push jerk (max attempt)

then, two rounds per leg; rest amply between rounds:
max single-leg squat @ 25-lbs.

Compare all results to November 1, 2009.

11 Responses

  1. “This is Our Moment”

    Today is a special day. For the first time in history my beloved Washington Capitals take to the ice as the clear front-runners to win sport’s most difficult championship. That is not to say that victory is assumed. After all, the highways are littered with teams in every sport who were supposed to “win-it-all” but quickly choked in a fleeting moment of complacency: guilt laid equally upon serendipity, the players, and the fans.

    It is a lesson for any leader. As well the underdog. That anything is possible. Do not let your guard down. Do not give up.


    “Where There is Darkness There is Light”

    For the past 30+ years as a Caps fan I have stood by, pockets filled with hope, even in the darkest days of re-building and the illusory gleam of free-agency stupidity, that “this would be the year.” We came close once, only to be handed a humiliating loss at the hands of Detroit in 4 straight games.

    During these years Washington has been the target of mockery by every “true” hockey town. “They will never be winners.” “The fans are clueless.” Amidst the capsule of these three decades of jeering I have grown to be a man, lost hair, no longer have a mustache, and witnessed my suits with shoulder-pads go to the wayside. All without “The Cup.”

    Even old-boy Mike Millbury, NBC hockey analyst, last year referred to the Caps on national TV as “The Washington Crapitals” – an epitaph to our perceived demise in the eyes of the hockey gods who look down on us as a franchise that will never-ever overcome the stigma of being underachievers/overachievers and who play in front of fair-weather fans that could not even tell you what the Art Ross Trophy is awarded for (The player with the highest point total for the regular season – just in case).

    Of course, there is a certain amount of truth in this. Washington was always a difficult hockey market. I can still recall the days of the Cap Center in Landover when a Penguins/Caps match-up would draw 3500 people, of which half were Pittsburgh fans; and my choice of season tickets was pretty much anywhere I asked. Hell, they would have given me a seat on the bench back then if I demanded.

    I cringe when I recall telling friends that if they want to see the Caps in the playoffs they could walk up and buy a ticket right before the game.

    All has changed now. Much to the chagrin of fans in Pittsburgh, Philadelphia, and elsewhere, who used to look towards Washington as a road-trip of mockery and easy-pickings.

    It’s no wonder that long-time Caps supporters in DC suffer from a bit of an inferiority complex. The players may have lost but they eventually went home, moved-on, played golf. But, we – the die-hards – were left to suffer taunting and embarrassment at the hands of the hoodlums – year after year.

    That is, until the light. When everything started to gel. Leonsis, who cares – meets Ovechkin, who gives – meets McPhee, who thinks – meets chemistry like we have never felt before. The house is in order.


    “The 6th Player”

    So, I will wear my jersey to MPH during playoff game-days from here on in. It is bulky and warm, but I will sweat through the workout no matter. And, I encourage everyone who cares, bandwagon or not, to wear red to these same workouts as a gesture of solidarity – to be the 6th player on the ice.

    Should we go to the second round and play Pittsburgh, which is a likely (hopeful) scenario, I will schedule my workouts alongside Meg and politely remind her with every rep that this is the Caps time (“her time” will come at the regional Crossfit games!).

    And, I will do everything I can to encourage each of you to witness the spectacle that is playoff hockey…a step up to a level of play and excitement like you have never witnessed. It’s like seeing Steve D do a clean and jerk WOD, after eating a young coconut, with Ralph XOXO shouting from the stands…if you dig.


    “For Whom the Bell Tolls”

    My father, a French Canadian from the hinterlands of northern Quebec, moved us here when I was young. His love of hockey followed. He scraped for tickets to share with his boys the sport of his youth. At first we did not understand. But we learned.

    He regaled us with lore from “Old-Time Hockey” – that is – the time when men played to the death, or nearly.

