Tuesday, July 27, 2010

Tuesday, July 27, 2010

Happy First Anniversary, MPH.

Our original website banner.

The beginning: the sign from our first foray into group training.

With a continuously running clock, establish a one-rep max clean in nine minutes.

+ as many rounds as possible in 10 minutes:
4x handstand pushup
6x clean @ 140/110-lbs.
9x box jump, 24″ platform
+ 400m (partner) carry

This workout is scored by the heaviest load lifted in part one, the total repetitions completed in part two and the total time to completion.


  1. Ted | July 26, 2010 at 8:26 pm

    Happy Anniversary! So glad to be a part of this. It’s been a great year!

  2. voidwhichbinds | July 26, 2010 at 8:47 pm

    Blessed Be my friends, my team, my coaches!

  3. mikeheartspullups | July 26, 2010 at 8:57 pm

    Happy Birthday, Dear Box!

  4. bibihan | July 26, 2010 at 9:08 pm

    Happy anniversary!! Here’s to many more! Lisa

  5. TinkWants2GetStronger | July 26, 2010 at 9:20 pm

    Happy Birthday Box and congrats to John, Mel and BK for making it continue to happen!

  6. Rob | July 26, 2010 at 9:33 pm

    Happy anniversary! Love the workout.

  7. sonowhat | July 26, 2010 at 10:17 pm

    Happy Anniversary! Wish I could be there.


  8. Mrs. F | July 27, 2010 at 7:41 am

    Happy Anniversary. I like ? workouts- looks like it will be a great way to start to the new year!

  9. jeremynurse | July 27, 2010 at 9:40 am

    Congrats to John and Mel for an extraordinary accomplishment.

  10. K-Lo | July 27, 2010 at 9:50 am


  11. joshm08 | July 27, 2010 at 10:17 am

    Congratulations all!!

  12. Jen M. | July 27, 2010 at 10:25 am

    Happy MPH-iversary! Can’t believe it’s already been a year… here’s to many more!

  13. Erez | July 27, 2010 at 10:33 am

    Happy bday, MPH. May the bars rise swiftly, the plates bump loudly, and the holes grow slowly within your yellow walls.

  14. tubameat | July 27, 2010 at 11:15 am

    heres to practicing what you preach – no risk, no reward.
    looking forward to the further evolution of MPH, its athletes and its community.

    keep squattin,

    steve d

  15. Hugus | July 27, 2010 at 11:58 am

    Happy bday

    And I love the new tagline, so true


  16. mchofia | July 27, 2010 at 12:43 pm

    I definitely remember that sign.. that’s what brought me to Mel and John in the first place!

    They grow up so fast…….

  17. Jet | July 27, 2010 at 2:04 pm

    Congratulations John, Mel and BK! Making it to one year is no mean feat and I salute you for all the blood, sweat and tears you’ve put into this place. You’ve created a great community and I look forward to seeing it continue to grow.

  18. awhosea | July 27, 2010 at 2:57 pm

    Congratulations! What an awesome accomplishment. Here’s to many more!

  19. jessykate | July 27, 2010 at 3:20 pm

    MPH– i now realize i didn’t know crossfit till i walked into this box. it’s absolutely changed my views of fitness, strength, and work. And it’s become a more important part of my life than i ever thought. thanks guys for not just setting, but redefining– the bar, of coaching as well as a place to train.

  20. jessykate | July 27, 2010 at 3:21 pm

    oh and if you haven’t done the workout yet, then don’t let the crazy setup fool you– it’s really just a drinking game.

  21. Special K | July 27, 2010 at 4:32 pm

    Happy Birthday MPH!!! That was a seriously fun workout. I hope MPH has birthdays more often than BK does.

  22. BrianT | July 27, 2010 at 4:58 pm

    Happy Birthday! John, Melody, BK – Congratulations! Surviving year 1 in a small business is a huge accomplishment. Building a strong, healthy, fit community is an incredible feat…thank you, keep up the great work.


  23. derekb1 | July 27, 2010 at 5:06 pm

    Happy Birthday MPH! Cheers to the people who finally helped me appreciate strength workouts. And who are responsible for me working out while on work trips. YesterdayΒ΄s WOD, direct from Crossfit Brasil in Sao Paulo:
    Back squats (2-2-2): 195-205-205
    5 Rounds of:
    10 wall balls
    15 pull-ups (sub red band x2; sub jumping x3)
    10 situps
    15 pushups
    20 air squats
    2 min rest
    (23:26) – pullups were killer after last week

  24. joepap | July 27, 2010 at 5:21 pm

    Congrats on the anniversary πŸ™‚

    21-15-9 Kettle bell swings (w 35lb dumbbell), push ups, air squats and 1 lap backstroke.


