back squat
5-5-5-5-5
Compare results to October 8, 2009.
then, five rounds; rest amply between rounds:
max “L” pull-up
max ring dip
This workout is scored by the number of repetitions completed of each exercise from all five rounds.
back squat
5-5-5-5-5
Compare results to October 8, 2009.
then, five rounds; rest amply between rounds:
max “L” pull-up
max ring dip
This workout is scored by the number of repetitions completed of each exercise from all five rounds.
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Gang,
Please consider carrying your gym shoes in hand tomorrow. Church Street and its surroundings are in rough shape.
John
Church St is in bad shape…but not as bad as the Penguins are right now: Oh, that was sweet!!! #14 and counting.
Steve D and Jeremy N…awesome you could share with me what was one of the greatest regular season games I have ever seen in 25 years.
stu, i’m glad at least the caps could pull out a win today… stupid superbowl 🙁
Sorry Jen, I know how much the Colts mean to you. I have consoled myself for years after countless Caps defeats with the reminder that, well: oh – bullshit…I usually just throw things, scream, and go into depression for weeks.
I feel your pain. Next year.
Rock the red – great game!!!
stu, you rock. see your fbook wall for my thank you note.
keep squattin’!
steve d
–Scores–
Erez Y.: 155-165-165-165-165x-lbs., 30, 31
Borja G.: 215-215-215-215-215-lbs., 22, 12 (sub: strict pull-up)
Samir M.: 135-135-135-135-135-lbs., 22 (sub: jump-stretch pull-up, green, 5x ring dip negatives)
Ralph A.: 185-205-205x-195x-x-lbs., 12, 12 (sub: strict pull-up)
Guy F.: 145-155-155-155-155-lbs., 13, 17 (sub: strict pull-up)
Jeremy N.: 275-275-275-275-275-lbs., 16, 12 (sub: strict pull-up)
David O.: 205-205-205-205-205-lbs., 22, 33
Jessica H.: 105-105-105-105-105-lbs., 11, 24
Joe P.: 265-275-285-285-285-lbs., 19, 38
Linda K.: 55-55-55-55-55-lbs., 25, 30 (sub: partner-assisted pull-up, incline pushup)
Christy P.: 175-185-185-190x-185x-lbs., 36, 36
Jonathan H.: 135-145-145x-135-135-lbs., 23, 36
Jeff W.: 205-205-205-205-205-lbs., 13, 14
Mayra C.: 115-125-135x-125-115-lbs., 10 (sub: jump-stretch strict pull-up, red, 5x ring dip negatives)
Rob K.: 185-185-185-185-185-lbs., 47, 38
Neil A.: 215-225-235-235x-225-lbs., 18, 18
Thomas M.: 115-125-125-125-125x-lbs., 33, 8 (sub: strict pull-up)
Adam H.: 155-165-165-165-165x-lbs., 12 (sub: strict pull-up, 5x ring dip negatives)
Kyle F.: 155-155-155-155-155-lbs., 20 (sub: strict pull-up, 5x jump support)
Josh O.: 245-245-245-245-245-lbs., 17, 25 (sub: strict pull-up)
Joanna L.: 95-95-95-95-95-lbs., 24 (sub: pull-up, 5x jump support)
Jason H.: 145-155-160-160-160-lbs., 48, 26
Travis O.: 205-215-x-x-x-lbs., 13, 41 (sub: strict pull-up, pushup)
Adam C.: 175-165-175-175-175-lbs., 24, 34
Ravi S.: 125-125-125-125-125-lbs., 21, 11 (sub: strict pull-up)
Matt W.: 195-195-195-195-195-lbs., 12, 5
Hassan D.: 225-225-x-x-x-lbs., 25, 28 (sub: strict pull-up)
Dave R.: 275-285-285x-275x-255-lbs., 44, 28
Joe F.: 145-155-155-155-155-lbs., 35, 39
Daniel B.: 85x-85-85-85-85-lbs., 11, 14 (sub: shoulder press, strict pull-up)
Roselena R.: 165-175-180-175x-165-lbs., 18 (sub: pull-up, 5x ring dip negatives)
Stu W.: 155-165-165-165-165-lbs., 21, 28 (sub: strict pull-up)
StuLu: 155-175-165-165-165-lbs., 21, 18
Tamra F.: 145-145-145-145-145-lbs., 23 (sub: jump-stretch strict pull-up, blue, 5x ring dip negatives)
Susanna B.: 115-115-115-115-115-lbs., 36, 44 (sub: bodyrow, incline pushup)
Steve D.: 275-295-305-305x-x-lbs., 20, 20 (3 rounds)
