Wednesday, September 8, 2010


  1. tbferg | September 7, 2010 at 9:02 pm

    Lookout, Tamra- I am going to kick your ass.

  2. Rob | September 7, 2010 at 9:11 pm

    Hey, it’s my first-ever workout at Crossfit MPH! Good times.

  3. Mrs. F | September 7, 2010 at 9:19 pm

    So awesome! It’s gonna be a good one.

  4. StuLu | September 7, 2010 at 10:18 pm

    Tamra, This is a Long-Distance dedication from The MPH Top Forty countdown…Casey Kasem style (a man who actually threw a garbage can at me once when I was a tour guide of the star’s homes…really).

    For you my friend I will do this tomorrow on my own while attempting to completely immerse myself in your badass persona. May I scream your name with each deadlift?

    StuLu- Tamra’s biggest fan!

    • tbferg | September 8, 2010 at 10:58 am

      StuLu, Sadly, Tamra beat me again today. This workout is my albatross, my white whale, my, my, my “Stu’s Fran,” I suppose. It’s the box jumps- I am, in a rare instance of non-badassness, scared of them. However, today I left with only emotional scars, and none of the physical scars this workout doled out last time I attempted it. So, a partial success.

      Tear this workout up. Scream as loud as you want.

      I need to hear that Casey Kasem story some time.

