Friday, March 26, 2010


  1. cjsiegel | March 25, 2010 at 9:27 pm

    The WODs for this weekend look great! I know all of you will rock it–even the 200m run!
    Praise MPH!

  2. CookingandLifting | March 25, 2010 at 9:43 pm

    Meg, I’ll take that ride from you, if its still ok as we both have to register in the AM. I live in georgetown, or can make it to MPH. Shoot me an e-mail at or facebook me to let me know what’s best for you.

    Thats right, John. I just used facebook as a verb. Boo Yah!

  3. Rob | March 25, 2010 at 9:49 pm

    It looks like I’ll have an unused spectator pass.

  4. coach | March 25, 2010 at 9:58 pm


    Three words: Best Case Scenario. Get excited, gang. This weekend sure is going to be entertaining.

    Not only are you prepared for the workouts, movements and loading, you’re prepared for the scoring—does the Massacre’s every-rep-counts sound familiar?

    For those interested in the workouts, they are:

    Event 1 (Saturday)
    As many rounds as possible in 20 minutes of:
    5 Pull-ups
    10 Push-ups
    15 Squats
    Men wear a 20# vest. Women wear a 14# vest. Each rep is worth 1 point.

    Event 2 (Saturday)
    As many rounds as possible in 3 minutes of:
    Clean & Jerk (185/115lbs)
    Each rep is worth 20 points

    Event 3 (Sunday)
    As many reps as possible in 12 minutes of:
    20 Overhead Squats (115/75lbs)
    2 laps around the court
    Each OHS rep is worth 4 points

    Event 4 (Sunday)
    As many reps as possible in 7 minutes of:
    12 Box Jumps (24/20 inches)
    8 Sumo Deadlift High-pulls (95/65lbs)
    Each rep is worth 3 points

    Start your mental walk-throughs now. Visualize exactly how you want your performance to go and see your successes, one workout out a time. One workout at a time.

    Get ready for greatness—it’s ready for you.


  5. Rob | March 25, 2010 at 9:59 pm

    BTW – Clean & Jerk at 185 for Round 2 of the games. Only 20 pounds more than my max. I got this.

    • StuLu | March 26, 2010 at 11:10 am


      I think you were hasty in your post and as a result mis-typed. Am I wrong – or did you mean to say:
      “Awesome, I get to increase my max clean and jerk by 20lbs tomorrow!!”

      You got this shit dog. “Be” the clean. “Be” the jerk.

      StuLu – MPH Sports Psychologist

      • Rob | March 26, 2010 at 12:08 pm

        Thanks StuLu, you definitely said it better.

    • the janitor | March 26, 2010 at 2:18 pm

      rob, i was just looking up crossfit places in miami because i’m going in a few weeks and thinking of trying to find a place to work out… omg, you’re famous!

      • StuLu | March 26, 2010 at 2:35 pm

        Damn Rob, Not only a video of you smoking some muscle-ups – but accolades on the site that you actually invented Crossfit Threshold! Awesome dude…indeed, you seem to get more and more famous with each passing day. I am determined to find out who your agent is as you refuse to tell me. I am getting really tired of having to promote myself as you can imagine.

        StuLu – Just StuLu.

      • Jen M. | March 26, 2010 at 2:52 pm

        love it!

      • Rob | March 26, 2010 at 4:18 pm

        Thanks for the heads up, this is funny. I highly recommend Crossfit Threshold. One of the owners, Chris Holt, is a very good friend. They are about 30-40 minutes from South Beach, which is the only down side. But it will be much more convenient if you’re in Miami proper.

  6. Rob | March 25, 2010 at 10:17 pm

    Here are the movement standards for those who missed the link:

  7. CookingandLifting | March 25, 2010 at 10:52 pm

    Oh, hell yeah! A) I’m now fueled and ready to avenge my piss poor (though significantly depleted) showing on Tues on the OHS. B) 185 while heavy isn’t untenable. C) I dig the 5,10,15 scheme D) Box jumps are at the end, so my bloody shins won’t interfere with my running (or speed staggering) . and E) We get to see Dave R break 1000 pts.

    Let the getting some commence!

  8. Mrs. F | March 25, 2010 at 10:56 pm

    Yay! No handstand pushups! I might actually get a score on all of these!

  9. Ted | March 26, 2010 at 8:28 am

    All of our athletes have this, let’s kick it tomorrow!

  10. tbferg | March 26, 2010 at 9:37 am

    Good luck to all our competitors! I know you’re all to going to make us proud.

  11. StuLu | March 26, 2010 at 9:42 am

    Posted this accidentally on yesterday’s WOD:


    My initial thinking is that this is a perfect MPH line-up. The balance of metabolic and strength plays right into our game. There is nothing posted that attempts to eliminate perfectly great athletes that might struggle with offbeat moves (like “flying-pullups” that I saw as one of the sectional offerings). Let’s be fair here….handstand push-ups off the ceiling with a weighted vest while singing Helen Reddy is NOT classic Crossfit.

    So, good for the organizers in coming up with something real.

    This is our time. This is our house. UNLEASH THE FURY!!!!!!!

