Friday, May 21, 2010


  1. Rob | May 20, 2010 at 9:36 pm

    Not sure which workout this was taken from, but I don’t think I was happy. But I am happy about the 30″ box jumps. Do I hear 32″? 🙂

  2. bethivy13 | May 20, 2010 at 10:29 pm

    Why is it that all the photos they post of Rob are of him on the floor???

    • Rob | May 21, 2010 at 9:49 am

      It’s where I do my best work.

  3. coach | May 21, 2010 at 9:41 am

    Borja G.: 135-140-145-150-155-lbs., 10:20 (40-lb. dbs)
    Ralph A.: 135-140-145-150-155-lbs., 11:23 (75-lbs, 20″)
    Mike D.: 115-105-110-115-120-lbs., 11:16 (75-lbs.)
    Erez Y.: 115-125-135-135-135-lbs., 12:41 (85-lbs.)
    Derek B.: 95-115-115-115-115-lbs., 8:48 (30-lb. dbs)
    Ted K.: 95-105-105-105-105-lbs., 8:40 (25-lb. dbs; sub: step-up, 20″)
    Erin K.: 85-95-100-105x-100-lbs., 8:02 (30-lb. dbs, 24″)
    Bill M.: 85-95-100-100-100-lbs., 6:22 (25-lb. dbs, 20″; 2 rounds)
    Kris C.: 70-80x-75-75-75-lbs., 9:08 (55-lbs., 24″)
    Beth F. 65-65-65-65-65-lbs., 5:56 (45-lbs., 20″; 2 rounds)
    Shana S.: 80-90x-85-85-85-lbs., 8:18 (45-lbs., 20”)
    Sara D.: 65-65-65-65-65-lbs., 4:30 (35-lbs., 20″; 2 rounds)
    Keena S.: 55-55-60-65-65-lbs., 9:35 (20-lb. dbs, 20″)
    Sara S.: 45-55-45-45-45-lbs., 5:47 (15-lb. dbs, 20″; 2 rounds)
    Jeremy N.: 175-170-175-175-175-lbs., 11:17
    Sean M.: 175-175-175x-175x-165-lbs., 9:30 (75-lbs., 24″; 2 rounds)
    Rob K.: 145-150-150-150x-145-lbs., 11:41
    Meghan M.: 125-125-125-125-125-lbs., 8:19
    Josh M.: 125-125-125-125-125-lbs., 9:50 (85-lbs.)
    Ivy F.: 100-105x-100-100-100-lbs., 9:45 (24”)
    Robbie S.: 125-135-140-140x-135x-lbs., 10:26 (35-lb. dbs, 24”)
    Sidra C.: 105-110-110x-105-105-lbs., 10:21 (30-lb. dbs, 20”)
    Jessy C.: 75-80x-75-75-75x-lbs., 9:11 (20-lb. dbs, 24”)
    Leota B.: 70-75-75-75-75-lbs., 10:11 (20-lb. dbs, 20”)
    Ryan B.: 55-65-55-55-55-lbs., 11:41 (15-lb. dbs, 20”)
    Katie M.: 65-75-65-65-65-lbs., 7:42 (20-lb. dbs, 20”)
    Joe P.: 175-185-185-185-175-lbs., 9:26
    Neil A.: 155-155-160-165x-160-lbs., 7:48 (sub: push press, ctb pull-up)
    Mike S.: 145-155-160-160x-155-lbs., 10:12
    Jeff W.: 115-125-130x-125x-115-lbs., 13:08 (75-lbs., 24”)
    Alex M.: 125-130-135-140x-140x-lbs., 9:26 (85-lbs.)
    Bill G.: 105-105-105-105-105-lbs., 7:19 (75-lbs., 24″; sub: front squat)
    Kevin C.: 105-115-125-125x-120-lbs., 10:44 (35-lb. dbs., 24”)
    Roselena R.: 105-110-110-110-110-lbs., 11:12 (30-lb. dbs, 20”)
    Caitlin F: 95-100-105-105x-100-lbs., 13:13
    Bill S.: 75-80-85x-80-80x-lbs., 12:05 (25-lb. dbs, 24”)
    Amanda E.: 55-65-65-65-65-lbs., 8:16 (15-lb. dbs, 24”)
    Campbell R.: 55-60x-60-60x-55-lbs., 8:58 (15-lb. dbs, 20”)
    Dave R.: 175-180-185-185-185-lbs., 6:46
    Josh O.: 175-180-185-190-180-lbs., dnf
    Jonathan H.: 115-125-130-130x-125-lbs.,12:39 (30-lb. dbs, 24”)
    Chuck D.: 85-90-95-95-95-lbs., 12:53 (25-lb. dbs, 20”)
    Antonio G.: 125-135-140-140-135-lbs., 9:57 (85-lbs.)
    Sakar P.: 115-125-115-115-115x-lbs., 7:52 (75-lbs.,; sub: step-up, 20”)
    Marco M.: 115-125-130-130-130-lbs., 9:16 (75-lbs., 24”)
    John G.: 135-135x-125-125x-115-lbs., 11:08 (65-lbs., 24”)
    Syed Q.: 85-85-85-85-85-lbs., 9:57 (45-lbs., 24”)
    Jerry C.: 95-105-115-115x-105-lbs., 9:29 (20-lb. dbs, 24”)
    Lisa C.: 80-85-85x-85-85x-lbs., 8:32 (20-lb. dbs.; sub: push press, jump-stretch pull-up, red)
    Christy P.: 130-130-145x-x-x-lbs., 6:09

