Wednesday, February 24, 2010


  1. coach | February 23, 2010 at 9:04 pm

    Caitlin F.: 225-245-255-265-275x-275x-275x-lbs.
    Ralph A.: 305-325x-315x-305x-x-x-x-lbs.
    Borja G.: 305-325x-315x-305x-x-x-x-lbs.
    Tamra F.: 285-295x-295-295x-285x-x-x-lbs.
    Erez Y.: 305-315-325-335-345x-345x-lbs.
    Antonio G.: 315-335-345-355x-x-x-x-lbs.
    Josh M.: 245-255x-255-260-265-270-275x-lbs.
    Samir M.: 225-225-225-225-225-225-225-lbs.
    Derek B.: 225-225-225-225-225-225-225-lbs.
    Erin K.: 205-215-225-205-205-205-205-lbs.
    Paul M.: 185-185-185-185-185-185-185-lbs.
    Amy D.: 175-185-195x-190x-190x-x-x-lbs.
    Kris C.: 155-165-165-165x-165-165-165-lbs.
    Kristie K.: 140-145-150x-145-145-145-145-lbs.
    Lynsey H.: 115-125x-115-120-125x-120-120-lbs.
    Rob K.: 355-365-375x-375x-x-x-x-lbs.
    David O.: 315-335x-335-355-365x-365x-x-lbs.
    Jeremy N.: 315-335-355x-355x-x-x-x-lbs.
    Neil A.: 305-315-325-335x-335x-x-x-lbs.
    Neil A.: 315-325-335-345x-x-x-x-lbs.
    Ivy F.: 295-300-305x-305x-305x-x-x-lbs.
    Charles H.: 305-325-335-335-335-335-335-lbs.
    Robbie S.: 245-265x-255-245-245-245-245-lbs.
    Ravi S.: 245-255-245-245-245-245-245-lbs.
    Mayra C.: 225-245-225-225-225-225-225x-lbs.
    Scott D.: 225-225-225-225-225-225-225-lbs.
    Katie M.: 115-115-115-115-115-115-115-lbs.
    Jessica H.: 185-195x-190x-190x-x-x-x-lbs.
    Mike S.: 315-335x-x-x-x-x-x-lbs.
    Susanna B.: 215-235-245x-245x-245x-x-x-lbs.
    Josh O.: 315-335-335-335-335-335-335-lbs.
    Jeff W.: 320-330x-325x-x-x-x-x-lbs.
    Joe P.: 355-365-375-385-395x-395x-x-lbs.
    Linda K.: 105-115-115-115-115-115-115-lbs.
    Sidra C.: 235-245-250-255x-255-260x-260x-lbs.
    Travis O.: 315-325-335x-335-335-x-x-lbs.
    Adam H.: 225-245-255-265-275-275-275-lbs.
    Dave R.: 315-315-325-335-345-355-x-lbs.
    Glenn C.: 305-305-315-325x-325-335-345-lbs.
    Alan N.: 245-255-275-295-315-325-x-lbs.
    Jenn J.: 185-195-205-210-215x-x-x-lbs.
    Joanna L.: 145-155-160x-160x-x-x-x-lbs.
    Jason H.: 225-235-245-255-260x-260x-x-lbs.
    Christine S.: 175-175-175-175-175-175-175-lbs.
    Roselena R.: 205-225x-215-220-215-225-230x-lbs.
    Adam C.: 275-285-275-x-x-x-x-lbs.
    Christy P.: 285-300-305x-305x-x-x-x-lbs.
    Matt W.: 315-335-355-365-375-385-400-lbs.
    Erin H.: 135-135-140-145-150-155-x-lbs.
    Koji H.: 205-205-215-225-225-235-245-lbs.
    Wayne C.: 295-305-315x-x-x-x-x-lbs.
    Sean F.: 205-205-215-225-235-245-245-lbs.
    Amy S.: 135-140-145-150-155-155-x-lbs.
    Gary C.: 155-165-185-205-205-205-205-lbs.
    Ricky B.: 295-305-315x-315x-x-x-x-lbs.
    Sakar P.: 155-165-185-205-205-x-x-lbs.
    Kyle F.: 225-235-245-255-265-265-x-lbs.
    Meghan M.: 245-265-285-305x-300x-x-x-lbs.
    Leota B.: 125-135-140-145-150-150-150-lbs.
    Livia S.: 85-95-85-85-85-85-85-lbs.
    Teal B.: 225x-225-245-265-285x-275x-x-lbs.
    Daniel B.: 225-235-245-255x-255-265-lbs.
    Lee P.: 225-235-245-255-265-275-285-lbs.