Kristie K.: 85-85-85-85-85-lbs., 84, 38 (sub: jump-stretch strict pull-up, blue, incline pushup)
Sue R.: 55-45-45-45-45-lbs., 34, 18 (sub: jump-stretch strict pull-up, green, incline pushup)
Sean F.: 125-125-125-125-125-lbs., 22 (sub: jump-stretch strict pull-up, red, 5x ring dip negatives)
Amy S.: 55-55-55-55-55-lbs., 49, 17 (sub: jump-stretch strict pull-up, green, incline pushup)
Koji H.: 125-125-125-125-125-lbs., 44 (sub: strict pull-up, 5x ring dip negatives)
Charles H.: 205-225x-205-205-205-lbs., 28, 23
Wayne C.: 165-175-175-175-175-lbs., 32, 25 (sub: strict pull-up)
Meghan M.: 195-215-215-215-205-lbs., 13, 19 (sub: strict pull-up)
Kris C.: 115-115-120-125-125-lbs., 29 (sub: jump-stretch strict pull-up, red, 5x ring dip negatives)
Lee P.: 155-155-155-155-155-lbs., 5 (sub: strict pull-up, 5x ring dip negatives)
Dang those are some big lifts, people, and a lot of ring dips, too… Nice work everyone…
Calling all (male) athletes: the Massacre count is currently five guys and 12 gals. Seriously.
Quit messin’ around and register. Just do it. We may rethink this if we can’t hit 30. There are 84 of you, after all.
John
Just signed up. I’m a glutton for punishment.
I am now signed up. And since I did not receive any Free Agency contracts from either team I guess I will come as a “walk-on” for the guys.
*Notes From Orlando, Part Deux*
You guys must not be shoveling hard enough, because yesterday I learned that I cannot get a flight home till Tuesday afternoon; my choices are (1) through Chicago, (2) through Boston, or (3) through Newark; and there is supposed to be another snowstorm on Tuesday. Whoopee.
The cherry on top of my Sunday occurred when Caitlin’s boss asked her to fly back to Arkansas. She left me this morning. So here I am, another day and half alone in Orlando. Oh, and the temp dropped to the high 50s. Still sunny though 🙂
Here I am, no job, no home, no woman, and, worst of all, no MPH. Boohoo.
After crying softly the hour after Caitlin left for the aiport, I decided to pull myself together and get my ass back to Crossfit Firebase. Today’s WOD was:
TABATA —
Deadlift (225/135 lbs)
Box Jump (18″/22″)
Burpee
Interestingly, rather than do 8 rounds of deadlift, followed by 8 rounds of box jump, etc., this was a blended Tabata. It was 8 rounds, but each round had all three exercises for 20 seconds, with 10 seconds rest, and 10 seconds after the burpees, you went right into the next round, starting again with deadlifts. The coach yelled “switch!” at the end of every 20 seconds, and yelled “work!” at the end of the rest period.
It was brutal. I got a 152 total score. Dunno how everyone else did — they’re not particularly score-oriented at Firebase.
Immediately afterwards, the coach asked if we wanted more. Everyone nodded yes. So we followed the tabata exactly one minute later with 5 rounds of rowing 45 seconds on, 45 seconds off. We scored the row the way we score Tabatas at MPH — each round was scored by the worst 500m pace you could maintain during the 45 seconds — so the incentive was to get it low and keep it there (Joe P would have loooooved this). I kept the average pace under 1:47.
After all this, Firebase’s lovable pit bull named Meatball (seriously) could not keep his nose away from my crotch. I’m just sayin’.
Should be back at MPH tomorrow for an evening class, if all goes well flight-wise.
Love,
Mickey Mouse
Thanks for the “crotch” update Mike. Very informative. We should test this at MPH with Neil’s dog to see if it might be recurring.
