Tuesday, May 11, 2010

Tuesday, May 11, 2010

The one and only Meggers giving Neil A. a great shot.

for time:
5-4-3-2-1
muscle-up
bear complex @ 115/75-lbs.

The barbell bear complex consists, sequentially, of:

  • power clean
  • front squat
  • push press
  • back squat
  • behind-the-neck push press
  • then, return the bar to the ground for the next power clean

The movements may be modified, broken-up or combined in any way, so long as these parameters are met:

  1. The power clean starts at the ground and finishes at full hip extension. Squat cleans and/or a deadlift + hang power clean combination are acceptable.
  2. Squats must finish at, or below the parallel position and presses must finish locked-out overhead.
  3. Presses may be strict presses, push presses, or push jerks.
  4. Squats and presses can be distinct or combined into a thruster. However, you may not receive the clean in a (front) squat and move directly into a thruster—stand first.
workout courtesy of crossFit games us central east regional final

16 Comments

  1. Silence of the Chudy | May 11, 2010 at 10:07 am
     

    A grassy pic of Christy P is featured on Crossfit.com today.

    Reply
  2. coach | May 11, 2010 at 10:12 am
     

    Team,

    Two things:

    1. I’ve asked the competitors to take a few days before reflecting on their experiences this past weekend. I hear Sean has some musings to share at some point, though.

    2. No matter what the weather presents tomorrow, a fair amount of the workout will occur outside. Dress appropriately. In other words, if it’s raining, cotton gear and sweatpants might not be the best choice. Personally, I’m hoping for a very secular, baptismal-type thunderstorm.

    John

    Reply
    • Jen M. | May 11, 2010 at 10:16 am
       

      can we agree that this thunderstorm you’re wishing for is comprised of *warm* raindrops?

      Reply
    • Mrs. F | May 11, 2010 at 10:30 am
       

      Now I’m really excited for tomorrow’s workout! I want sled dragging down Chruch (or the ally) or maybe a tire. Did you get us a tire? huh, coach, didya?

      Reply
      • coach | May 11, 2010 at 1:35 pm
         

        You know, I spent some serious time this weekend engaging the logistics of sled dragging down Church. The sheer noise of that experience would be sure to get us kicked off the block, though. And if you can figure out a way for me to store a tire in here (after we figure out where to put a ping pong table), I will absolutely get it.

        John

        Reply
        • Erez | May 11, 2010 at 1:37 pm
           

          Why sled? What’s wrong with an 18-wheeler? Greatness, people, greatness.

          Reply
          • Jen M. | May 11, 2010 at 1:40 pm
             

            wait, john, this gives me a great idea as to how you can avoid parking tickets… we can just carry the xterra around the neighborhood and hide it from the parking enforcement guy

        • Mrs. F | May 11, 2010 at 3:30 pm
           

          Re Tire: Do you think the Wholefoods people would let you keep it leaning against the side of the building in the parking area? With a tarp covering it up, it wouldn’t be a mosquito farm.

          Reply
  3. Erez | May 11, 2010 at 1:42 pm
     

    Whoah, carrying and dragging are two different kinds of greatness. Please tell me we’re dragging.

    Reply
    • mchofia | May 11, 2010 at 1:54 pm
       

      if they can do it… MPH can do it. Just let me pop a paleo kit and we’ll be golden. 😀

      [youtube=http://www.youtube.com/watch?v=RLccCsTGNP4&hl=en_US&fs=1&]

      Reply
  4. tubameat | May 11, 2010 at 2:15 pm
     

    I really hope this involves my chubby little friend that lives in the corner in the back room under the GHD. i miss him so.