  5. coach | September 8, 2010 at 10:09 am

    Kevin W.: 12:37, 4:00 (115-lbs.; sub: 1/3x jump-stretch pull-up, blue)
    Ryan B.: 14:13, 14:06 (115-lbs.; 20”; sub: 2/3x jump-stretch pull-up, blue; 6 rounds)
    Jessy C.: 13:47, 8:03 (95-lbs.; sub: 2/3x jump-stretch pull-up, red)
    Emilie L.: 11:20, 3:45 (95-lbs., 20”; sub: 2/3x bodyrow)
    Robbie S.: 12:34, 5:08 (205-lbs.; sub: 2/3x pull-up)
    Ralph A.: 12:00, 11:19 (225-lbs., 20”; sub: 2/3x pull-up)
    Alex M.: 10:37, 5:40 (225-lbs.)
    Jared M.: 10:15, 5:05 (155-lbs.)
    Kris C.: 13:15, 9:13 (135-lbs.; sub: 1/3x pull-up; 5 rounds)
    Ted K.: 8:27, 7:15 (155-lbs.; sub: sit-up, sub: 2/3x pull-up)
    Keena S.: 13:40, 8:24 (115-lbs., 20”; sub: jump-stretch pull-up, blue; 5 rounds)
    Carlos R.: 14:18, 10:13 (155-lbs.; sub: 2/3x jump-stretch pull-up, blue)
    Tamra F.: 13:30, 9:16 (sub: 2/3x pull-up; 5 rounds)
    Bill M.: 13:30, 8:03 (185-lbs., 20”; sub: 1/3x pull-up)
    Teal B.: 14:46, 8:11 (sub: step-up, 20”; sub: 2/3x jump-stretch pull-up, green)
    Ryan D.: 10:48, 7:04 (95-lbs.; sub: 1/3x jump-stretch pull-up, blue; 5 rounds)
    Katie M.: 13:32, 7:48 (120-lbs., 20”; sub: 2/3x jump-stretch pull-up, red)
    Mayra C.: 13:54, 8:21 (155-lbs., 20”; sub: 2/3x jump-stretch pull-up, red)
    Maiya Y.: 9:26, 5:41 (155-lbs.; sub: 2/3x pull-up)
    Sean M.: 9:59. 9:48 (135-lbs.; sub: step-up, 20”, 2/3x pull-up)
    David O.: 14:35, 8:10 (255-lbs.)
    Sidra C.: 13:36, 7:23 (20”; sub: 1/3x pull-up)
    Caitlin S.: 12:52, 11:26 (155-lbs.; sub: step-up, jump-stretch pull-up, red)
    Brian T.: 10:32, 4:47 (140-lbs.)
    Larry B.: 9:37, 4:03 (135-lbs.; sub: 1/3x jump-stretch pull-up, green; 5 rounds)
    Josh M.: 11:28, 6:45 (190-lbs.)
    Mike S.: 10:52, 3:40 (235-lbs.)
    Neil A.: 14:00, 5:14
    Jeremy N.: 8:34, 8:40
    Rob K.: 13:14, 4:18 (225-lbs.)
    Joe P.: 10:25, 8:29 (225-lbs.)
    John S.: 13:43, 5:41 (185-lbs.; sub: 2/3x pull-up; 6 rounds)
    David C.: 12:32, 7:21 (185-lbs., 20”; sub: 1/3x jump-stretch pull-up, green; 5 rounds)
    Johnny A.: 13:03, 8:48 (185-lbs.; sub: 1/3x pull-up)
    Christy P.: 6:14, 5:05
    Ivy F.: 6:38, 11:49 (sub: step-up, 20”, 1/3x jump-stretch pull-up, red)
    Bill S.: 13:32, 3:48 (110-lbs.; sub: 1/3x pull-up)
    Livia S.: 9:58, 6:45 (65-lbs., 20”; sub: 1/3x jump-stretch pull-up, blue)
    Linda K.: 12:46, 6:22 (80-lbs.; sub: step-up, 20”, jump-stretch pull-up, green)
    Jeff W.: 14:28, 9:21 (235-lbs.; sub: 2/3x pull-up; 6 rounds)
    Jonathan H.: 13:24, 7:29 (205-lbs.; sub: step-up)
    Jen M.: 13:48, 13:05 (140-lbs., 20″; sub: 2/3x pull-up; 6 rounds)
    Jenn J.: 13:56, 10:00 (145-lbs., 20″; sub: 2/3x jump-stretch pull-up, blue; 6 rounds)
    Lisa C.: 10:19, 6:55 (135-lbs.; sub: step-up, 20″, 2/3x jump-stretch pull-up, blue)
    Joseph P.: 12:45 (20″; 6 rounds)
    Amy D.: 10:35, 5:45 (130-lbs.; sub: step-up, 20″, 1/3x pull-up)
    Glenn C.: 11:09, 10:30 (205-lbs.; sub: 2/3x pull-up)
    Marco M.: 13:05, 7:30 (250-lbs.; sub: 2/3x pull-up)
    Josh O. 14:00, 10:45 (sub: 2/3x pull-up)
    Andrew R. 11:35, 5:05 (205-lbs.; sub: 2/3x pull-up)
    Thomas M. 11:00, 6:31 (160-lbs.)
    Mark C. 12:37, 3:00 (135-lbs.; sub: squat, 1/3x bodyrow; 4 rounds)
    April H.: 7:33, 3:19 (65-lbs.; sub: step-up, 20”; sub: 1/3x jump-stretch pull-up, green)
    Set S.: 6:53, 3:00 (45-lbs.; sub: step-up, 20”; sub; 1/3x bodyrow; 4 rounds)
    Dave R.: 6:01, 5:15 (245)
    Koji H.: 14:00 6:14 (170-lbs.)
    Anna H.: 15:12 6:13 (140-lbs., 20”; sub: 2/3x bodyrow)
    Laura D.: 11:10 6:23 (75-lbs.; sub: step-up, 20”, 2/3x bodyrow; 6 rounds)
    Lee P.: 14:47, 9:23 (235-lbs.; sub: 2/3x pull-up; 6 rounds)
    JC L.: 13:19, 2:25 (45-lbs.; sub: step-up, 20”; 1/3x jump-stretch pull-up, green)
    Chuck D.: 14:18 4:49 (165-lbs., 20”, 1/3x jump-stretch pull-up, green)
    Todd C.: 12:00 4:30 (170-lbs.; sub: 1/3x jump-stretch pull-up, blue)
    Antonio G.: 12:08, 6:15 2/3 (245-lbs.)
    Ricky B.: 13:26, 5:58 (210-lbs.)
    David S.: 12:54, 12:09 (215-lbs.)
    John B.: 9:17, 5:29 (215-lbs.; sub: 2/3x jump-stretch pull-up)
    Stu W.: 13:19, 9:00 (195-lbs.)
    Meghan M.: 10:24, 10:19
    Wayne C.: 9:37, 8:47 (135-lbs.; sub: step-up, 2/3x pull-up)
    Jerry C.: 11:22, 4:55 (135-lbs.; sub: 2/3x jump-stretch pull-up, blue green)
    Leota B.: 13:38, 8:00 (125-lbs., 20”; sub: 2/3x jump-stretch pull-up, red)
    Katherine C.: 10:50 4:16 (75-lbs., 20”; sub: 1/3x jump-stretch pull-up, green)
    Jennifer M.: 11:07, 4:57 (65-lbs., 20”; sub: 2/3x bodyrow)
    Rajesh N.: 7:53, 1:35 (55-lbs.; sub: squat, 1/3x bodyrow, 4 rounds)