That was for you, Stu! I’m sooo glad you appreciated it.
Good work, Mike.
Strange. Firebase is channeling MPH in more ways than one, or even two… … …
John
Oh, I smell a little you-know-who coming on! Friday’s WOD structure and prescribed weight was the giveaway, no???
So, I’m sitting here in the ice box that is MPH. I’m tired. I hate this fucking snow. I’m wondering what fire I can start to keep me warm, so-to-speak. I mean, last week was just one inferno after the next on the site.
Now it occurs to me: yes, Mikey. “Fran” is on her way. “Fran” is definitely coming. “Fran” is happening soon.
There, I feel better. Anyone else feel that heat?
John
Bring it. I got “sumpin’ brand new for [Fran’s] ass.”
http://www.youtube.com/watch?v=A4IrhWlyQtY
I want this as Rx’d. Bring. It. On.
Mike – trains are running. I took Amtrak yesterday from Atlantic City. Strangely, being in AC all weekend seemed to effect my performance this morning in the WOD. I have no explanation for this.
Anyway, why not fly into Newark/Philly/New York and then take Amtrak down?
Yes, I was considering it actually. You’ve pushed me over the edge.
Well, you…and my desire to get out of the South and back to paleo-land.
Re: Atlantic City — maybe so (I doubt it, given 47 L pullups), but it was worth it, no?
Hey now zoe’s a lady of class and virtue no pimping Stu !! 🙂
Hurry bsck Mike. Nice posts. Didja buy a t-shirt?
Whose Fran? I’m just saying we are stronger better and won’t get pushed around. Gulp!! 🙂
I forgot to give you my pull-up count Bkay :-/ 10 (strict pull-up, red band)
Mike, thanks for the tales from the tropics. I feel like we need to step up our nickname prowess here, Weeds… Meatball. CLASSIC!
Not to talk trash, but Jess’ t-shirt today could say it all. I believe it said Consider yourself whopped. juuuuuuuust sayin… 🙂
Hi, I didn’t make it in to MPH today, but ended up going to a great gym in Rockville called Supreme Sports Performance and Training run by world powerlifting champion Sioux-z Hartwig Gary and her husband Matt Gary. We went there because 1) we couldn’t even dream of trying to park in downtown and metro was running only underground, 2) because Matt and Sioux-z rock and are super sweet, 3) we’ve wanted to train with them for a while, and 4) my former personal trainer works of there and is an amazing O-lifter. So, with all those reasons, we headed out, and hit a great workout.
Check them out: http://www.supremesportspt.com/
Particularly look at the videos of some of their athletes and Sioux-z’s performance at Raw Unity and the Worlds meets. Manuel, my former trainer, has a video of cleans that show exactly what we should be striving for, but he’s doing 110 Kilos.
Backsquat 170,170,175,180,185
PU- VERY light band (skinny purple) strict 14
Partial dips on dip station (not quite 90 degrees) 21
Can’t wait to see you all again.
Greetings from Little Rock, Arkansas where guess what….there is MORE SNOW!
If you thought the DC government was bad about cleaning off roads you ain’t seen nothin until you come to Arkansas when it snows. Absolute mayhem. I made it to Little Rock this morning after getting up at 4am to catch a flight (B-Kay, Mel and John, I now have an enormous appreciation for your early mornings). There is no Cross Fit box in LR so I did a WOD in my hotel room compliments of Mike.
10 rounds for time
-3 pistols, each leg (6 total) – resting my arm on the bed for support
-6 pushups
-9 sit-ups
-12 burpies
Time: 24:02.
It was a good WOD and definitely helped me get over some of my frustration from the snow and work. But just as I completed my last round I heard a pounding on my door. Panting and sweating profusely I opened the door to find the Manager of the hotel standing in front of me with his arms crossed. He looked disapprovingly at me and said in his thick southern drawl, “Mam, I’m not sure what you’re doing in there but please stop jumping around. You’re disturbing the guest.”
Oops! 😉
My story is nowhere near as glamorous as Mike’s but the overall message of missing the box and the MPH crew is the same.
Hope to be home soon. Good luck digging out.