    Reply
  5. coach | May 11, 2010 at 2:50 pm
     

    –Scores–
    Ralph A.: dnf
    Katie M.: dnf
    Tamra F.: 14:39 (sub: 3x pull-up, 3x ring dip negatives)
    Bill M.: dnf
    Mike D.: dnf
    Sara S.: 13:02 (45-lbs.; sub: 3x jump-stretch pull-up, green, 3x kneeling pushup)
    Borja G.: 14:10 (sub: 3x ctb pull-up, 3x ring dip)
    Erez Y.: 14:10 (95-lbs.)
    Keena S.: 12:45 (45-lbs.; sub: 3x jump-stretch pull-up, blue, 3x pushup)
    Shana S.: 12:23 (55-lbs.; sub: 3x jump-stretch pull-up, blue, 3x pushup)
    Beth F.: 14:03 (45-lbs.; sub: 3x jump-stretch pull-up, blue, 3x pushup)
    Derek B.: 13:25 (95-lbs.; sub: 3x jump-stretch pull-up, red, 3x ring dip negatives)
    Kris C.: dnf
    Ted K.: dnf
    Rob K.: 7:58
    Michael S.: 13:23 (45-lbs.; sub: 2x thruster, 3x pushup)
    Mayra C.: 12:55 (65-lbs.; sub: 3x jump-stretch pull-up, red, 3x ring dip negatives)
    David O.: dnf
    Josh M.: 12:18 (95-lbs.; sub: 3x ctb pull-up, 3x ring dip)
    Neil A.: dnf
    Jeremy N.: 12:58 (sub: 2x pull-up, 2x ring dip negatives)
    Ravi S.: dnf
    Ivy F.: 13:04 (sub: 3x jump-stretch pull-up, red, 3x ring dip negatives)
    Sidra C.: 14:22 (sub: 3x pull-up, 3x ring dip negatives)
    Jen M.: dnf
    Sean M.: dnf
    Roselena R.: 14:40 (sub: 3x pull-up, 3x ring dip negatives)
    Campbell R.: 9:02 (35-lbs.; sub: 2x thruster, 2x bodyrow, 2x pushup)
    Amanda E.: 6:59 (35-lbs.; sub: 2x thruster, 2x bodyrow, 2x pushup)
    Jeff W.: dnf
    Alex M.: 14:59 (95-lbs.; sub: 3x ctb pull-up, 3x ring dip negatives)
    David S.: dnf
    Jim M.: dnf
    Sue R.: dnf
    Bill G.: dnf
    Kevin C.: dnf
    Josh O.: dnf
    Marco M.: 15:00 (75-lbs.; sub: 3x pull-up, 3x ring dip negatives)
    Dave R.: 13:06
    John G.: 8:33 (45-lbs.; sub: 2x thruster, 3x bodyrow, 3x pushup)
    Steve D.: 6:51 (55-lb. db; sub: 2x single-arm db bear, 3x bodyrow, 1x pushup)
    Joe P.: 14:53 (sub: 3x ctb pull-up, 3x ring dip)
    Sara D.: 13:50 (45-lbs.; sub: 3x jump-stretch pull-up, blue, 3x pushup)
    Andrew R.: dnf
    Tod C.: 13:39 (95-lbs.; sub: 3x jump-stretch pull-up, blue, 3x ring dip negatives)
    Joseph P.: 14:39 (75-lbs.; sub: 2x bodyrow, 2x pushup)
    Lisa C.: dnf
    Kyle F.: 14:37 (95-lbs.; sub: 3x ctb pull-up, 3x ring dip)
    Joe F. 13:38 (95-lbs.; sub: 3x pull-up, 3x ring dip)
    Adam C.: 14:24 (95-lbs.; sub: 3x ctb pull-up, 3x ring dip)
    Adam H.: dnf
    Chuck D.: 9:09 (45-lbs.; sub: 3x bodyrow, 3x pushup)
    Anna H.: 13:12 (35-lbs.; sub: 3x bodyrow, 3x knee pushup)
    Susanna B.: 14:27 (65-lbs.; sub: 3x bodyrow, 3x incline pushup)
    Jenn J.: dnf
    Sakar P.: 13:33 (75-lbs.; sub: 3x pull-up, 3x ring dip negatives)
    Sean F.: 14:18 (75-lbs.; sub: 3x ctb pull-up, 3x ring dip negatives)
    Amy S.: dnf
    Chad F.: 14:15 (75-lbs.; sub: 3x jump-stretch pull-up, red, 3x ring dip negatives)
    Stuart W.: dnf
    Jonathan H.: dnf
    Caitlin F.: 12:45 (sub: 3x jump-stretch pull-up, 3x ring dip negatives)
    Ricky B.: dnf
    Wayne C.: dnf
    April H.: dnf
    Teal B.: dnf
    Ryan B.: 9:22 (35-lbs.; sub: 3x jump-stretch pull-up, green, 3x knee pushup)
    Leota B.: 14:49 (45-lbs.; sub: 3x jump-stretch pull-up, green, 3x pushup)
    Mike S.: 6:49
    Jerry C.: dnf
    Amy D.: dnf