    He took us to games in strange places so that we could witness hockey in the towns where it was a culture. Montreal, Toronto, even Binghamton.

    He taught us everything.

    George, my father, died last year. I really don’t recall completely his last game – just a few weeks before he passed – as none of us wanted to admit that it was destined to be the final drop of the puck for him; all of us hoping that he would somehow rally himself into overtime.

    But I do remember that he laughed and smiled and jeered in the way that only a Quebecois can muster. Even at his weakest moment.

    And while he never saw his adopted team win Lord Stanley’s Cup; God knows he never gave up believing.

    At the very least, before he went, he was able to see Ovechkin, Backstrom, and Green form the foundation that is now one of the most prolific and organic teams in the history of the NHL. This was at least something. In his last days he must have known that he would not touch “The Cup” in his lifetime…but felt solace in leaving with the knowledge that “Les Caps” were armed with a legacy in the making, a rightful place to be earned, and the fight to give his old Rod Langway jersey some peace at last.



    Rock the Red. Unleash the Fury. Let’s go Caps. And tonight, as well as in the coming weeks, while you watch these games from the stands, or on television, keep a thought for my father who spent years shouting at the top of his lungs in empty arenas, never giving up, always there to remind the Caps that they are not alone – that they will never be without a voice, and that – indeed – the 6th player has taken the ice.


    1. Incredible post, StuLu. Thank you.

      My entire family is from New York, and I was born there. That Bobby Nystrom asked my mom for a date once, coupled with the fact that I was born during the Islanders’ four-Cup run from ’80 to ’83, and it’s no surprise that even though I was just eight years old, I remember the “Easter Epic”. Ferraro, Flatley, Lafontaine, (later) Turgeon—those were my guys.

      The Rangers lingered in the background just because, as a Yankees fan (but also a baseball purist, calm down), I didn’t despise them like I despise the Mets. I was even able to jump on for the end of “the curse” and run at the Cup in ’94 after I got over their dismantling of the Islanders during that same year’s playoffs. But, it was mostly because I hated the Devils, and in the Finals that year, Bure. Is it me, or did that guy always look like he was wearing lipstick?

      The back half of the ’90s was bad for both teams. The Islanders broke my heart and just gave up—in a way the makes the epithet “Crapitals” sound kind—while the Rangers did their best Yankees/Redskins impression, dragging Gretzky and Fleury (and later Jagr and Bure) into the Garden. I just couldn’t get into it. After Bettman added the trapezoid and shootouts, refused to increase the size of the rink and dismantled the two-line pass, and definitely after Gary Thorne became the Orioles lead broadcaster (seriously?), I left hockey and never looked back.

      All this to say, there’s hockey in more of us than you may think. And if I can get my hands on some Caps gear, you’ll see me in it. But, Dale Hunter can still kiss my ass.

      Rock the (Big) Red,


    1. Hey Jessica,

      Thanks for the post. Interesting article even more interesting will be the ruling. I have a friend who got caught up in this kind of issue and they removed her ability to text from her work phone. Thanks.

