Congratulations Rajesh N., for completing our Elements Workshop curriculum!
seven rounds for time:
5x deadlift @ 275/185-lbs.
15x box jump, 24″ platform
then, for time:
This workout is scored by both times.
Compare results to August 8, 2009.
Lookout, Tamra- I am going to kick your ass.
Hey, it’s my first-ever workout at Crossfit MPH! Good times.
So awesome! It’s gonna be a good one.
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!
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.
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)
Rob, you did a great job.
Find out how T got her workout, and check out the comments section of the first time we ran it (http://www.crossfitmph.com/2009/03/15/wod-160309/).
The phrase “we also had 240 late burpees” comes up—seriously. Not good times, great times.
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: https://metamorphitness.files.wordpress.com//2009/03/tamra-shins-bar.jpg
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.
Heh heh..red 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.
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.
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,
Joepap in a kilt? Fados Irish Pub? Australian firefighters?!?!!! This sounds too good to be true, I might try to make it over there…
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
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!