Thursday, April 29, 2010

Thursday, April 29, 2010

Congratulations Anna H., for completing our Elements Workshop curriculum!

for time:
clean and jerk @ 155/105-lbs.

*You must complete one round of “Cindy” after each clean and jerk set. Each round of “Cindy” is equivalent to 5x pull-up + 10x pushup + 15x squat. There is no rest between exercises.

workout courtesy of crossfit santa clara


  1. mikeheartspullups | April 28, 2010 at 9:11 pm

    this is the fucking coolest workout i’ve ever seen. it’s like the lovechild of cindy and heavy cleans — two of my favorites. if i were Stu, I’d be….[censored]…. right now….

  2. StuLu | April 29, 2010 at 12:45 am

    Lower the Flag. We are beaten. Done.

    Just got back from drowning my sorrows at a honky-tonk bar in Deep Ellum/Dallas. I requested “Hello Walls” and drank two shots of tequila while toasting (with spitting anger) the worst the call in the history of NHL officiating. A call that cost us The Cup. And much more.

    This was after being thrown out of a Sports Bar for kicking over a table. A friend of mine who was with me had to escort me out with firm shoulders. I should send the bar a note of apology. But probably won’t…it was full of Canadians.

    Yes Mike…I see the irony. Cindy. Sidney. Even the gods of MPH conspire to rip my heart from its bannister. But I am strong.

    Meg: I beg for Just 5 days before you rub it in. I would have given you that. Let me wallow so that I can take the ribbing like a man. I will give you my Burpees upon return…even though we lost as a result of the worst call in the history of the NHL officiating (did I mention that already?).

    I feel bad for J2 as I will meet them tomorrow for a WOD and some dinner afterwards. They carry a heavy load in keeping me focused. Poor things…they have no idea.

    Miss you all. 10 more days to home.

    StuLu – Next Year.

  3. StuLu | April 29, 2010 at 1:42 am

    Of course, in retrospect, and despite “The Worst Call in NHL Playoff History” we should have ended this series in Game 5 when we had the chance. The result will be that history will not speak of “The Call” but instead offer us a constant reminder of what was the worst collapse in NHL history. Rightfully so.

    Which leads me to this thought: You Can’t “Game” a Series! Or a WOD for that matter. Every competition – every goal should be to go out and give it everything from the start so as to take the prize early. Games are won in the first minutes – leaving only the occasional drama in the final few.

    It is not about Fran in under 10 minutes. It is about Fran in the quickest time you can muster to defeat her.

    Now I understand.

    StuLu-Or the year after…

    • Rob | April 29, 2010 at 9:43 am

      Stulu – I was at the game and I’ve never seen a crowd go from complete euphoria to utter disbelief so quickly as that call. Everybody in the crowd knew that if we tied the game, we were winning that game. There was no doubt in our minds. When the puck went in the net, it went from the loudest the place has been to mostly silent confusion to loud anger. Not good times.

      • ellebee2 | April 29, 2010 at 6:10 pm

        As sad as I am about the loss, this article explains at least part of the reason why I can’t help but love the Caps.

        I can’t imagine Tom Brady changing a fan’s tire on the way home from a game.

        This wasn’t the year to Rock the Red, but there’s always next year. Let’s Go Caps!!


        • StuLu | April 29, 2010 at 6:47 pm

          LB: I read this article earlier as well and it was the only thing that made me smile on this otherwise horrific day.

          The other thing that will make me smile in the coming days wold be that Montreal thrashes Pittsburgh. Slim chance of that however as the officials would never consider disallowing a goal by Crosby.

          StuLu – Wake Me Up In October.

  4. TinkWants2GetStronger | April 29, 2010 at 9:05 am

    Thought some of you folks would find this interesting:

