Monday, May 3, 2010

Monday, May 3, 2010


10 rounds for time:
3x weighted pull-up @ 45/30-lbs.
5x strict pull-up
7x kipping pull-up

For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground constitutes termination of a set.

This workout is scored by both the time and number of sets completed.

Compare results to July 13, 2009.

workout courtesy of crossfit.com

then, two rounds; rest one minute between rounds,
tabata bottom-to-bottom squat*

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves.

This workout is scored by the least number of repetitions completed for each, eight-set Tabata round.

15 Comments

  1. Rob | May 2, 2010 at 9:33 pm
     

    Dominate the Tough Mudder race: check.

    Reply
  2. coach | May 2, 2010 at 10:21 pm
     

    all right Rob, and gang, we are waiting for a full write-up! What happened??

    Melody

    Reply
    • Mrs. F | May 3, 2010 at 12:14 pm
       

      The Tough Mudder was a fun event. We had eight MPH team members: Neil A., Steve D. Jeff W., Josh O., Jeremy N., Adam H., Rob K., and me (Ivy F.). Josh, Jeremy, Adam and I camped out the night before a few miles away from the site, and we met up with Rob, and everyone else in the morning. We were the fourth heat in, and started at 12:00. The course map can be viewed on this page: http://toughmudder.com/events/bear-creek/bear-creek-map/ The pictures are not from this particular race, but they give you a general idea of the events. I will say that the whole thing turned out to be much better planned out than I thought it would have been. They did run out of water at a crucial juncture, where Josh suffered unduly, and the water elements backed up with lines, but other than that, it started on time, the beer was free, and the band was pretty good.

      And the elements: The first “obstacle” was running down a hill. Not hard. The second was called the death march, and it was hard. I think everyone thought the hill was the same distance up as what we had just gone down, but in fact, it was about two times the distance! The bear crawl through snow was disappointing because we were still going up, but I was impressed that there still was snow. We got to get dirty with a crawl through some blue netting, and then we were off and running to “carry your wood.” We all carried a log up and down a hill. It sounds dumber than it was. The biggest challenge of the day was obstacle 6 on the map- the cliff hanger. We climbed up a black diamond ski slope. Rob said he felt like he had just done an MPH WOD at the top of the hill. From there, it was through some tunnels, through a really deep pit of watery, but sticky, mud, and on to the 2 mile trail run. The run was a relief after all those hills. It was in the shade at least. After the run, we were at the water elements for a dip in the pond while crossing on a rope, ducking under some barrels, and walking off long planks. We had great teamwork scaling over two 10 foot walls and doing a zig zag run on a very steep slope. The only thing we skipped was the water slide because the line to go down was about a half hour wait. This was the only element they really under estimated. They had 2 people go down at a time, and that just was not fast enough to get people through. From the slide, we had another pretty short run up to the last challenge- running through FIRE. Way cool. There was supposed to be another element, but we either didn’t see it or it was drinking beer and eating bananas. The post party was fun, too.

      We all had a really fun time. We hung together throughout, encouraged each other, and ended on our feet. Steve, Rob, Jeff, Jeremy, Josh, Neil, Adam- you guys rock and are super tough.

      You can see Rob’s pictures on my facebook page
      http://www.facebook.com/album.php?aid=2057864&id=1093510576&l=fe5189420b

      Stay Tough!

      Reply
      • Silence of the Chudy | May 3, 2010 at 3:19 pm
         

        Looks like the mudder was fun and I’m sorry I missed it.

        But alas, my fruitless efforts to get off the waitlist were not in vain. MPH now has an official drink to either haze graduates of elements, or punish the perpetually late:

        http://www.youtube.com/watch?v=TqMca3EM1Ck&feature=youtube_gdata

        I apologize, in advance, for the shaky cinematography and slurred narration; rehearsals were grueling.

        Reply
        • Mrs. F | May 3, 2010 at 3:29 pm
           

          That is ridiculously funny. Thanks Chudy!

          Reply
        • coach | May 3, 2010 at 5:24 pm
           

          My favorite part of that video: apparently, the only reliable source of fire in the Chudy household is a blowtorch. Outstanding.

          I like where your head is, Chud. Now you’re thinking…

          John

          Reply
      • Rob | May 3, 2010 at 7:10 pm
         

        Great recap Ivy!

        Reply
  3. Jen M. | May 2, 2010 at 11:30 pm
     

    well, not related to the tough mudder, but the cochon pork was delicious… mmmmmmmm pork… (and tamra won the door prize of pork… mmmm…)

    Reply
    • tbferg | May 2, 2010 at 11:35 pm
       

      Mmmm…pork….
      -T.