  25. cjsiegel | July 27, 2010 at 5:25 pm

    Dear box, (or oracle as I like to think of you):

    Happy one year anniversary. You are a constant–no matter what the deities assign, how we feel, or what the weather assigns. You remain a constant despite our careless holes, sweat and dirt. Thank you–it is that model that makes us stronger. I know that if I make it to your walls, things won’t be half bad.

    I hope you get something nice from Logan Hardware for your b-day!
    Love Steener

  26. StuLu | July 27, 2010 at 6:13 pm

    Happy Anniversary My Friends….1 year….and they said it wouldn’t last.

    I am proud of you, proud to be part of the community – regardless of my epitaph – and mostly just damned stoked that I can say that I was part of something great when it first started. For all of us that stuck through this first year we may recall this time as similar to saying we were Led Zeppelin roadies circa 1969 when they were touring clubs in Wales in a beat up Renault micro-bus.

    Congrats John, Mel and BK…you have earned an entire century for what you have done this first year.


  27. coach | July 27, 2010 at 10:05 pm

    Neil A.: 190-lbs., 97, 22:11 (sub: prom hspu, 1 + 45-lb. plate)
    Alex M.: 155-lbs., 118, 22:11 (115-lbs.; sub: barbell squat clean, shoulder press)
    Borja G.: 185-lbs., 114, 22:33 (40-lb. dbs; sub: shoulder press)
    Robbie S.: 165-lbs., 117, 22:33 (40-lb. dbs; sub: shoulder press)
    Erez Y.: 175-lbs., 80, 23:16
    Erin K.: 135-lbs., 95, 23:16 (35-lb. dbs; sub: prom hspu, 1 x 45-lb. plate)
    Tamra F.: 135-lbs., 162, 23:44 (30-lb. dbs, 20”; sub: shoulder press)
    Teal B.: 120-lbs., 121, 23:44 (25-lb. dbs; sub: shoulder press, step-up, 20”)
    Kris C.: 100-lbs., 115, 24:11 (25-lb. dbs; sub: shoulder press)
    Keena S.: 85-lbs., 158, 23:17 (45-lbs.; sub: shoulder press, step-up)
    Katie M.: 80-lbs., 191, 23:17 (45-lbs., 20”; sub; shoulder press)
    Jessy C.: 85-lbs., 118, 24:11 (20-lb. dbs, 20”; sub: shoulder press)
    Ryan B.: 75-lbs., 109, 25:54 (45-lbs., 20”; sub: shoulder press, 1600m run)
    Christine S.: 90-lbs., 116, 25:34 (20-lb. dbs; sub: dumbbells, shoulder press, step-up, 20”, 800m run)
    Jeremy N.: 250-lbs., 138, 22:44
    Sean M.: 185-lbs., 76, 22:44 (40-lb. dbs; sub: shoulder press)
    Josh O.: 200-lbs., 82, 22:01
    Charles H.: 200-lbs., 97, 22:01 (55-lb. dbs)
    Guy F.: 175-lbs., 90, 22:38 (35-lb. dbs; sub: shoulder press)
    Rob K.: 195-lbs., 137, 21:58
    Mike S.: 215-lbs., 122, 21:58
    Brian T.: 155-lbs., 117, 22:38 (30-lb. dbs; sub: shoulder press)
    Sidra C.: 115-lbs., 143, 23:41 (30-lb. dbs, 20”; sub: shoulder press)
    Mayra C.: 100-lbs., 86, 23:41 (25-lb. dbs, 20”; sub: shoulder press)
    Jen M.: 100-lbs., 101, 23:04 (25-lb. dbs, 20”; sub: shoulder press)
    Caitlin F.: 120-lbs., 124, 23:04 (55-lbs., 20”; sub: shoulder press)
    Jeff W.: 145-lbs., 57, 24:28 (40-lb. dbs; sub: shoulder press)
