Tuesday, March 23, 2010


  1. StuLu | March 22, 2010 at 9:17 pm

    The photo today is open for a great deal of interpretation. A caption contest may be in order. Who dares?

    StuLu- The Instigator.

  2. StuLu | March 22, 2010 at 10:16 pm

    O.K…. I will start….fuck it…I am not afraid of a few penalty burpees…

    Caption: “Now, if you cinch your ass a bit tighter you might be able to wear super cool camo pants just like me.”

  3. ahnyoung | March 23, 2010 at 12:17 am

    Hey Stu,
    You better wear your Lululemon camo manpris tomorrow because I’m pretty sure John is going to hunt you down Church St.

    Glad you’re back,

  4. tubameat | March 23, 2010 at 12:56 am


    My guest for the sectionals has decided to sign as a volunteer for the event. That opens up my guest spot for anyone here who wants it! lemme know…

    Steve D

  5. coach | March 23, 2010 at 9:08 am

    Borja G: 15:10 (95-lbs.)
    Glenn C.: 11:28 (185-lbs., 75-lbs.)
    Erez Y.: 8:20 (185-lbs., 35-lbs.)
    Kim H.: 11:02 (45-lbs.)
    Erin K.: 12:23 (135-lbs., 75-lbs.)
    Paul M.: 6:02 (135-lbs., 15-lbs.)
    Kristie K.: 9:18 (45-lb. dbs, 35-lbs.)
    Ted K.: 14:10 (25-lb. dbs; sub: renegade row + pushup, pull-up)
    Alex M.: 11:16 (185-lbs., 65-lbs.)
    Tamra F.: 7:34 (75-lbs.; sub: front squat)
    Derek B.: 9:01 (155-lbs., 65-lbs.)
    Amy D.: 10:12 (135-lbs., 25-lbs.)
    Kris C.: 13:15 (50-lb. dbs, 65-lbs.)
    Beth F.: 7:22 (45-lb. dbs, 25-lbs.)
    Sara S.: 10:44 (45-lb. dbs, 25-lbs.)
    Neil A.: 14:41 (95-lbs.)
    Sean M.: 13:35 (95-lbs.)
    David O.: 7:51 (185-lbs., 95-lbs.)
    Ravi S.: 18:15 (135-lbs., 45-lbs.)
    Sidra C.: 13:55 (75-lbs.)
    Jen M.: 18:15 (135-lbs., 45-lbs.)
    Shana S.: 5:00 (50-lb. dbs, 45-lbs.)
    Rob K.: 8:49 (185-lbs., 95-lbs.)
    Charles H.: 9:09 (185-lbs., 65-lbs.)
    Josh M.: 9:40 (185-lbs., 95-lbs.)
    Jeremy N.: 5:34 (185-lbs., 95-lbs.)
    Ivy F.: 7:31 (75-lbs.)
    Mayra C.: 12:08 (55-lbs.)
    Jessica H.: 13:13 (135-lbs., 65-lbs.)
    Robbie S.: 16:01 (165-lbs., 75-lbs.)
    Kevin C.: 11:28 (135-lbs., 25-lbs.)
    Jeff W.: 17:59 (65-lbs.)
    Bill G.: 10:07 (135-lbs., 65-lbs.)
    Jessy C.: 14:47 (45-lb. dbs, 45-lbs.)
    Sakar P.: 7:36 (135-lbs., 45-lbs.)
    Lisa C.: 13:46 (20-lb. dbs; sub: renegade row + pushup, jump-stretch pull-up, red)
    Alan N.: 10:56 (115-lbs., 45-lb. db; sub: single-arm deadlift, single-arm thruster)
    Joe P.: 8:40 (185-lbs., 95-lbs.)
    Marco M.: 7:32 (20-lb. dbs, 15-lbs.)
    Ralph A.: 7:34 (185-lbs., 65-lbs.)
    Sean F.: 9:10 (165-lbs., 45-lbs.)
    Dave R.: 5:42 (185-lbs., 95-lbs.)
    Sara D.: 9:34 (40-lb. dbs, 25-lbs.)
    Jason H.: 8:46 (165-lbs., 15-lbs.)
    Adam H.: 11:54 (165-lbs., 65-lbs.)
    Kyle F.: 12:48 (185-lbs., 75-lbs.)
    StuLu.: 12:09 (225-lbs., 95-lbs.; sub: front squat)
    Josh O.: 11:04 (185-lbs., 95-lbs.)
    Joanna L.: 10:53 (45-lb. dbs, 75-lbs.; sub: front squat)
    David C.: 17:14 (135-lbs., 65-lbs.)
    Tyler P.: 8:32 (115-lbs., 35-lbs.)
    Sue R.: 13:02 (35-lb. dbs, 25-lbs.)
    Lee P.: 14:17 (165-lbs., 45-lbs.)
    Keena S.: 11:27 (35-lb. dbs, 35-lbs.)
    Gary C.: 9:40 (135-lbs., 45-lbs.)
    Wayne C.: 11:46 (185-lbs., 75-lbs.)
    Adam C.: 10:44 (185-lbs., 75-lbs.)
    Leota B.: 9:00 (35-lb. dbs, 35-lbs.)
    Katie M.: 9:09 (35-lb. dbs, 35-lbs.)
    Teal B.: 11:50 (135-lbs., 45-lbs.)
    Daniel B.: 9:56 (165-lbs., 25-lbs.)
    Jonathan S.: 9:03 (25-lb. dbs, 25-lbs.)
    Susanna B.: 11:34 (135-lbs., 45-lbs.)
    Marc B.: 10:00 (165-lbs., 65-lbs.)
    Meghan M.: 6:54 (155-lbs., 75-lbs.)
    Christy P.: dnf
    Mike S.: 7:22, 9:42 (135-lbs., 30-lb. dbs; sub: “Diane,” renegade row + pushup, pull-up)
    Antonio G.: 8:17 (185-lbs., 75-lbs.)
    Ricky B.: 7:14 (135-lbs., 65-lbs.)
    Jonathan H.: 15:08 (185-lbs., 75-lbs.)