    • mchofia | February 23, 2010 at 9:13 pm

      I can’t even tell if that is your prediction or she already did it. ’cause we all know she can.

    • coach | February 23, 2010 at 9:20 pm


      Get ready for greatness tomorrow (today). It’s ready for you.

      Also, you may be wondering why Caitlin has a score already (and a 40-lb. PR, and the third best women’s pull overall). Yesterday, she told us she would be away from the gym for a few days and asked if she could double-WOD today (Tuesday). So, after completing Tuesday’s workout at 7a, we had her in again at 7p to do Wednesday’s workout. Our point, besides telling you that Caitlin is gunning for the “300 Club” (better than the “The 700 Club” and way less preachy), is to remind you that we’re here for you. If you need something, just ask, and we’ll do our best to accommodate you.


      • tbferg | February 23, 2010 at 10:05 pm

        I think I smell 310…

      • StuLu | February 23, 2010 at 10:11 pm


        O.K., I will take you up on the offer: Can one of you to fly in tomorrow morning and meet me? If so please bring a barbell and 8 – 45lb plates. We can do this WOD on the sidewalk outside of my hotel with the taxi meter running. You’ll be home for dinner.

        Mobile MPH…it may be the next progression.


  2. tealbaker | February 23, 2010 at 9:53 pm


    • coach | February 23, 2010 at 10:00 pm

      Yes, Teal! Yes, indeed! I love the enthusiasm! I love it so much! Ahhh!

      Seriously—I can’t wait for you to dominate these deadlifts. If anyone deserves this workout, it’s you.


  3. cjsiegel | February 24, 2010 at 7:09 am

    I’d like to nominate a quote to the Tag Lines section:

    “Results die on that bar!”

    Context: Coach Main’s words of encouragement during yesterday’s 7P. The athlete was in the middle of a kick ass set of max thrusters. He took a break, resting the bar on his chest, and the above words were spoken.

    The room went silent (even the iPod), as we all calculated the profundity of this statement. How interestingly paradoxical I thought; Aren’t results made on that bar? Isn’t that why we hoist in every direction nearly every day? Luckily, Mel was there to translate, “Don’t stop, keep moving!” The athlete continued to knock out thrusters—21 in that set! Wayne, you rocked it!

    Happy deadlifiting today team! Remember –once that grip and position are set—to just keep moving. Standing with a static bar is where results die!

    • coach | February 24, 2010 at 8:51 am

      Awesome, Christine! Killer post, as always. You’re a quality, not quantity gal, and we dig that about you.

      I think, I said, “resolve to die on that bar,” though. But “results die” works too, and if my lazy articulation got you thinking, all the better.

      But you’re right—a static bar is where results die!


      • Rob | February 24, 2010 at 9:43 am

        On the other hand, I like to think that I’m a quantity, not quality guy. We each bring something different to the table.

      • sblume | February 24, 2010 at 12:34 pm

        I’ve got another Main-ism I’d like to nominate. It happened a couple weeks ago, but I’ve been thinking about it ever since…

        At 7 PM, we caught a few passers-by staring, and i do mean STARING, into the window (did I miss when it became socially acceptable to do that?). To which John says:

        “It’s because they’re weak… and they want to know what strength looks like.”



  4. coach | February 24, 2010 at 8:58 am


    Congratulations on joining the “300 Club” this morning (I’d put an exclamation point here, but I met my quota for the month above). That’s been a long time coming and I know it must have felt great. Incredible work.

    Who’s next, ladies?


    • Jen M. | February 24, 2010 at 9:41 am

      Ivy!!!! Yay!!!! (I filled in some extra exclamation points for you John :)) Seriously though, I know you’ve been wanting that… awesome work.

      300 is a long way off for me, but hopefully I’ll get there someday

      • Jessica | February 24, 2010 at 10:40 am

        Ivy, seriously awesome and deserved accomplishment, way to go! Also, Caitlin, you’re an animal.

        Dave and Ivy, thanks for your support today, you provided some much needed perspective.