      Reply
  4. b-kay | May 3, 2010 at 10:26 am
     

    –Scores–
    Erez Y.: 28:54, 10, 10
    Alex M.: 23:39, 11, 10 (15-lbs; sub: no weighted pull-up, 5 rounds; 5 rounds)
    Mike D.: 27:59, 12, 10 (10-lbs.; sub: no weighted pull-up, 1 round; 5 rounds)
    Ted K.: 30:00, 7, 8 (sub: no weighted pull-up)
    Shana S.: 9, 9 (sub: partner-assisted pull-up)
    Ralph A.: 7, 8 (sub: partner-assisted pull-up)
    Sara S.: 6, 7 (sub: partner-assisted pull-up)
    Keena S.: 9, 9 (sub: partner-assisted pull-up)
    Beth F.: 8, 7, (sub: partner-assisted pull-up)
    Kristie K.: 8, 7 (sub: partner-assisted pull-up)
    Kris C.: 17, 14 (sub: partner-assisted pull-up)
    Paul M.: 10:44, 11, 12 (sub: 5x strict bodyrow + 7x kipping bodyrow)
    Borja G.: 29:18, 9, 9 (sub: no weighted pull-up)
    Rob K.: 26:05, 36, 7, 8
    Charles H.: 29:67, 11, 10 (35-lbs.)
    Neil A.: 30:00, 11, 12 (25-lbs.; 7 rounds)
    Josh M.: 8 rounds +… 5x strict pull-up, 12, 10 (25-lbs.)
    David O.: 29:16, 8, 8 (15-lbs.)
    Jeremy N.: 29:43, 8, 8 (10-lbs.; sub: no weighted pull-up, 5 rounds; 5 rounds)
    Scott D.: 30:00, 9, 8 (sub: 100x strict pull-up)
    Brian T.: 8, 6 (sub: partner-assisted pull-up)
    Guy F.: 6, 6 (sub: partner-assisted pull-up)
    Katie M.: 10, 4 (sub: partner-assisted pull-up)
    Josh O.: 8, 10 (sub: partner-assisted pull-up)
    Jessy C.: 9, 8 (sub: partner-assisted pull-up)
    Robbie S.: 9, 8 (sub: partner-assisted pull-up)
    Jeff W.: 5 rounds + 2x weighted pull-up, 11, 10 (25-lbs.)
    Jessica H.: 25:28, 12, 12 (10-lbs.; 7 rounds)
    Christine S.: 26:41, 10, 9 (sub: no weighted pull-up)
    Bill G.: 27:08, 10, 9 (sub: no weighted pull-up)
    Kevin C.: 6 rounds +… 3x strict pull-up, 10, 9 (sub: no weighted pull-up)
    Roselena R.: 8, 3 (sub: partner-assisted pull-up)
    Bill S.: 9, 7, (sub: partner-assisted pull-up)
    Jenn J.: 6, 4 (sub: partner-assisted pull-up)
    Lisa C.: 9, 8 (sub: partner-assisted pull-up, tabata sit-up + hold)
    Marco M.: 13, 7 (sub: partner-assisted pull-up)
    Joseph P.: 16:54, 6, 6 (sub: 5x strict bodyrow + 7x kipping bodyrow)
    Ian B.: 13 (sub: tabata squat; 1 round)
    Dave R.: 10:41, 19 (sub: no weighted pull-up, tabata squat; 7 rounds, 1 round)
    Adam C.: 8 rounds, 12, 9 (15-lbs.)
    Joe F.: 30:00, 9, 8 (15-lbs.)
    Thomas M.: 26:10, 8, 8 (10-lbs.)
    Steve D.: 8, 6
    Adam H.: 6 rounds +… 7x kipping pull-up, 8, 8 (sub: no weighted pull-up)
    Johnny A.: 6, 7 (sub: partner-assisted pull-up)
    Sara D. 12, 11 (sub: partner-assisted pull-up)
    Andrew R. 17:56, 10, 8 (sub: 100x strict pull-up)
    Anna H. 13:08, 8, 8 (sub: 5x strict bodyrow + 7x kipping bodyrow, tabata squat)
    Chuck D. 12:50, 8, 8 (sub: 5x strict bodyrow + 7x kipping bodyrow, tabata squat)
    Christy P.: 7:01, 22 (sub: no weighted pull-up, tabata squat; 7 rounds, 1 round)
    Kyle F.: 27:34, 8, 10 (sub: no weighted pull-up)
    Wayne C.: 5 rounds, 9, 7 (sub: no weighted pull-up)
    Sean F.: 9 rounds +… 2x strict pull-up, 9, 9 (sub: no weighted pull-up)
    Sean M.: 7 rounds +… 5x kipping pull-up, 6, 7 (sub: no weighted pull-up)
    Jen M.: 11, 11 (sub: partner-assisted pull-up)
    Mayra C.: 7, 7 (sub: partner-assisted pull-up)
    Tamra F. (sub: partner-assisted pull-up)
    Amy S.: 9, 7 (sub: partner-assisted pull-up)
    Mike S.: 24:01, 11, 8
    Ricky B.: 22:39, 9, 9 (sub: no weighted pull-up)
    Meghan M.: 12:55, 17 (sub: no weighted pull-up, tabata squat; 5 rounds, 1 round)
    Ravi S.: 24:26, 7, 5 (sub: no weighted pull-up)
    Antonio G.: 24:01, 8, 9 (10-lbs.)
    Stuart W.: 9, 10 (sub: partner-assisted pull-up)
    Caitlin F.: 9, 8 (sub: partner-assisted pull-up)
    David S.: 8, 8 (sub: partner-assisted pull-up)
    Amy D.: 8, 8, (sub: partner-assisted pull-up)
    April H.: 8, 8 (sub: partner-assisted pull-up, tabata squat)
    Teal B.: 5, 4 (sub: partner-assisted pull-up)
    Leota B.: 10, 10 (sub: partner-assisted pull-up)
    Susanna B.: 15:50, 7, 7 (sub: 5x strict bodyrow + 7x kipping bodyrow)

    Reply
    • coach | May 3, 2010 at 5:50 pm
       

      Notes for today:
      -30-minute time limit

      Reply
  5. charleshuang80 | May 3, 2010 at 10:46 am
    Reply
  6. jessykate | May 3, 2010 at 11:35 am
     

    i keep hearing john’s mocking voice telling us to “feeeeeeel that blood just *pooling* into your quads”. indeed, john. indeed.

    Reply
    • cjsiegel | May 3, 2010 at 1:45 pm
       

      Yeah, I just heard Nirvana’s “rape me” on the radio. Excellent theme song for the tabata squat.

      Reply
      • coach | May 3, 2010 at 2:16 pm
         

        Steener,

        If you didn’t already have a stellar nickname, we’d call you the “The Mailwoman”—because you always deliver.

        John

        Reply

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