Tuesday, April 20, 2010


  1. Rob | April 19, 2010 at 9:46 pm

    Wow – two of my least favorite workouts, back to back. I’m expecting Wed. will involve burpees followed by overhead lunges.

  2. tbferg | April 20, 2010 at 9:15 am

    Ralph and I discussed this article about exercise and weight loss briefly this morning, so I thought I’d share it with the group, considering many of us would like to lose some weight. I’d be interested in reading everyone’s thoughts.


  3. StuLu | April 20, 2010 at 10:19 am

    Well, after yesterday’s anti-climatic finish to Game Two of StuLu Vs Fran (Fran 2-StuLu 0) it is time to move on. Literally.

    On the plane as we speak, headed out for 16 days of city surfing between PDX, SEA, DEN, DFW, SFO, SAN and LAX. Possibly to FIH.

    Needless to say, this will be a Crossfit marathon of new gyms. If anyone would like to make a long-distance request for me to try one in particular – in those cities mentioned – let me know. Think of me as your personal Casey Kasem. I will post reviews as I find the time.

    Crossfit Portland tonight is all set for 4:30PM. My fake tattoos and new Camo shorts are ready for action…NW grunge style.

    In my absence, please remember to salute the hanging Caps banner at MPH each game-day. And trash-talk Meg and that guy Brian, who yesterday informed me of his love of the Penguins. I now have two bets going that the Caps go further than the Pens this year..both involving 150 Burpees. God help me if the Caps don’t come through and my bets are cashed in on the same day.

    I will miss you people. I always do. I am learning to relish even more the “best hour of the day” at MPH as my schedule has gone haywire. It forces me to learn to savor the challenges, the atmosphere, and most of all each of you: Nothing taken for granted.

    And, I really do love you all. Even Meg. (I hope that Ralph will post to me once-in-awhile to say XOXO…it would really cheer me up.)

    I think it was Sakar, can’t remember, who said something like; “There is something liberating about failure.” I am taking that thought with me on the road these weeks…with last nights debacle a fresh and liberating step towards the next round. And, who knows, in one of these places I just might run into the bitch by accident.

    StuLu-Gone Fishin’

    • TinkWants2GetStronger | April 20, 2010 at 10:43 am

      Hey Stu, look’n forward to your posts as you travel the globe. Hurry back!

    • Erez | April 20, 2010 at 11:17 am

      http://www.sanfranciscocrossfit.com/ If nothing else, you’ll enjoy the view.

      • mikeheartspullups | April 20, 2010 at 1:16 pm

        weirdest setup ever — they operate behind a huge sports retailer out of containers from huge container ships. but you’re right, the view rocks!

        • StuLu | April 20, 2010 at 6:34 pm


          I was a bit suspicious of your link at first…fearing another show tune, alas – it was real! Awesome, this looks like a funky place and I will absolutely give this one a go. Gotta love a shipping container for a box!!! And Mike…thanks man!


    • Ted | April 20, 2010 at 1:55 pm

      Stu, when you’re in SAN, I can vouch for CrossFit Invictus. Sage Burgener’s on staff CJ Martin is the head coach and when I was there for a week last year I trained with Calvin Sun, who is great. The facility is beautiful – downtown, on a hill overlooking the harbor, and there’s usually a CrossFit Kids class going which is reallyi inspiring. Nik Hawks at Paleo Treats gave me these thoughts for paleo eating and crossfitting there:

      -Tao on Adams in Normal Heights, great beef salad that’s pretty darn close to Paleo (the dressing is sweet), excellent portions and kick ass service.
      -Cantina in PB, not super Paleo but super delicious food. You could make it Paleo if you stayed strong…
      -Pomegranate on El Cajon in North Park, rockin’ Russian food, their chicken kebab is completely worth a trip to San Diego.
      -and, if you want to drop about $200 on the most rippingly good dinner you’ll eat this year, head up north to Market Restaurant in Del Mar.

      There are a ton of CrossFits here now, I love Invictus, CJ and his crew are totally stoked every day. You can also try Cross Fit East Village which is downtown, and I think there’s a CrossFit in PB …

      You should definitely connect with Nik. He would be totally stoked.


      • StuLu | April 20, 2010 at 6:35 pm

        Thanks Ted, I tried CF San Diego last time but will branch out for the purpose of research. Appreciate the suggestions!


    • voidwhichbinds | April 20, 2010 at 4:49 pm

      Stu –

      I know failure well, she’s a lurking presence, but the key is to not let her haunt your dreams. Instead, think of her as a very stern instructor. I learned in years of distance running that the hardest miles are the ones when you KNOW your goal has passed and it frakking sucks to finish that run/workout/wod – but they are also the most rewarding miles, because they have something to teach you. Focus is key – on the now, on the moment, on what you have to do to to get the work done.

