Sunday, August 29 – Monday, September 6, 2010

Sunday, August 29 – Monday, September 6, 2010

***Important Announcement***
MPH will be closed from Monday, August 30 through Saturday, September 4, as well as the Labor Day holiday.

  • This will be important, prescribed rest for all of us, athletes and coaches, as there is no “off season” in our sport. Rest and recovery is essential to maintaining the mental and physical intensity required for long-term success. There will be no posted workouts during this time, and instead, a programmed break from all CrossFit activities.
  • We will resume a normal workout schedule on Tuesday, September 7.

Congratulations Larry B., Ryan D. and Set S., for completing our Elements Workshop curriculum!

Play a sport, hike, ride your bike and walk to work—nothing that resembles a workout. Turn off your watch, metronome and anything that counts or beeps—nothing that reminds you of the clock. Keep your hands clean of chalk and tears, and treat them repeatedly. Stretch, massage and roll. Sleep in. Leave work early. Eat well. Really well.

We are away these next few days, resting, reflecting and designing the future of MPH. When we return, a busy turn into the fall season begins with updated websites, new workshops and programs, charity events, races and competitions. The fun and good, hard work begins soon.

For now, rest…

–Melody, Rebekka and John


  1. tbferg | August 29, 2010 at 11:14 am

    To avoid suffering withdrawal symptoms from not seeing our fellow MPHers this week, Jen and Sean M. suggested we all meet for happy hour Wednesday night, 6pm at Churchkey on 14th. No late burpees, but the POW rule will be in effect.

    Shoot me an email if you’re planning to come. I might try to get there early and to stake out some space. tamra dot ferguson at gmail.

    • Rob | August 29, 2010 at 9:16 pm

      Sound good, and this fits perfectly with my plan to carbo-load in preparation for next week.

      • christyphillips | August 30, 2010 at 6:21 pm

        I’ll be there!

    • tubameat | August 30, 2010 at 7:01 pm

      argh! i have to miss it as i will be eating a pig off a spit that night, possibly going against the advice in the little square next to my handle.


  2. sonowhat | August 29, 2010 at 3:35 pm

    Hey from Afghanistan, all. It’s been about a month that I’ve been out here. So far so good. I found some Crossfitters out here to work out with. That’s been great. But I can’t always meet them because work can easily get in the way. When that happens though, I do the MPH WOD. I know I should post results on the relevant day, but I can’t guarantee I have access or time to get online. So forgive the poor form in posting them here. Also, I’m pretty sure of the kg:lb coversion and I’ve been told the bar weighs about 20lbs. Below are the scores for the MPH wods I’ve completed.

    13 AUG
    Shoulder Press (3RM)
    (I’m pretty sure I could have done 90 but alas, no 1.25kg plates to be had)

    14 AUG
    deadlift @ 275/185-lbs.
    ring dip
    “L” pull-up
    Time: 21:58 (185 lb; strict pull-ups)

    17 AUG
    five cycles, as many complexes as possible in three minutes:
    bear complex @ 95/65-lbs.
    5-5-5-4-4 (Sub 75lbs)

    20 AUG
    Deadlift (5RM)

    21 AUG
    as many repetitions as possible:
    2.5′ dumbbell thruster with 40/25-lb. dumbbells
    –90″ rest–
    2.5′ row (calories)
    –90″ rest–
    2.5′ swing @ 55/35-lbs.
    –90″ rest–
    2.5′ burpee
    Score: 122 (30lb dbs; 45lb swing)

    23 AUG
    Hang Clean (2RM)

    24 AUG
    for time:
    500m row
    Score: 1:54

    then, for time:
    1250m row
    50x chest-to-bar pull-up (sub: strict pull up)
    25x burpee
    Score: 18:17

    I’ll try to post them as I do them.

    Anyway, hope all’s well back at the ranch. I’m sorry I missed yesterday and will be missing the happy hour. I could use a drink about now. Enjoy the rest everybody.

    • sonowhat | August 29, 2010 at 3:36 pm

      Oh yeah…it’s me….Ravi. 🙂

      • mike | August 30, 2010 at 12:12 pm

        way to go! keep wodding, man!

  3. Mrs. F | August 30, 2010 at 8:50 am

    Using my fitness to work on my house. Saturday after the total and yesterday, I have chipped old paint from my sunroom and sanded it to get it ready to paint. Tonight- the caulking and maybe taping for primer!

  4. joepap | August 30, 2010 at 10:04 pm

    If you haven’t seen it, check out Melody in a nice video on the main site about the coaches behind the athletes. I know I’m proud to call her one of my coaches… I just have to listen to her more 🙂 Great Job Coach!

  5. tubameat | August 30, 2010 at 10:48 pm

    interesting post about CrossFit and Paleo eating Habits (notice I didn’t say diet) :


  6. TinkWants2GetStronger | September 1, 2010 at 9:10 am

    I LIKE!!! the new look!

  7. ralphgb | September 1, 2010 at 6:09 pm

    love the new look!

  8. operationyetifit | September 2, 2010 at 4:09 pm

    a change to correct your form AND practice the bottom of your olympic squat:


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