ralph, what happened to your signature signoff xoxo? JW
XOXO!!!
All is right w/ the world now. Ralph XOXO’d us.
Thank (MPH) god.
John
PEOPLE!
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:
http://maps.google.com/maps?f=s&utm_campaign=en&utm_source=en-ha-na-us-sk-gm&utm_medium=ha&utm_term=maps
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
great link, steve! the place is called sam wang produce
Steve,
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!
StuLu
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”.
http://www.youtube.com/watch?v=94eBC-cVshc
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.
StuLu
hahahaha thank you. Laughing out loud right now and I haven’t even watched this cabaret youtube clip (and may never)
See yas tomorrow!
I will now light myself on fire.
John
Self-immolation is rarely the answer, John. Just embrace the showtunes.
Go to bed coach. Tomorrow is a new day.
How is it someone can post a YouTube link with graphic while the rest of us MPH disciples can’t even italicize our text?