    • voidwhichbinds | May 21, 2010 at 10:38 pm

      wsc purgatory


      9:49 (75lbs, 24″ jump)

  4. coach | May 21, 2010 at 10:14 am


    That was great footage of yesterday’s scene: The Great Wall-Ball-Burpee Debacle of 2010. My finger may or may not be broken. Unclear.

    Our video editor (Mel?) will put something together with B-kay’s shots for Sunday’s post, though I’m not sure why anyone wants to see that. Actually, yes—yes I do. Mike D., I will see you on Monday morning for round two…


    • dickson6am | May 21, 2010 at 2:22 pm

      If by “round two” you mean you will be cycling through 5 at a time, I’m there.

    • voidwhichbinds | May 21, 2010 at 2:22 pm

      it was EPIC!

      I suspect my ‘Safety dance’ version will have to remain bootleg


  5. swimdra | May 21, 2010 at 10:56 am

    I think John (and BK) will appreciate this quote from Avenue Q about a college education. I thought I would share since I know John will never actually see a musical.

    • Jen M. | May 21, 2010 at 1:09 pm

      Sean and Jen (the bad idea bears) say… you should buy a case, it’s more economical

      [Bad Idea Bear: Buy a whole case!
      Princeton: A case of beers? No, I can’t get a whole case.
      Bad Idea Bear: But you’re on a budget! You’re wasting money in the long run if you don’t buy in bulk!]

      • swimdra | May 21, 2010 at 2:06 pm

        Yes! You two are the perfect bad idea bears.

        • voidwhichbinds | May 21, 2010 at 2:28 pm

          bwa ha ha ha

  6. jeremynurse | May 21, 2010 at 11:18 am

    Interesting article about changes in the brain of athletes:

    • charleshuang80 | May 21, 2010 at 2:41 pm

      brain batteries for all!

  7. ralswang | May 21, 2010 at 1:02 pm

    Thank you John for pushing me this week and working me out of my comfort zone. It long road. 6am thank you for putting up with me. It is honor to wake up with you all. Borja you pushed me all week. I will try hard to keep up.
    The one loss for us all in the 6am is Beth leaving to move to VA. You are always part of the 6am crew. I know you will be moving back from VA to DC one day and we count on you coming back full time then.
    I wish you all a great weekend.
    See you monday 6am!!!

  8. coach | May 21, 2010 at 2:13 pm


    Today was Beth F.’s last day at our facility. Since she started early this year, she has been one of our most consistent members, coming in bright and early for Ralph and the rest of the 6a crew. Beth, we have seen so much improvement so far, and we know that you will continue to grow as an athlete (that pull-up is coming, next week!!) across the river.

    You are welcome anytime back at MPH! We will miss you!


    • dickson6am | May 21, 2010 at 2:23 pm

      It was awesome working out with you at 6am Beth. Best of luck at Potomac – show them how its done.

      Mike D.

  9. Mrs. F | May 21, 2010 at 4:12 pm

    Beth- We will miss you! It was fun watching you cycle through those box jumps like a champ this morning.

    There are so many things in these comments that are going over my head today. Sigh. So, I will just tell you that if you go to google today, you can play pac-man. I got eaten up by the ghosts, but it was fun.

  10. derekb1 | May 21, 2010 at 4:27 pm

    We’ll miss you, Beth!

    Derek B.

  11. StuLu | May 21, 2010 at 7:51 pm


    I really don’t know who you are – as I am typically just going to bed at 6:00AM – but I want to thank you for being a part of our wonderful community. And for keeping “Ralph’s Gang” in check.

    In case you are wondering: I am the really hot dude with the golden locks of long blonde hair and rippling pectoral muscles that is usually flexing outside the box at 4:56PM. Come check me out sometime…you may change your mind about moving and see that the 5:00PM is where the action is.

    Good Luck!

    StuLu-You can take the dude out of MPH – but you can never take the MPH out of the dude.


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