Monday, September 20, 2010


  1. coach | September 20, 2010 at 9:20 am


    Two things:

    1. Nice job this morning. It’s not always easy to put all of the information you receive into a movement or performance that looks good to us and feels good to you. And, just when you think you have it, we might layer on some extra data point.

    Today, that was the pre-brace—making six (previously five) steps to successful deadlifting.

    It’s working. It’s getting better.

    2. Avoid a low physical presence—we’re not down with L.P.P. Simply put, walk around town like you own the place, and sit up straight. Good presence and posture means good movement.

    I gave the 8a a cue I used to hand out all of the time in the “Globo” days. As you get email or other message notifications throughout the day, use that alert as a reminder to fix your posture, and sit or stand up straight. It really is as simple as that.


    • mchofia | September 20, 2010 at 10:51 am

      I discovered something interesting today. When I sit up straight my work monitor is not at eye level. I am sure this contributes to my poor posture over the day I compensate to be on eye level with the monitor.

      I now have to pimp my cube so that I am not placed in a poor position.

  2. coach | September 20, 2010 at 10:05 am

    Alex M.: 285-305-285-285-285-lbs.
    Erez Y.: 285-305-285-285-285-lbs., 6:33
    Mead O.: 205-205-205-205-205-lbs., 10:59
    Derek B.: 255-275-255-255-255-lbs., 6:31
    Robbie S.: 245-255-255-255-255-lbs., 6:43
    Ted K.: 225-225-225-225-225-lbs., 6:36.4 (sub: 1600m row)
    Jared M.: 225-225-225-225-225-lbs., 5:58
    Larry B.: 150-150-150-150-150-lbs., 8:06
    Kris C.: 150-165-165-155-145-lbs.
    Katie M.: 115-130-140-145-145-lbs., 6:37
    Sara S.: 120-135x-125-125-125-lbs., 8:23
    Jessy C.: 115-120-125-115-115-lbs., 8:04
    Emilie L.: 110-120-130-130-130-lbs., 6:55
    Jeremy N.: 315-335-355-375x-335-lbs., 6:27
    Rob K.: 285-305-305-305-305-lbs.
    Neil A.: 275-305-315-315-315x-285-lbs.
    David O.: 255-285-285-285-285-lbs., 7:13
    Mike S.: 255-285-285-285-285-lbs., 6:06
    David S.: 255-265-275-275-275-lbs., 6:32
    John B.: 255-285-305-305-305-lbs., 5:27
    Sidra C.: 205-225-225-235-235-lbs., 8:05
    Caitlin S.: 185-205-205-205-185-lbs., 6:49
    Brian T.: 185-205-205-205-185-lbs., 5:58
    Mayra C.: 155-175-185-185-185-lbs., 8:09
    Ryan D.: 135-150-165-175-185-lbs., 5:24
    Cristian D.: 95-115-135-150-150-lbs., 3:42 (sub: 800m run)
    Anne M.: 110-120-130-140-145-lbs., 10:43
    Diana D.: 75-75-75-85-95-lbs., 3:52 (sub: 800m run)
    Holmes H.: 125-140-155-155-155-lbs., 7:09
    Joe P.: 325-325-325-325-325-lbs., 7:16
    Jeff W.: 245-280-290-300-300-lbs., 8:07
    Bill G.: 245-275-285-285-285-lbs., 6:39
    Ivy F.: 225-255-265-275-285x-lbs., 8:00
    Johnny A.: 195-225-235-235-235-lbs., 7:09
    Set S.: 105-115-115-115-105-lbs., 8:52
    John G.: 205-225-235-235-235-lbs., 7:59
    Dave R.: 265-295-315-325-335-lbs., 6:52
    Ralph A.: 255-285-305-315-325-lbs., 8:26
    Kevin C.: 150-165-175-185-190-lbs., 4:22 (sub: 2/3x run)
    Lisa C.: 150-165-175-185-175-lbs., 7:05 (sub: 1600m row)
    Jennifer M.: 95-105-110-110-110-lbs., 8:27
    Ryan B.: 115-130-140-150-150-lbs., 7:06
    Adam C.: 225-275-285x-265-265-lbs., 6:12
    Joseph P.: 365x-335-355-365-365-lbs., 9:40
    Marco M.: 225-285-325-335-345x-lbs., 7:02
    Andrew R.: 255-290-305-320-320-lbs., 7:12
    Thomas M.: 185-195-210-210-195-lbs.
    Keena S.: 150-150-150-150-150-lbs., 8:02
    Angel P.: 135-135-135-135-135-lbs., 4:06 (sub: 2/3x run)
    Chad F.: 195-225-240-250-225-lbs., 7:15
    Josh O.: 245-295-335-385-405-lbs., 7:26
    Sean F.: 205-225-235-245-250-lbs., 5:57
    Adam H.: 185-215-230-240-250-lbs., 6:48
    Koji H.: 205-205-185-190-190-lbs., 6:54
    Josh M.: 195-215-230-240-250-lbs., 6:25
    Anna H.: 155-170-185-200-215x-lbs., 10:16
    Chuck D.: 185-215-215-215-215-lbs., 9:15
    Stuart W.: 185-225-255-270-285-lbs., 6:09
    Antonio G.: 305-320-340-360x-350-lbs., 6:53
    Meghan M.: 185-215-245-260-270-lbs., 6:29 (sub: 1600m row)
    Jerry C.: 165-185-205-215-225-lbs., 10:02
    Wayne C.: 175-195-195-195-200-lbs., 8:21
    Katherine C.: 95-115-125-125-125-lbs., 8:05
    Tyler P.: 215-235-245x-225-225-lbs., 7:30
    Rajesh N.: 95-105-115-135-155x-lbs., 9:32 (sub: 2/3x run)
    Syed Q.: 145-165-185-205-205-lbs., 6:43
    Jenn J.: 145-165-175-175-175-lbs., 8:14
    Kevin W.: 155-175-185-185-195-lbs., 809