      That Sub 10 fran is yours – you’ll figure it out, focus on the task and bring it – until then – we got your back.

      go caps

      • StuLu | April 20, 2010 at 6:42 pm

        Thanks Tod, I am really not all that upset this time. I am nicely letting go of my obsession with this one WOD.

        So, failure is not of concern to me anymore. I am just a loosy-goosy guy looking for a good workout, some fun, and glistening pectoral definition.

        I can encourage, be part of the community, welcome others, get some good workouts…and – so that I never lose the fun factor of it all – come to accept my Crossfit mediocrity. At least I will always be fashionable and quite stunning in my LuLemon outfits…mediocrity is o.k if your looking good while doing it!


  4. coach | April 20, 2010 at 10:21 am

    Ralph A.: 8:14
    Rob K.: 7:32
    Mike D.: 7:49
    Borja G.: 7:39
    Ted K.: 8:09
    Tamra F.: 8:27
    Alex M.: 7:23
    Keena S.: 8:55
    Erin K.: 8:28
    Kris C.: 9:24
    Kristie K.: 9:27
    Sara S.: 9:29
    Beth F.: 8:52
    David O.: 7:08
    Jessica H.: 8:13
    Katie M.: 8:41
    Ravi S.: 8:20
    Amy D.: 9:01
    Kate S.: 9:00
    Josh M.: 8:24
    Ivy F.: 9:00
    Mayra C.: 9:32
    Neil A.: 7:40
    Sean M.: 7:31
    Leota B.: 9:04
    Jen M.: 8:21
    Sakar P.: 8:17
    Jeff W.: 8:02
    Jessy C.: 8:50
    Kevin C.: 8:10
    Robbie S.: 7:53
    Johnny A.: 7:44
    Jim M.: 8:59
    Charles H.: 7:55
    John S.: 7:28
    Joseph P.: 8:24
    Bill G.: 7:48
    Linda K.: 9:14
    Erez Y.: 8:00
    Sean F.: 7:57
    Alan N.: 7:50
    Dave R.: 6:57
    Jeremy N.: 7:16
    Dave C.: 8:34
    Brian T.: 7:50
    Lisa C.: 7:43 (1500m; sub: single-leg row)
    Roselena R.: 9:27
    Matt W.: 8:27
    Sara D.: 9:43
    Marco M.: 7:37
    Andrew R.: 8:10
    Josh O.: 8:11
    Thomas M.: 7:28
    Jenn J.: 9:13
    Tyler P.: 8:12
    Lee P.: 9:04
    Christy P.: 7:52
    Amy S.: 8:55
    Sue R.: 9:55
    Sidra C.: 8:50
    Meghan M.: 8:04
    Ricky B.: 8:10
    Wayne C.: 7:56
    Antonio G.: 7:30
    Caitlin F.: 8:30
    Mike S.: 7:30
    Christine S.: 9:58
    Shana S.: 8:47
    Jerry C.: 10:11
    Susanna B.: 9:39
    David S.: 8:00
    April H.: 10:15
    Syed Q.: 9:21

  5. Mrs. F | April 20, 2010 at 12:03 pm

    First- StuLu, we miss you already. I don’t even recognize all those different airport codes.

    Second- I have many thoughts about that article you posted Tamra. But the most important is that the body liking to stay at it’s preferred weight is consistent with my experience. I don’t think it’s much of a secret that diet is the more important part of weight loss, and I don’t think it’s particularly revelatory that exercise is the best method of weight maintenance. I’ve found that short term diet changes to “shock” the body can have a lasting effect when paired with exercise (like those mice did). What I am saying is that it is okay to be hungry once in a while. (Not advocating not eating for like days, just that your body can readjust to less food and a lower weight, but you may have to go through some downward adjustment in overall intake for that to happen.)

    What scares me about this article is the last part about research that could be interpreted so badly about “just getting rid of your chair.” Long slow walks and standing more should not be taking the place of doing what the human body was born to do. I love pushing those limits, and MPH is how we do it.

  6. voidwhichbinds | April 20, 2010 at 4:44 pm

    John –

    I already love the crossfit endurance website…

    “Recovery is why you get better, not more training!”

    which is something i learned all to painfully in my marathoning years – i’m super excited about the direction you are taking and the opportunities for our community!

    mile by mile

  7. Erez | April 20, 2010 at 4:58 pm

    Anyone have recommendations for athletic shorts? Preferably not the ones with built in briefs that are sold next to the pushup bras.

    • StuLu | April 20, 2010 at 6:44 pm

      The official athletic short of MPH is the “LuLemon Down Dog short.” You will never chafe again – and be pleasantly stylish at the same time.

      StuLu –

  8. jhartley25 | April 20, 2010 at 7:37 pm

    8:13. Did this one at the work gym = rowing alone = not as much fun.


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