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:
- 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.
- Squats must finish at, or below the parallel position and presses must finish locked-out overhead.
- Presses may be strict presses, push presses, or push jerks.
- 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.
A grassy pic of Christy P is featured on Crossfit.com today.
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
can we agree that this thunderstorm you’re wishing for is comprised of *warm* raindrops?
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?
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
Why sled? What’s wrong with an 18-wheeler? Greatness, people, greatness.
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
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.
Whoah, carrying and dragging are two different kinds of greatness. Please tell me we’re dragging.
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&]
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.
–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
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
Wow, Dave R., you are a trooper!
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
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