  5. coach | April 29, 2010 at 9:41 am

    Robbie S.: 29:04 (40-lb. dbs)
    Samir M.: 28:36 (35-lb. dbs; sub: jump/kip pull-up, 18″)
    Ralph A.: 29:40 (40-lb. dbs; sub: jump-stretch pull-up, red)
    Paul M.: 23:07 (35-lb. dbs; sub: clean, 2x bodyrow)
    Sara S.: dnf
    Erin K.: 29:40 (95-lbs.)
    Tamra F.: dnf
    Amy D.: dnf
    Kristie K.: 27:50 (45-lb. dbs; sub: jump-stretch pull-up, blue)
    Ted K.: 29:55 (75-lbs.)
    Borja G.: dnf
    Erez Y.: 18:31 (sub: 200m run)
    Jeremy N.: 24:52
    Meghan M.: 26:11
    Charles H.: 25:02 (55-lb. dbs)
    Bill G.: 23:57 (40-lb. dbs)
    Katie M.: 29:23 (20-lb. dbs; sub: jump-stretch pull-up, green)
    Josh M.: dnf
    Rob K.: dnf
    Jessy C.: dnf
    Mayra C.: 28:15 (65-lbs.; sub: jump-stretch pull-up, red)
    David O.: 28:02 (115-lbs.)
    Kate S.: 28:35 (sub: 200m, jump-stretch pull-up, green)
    Jessica H.: dnf
    Johnny A.: dnf
    Alex M.: dnf
    Roselena R.: dnf
    Jim M.: 28:39 (65-lbs.; sub: clean, jump-stretch pull-up, green)
    Ivy F.: dnf
    John S.: dnf
    Christy P.: 17:19
    Neil A.: 29:47
    Sidra C.: dnf
    Marco M. dnf
    Dave R.: 20:27
    Linda K.: dnf
    Joseph P.: 26:08
    Ricky B.: dnf
    Sakar P.: 29:38 (95-lbs.; sub: clean)
    Travis O.: dnf
    Anna H.: 17:55 (45-lbs.; sub: clean, 1x bodyrow, knee pushup)
    Thomas M.: 24:04 (95-lbs.; sub: clean)
    Andrew R.: dnf
    Sara D.: 27:19 (45-lbs.; sub: jump-stretch pull-up, blue)
    Steve D.: 17:13 (55-lb. db.; sub: single-arm clean and jerk, no pull-up, single-arm pushup)
    Adam C.: 24:40 (105-lbs.)
    Kyle F.: dnf
    Sean F.: 29:28 (85-lbs.)
    Livia S.: dnf
    Koji H.: dnf
    Tyler P.: dnf
    Joe F.: 25:56 (105-lbs.)
    Jonathan H.: dnf
    Daniel B.: dnf
    Mike S.: 19:01 (95-lbs.)
    Christine S.: 29:11 (20-lb. dbs)
    Wayne C.: 28:44 (105-lbs.)
    Caitlin F.: 28:11 (85-lbs.; sub: jump-stretch pull-up, red)
    Antonio G.: dnf
    David S.: dnf
    Stuart W.: dnf
    Gary C.: dnf
    Sue R.: 27:30 (15-lb. dbs; sub: jump-stretch pull-up, green; 9 rounds)
    Leota B.: 26:30 (20-lb. dbs; sub: jump-stretch pull, green)
    Todd P.: 29:15 (105-lbs.)

    • coach | April 29, 2010 at 9:45 am

      Notes for today:
      -30-minute time limit
      -DNF Scores:
      Sara S.: 10x clean and jerk (45-lbs.; sub: jump-stretch pull-up, green, knee pushup)
      Tamra F.: 9x clean and jerk + 4x pull-up (95-lbs.; sub: jump-stretch pull-up, red)
      Amy D.: 10x clean and jerk + 7x bodyrow (65-lbs.; sub: 2x bodyrow)
      Borja G.: 8/10x clean and jerk (135-lbs.)
      Josh M.: 6/10x clean and jerk (135-lbs.)
      Rob K.: 10x clean and jerk +… 5x squat (135-lbs.)
      Jessy C.: 10x clean and jerk +… 10x pushup (25-lb. dbs)
      Jessica H.: 10x clean and jerk +… 5x pushup (95-lbs.)
      Johnny A.: 6/10x clean and jerk (85-lbs.; sub: jump-stretch pull-up, green)
      Alex M.: 3/10x clean and jerk (125-lbs.)
      Roselena R.: 7x clean and jerk +… 15x squat (95-lbs.)
      Ivy F.: 8x clean and jerk +… 3x pushup
      John S.: 8/10x clean and jerk (95-lbs.)
      Sidra C.: 1/9x clean and jerk (95-lbs.)
      Marco M.: 10/10x clean and jerk (75-lbs.; sub: jump-stretch pull-up, red)
      Linda K.: 9 clean and jerk +… 15x squat (20-lb. dbs; sub: jump-stretch pull-up, green)
      Ricky B.: 2/10x clean and jerk (135-lbs.)
      Travis O.: 6/10x clean and jerk (115-lbs.; sub: jump-stretch pull-up, blue)
      Andrew R.: 10x clean and jerk + 5x pull-up (95-lbs.)
      Kyle F.: 9x clean and jerk +… 10x pushup (105-lbs.)
      Livia S.: 1/10x clean and jerk (35-lbs.; sub: jump-stretch pull-up, green)
      Koji H.: 6/9x clean and jerk (85-lbs.)
      Tyler P.: 9x clean and jerk + 5x pull-up (75-lbs.; sub: jump-stretch pull-up, green)
      Jonathan H.: 9x clean and jerk (95-lbs.)
      Daniel B.: 8/10x clean and jerk (30-lb. dbs)
      Antonio G.: 9x clean and jerk +… 9x squat (95-lbs.; sub: clean)
      David S.: 1/10x clean and jerk (95-lbs.; sub: jump-stretch pull-up, red)
      Stuart W.: 8/10x clean and jerk (30-lb. dbs)
      Gary C.: dnf

