Saturday, March 20, 2010

Saturday, March 20, 2010

Congratulations Marco M., for completing our Elements Workshop curriculum!

2x power clean + 4x squat clean + 8x deadlift

In this workout, you may rest anywhere but on the floor, even to re-grip.

then, for time:
100x unbroken* swing @ 55/35-lbs.

*The load must remain in constant motion, without any pause or rest between repetitions.

This workout is scored by both the time and the number of times the load stops moving.


  1. Jen M. | March 20, 2010 at 1:01 pm


  2. StuLu | March 20, 2010 at 1:33 pm

    Crossfit is for Tree-Hugging Pussies.

    I was thinking today in my hotel room. I should have been doing Burpees – but thinking can be therapeutic as well. I was thinking that the culture of Crossfit tends to promote the concept of “elite” quite a bit these days: This and that and all “the girls” in under 3:00 minutes…and so forth…and so on. Now there is even a competitive arena in which athletes go head to head to be the worlds best. And win money to boot. But, as I dropped to the floor for my first BK Burpee I had to stop for a minute as I realized that what I am doing here in my hotel room is the grass root of the thing that gave this movement its legs to begin with. We may cheer those that compete…I am all for it. But let us never forget the average guy who simply strives to find some balance in his workout, be stronger, faster, leaner, more agile, and have really good pectoral definition.

    I first read about (and subsequently tried) Crossfit over 5 years ago as it began its rise from a garage in Santa Cruz, Ca. I was intrigued by the foundation that seems so distant now: fast and practical workouts that covered all aspects of movements in as little time as possible. I have never been one for a quick fix to fitness and diet, but what the founder Greg Glassman was saying at the time seemed to make perfect sense. Further, I loved the story in that he came up with the program as an adjunct to training an executive who had little time – but wanted to maximize his workouts in the few moments he did have. I could relate. That story, interestingly enough, seems to be lost amidst the blur of Crossfit present. Charm and sentiment is best left for the next generation I suppose.

    As Crossfit evolved there seemed to emerge factions, differing philosophies, and the omnipresent grasp for the cash that is inevitable with such a success. But the core never changed: the core of “we.” We: the working stiffs that want to do more than leg-extensions and read a newspaper on a bike going nowhere. We, who want to have an adventure, feel community, be challenged, make friends, share failures, cheer success. Of course, somewhere amidst this (and seldom admitted) is the underlying motivation that “we” all desire to have really good pectoral definition.

    Crossfit has now become many things to a vast array of different people. This is what makes it so interesting. But, the core, the bread and butter if you will, is still the everyday guy and gal doing something good for their bodies in a way that is efficient, safe, and fun. Like that original guy, wherever he is now, whom Glassman trained.

    The changes that occurred have not been for the worse. Far from it. In some ways the concept has grown in a way that Glassman established it to be…a Linux type code that could be enriched and made better over time by those who are involved on a daily basis. All of us here at MPH witness this evolution in the far superior training we obtain from John and Mel. Working out at other affiliates, which can be years behind in advances, it is easy to see our fortune.

    What I fear though is that Crossfit, as a whole, may become far too consumed in the aspect of competition and, in turn, loses sight of how it came to be in the first place. Further, that this competitive brouhaha may alienate those who are lost in the search of pectoral definition, yet shy away from Crossfit, seeing it as an elitist group whose existence is based on hard-core-in-your-face-better-than-the–next-guy kinda stuff.

    Alas, what of the sectionals coming up? Is this what Crossfit is all about? Is it more than we bargained for in our being a bunch of people who want to have fun and efficient workouts? Well, It depends on where you are coming from. I’m all for games, I love the spirit of competition, the joy of victory. What I most embrace though (with the exception of any game involving the Penguins) is the fun, the laughter, and the little things that make up the process. That pesky “core” again!

    I think that Mike Ramsey of the 1980 U.S. Hockey Olympic Team summed it up best; “We won because we loved each other.” It took me many years to realize what it was that he really meant; that they had won despite the podium they were on. Victory was not in the score, but the process – and the understanding and brotherhood that came between them: that was their medal.

    So, I thought of Mike Ramsey the other day when I read DaveO’s Facebook post that said this: “ I don’t have any illusions that I will make it past sectionals, but it has been so much fun getting ready for competition.” That, to me, is Crossfit in a fucking nutshell of pure genius. Some will participate, some will cheer. And, if MPH athletes advance in score, all the better. But, it will never be the score that is the taut flag of a higher plateau of elite; it will be because we are “real” people having fun – and because we love each other.