    StuLu – Team MPH Commentator.

  12. StuLu | March 26, 2010 at 9:48 am


    This is a real question: not one of my usual flip postings. Again, this is sincere.

    I am curious from a bystander perspective – and as a tool for understanding the preparation of athletes for the games – are you meeting with the competitors today to review the movements and to assure them that they can be done? While I realize the importance of rest right now I wonder if the need to “practice” each one of these events outweighs the importance of this rest.

    Thank you for your time – and the fantastic coaching that you will give “our” team.

    StuLu – The Curious

    • coach | March 26, 2010 at 10:30 am

      Thanks StuLu,

      Nope—no practice. Interestingly, two competitors asked to practice the clean and jerk, and the jerk itself this week. Our response was, as per usual, to (over) simplify: you’re not going to suddenly forget how to move this weekend.

      Our preparation is complete. Hell, we even did “Cindy” last week.

      We will take this one event at a time. Tomorrow morning, we’ll refine some pushup and air squat technique (Jeremy already received this earlier today after the 8a finished). When the first round is complete, we’ll shift our attention the clean and jerk workout, and so on.

      The only rehearsal our athletes should complete today is the mental one, from start to finish. Hopefully, Christy will weigh-in here, as she had some incredible advice for Jeremy this morning. In short, this walk-through should map the entire day/weekend. In other words, visualize the day beginning with breakfast, travel, registration, warm-up, workout (movement, score, etc.), rest between heats, etc.

      This is an exciting time…


      • StuLu | March 26, 2010 at 11:03 am

        Thanks John…I appreciate the response. Interesting stuff.

      • Mrs. F | March 26, 2010 at 11:49 am

        I do hope Christy has time to weigh-in with her advice. I have been steadily increasing my goals through the morning on how much I anticipate I will be able to do on WOD one. My main objective is exactly the same as it was in our Cindy WOD last week- no wasted repetitions.

  13. coach | March 26, 2010 at 9:50 am

    Borja G.: 115-120-120-115-x-x-x-lbs.
    Erin K.: 105-110-110-110-x-x-x-lbs. (sub: power clean)
    Alex M.: 100-105x-100-100x-x-x-x-lbs.
    Derek B.: 95-90-90-90-90-90-90-lbs.
    Tamra F.: 90-95-95-95-95x-x-x-lbs.
    Kris C.: 55-60x-60x-55-55-55-x-lbs.
    Kristie K.: 45-45-45-45-45-45-45-lbs.
    Beth F.: 45-45-45-45-45-45-45-lbs.
    Ravi S.: 85-90-95-95-100x-100-100-lbs.
    Sean M.: 145-145-150-155-165-x-x-lbs.
    Josh M.: 95-105x-100-100-100-100-100x-lbs.
    Scott D.: 95-95-95-95-95-95-95-lbs.
    Sidra C.: 80-80-80-80-80-80-80-lbs.
    David C.: 75-85-85-85-85-85-85-lbs.
    Mayra C.: 65-75x-65-65-65-70-70x-lbs.
    Jessica H.: 63-68-73x-68-68-68-68-lbs.
    Jen M.: 63-68-73x-73-68-68-68-lbs.
    Shana S.: 53-58-63-58-58-58-58-lbs.
    Leota B.: 45-50-55-50-50-50-50-lbs.
    Katie M.: 45-50-55-50-50-50-50-lbs.
    Jeff W.: 85-95x-95-95-95-95-95-lbs.
    Roselena R.: 75-85-85x-80-80-85x-x-lbs.
    Kevin C.: 65-75-85-85-85-85-85-lbs.
    Robbie S.: 95-105x-100-100-x-x-x-lbs.
    Johnny A.: 65-75-85-85-85-85-85-lbs.
    Jessy C.: 50-55-60-60-55-60x-x-lbs.
    Keena S.: 35-35-35-35-40-40-40-lbs.
    Ryan B.: 25-35-40-35-25-25-25-lbs.
    Andrew K.: 145-150x-150-155x-155x-x-x-lbs.
    Joe F.: 105-110-115-105-x-x-x-lbs.
    Antonio G.: 105-110-110-100-x-x-x-lbs.
    Travis O.: 105-115-125-105-105-105-x-lbs.
    David S.: 75-85-85-80-75-80-85x-lbs.
    Erez Y.: 85-90-90-90-90-90-90-lbs.
    Eli K.: 55-55-55-55-55-55-55-lbs.
    Marco M.: 65-65-65-65-65-65-65-lbs.
    Linda K.: 35-35-35-35-35-35-35-lbs.
    Sue R.: 35-35-35-35-35-35-35-lbs.
    Lee P.: 85-85-90-90-90-x-x-lbs.
    Jonathan H.: 85-90-95-100x-100-100x-x-lbs.
    Matt W.: 105-115-125x-115x-x-x-x-lbs.

  14. coach | March 26, 2010 at 1:20 pm


    A brief update: we will not meet at MPH tomorrow or Sunday morning. I believe everyone has their transportation finalized, and we will convene directly in Annandale both days for athlete registration.



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