  6. operationyetifit | March 23, 2010 at 10:44 am

    Since this paleo eating seems to be working out pretty well for most of us, maybe be should switch to a paleo ethical system too 🙂


  7. Mrs. Finkenstadt | March 23, 2010 at 3:25 pm

    What is the renegade row man maker? It sounds very awesome.

    • coach | March 23, 2010 at 3:47 pm

      Mrs. F…we labeled that wrong. “Man-makers” include a clean and jerk. Here’s what we substituted today:


  8. dickson6am | March 23, 2010 at 3:52 pm

    Crossfit Nairobi

    Doesn’t exist yet but I believe is the perfect expansion opportunity for MPH. My only option, the hotel gym, is like a mini Globo and is the one nightmare John hasn’t had yet. There is an aerobics studio along with the typical weight machines and several trainers standing around waiting to help those in need. As most people hit the treadmills and stair climbers, a few brave souls worked the lat pull-down machine and sweated out a few bicep curls.

    Knowing that there wouldn’t be bumper plates that I could use to deadlift, I had done some research on potential subs before heading to the gym. For fun, try googling “sub for deadlift”. All you get are message boards where someone reports back pain after performing deadlifts and is looking for an alternative. All they get in return are posts telling them there in fact are no substitutes and that they should quit complaining and get used to deadlifting. After reading a few of these, I’m feeling sufficiently bummed out that unless I deadlift the back of a car and then ohs the bumper, I’m not going to do the wod justice.

    With this mindset, I am happy to find an inclined bench press that I can steal a bar off of as well as a back extension apparatus. I figure back extensions with weight should do the trick for deadlifts. I start warming up with some squats and pushups and then move to the ohs when I immediately get the evil eye from the trainers. I figure it’s not only because I haven’t asked for any help but I have grabbed a barbell off the rack, thrown it on the floor and proceeded to throw it over my head in order to squat with it. After a few warm-up ohs and back extensions (the burning started after about 10), I had garnered a few more looks from the people on the adjacent treadmills.

    Feeling like I have an audience that is silently cheering me on 6am-style (which is way cooler than 7am-style), I start the wod. As I’m working through the first 21 ohs, this dude comes right up next to me and asks one of the idle trainers if he can change the channel on the tv to a cricket match. Could you imaging if a.) MPH had a flat screen in the corner and b.) if said flat screen existed, would John allow anything other than Dave Matthews Band videos to be played? Trying not to laugh too hard while holding a barbell over my head, I work through the ohs. Then, as I am getting through the back extensions (more burning in the lower back), I notice the same dude who asked for the cricket match is just sitting at one of the machines talking to someone who is equally uninterested in actually breaking a sweat (don’t get me started on their attire).

    Five minutes later, as I get through the middle round of 15, I get back to the bar and to my dismay cricket dude is standing right over it! He was not standing over it with the intention of using it; he was just standing over the end because it was near the tv. I was pissed but politely and firmly (Mel-style) asked him if he would kindly move out of the way. He obliged while giving me a look of suspicion as to why I was sweating so much (as if the 80 degree and 140% humidity weather didn’t tip him off).

    I finished with a time of 12:15 (45-lb bar and 10 kg back extensions). The back extensions had really killed me so I walked over to the aerobics studio to stretch a little. This is where I saw the sign that I plan on stealing and bringing back with me as a souvenir. It read:
    – Warm up for at least 10 minutes prior to joining in any aerobics class (ok, that’s standard)
    – Do not bring drinking glasses into the Aerobics Room (they actually have glass cups for the water cooler with fresh lime and orange slices to drop in – a possible addition to MPH?)
    – Wear appropriate aerobic footwear (again, normal though I doubt their standard is as high as the MPH standard)
    – Do not enter a class if more the 15 minutes late (!!!!!!!!)

    That was the icing on what was a very entertaining workout. Who knew working out could be more entertaining than Ralph at 6am? Tomorrow I will break out the BK burpee and see where that gets me.

    Mike D.

    • StuLu | March 23, 2010 at 4:02 pm

      Nice Mike D!!! You are now challenging me for reviews from obscure locations. I will have to up-the-ante and start planning a Crossfit trip to Nepal and Bhutan as a counter. What the hell are you doing in Kenya? Heading to the bush I hope? Happy Trails to ya brother…


      • operationyetifit | March 23, 2010 at 4:42 pm


        You know I’m from Kathmandu and might be headed back that way in a few years. So there might actually be a Crossfit Nepal for you to talk about your junk at. As a bonus, I’ll even teach you how to talk smack in Nepali


        • StuLu | March 23, 2010 at 6:19 pm

          I have actually spent quite a bit of time there and the only word I learned sounded like “Colorado”….you can tell the others what it means if you like! I would really like to chat with you about this: And the potential of your heading back…perhaps sometime over a bit of Paleo Dal Bat!?

    • jwood30 | March 23, 2010 at 4:07 pm

      Mike, great post! JW

    • coach | March 23, 2010 at 9:04 pm

      Solid post, Mike. Tomorrow, you should challenge every single person in the gym to a BK burpee-off. Maybe 25 for time? 25 won’t kill anyone, but it will at least punish them a little and, via trial by fire, help them to understand what you are doing. Make sure you go over movement standards. Winner (you) gets a free meal at the hotel restaurant, or at least bragging rights…

      Also, please get that sign.



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