    Reply
    • coach | May 11, 2010 at 2:50 pm
       

      Notes for today:
      -15-minute time limit
      -DNF Substitutions:
      Ralph A.: 85-lbs.; sub: 3x pull-up, 3x pushup
      Katie M.: 45-lbs.; sub: 3x jump-stretch pull-up, blue, 3x ring dip negatives
      Bill M.: 45-lbs.; sub: 3x jump-stretch pull-up, blue, 3x ring dip negatives
      Mike D.: 95-lbs.; sub: 3x ctb pull-up, 3x ring dip
      Kris C.: 65-lbs.; sub: 1x pull-up, 3x pushup
      Ted K.: 75-lbs.; sub: 3x pull-up, 3x ring dip
      David O.: sub: 3x ctb bar pull-up, 3x ring dip
      Neil A.: 3x ctb pull-up, 3x ring dip
      Ravi S.: 85-lbs.; sub: 3x ctb pull-up, 3x ring dip negatives
      Jen M.: 3x pull-up, 3x ring dip negatives
      Sean M.: 3x pull-up, 3x ring dip negatives
      Jeff W.: 95-lbs.; sub: 3x ctb pull-up, 2x ring dip
      David S.: 75-lbs.; sub: 3x pull-up, 3x ring dip negatives
      Jim M.: 65-lbs.; sub: 3x jump-stretch pull-up, green, 3x pushup
      Sue R.: 35-lbs.; sub: 3x jump-stretch pull-up, green, 3x pushup
      Bill G.: 95-lbs.; sub: 3x pull-up, 3x ring dip
      Kevin C.: 85-lbs.; sub: 3x pull-up, 3x ring dip negatives
      Josh O.: sub: 3x pull-up, 3x ring dip
      Andrew R.: 95-lbs.; sub: 3x pull-up, 3x ring dip
      Lisa C.: 65-lbs.; sub: 2x hang power clean + 2x push press, 3x jump-stretch pull-up, red, 3x jump support
      Adam H.: 85-lbs.; sub: 3x pull-up, 2x ring dip
      Jenn J.: 45-lbs.; sub: 3x jump-stretch pull-up, blue, 3x pushup
      Amy S.: 35-lbs.; sub: 3x jump-stretch pull-up, red, 3x incline pushup
      Stuart W.: 75-lbs.; sub: 3x pull-up, 3x ring dip
      Jonathan H.: 85-lbs.; sub: 3x ctb pull-up, 2x ring dip
      Ricky B.: 95-lbs.; sub: 3x ctb pull-up, 2x ring dip
      Wayne C.: 95-lbs.; sub: 3x pull-up, 3x ring dip
      April H.: 25-lbs.; sub: 2x thruster, 3x bodyrow, 3x knee pushup
      Teal B.: 65-lbs.; sub: 3x jump-stretch pull-up, green, 3x pushup
      Amy D.: 55-lbs.; sub: 3x jump-stretch pull-up, red, 3x pushup
      Jerry C.: 65-lbs.; sub: 3x jump-stretch pull-up, green, 3x pushup

      Reply
  6. Mrs. F | May 11, 2010 at 3:24 pm
     

    Wow, Dave R., you are a trooper!

    Reply
  7. Tank | May 11, 2010 at 3:46 pm
     

    The Birth of Hugus – Day 1
    Mount Vernon Square, DC – Friday started out like any other Friday. Jen and I went to the 7a class and worked through the snatch/swing WOD (turns out that working out, then getting in the car for what turned out to be 8 hours, was probably a mistake). The coaches said they would meet over at our condo after they finished up with the 8a class. At around 10:15, Starbucks in hand, we piled into my new car and pressed out of Chinatown, beginning our trek to Logan, Ohio.