    StuLu – The Kipper with a Konscience.

  3. coach | March 20, 2010 at 2:04 pm

    David O.: 135-155-165x-165x-160-lbs., 5:51, 4
    Alex M.: 105-115-125-125-130-lbs., 4:58, 6 (45-lbs.)
    Jeff W.: 105-115-125-135x-125-lbs., 6:40, 12
    Josh M.: 105-115-125-135x-130-lbs., 7:43, 10 (45-lbs.)
    Erez Y.: 105-115-125-130-135-lbs., 9:50, 9 (45-lbs.)
    Ivy F.: 105-110x-110x-110-115x-lbs., 5:13, 6
    Scott D.: 85-95-105-110-110-lbs., 7:03, 7 (35-lbs.)
    Caitlin F.: 85-85-90-95x-95-lbs., 6:04, 7
    David C.: 65-75-80-85x-75-lbs., 6:55, 6 (35-lbs.; sub: 3/4x swing)
    Christine S.: 55-65-70-75x-75-lbs., 4:33, 7 (25-lbs.)
    Lisa C.: 65-70-75-80x-75-lbs., 4:10, 4 (25-lbs.; sub: 4x hang muscle clean + 8x push press)
    Kris C.: 65-70-75-80-85-lbs., 4:51, 4
    Jessy C.: 55-60-65-70-70-lbs., 7:34, 7
    Beth F.: 35-35-35-35-35-lbs., 5:40, 5 (25-lbs.)
    Rob K.: 95-115-135-145-150x-lbs., 4:34, 3
    Neil A.: 95-115-135-135-140x-lbs., 6:05, 7
    Meghan M.: 115-135-145-150-155x-lbs., 5:57, 7
    Antonio G.: 115-125-135x-135-140-lbs., 8:41, 17
    Ravi S.: 85-95-100-105-110x-lbs., 6:47, 6 (35-lbs.)
    Samir M.: 75-85-90-95-100-lbs., 6:20, 7 (35-lbs.)
    Jen M.: 70-75-80-85-85-lbs., 5:25, 2
    Susanna B.: 65-70-75-80-85x-lbs., 8:40, 9
    Johnny A.: 45-45-45-45-45-lbs., 2:58, 4 (35-lbs.; sub: 1/2x swing)
    Leota B.: 50-55-60x-60-65x-lbs., 6:41, 8 (25-lbs.)
    Amy S.: 50-55-60-60-60-lbs., 2:38, 1 (25-lbs.; sub: 1/2x swing)
    Katie M.: 50-55-60-60-60-lbs., 5:58, 5 (25-lbs.)
    Thomas M.: 85-95-105x-105-110x-lbs., 6:26, 10 (45-lbs.)
    Lee P.: 85-95-105x-100-105-lbs., 7:55, 5 (35-lbs.)
    Koji H.: 85-95x-95x-85-90-lbs., 7:04, 8 (45-lbs.)
    Stuart W.: 75-85-95-85-90-lbs., 6:20, 5 (45-lbs.)
    Jason H.: 105-105-105-110-115x-lbs., 5:53, 7 (45-lbs.)
    Bill G.: 75-85-95-95-95-lbs., 4:28, 3 (35-lbs.)
    Kevin C.: 85-90-95-100-105-lbs., 5:26, 6 (35-lbs.)
    Sean F.: 85-90-95-100-105-lbs., 4:55, 4 (35-lbs.)
    Teal B.: 65-75-85-90x-85x-lbs., 5:53, 4 (25-lbs.)
    Mayra C.: 75-80-85-85x-80-lbs., 5:09, 3
    Shana S.: 55-60-65-70-75-lbs., 2:22, 1 (sub: 1/2x swing)
    Bill M.: 65-70-75-75-75-lbs., 4:25, 0 (sub: sit-up)
    Joanna L.: 55-65-65-70-70-lbs., 3:59, 3
    Erin H.: 55-60-60-65-65-65-lbs., 7:13, 8
    Christy P.: 135x-135-140-145-150x-lbs., 3:38, 3
    Dave R.: 165-185-190-195x-x-lbs., 5:08, 7


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