  3. jlm9003 | September 20, 2010 at 2:01 pm

    HUGE thanks to Ralph A for cheering me on through the last lap of that run today!!!

    Jennifer M

  4. Erez | September 20, 2010 at 2:12 pm

    Here is a recent article from the Guardian that argues that exercise (and high-intensity exercise in particular) is not an effective weight-loss strategy. Dieting is the key. Interestingly, they also point out that women have a harder time losing weight than men.

    • coach | September 20, 2010 at 3:25 pm

      No surprises there, Erez.

      Aside from its annoyingly, mathematically ignorant low-intensity (read: low-energy use, and risk, pain, and adaptation-free) exercise plug, this article is almost entirely correct and completely in keeping with nearly everything we’ve ever taught. We even have a nice little diagram of the subject over on the running page.

      Nutrition is foundational to health and fitness.


      • Mrs. F | September 20, 2010 at 4:10 pm

        I feel this topic deserves some additional attention. Particularly for those of us who have been eating paleo for almost a year now and not seeing weight loss, the issues of what is a healthy body weight, what techniques do work for weight loss if paleo alone doesn’t do it, and what to do instead (or not) are big topics.

        It’s sad when this article begins by telling people to cancel their gym memberships. Despite the fact that diet makes all the difference, physical movement is life giving.

  5. StuLu | September 20, 2010 at 3:07 pm

    Hey All,

    Two of my DC friends, Diana and Cristian, completed their first “official” WOD today since being called up from the minor leagues over the weekend. I know you will all give them a huge MPH welcome and heaps of encouragement. I am hoping that John will pay homage one day to their homeland and come up with a new branded movement: Something like the “Romanian Twist Jerk” or the “Romanian Get Down” (as a contrast to the Bulgarian Get Up).

    Anyway, Diana and Cristian…welcome to the place that changed my life..and will yours as well. As friends I give you these important pieces of advice to make your stay a more comfortable one:

    1. Don’t be late. EVER.
    2. Respect the Box. Respect your Team. Respect the Coaches. They will all respect you, undyingly.
    3. Wear colorful LuLu Lemon outfits. Coach John really appreciates this style addition in the box. And he might give you a hug in return.
    4. Commit to the next day’s WOD BEFORE you know what it is. No Cherry Picking!
    5. Work out every single day that you can…your body will tell you when to rest…not your brain. (Though – I guess they are attached).
    6. No matter how sore you may feel from the workout the day before…it will all disappear when you enter the box the next day.
    7. Finish on Your Feet. Always!
    8. This is not a weight loss program, or a get ripped fast regiment, it is a daily adventure into unknown territories of your body and mind. Ultimately, it IS the “best hour of each day.”
    9. Check out your pectoral definition over the next four-weeks. You will be amazed at what this daily adventure is doing for your body. Flex and enjoy in the mirror as needed. Wear LuLu Lemon tops to accentuate.
    10. You may start each workout alone – but you will finish in the arms and encouragement of those around you. Take their energy when you need it. GIve it back when they need it. Never let a fellow athlete stand alone.
    11. If your feeling any injuries – rub it down with fish oil. At least that’s what others seem to do here.

    Good Luck you two….the best is yet to come – and you are about to take the most wonderful ride of your life.

    StuLu-(Was that a Nickleback song playing on today’s video of Murph?)

  6. djcristi73 | September 20, 2010 at 9:25 pm


    Thanks so much for the warm welcome and the wise advice. And thank you all who were there this morning.

    For the past couple of weeks I’ve been sore every single day but I am looking forward to the ride. I have a feeling that I’ll enjoy it a lot.

    But before that I gotta go order some LuLu Lemon gear and some fish oil.


  7. joepap | September 20, 2010 at 9:26 pm

    Nice work Josh O! That’s some solid weight.


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