      Dave O

  2. –Scores–
    Derek B.: 115-120-125x-120-120x-lbs., ast
    Erez Y.: 120-120-125-125-125-lbs., 7l/8r, 7l/7r
    Tamra F.: 115-120-120x-120-125x-lbs., ast
    Erin K.: 105-115x-115-120x-115x-lbs., 10l/14r, 7l/12r
    Ted K.: 95-95-100-105-105-lbs., ast (sub: push press)
    Shana S.: 65-65-65-65-65-lbs., ast
    Kristie K.: 55-55-55-55-55-lbs., ast
    Charles H.: 135-135-125-125-125-lbs., ast
    David O: 135-135-135-135-135-lbs., ast
    Josh M.: 135-135-140-145-145-lbs., ast
    Robbie S.: 135-135-135-135-135-lbs., ast
    Scott D.: 105-105-105-105-105x-lbs., ast
    Ravi S.: 105x-100-100-105-110x-lbs., ast
    Bill G.: 115-125-135-135x-125-lbs., ast
    Ivy F.: 105-115x-110-110-110-lbs., ast
    Sidra C.: 105-105x-100-100-105-lbs., ast
    Brian T.: 85-90-95-95-95-lbs., ast
    Jessica H.: 85-95x-90x-90x-75-lbs., 14l/14r, 8l/6r
    Jessy C.: 75-80x-80-85x-85x-lbs., ast
    Katie M.: 60-60-65-70-70-lbs., ast
    Joe P.: 185-185-185-185-185-lbs., ast
    Mike D.: 125-125-125-125-125-lbs., ast
    Johnny A.: 95-95-105-95-95-lbs., ast
    Roselena R.: 125-130-135-140x-x-lbs., ast
    Jim M.: 55-65-65-65-65-lbs., ast
    Sara D.: 60-60-60-65-65-lbs., ast
    Sakar P.: 115x-105-110x-110-x-lbs., ast (sub: shoulder press)
    Dave R.: 225-235x-235x-235x-x-lbs., 20l/11r, 10l/4r
    Ralph A.: 155-145-145-145-145-lbs., ast
    Matt W.: 145-155-165-175-175x-lbs., ast
    Christy P.: 135-140-145-150-155x-lbs., 20l/16r, 13l/12r
    Marco M.: 105-115-115-125-125-lbs., ast
    David S.: 95-105-95-95-95-lbs., ast
    Christine S.: 75-75-75-75-75-lbs., ast
    Alan N.: 65-65-65-x-x-lbs., ast (sub: shoulder press)
    Josh O.: 165-175-185-195-205-lbs., 9l/10r, 12l/8r
    Adam C.: 165-175-180-185x-185x-lbs., 13l/14r, 11l/15r
    Travis O.: 165-175-180-185x-185x-lbs., 8l/8r, 4l/4r
    Tod C.: 135-145-155-155-165-lbs., ast
    StuLu: 105-115-125-125-130x-lbs., ast
    Thomas M.: 105x-105-115x-105x-95-lbs., 1l/4r, 1l/4r
    Sean M.: 185-195-205-215x-215x-lbs., ast
    Tyler P.: 115-125-135-140-140x-lbs., ast
    Jen M.: 95-105x-100-105x-100x-lbs., ast
    Amy D.: 80-85x-80-80-80-lbs., ast
    Sue R.: 55-55-60-65-65-lbs., ast
    Amy S.: 50-50-50-50-50-lbs., ast (sub: shoulder press)
    Neil A.: 185-195-205x-205x-205x-lbs., 10l/5r, 9l/5r
    Wayne C.: 135-140-145x-145x-x-lbs., ast
    Meghan M.: 145-155-165-x-x-lbs., 6l/8r, 3l/6r (sub: split jerk)
    Susanna B.: 105-115x-115-125x-120x-lbs., ast
    Daniel B.: 50-55-65-65-65-lbs., ast
    Gary C.: 85-95-105x-95-95-lbs., ast
    April H.: 15-15-15-15-15-lbs., ast
    Leota B.: 65-70-70-75-75-lbs., ast

  3. Need a beach vacation?
    I am renting a house on the sound in Rodanthe, NC in the Outer Banks for the week of Memorial Day (May 29 to June 5) . If you are interested in joining me for all or part of the time, let me know and I can share more details.

    I’m confident that Mel can program a week’s worth of gymless WODs to keep us in fighting shape!

    tealbaker (at) yahoo (dot) com

    1. Teal,

      What a fortunate coincidence. I too will be in the Outer Banks 29 May – 5 June. In Duck. We should get together for a WOD. Or to just lie around on the beach. Maybe both. Also, there is an affiliate in Kill Devil Hills. Might be worth checking out, though trying to write a review that could even share the same space on the internets with StuLu’s might give me an anxiety attack.


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