      • mchofia | April 29, 2010 at 11:54 am

        Let the record show that after the clock stopped I saw Jess, Jessy, and Rob still do the work and finished the WOD. *Thumbs up*

        • Jessica | April 29, 2010 at 2:39 pm

          Thanks, MC. Today was a great day, one to which I’m sure many of you can relate. When you really get out of your comfort zone and surprise yourself. I think it’s what they (MPH god?) call “big risk, big reward,” or maybe even a “dare to be great situation.” For me, today, that happened to involve heavy C&Js. But it could have been anything. Perhaps what means the most, though, and what stays with you longest, is that someone believed in you—maybe even when you didn’t—and gave you an opportunity. Our coaches do this day after day, without fail. You just have to go and get it.

        • jessykate | April 29, 2010 at 6:02 pm

          i prefer to think of my score as “minus 15 squats” but BK glared at me when i gave her a negative number as my score 🙂

    • snekulekul | April 29, 2010 at 10:22 pm

      I loved and hated this workout. I did it with a friend who’s an experienced (and good) lifter because my clean/jerks aren’t the best. Afterward he commented that he’d rather run a half marathon than do it again. We both feel great though!

      His time: 29:24 @ 95 lbs (poor guy doesn’t know how to kip either)
      My time: 29:57 @ 65lbs

      In other news I’m pushing to get into great shape before heading into surgery. Mother and I have opted to go ahead and get surgery on my torn hamstring so I can hopefully run distance again! The doctor mentioned something about a year of therapy after the surgery, but I’m hoping to wow him with a much faster recovery.
      Wish me much luck!

      P.S. I’ve been doing workouts I swear, but haven’t been posting. My news and the awesomeness of this workout merited a comment.

  6. Need A Bionic Back | April 29, 2010 at 10:59 am


    “What’s so funny about peace, peace, peace…love and under….peace, peace, peace. Death row, what does a brother know…. peace, peace, peace.” (or something like that)

    • coach | April 29, 2010 at 11:06 am

      “Ok, we need kegs. Multiple. Cold. Domestic.”

      In a surprising turn of events, I’m getting a lot of ideas for workouts from this.


      • tbferg | April 29, 2010 at 11:17 am

        “I think “Touch Me, I’m Dick,” in essence, speaks for itself, you know.”

        Truest words ever spoken.

      • Need A Bionic Back | April 29, 2010 at 11:24 am

        “Sanskrit? You’re majoring in a 5 thousand year old dead lanugage?”

  7. TinkWants2GetStronger | April 29, 2010 at 1:13 pm

    Too funny. I must say again ” movie night ” @ mph. 😀

  8. CookingandLifting | April 29, 2010 at 4:01 pm

    Two things. A) What a great fucking workout, dumb work for making me miss it and B) You are correct, Stu Lu the Wise. Ever notice how no one ever wins when its “their year”? See Cubs, 2007. They win when they wake up and compete every game, every minute, every second. They wake up and don’t care about who the competition is or what that competition’s regular season record is, they care about how good they are, how good they can be. They don’t rest on the best game they played, they know they are only as good as the last game they played. I’m not a hockey guy, but I like the Caps/Canadiens series as a great example of teamwork and belief in self and team and the destructive power of hubris. Well done.

  9. CookingandLifting | April 29, 2010 at 4:52 pm

    Also, I nominate either Jeremy or Tank as social chair. (I’m assuming Jen and he are a team)

    • TinkWants2GetStronger | April 29, 2010 at 4:56 pm

      I second the motion…all in favour say “aye”! – and where’s our happy hour!!!

      • Rob | April 29, 2010 at 5:23 pm

        Aye. They can be co-chairs.

  10. iwearsocksandshoes | April 29, 2010 at 5:24 pm


    Thanks for pushing me through those last 10 C&Js. Too bad we can’t clone you to have another coach in Ohio. It may also save John’s voice from completely disappearing.

    Dave R

  11. jessykate | April 29, 2010 at 5:51 pm

    Team MPH!

    To continue the punishment into the weekend and give you all an opportunity to cheat on your paleo love affairs (with that cold domestic beer John speaks of), Robbie and I cordially invite you to what can only be called the Intergalactic Bank Gala! (yes, this is what happens when space geeks and world bank geeks try and come up with a party theme).

    **Summary: come hang out and celebrate being passionate about something… anything… this saturday May 1, 8pm at 14th and P.**

    Details and RSVP here:

    (Also consider this my endorsement for the idea of more social events, wherever they are!)


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