        • Mrs. Finkenstadt | February 24, 2010 at 10:57 am

          Thanks everyone! It was awesome. Everyone did great this morning, and I’m sure the evening will be no exception. It was really exciting watching some of the first time deadlifters.

          • tbferg | February 24, 2010 at 12:02 pm

            Great job, Ivy! Congrats.

          • train2live | February 24, 2010 at 3:29 pm


            Again awesome job!. I could just tell you were going to PR today. You were so totally in the “zone”. It was a lot of fun to watch! I remember the feeling very well.

            Hey Jess, my pleasure. That’s why they call it a community…though I think its more like a family. See you at the gym.

            Dave O

    • caitlin | February 24, 2010 at 12:34 pm

      WOOO HOOO! Congrats Ivy!!!!!!!

      Thank you everyone for the support!

      Coaches – thanks for letting me do a double header yesterday. I had a lot of fun.


  5. saracdickson | February 24, 2010 at 9:01 am

    I’m making my way through Elements – what’s the 300 Club?

    • coach | February 24, 2010 at 10:52 am


      The “300 Club” is for anyone that has deadlifted more than 300 pounds. Pretty bad-ass, right? So far, the only two ladies to join this club at MPH are Tamra and Ivy…but I see many more waiting in the wings!


  6. Rob | February 24, 2010 at 10:37 am

    On a totally different topic, Paleo Brands has finally came out with a frozen food line.

    FYI – Paleo Brands was formed with a number of crossfit luminaries, including John Welbourn, creator of CrossFit Football and ten year NFL Football lineman.

    I like their jerky a little better than the Paleo Kits, so hopefully this stuff will be good. I’ll order some and report back. But if good, this will make keeping Paleo even easier.

  7. Ted | February 24, 2010 at 4:03 pm

    So good, Ivy!

    I’m cross-posting this from the Paleo Forum:

    See yesterday’s Wall Street Journal (Personal Journal)

    contains this quote:

    The current epidemic of obesity also has prehistoric roots. Our hunter-gatherer forbearers were tall, lean long-distance runners who subsisted on plants and protein. When populations shifted to agriculture about 10,000 years ago, a carbohydrate-rich diet became the norm. Early farmers had more calories but less nutrition, and average heights dropped from 5-foot-9 to 5-foot-3 for men, and from 5-foot-5 to 5-feet for women. Metabolisms adjusted over the millennia—but populations that shifted to agriculture more recently, like Polynesians and American Indians, have the highest rates of obesity and Type 2 diabetes today.

  8. Mrs. Finkenstadt | February 24, 2010 at 4:48 pm

    Sara’s Post remindes me that there are many folks new to the Crossfit MPH community that might not know that several of us regularly discuss paleo eating, post our daily food logs, and provide feedback to one another through a separate blog. The blog is closed to the public, but if you are starting to eat a Paleo diet and are interested in sharing with us, please email me at I can then add you to the blog.

    Also, and probably more importantly, Rosalena R. has agreed to host a Paleo Potluck THIS SATURDAY at her house beginning at 5:00 p.m. Spouses and significant others are welcome. We enourage you to bring your favorite paleo foods. Unfortunately, I can’t find the post with Rosalena’s email address, but I would kindly ask her to repost the information!

    • coach | February 24, 2010 at 5:12 pm

      Thanks Ivy,

      Roselena’s post was from last Wednesday, February 17. It read:

      Second Paleo Potluck. Come to my home and share some good Paleo Recipes and enjoy some!
      When: Saturday, Feb 27th, 7:00 PM
      Where: Send me a email at if you want to go, and I will send you my address.

      I will draw some attention to it in tomorrow’s workout post.


      • roselenaramirez1 | February 25, 2010 at 1:18 am

        I did change the time, meaning I extended. Now will be from 5 pm to whenever, so people have more time. Let me know if you are interested by send me a mail at Thanks.

  9. Mrs. Finkenstadt | February 24, 2010 at 6:13 pm

    I think she changed the time to 5:00.

  10. coach | February 24, 2010 at 7:47 pm


    Sid PR’d by 20-lbs. and Jenny J. broke through 200 pounds!

    There was a PR in the PM for Neil at 335 pounds—second WOD of the day!

    Teal and Meggers put 30 pounds on their PRs and Ricky 10 pounds! Matt, you pulled 400 pounds, Teal, you dominated and Meg, you were so close to 305 pounds!

    I can’t stop overusing punctuation!



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