    Joe P.: 220-lbs., 76, 24:28 (sub: prom hspu, 1 x 45-lb. plate)
    Bill G.: 155-lbs., 127, 24:10 (35-lb. dbs; sub: shoulder press)
    Sakar P.: 165-lbs., 105, 24:10 (30-lb. dbs; sub: shoulder press, step-up, 24” if cannot box jump)
    Ralph B.: 135-lbs., 114, 22:40 (30-lb. dbs; sub: shoulder press)
    Drew P.: 145-lbs., 114, 22:40 (75-lbs.; sub: shoulder press)
    Jim M.: 110-lbs., 80, 22:32 (30-lb. dbs; sub: shoulder press, step-up, 20”, 800m run)
    Anna H.: 90-lbs., 95, 24:46 (20-lb. dbs; sub: shoulder press, step-up, 20”)
    Bill S.: 110-lbs., 48, 22:34 (65-lbs.; sub: shoulder press)
    Jessica H.: 115-lbs., 152, 22:34 (30-lb. dbs; sub: prom hspu, 1 x 45-lb. plate)
    Kevin C.: 135-lbs., 95, 22:31 (75-lbs.; sub: shoulder press, 800m run)
    Jonathan H.: 155-lbs., 114, 24:46 (35-lb. dbs; sub; shoulder press)
    Roselena R.: 55-lbs., 142, 21:24 (30-lb. db; sub; single-arm clean, single-arm shoulder press, single-arm clean, 800m row)
    Marco M.: 190-lbs., 178, 21:49 (35-lb. dbs; sub: shoulder press)
    Johnny A.: 140-lbs., 134, 25:40 (35-lb. dbs; sub: shoulder press)
    Paul M.: 130-lbs., 162, 22:24 (30-lb. dbs; sub: shoulder press)
    Andrew R.: 170-lbs., 105, 21:49 (105-lbs.; sub: shoulder press)
    Chuck D.: 155-lbs., 115, 25:40 (30-lb. dbs, 20”; sub: shoulder press)
    Sara S.: 85-lbs., 99, 22:24 (20-lb. dbs, 20”; sub: shoulder press)
    Adam C.: 185-lbs., 86, 22:42 (sub: prom hspu, 1 x 25-lb. plate)
    Todd C.: 155-lbs., 105, 22:42 (35-lb. dbs; sub: shoulder press)
    Meghan M.: 195-lbs., 107, 22:12 (sub: prom hspu, 1 x 45-lb. plate)
    Stuart W.: 115-lbs., 105, 22:12 (35-lb. dbs; sub: shoulder press)
    Sean F.: 135-lbs., 118, 22:34 (30-lb. dbs; sub: shoulder press)
    Chad F.: 145-lbs., 105, 22:34 (30-lb. dbs; sub: shoulder press)
    Josh M.: 5, 97, 22:26 (sub: max consecutive muscle-up, burpee, 800m run)
    John B.: 185-lbs., 159, 23:23 (65-lbs.; sub: shoulder press)
    Ricky B.: 185-lbs., 114, 22:22 (40-lb. dbs; sub: shoulder press)
    Wayne C.: 170-lbs., 120, 22:22 (35-lb. dbs; sub: shoulder press)
    Ivy F.: 115-lbs., 108, 23:02 (75-lbs.; sub: shoulder press, step-up, 20”, 800m row)
    Luke D.: 155-lbs., 123, 22:20 (65-lbs.; sub: shoulder press)
    David S.: 155-lbs., 124, 22:20 (30-lb. dbs; sub: shoulder press)
    Jerry C.: 135-lbs., 95, 23:23 (30-lb. dbs; sub: shoulder press)
    Michael H.: 115-lbs., 95, 23:46 (30-lb. dbs, 20”; sub: shoulder press, 800m run)
    Amy D.: 95-lbs.; 124, 23:54 (45-lbs.; sub: step-up, 20”)
    Leota B.: 85-lbs.; 105, 23:54 (20-lb. dbs, 20”; sub: shoulder press)
    Jen O.: 90-lbs.; 114, 24:09 (45-lbs.; sub: shoulder press, step-up, 20”)
    April H.: 60-lbs., 104, 24:09 (15-lb. dbs; sub: shoulder press, step-up, 20”)
    Wanda K.: 70-lbs.; 95, 21:28 (20-lb. dbs; sub: 400m run)

  28. tubameat | July 28, 2010 at 9:16 pm

    Steve D.: 215, 89, 24:15

    done at CrossFit 585 in Rochester, NY


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