  6. Mrs. F | September 8, 2010 at 12:30 pm

    Rob, you did a great job.

  7. coach | September 8, 2010 at 12:45 pm


    Find out how T got her workout, and check out the comments section of the first time we ran it (

    The phrase “we also had 240 late burpees” comes up—seriously. Not good times, great times.


    • tbferg | September 8, 2010 at 12:59 pm

      Great times. Great, great times. I have the 4 scars to prove it. Really. And I’ll always have the memory of me hobbling around the office for a week and a half, to the amusement and curiosity of my coworkers. Here’s the picture, taken several days after the fact, for your viewing pleasure:

      • coach | September 8, 2010 at 1:11 pm

        Yikes. I remember that, T.

        I also remember thinking, wow, I’ve never seen something get so red and swollen so fast (actual thought, but you’re welcome, anyway)… … …a minute or three passed as Tamra sat there it a bit of shock… … …well, maybe I should get her an ice pack.


        • tbferg | September 8, 2010 at 2:18 pm

          Heh and swollen…

          For the record, though, I’m pretty sure it was Melody that finally brought the ice pack. You stood there staring at me like I was a creature in the zoo, then asked if I was ready to try again. You were almost murdered that morning.

          • coach | September 8, 2010 at 2:35 pm

            Whoa, wait a minute. I said I thought about getting the ice pack. I never said I went to get it.

            Noted. But, it never hurts to ask.


  8. joepap | September 8, 2010 at 3:38 pm

    Hey all.

    If anyone is looking to do something fun to do tonight, there is a group of firefighters running from the Santa Monica Pier to ground zero. We welcomed them to DC yesterday. They are scheduled to get to ground zero on 9/11. They are are from Australia, FDNY, and other groups around the country. They are running across the country in honor of 9/11.

    The DC Fire Department Pipe Band will playing tonight for them at Fados near the verizon center around 7pm till 11. Fados is donating proceeds to the 9/11 family fund.

    If you want to see my butt in a kilt playing some bagpipes for some great athletes that are remembering the Hero’s and victims of 9/11 stop by and say hello!

    Sorry for the spam 🙂 Stay safe,


    • christyphillips | September 8, 2010 at 4:13 pm

      Joepap in a kilt? Fados Irish Pub? Australian firefighters?!?!!! This sounds too good to be true, I might try to make it over there…

  9. Special K | September 8, 2010 at 3:53 pm

    For the record, I did not deadlift 155lbs. It went like this:

    Awesome, Mel-coached PR from the Total: 225lbs
    Today’s mythical blog weight: 155lbs
    Today’s starting weight: 135lbs
    Today’s mid-WOD weight: 115lbs
    Today’s make John vomit weight: 115lbs

  10. stuwags | September 8, 2010 at 10:30 pm

    Thank you coaches for the focus on back position today and your explanation in great detail. I will be working on this to improve my position!


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