Monday, August 9, 2010

Monday, August 9, 2010

“Fran” is dead. At least her rule is, and replaced by something far more valuable.

For some time now, we have prided ourselves on the posture we take post workout. “Finish on your feet” is one of our core maxims. We see it in action each day, and it was especially noticeable during this year’s Sectional qualifier and throughout Christy P.’s world class efforts in the 2010 Games. Good body language is just as important in the middle of our daily fight, too, in service to the mental and emotional adaptations we seek as much as those physical ones.

Positions of weakness send everyone, most importantly you, the wrong signal. Beginning today, we have a new tenth house rule—a new rallying cry…

three rounds for time:
50x double under
25x wall ball “2-fer-1s” @ 20/14-lbs.

workout courtesy of


  1. coach | August 9, 2010 at 9:46 am

    David O.: dnf
    Erez Y.: 14:47
    Alex M.: 13:33
    Tamra F.: 13:42 (sub: 1/2x double under, 1/2x tuck jump; 2 rounds)
    Borja G.: 14:39
    Antonio G.: 8:23 (20-lb. dbs; sub: tuck jump, thruster)
    Jessy C.: 8:50 (15-lb. dbs; sub: tuck jump, thruster)
    Keena S.: 13:52 (1/2x double under)
    Kris C.: dnf
    Brian T.: dnf
    Rob K.: 11:33
    Mayra C.: dnf
    Jeremy N.: dnf
    Jen M.: dnf
    Neil A.: 10:07
    Josh M.: dnf
    Mike S.: dnf
    Caitlin F.: dnf
    Sidra C.: dnf
    Sean M.: dnf
    Charles H.: dnf
    Jeff W.: 13:44 (sub: 1/5x double under, 4/5x tuck jump, wall ball)
    Jessica H.: 13:49
    Bill S.: 14:26 (sub: tuck jump, wall ball)
    Jim M.: 14:08 (sub: 1/2x squat jump, wall ball)
    Ralph B.: 13:06 (sub: 1/5x double under, 4/5x tuck jump, wall ball)
    Drew P.: 14:02 (sub: 2/5x double under, 3/5x tuck jump)
    Bill G.: 13:12 (sub: tuck jump)
    Mead O.: 16:58 (sub: 1/2x squat, wall ball)
    Christy P.: 6:54
    Dave R.: 10:41
    Steve D.: 12:03
    Lisa C.: 10:00 (sub: sit-up, wall-ball)
    Tod C.: dnf
    Todd C.: 13:00 (sub: tuck jump, wall ball)
    Andrew R.: 12:55 (sub: tuck jump)
    Adam C.: 14:39
    Luke D.: dnf
    Chad F.: dnf
    Marco M.: dnf
    David S.: 14:31 (sub: 1/5x double under, 4/5x tuck jump)
    Sean F.: 14:31 (sub: 1/5x double under, 4/5x tuck jump)
    Ivy F.: dnf
    Anna H.: 14:20 (sub: tuck jump, wall ball)
    Wayne C.: 11:48 (35-lbs.; sub: swing; 2 rounds)
    Christine S.: 10:47 (15-lb. dbs, 25-lbs.; sub: thruster + front squat, swing; 2 rounds)
    Jenn J.: dnf
    Tyler P.: dnf
    Lee P.: dnf
    Katherine C.: 7:49 (sub: tuck jump, wall ball; 2 rounds)
    Leigh T.: 8:51 (sub: tuck jump, wall ball; 2 rounds)
    John B.: dnf
    Ricky B.: dnf
    Sakar P.: dnf
    Ryan B.: dnf