    In the car (DC to Mid PA) – As it turns out, John is a musical genius. Not that he can play a multitude of instruments (though he might be capable); but that he has the acute ability of remembering the artist of every song he has ever heard. I can attest that after three hours of playing the radio game, I had bested him on maybe half dozen songs and most of those were country. After three hours the rest of the cabin grew bored of this game and requested a lunch stop

    Somewhere in the middle of Ohio –Just as we are getting off interstate 70 to take some back roads to Logan, Jen has to use the restroom (again – much to John and BK’s chagrin), so we stopped at the first suitable bathroom we came to – McDonalds. My heart began to have sympathy palpitations as I watched some of the biggest people I have ever seen roll up to the ordering queue. John and I quickly hustled back into the car for fear that we might say something inappropriate out loud.

    Deeper in the middle of Ohio – Following the GPS, we headed deeper into the countryside of mid-eastern Ohio. The road we were directed to was one of the windiest I had ever seen and the posted speed limit was 55! I figured it was as good a time as any to see what the engineers at BMW had to offer and see if the Sports package on the new ride was really any good. The road went through a series of “S” turns and then opened up into a series of hills. I gunned the engine at the bottom of the first hill and the turbo diesel revved up and slung us over the top of the hill. To my surprise the 5000lbs SUV launched into the air (ok, not really the air, but the car pulled up on the shocks)! The second hill came quickly and had I not tapped the brakes before we crested the hill, we could have been in trouble. We kept climbing the hill and just couldn’t seem to see the bottom. Eventually we found it, with a thud. I almost bottomed out, but just barely escaped. At this point I decided that maybe we should go a little slower. This sentiment was echoed by John (who was noted saying “I’m too young and pretty to die”), BK (who I believe was silently praying to herself) and Jen (who was threatening to fake car-sickness to get me to slow down). Mel, on the other hand, was clamoring for more speed, higher hills, and more G’s in the turns. Driving became a balancing act as I tried to make all parties happy.

    Hugus Farms – 30 minutes from our location, and somewhere in the middle of nowhere, we drove by Hugus Farms (pronounced Huge-us). John immediately decides that someone needs the nickname “Hugus.” I already see how this was going to end and decide that I might as well start embracing my new nickname. Sure enough, 30 seconds later John looks at me as cries out “HUGUS!” making it official. So from henceforth I will be Hugus!

    Logan, Ohio – According to Google maps, the closest Starbucks to Logan was 35 miles away (pretty much serves as my gauge for any city/town). The town was small, quiet, and in no particular hurry. Driving through the main strip we passed by a space for rent that was previously a Contours Express (“The Better Idea in Women’s Gyms!”), a No Sweat Gym, and a Dialyses center (this will become a trend). This drive through middle-America was truly a new experience for the majority of the car (ok, maybe just John). We swung by the competition site so Mel could register and then headed to the hotel. The hotel was surprisingly nice for what I was expecting. We met up with the others (who flew into Columbus… in retrospect, maybe a better plan) and some of us went to dinner as John stayed back to try and grab a nap. Mel discovered a local steakhouse, called Jack’s, which served delicious steaks at rock bottom prices, all with some small-town atmosphere thrown in. It would become a staple for MPH nourishment throughout the weekend. Around 10pm, Jen, BK, Neil and I went across the street to the Mexican restaurant for the strangest pitchers of margaritas we’d ever seen – who knew that margaritas were supposed to have oranges floating throughout? The place was packed with Crossfitters (we think most were people who competed in the Affiliate rounds and had already completed their weekend). Some of the wait staff seemed annoyed that the place was that busy one hour from closing. We had a couple of drinks and headed back to our rooms to get ready for the next day… Day 2 coming

    Hugus

    Reply
    • coach | May 11, 2010 at 6:31 pm
       

      It’s ok, I can fix this—I’m going to need…

      Awesome, Hugus. I can’t wait to find out what happens next.

      John

      Reply

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