Friday, September 10, 2010


  1. BrianT | September 10, 2010 at 9:12 am

    I rode home this morning pissed off about the mess I made of today’s wod.
    The last thing John said, in fact the only thing he said, was you need to focus on every rep today. I didn’t and deserved the ass kicking that ensued. What did I learn…
    1. Listen to the coaches
    2. Get your head out of your ass
    3. Which makes it a lot easier to, move your ass.
    Thanks to everyone who cheered me on, much appreciated. Happy Friday!

  2. Mrs. F | September 10, 2010 at 9:31 am

    I was feeling similarly, Brian, but I saw this little video clip, and I realized sometimes pushing through your fears gets you to a better place the next time. Enjoy your weekend everyone.

  3. coach | September 10, 2010 at 10:28 am

    Alex M.: 5:55 (110-lbs.)
    Derek B.: 5:55 (95-lbs.)
    Kris C.: 4:16 (65-lbs.)
    Tamra F.: 6:27 (85-lbs.)
    Ralph A.: 6:43 (95-lbs.)
    Teal B.: 6:46 (75-lbs.)
    Emilie L.: 3:38 (20-lb. dbs)
    Jared M.: 3:09 (35-lb. dbs)
    Bill M.: 3:25 (65-lbs.)
    Kevin W.: 4:12 (25-lb. dbs)
    Antonio G.: 6:15 (105-lbs.)
    Ryan B.: 7:48 (55-lbs.)
    Sara S.: 5:50 (45-lbs.)
    Keena S.: 4:08 (50-lbs.)
    Ted K.: 5:08 (75-lbs.; sub: power clean + push press)
    Robbie S.: 6:37 (105-lbs.)
    Jessy C.: 7:24 (65-lbs.)
    Meghan M.: 7:07 (sub: 30x push press + 30x burpee)
    Jen M.: 9:17 (70-lbs.)
    Sidra C.: 7:03 (80-lbs.)
    Neil A.: 7:21 (140-lbs.)
    Jeremy N.: 4:13
    Sean M.: 7:49 (115-lbs.; sub: 30x push press + 30x burpee)
    Holmes H.: 5:08 (25-lb. dbs)
    Charles H.: 6:37 (115-lbs.)
    Ryan D.: 6:10 (30-lb. dbs)
    Larry B.: 6:27 (30-lb. dbs)
    John B.: 4:17 (85-lbs.)
    Brian T.: 7:48 (95-lbs.)
    Leota B.: 6:02 (55-lbs.)
    Johnny A.: 6:38 (85-lbs.)
    Jeff W.: 9:59 (115-lbs.)
    Ivy F.: 13:32
    Bill G.: 6:02 (95-lbs.)
    Mead O.: 13:30 (85-lbs.; sub: power clean + jerk)
    Christy P.: 5:02
    Dave R.: 5:40
    Adam C.: 9:00 (125-lbs.)
    Linda K.: 4:52 (30-lbs.)
    April H.: 4:59 (30-lbs.)
    Rajesh N.: 5:51 (15-lb. dbs; sub: 1/2x squat clean and jerk)
    Chuck D.: 6:04 (75-lbs.)
    Jerry C.: 7:23 (85-lbs.)

  4. iennacca | September 10, 2010 at 10:40 am

    Hey 7pm, and specially Caitlin and Ricky – really, thanks.

  5. iennacca | September 10, 2010 at 10:53 am

    And in the shameless-plug department: BKay wanted to know last Tuesday about new sports we did over the down week, so I just wanted to tell you guys about our upcoming dragon boat race this Oct 2nd in Philly! Its great fun, even more fun with a bunch of fabulous people (as you all are), and you get a workout somewhere in there as well.

    The race site is; if you want to learn more about d/boat racing, check out We’re practicing this Sunday at their Anacostia marina, if anyone’s interested. And I’m hoping somewhere down the road we can get a CrossFitMPH team together :).

    Happy Friday,


  6. ryanbrenn | September 10, 2010 at 1:24 pm

    Along those lines I want to thank Ralph for cheering me on this morning. I spent the first 15 reps waiting for BK to lower my weight and it wasn’t until Ralph started coaching me that I just picked up the bar and got it done. Thanks!

  7. tubameat | September 10, 2010 at 6:31 pm

    um, 4:13 Jeremy?

    Excuse Me?

    Strong fucking work brother.


    Steve D


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