    • coach | August 9, 2010 at 9:50 am

      Notes for today:
      -15-minute time limit
      -dnf scored by “as many repetitions as possible”:
      -DNF Scores:
      David O.: 204
      Kris C.: 205 (sub: tuck jump)
      Brian T.: 202
      Mayra C.: 182 (sub: wall ball)
      Jeremy N.: 218
      Jen M.: 213
      Josh M.: 175 (sub: 1/2x double under, 1/2x tuck jump)
      Mike S.: 203 (sub: 2/5x double under, 3/5x tuck jump)
      Caitlin F.: 205 (sub: 2/5x double under, 3/5x tuck jump)
      Sidra C.: 210 (sub; 1/5x double under, 4/5x tuck jump)
      Sean M.: 176 (sub: 2/5x double under, 3/5x tuck jump)
      Charles H.: 215 (sub: 2/5x doubler under, 3/5x tuck jump)
      Tod C.: 197
      Luke D.: 220
      Chad F.: 212
      Marco M.: 205 (sub: 3/5x double under, 2/5x tuck jump)
      Jenn J.: 141 (sub: 1/5x double under, 4/5x tuck jump)
      Tyler P.: 179 (sub: squat jump)
      Lee P.: 218 (sub: tuck jump, wall ball)
      John B.: 215
      Ricky B.: 215
      Sakar P.: 213 (sub: tuck jump)
      Ryan B.: 219 (sub: tuck jump, wall ball)

  2. tbferg | August 9, 2010 at 11:17 am

    I feel like Rule 10 should have my name on it, especially this morning. During my only-2 rounds, those 2-fers really took a toll, and I could myself being a little dramatic about it. The “hands on knees” is a move I’m pretty familiar with, as is “forehead on wall”. So, thanks for the reminder, and 6am- I promise, I will cause you no burpees.

    • coach | August 9, 2010 at 12:44 pm

      That’s great self awareness, T. Thank you.

      In the immortal words of Mary J. Blige, “no more drama.” Or, something like that.


      • tbferg | August 9, 2010 at 8:08 pm

        I always suspected you were a Mary J. Blige fan.

    • mike | August 9, 2010 at 12:58 pm

      I can’t let this go any further without stepping into the spotlight as well. I’m on the MPH most-wanted list for this.

      No matter how crappy I feel on any given day, John’s right that there is no reason to put it on display to ourselves or our teammates. 7am, I make the same promise.

      • caitlin | August 9, 2010 at 1:16 pm

        I’d also like to voice my renewed commitment to Rule Number 10. Holding one’s head high is so important and I let mine droop this morning. The reminder is much appreciated.

        Side note – Jess, you are crushing it lately! Congrats!

  3. Erez | August 9, 2010 at 2:09 pm

    Also very guilty–a worthwhile challenge.

  4. tubameat | August 9, 2010 at 2:10 pm

    guilty as charged!

    rule # 10: three thumbs up. no more fucking drama, goddammit. glad i’m not the only person i thought that rule was directed at!

  5. joshm08 | August 9, 2010 at 2:11 pm

    I was very guilty of this too this a.m. I psyched myself out early on in the WOD and it was downhill from there, and that translated into my body language, which, as John mentioned, just made things worse mentally.

  6. train2live | August 9, 2010 at 2:21 pm

    I like this new rule. I am usually guilty of this during the WOD. This has been an area of focus for me. I have been working on my body language during my workouts and I have to say there is definitely something to this. When I keep my head up, chest up and don’t shake my head no or perform any of the positions of weakness during a workout, I usually perform better. It just seems logical to carry this to the post WOD too.

    Dave O.

  7. jeremynurse | August 9, 2010 at 3:04 pm

    guys don’t worry, this is definitely my fault. I’m going try beating my chest and howling when I get tired instead. Or maybe a native tribal New Zealand “power” dance…

  8. joepap | August 9, 2010 at 7:45 pm

    thankfully I professed my new love for burppeeeeees last week. 🙂 not that we’ll ever put ourselves in that position!

  9. Mrs. F | August 9, 2010 at 8:00 pm

    Well, you can put me down as a DNF after all, Coach. I got on the metro and realized I did 50 situps (sub for double unders) and 15!!!! Thruster squats each round. Doh!

  10. StuLu | August 9, 2010 at 8:27 pm

    I will carry the new edict with me. At CFA I will stand tall after every WOD. And I have forwarded this to the powers that be in my new digs to enforce this with me at all times.

    MPH will always be my guide to discipline and pride in how I carry myself…wherever I am working out.

    StuLu-See you on the 28th.

  11. penftg | August 9, 2010 at 11:19 pm

    Thanks Ivy for the encouragement today. A little bit goes a long way, and I definitely needed a push at the end of today’s WOD. Much appreciated


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