Monday, November 22, 2010


  1. Andrew | November 21, 2010 at 9:42 pm

    Have fun with that…

    • coach | November 21, 2010 at 9:58 pm

      You want in again, Andrew? Quit lurking and come take another crack at this thing. You’re worse than StuLu.

      Gang: District CrossFit’s fearless leader and recently American-Open-qualified weightlifter was the first to try this workout at our place a few weeks ago. At a certified bodyweight of 69 kilograms (152 pounds), he managed a set (and-a-half) at 205 pounds and the rest at 195 pounds. This workout is an MPH-DCF mashup of the highest quality. It’s almost guaranteed to make you vomit. Almost. Right, Andrew?


    • coach | November 21, 2010 at 10:05 pm

      Come to think of it, I think this was the ONE workout that galvanized your training, Andrew.

      Therefore, we have now named it after you…


  2. MEEEEEEEEEP! | November 21, 2010 at 11:14 pm

    shouldn’t you guys be sleeping?

  3. Andrew | November 22, 2010 at 9:15 am

    I could be wrong but I think I finished one set at 225 (because we thought that would be a good place to start) then realized it was the most horrendous pain known to man. Did 1.5 at 205; realized it didn’t get any easier. Then did 3 at 195; culminating in a whole bunch of fails on the last rep.

    This workout is guaranteed to do two things:

    1.) Make you realize you can indeed vomit after 45 seconds of work.
    2.) Fix THE ONE THING that’s wrong with your Clean and Jerk.

    Thanks for the name.

    Coach/Owner District CrossFit
    (202) 642 5144

    • coach | November 22, 2010 at 9:28 am

      You’re right. I forgot that set at 225 pounds, probably because it looked more like hang squat clean and walking lunge. But, you made it work.

      Also, thanks for the sign-off. We almost forgot who you were and which gym you run.

      If anyone is wondering why we call him “Milk”, it’s because he survived 19 days of the 30-day Gallon of Milk a Day (GOMAD) challenge—the only person who has ever tried that proven weight-gain strategy and lost weight. Don’t try that at home, folks.


  4. coach | November 22, 2010 at 9:44 am

    Ralph A.: 120-130-135x-130-130-lbs.
    Borja G.: 120-130-140-140-140-lbs.
    Derek B.: 110-120-130-135-135-lbs.
    Robbie S.: 105-115-125-135-140-lbs.
    Sidra C.: 100-105-110x-100-100-lbs.
    David S.: 100-105-110-115-115-lbs.
    Josh M.: 115-120-125-130-135-lbs.
    Brian T.: 105-110-115-120-125-lbs.
    Glenn C.: 105-110-115-115-115-lbs.
    Caitlin S.: 90-95-100-105-110x-lbs.
    Livia S.: 40-50-50-50-50-lbs.
    Campbell R.: 55-55-55-55-55-lbs.
    Noland C.: 65-65-80-80-85-lbs.
    Ross K.: 65-65-65-65-65-lbs.
    Larry B.: 85-90-90-95-95-lbs.
    Cristian D.: 80-85-90-90-90-lbs.
    Ryan B.: 40-45-50-50-55-lbs.
    Diana D.: 25-30-35-35-35-lbs.
    David O.: 135-145-150-150-150-lbs.
    John B.: 135-145-145-150-150-lbs.
    Jeremy N.: 185-205-205-205x-185-lbs.
    Steve D.: 135-145-160-175-175-lbs.
    Ted K.: 75-85-85-90-90-lbs.
    Bill M.: 65-75-75-80-80-lbs. (sub: hang squat clean + push press)
    Jessy C.: 65-75-80-85-85x-lbs.
    Kris C.: 65-75-80-85-85x-lbs.
    Michael F.: 55-65-75-75-75-lbs.
    Christine S.: 65-65-75-75-75x-lbs.
    Ryan D.: 75-85-90-90-90-lbs.
    Mayra C.: 75-80-80-75-70-lbs.
    Jon H.: 55-65-65-70-75-lbs.
    Pete S.: 25-25-25-35-35-lbs.
    Ivy F.: 100-110-115-115-115-lbs.
    Bill G.: 110-125-135-140-140-lbs.
    Jeff W.: 85-95-105-110-110-lbs.
    Jim M.: 70-80-85-85-85-lbs.
    Mead O.: 75-75-75-75-75-lbs. (sub: hang squat clean + push press)
    Joe P.: 170-185-190-190-190x-lbs.
    Dave R.: 185-190-195-200-205x-lbs.
    Johnny A.: 95-105-115-115-115x-lbs.
    Keith H.: 95-105-115-115-115-lbs.
    Drew P.: 115-125-135-145-155x-lbs.
    Mark C.: 95-105-105x-85-x-lbs. (sub: hang squat clean + push press)
    Lisa C.: 60-70-70-70-70-lbs.
    Linda K.: 35-45-45-50-50-lbs.
    David C.: 75-85-90-90-90-lbs.
    Adam C.: 125-135-145-155x-145x-lbs.
    Rob K.: 135-140-140-145x-140-lbs.
    April H.: 40-40-45-50-50-lbs.
    Jung S.: 25-25-25-25-30-lbs.
    Sean M.: 115-125-125-125-125-lbs.
    Tod C.: 115-115-115-115-115-lbs.
    Andrew R.: 110-110-110-110-110-lbs.
    John G.: 105-115-125-135-135-lbs.
    Stuart W.: 85-95-85-85-85-lbs.
    Angel P.: 65-80-75-75-75-lbs.
    Sean F.: 85-95-100-100-100-lbs.
    Thomas M.: 75-85-95-95-85-lbs.
    Jen M.: 70-80-90-85-85-lbs.
    Anna H.: 65-75-80-75-75-lbs.
    Chuck D.: 65-75-85-90-90-lbs.
    Marc H.: 65-75-75-80-85-lbs.
    Meghan M.: 120-135-145-155-165-lbs.
    Wayne C.: 100-110-120-130-130-lbs.
    Jonathan H.: 100-110-120-130-135x-lbs.
    Erez Y.: 90-100-110-120-125-lbs.
    Ricky B.: 85-105-115-125-x-lbs.
    Leigh T.: 65-75-75-75-75-lbs.
    Sara J.: 65-75-85-85-85-lbs.
    Leota B.: 75-85-90x-85x-75-lbs.
    Jenn J.: 50-55-60-65-65-lbs. (sub: muscle clean + push press)
    Katherine C.: 55-65x-60-60-60-lbs.
    Jennifer M.: 55-60-55-55-55-lbs.
    Set S.: 55-55-55-55-55-lbs.
    Jesse L.: 35-35-35-35-45-lbs.
    Jerry C.: 50-50-50-50-55x-lbs. (sub: single-arm hang squat clean + push jerk)

  5. Mrs. F | November 22, 2010 at 12:19 pm

    3 things:

    1- This workout rocked. The added time element really helped me to stop thinking about how heavy the weight was going to be, and to use the most efficient form to move fast.

    2-Teal, Ted, Ted’s wife Mary, and I went to the Whole9 workshop held at Bowie Crossfit on Saturday. A lot of the information was very basic, but they put an interesting spin on it. The most important take aways I got from it were to evaluate whether any particular food choice makes you more healthy or less healthy before you decide to eat it. This includes ethical considerations about how and where your food is raised or grown. Also valuable were their pre and post workout meal tips. 15-75 minutes pre WOD, consume a small portion of protein and a little bit of fat to send a message to your muscles that they will have to release stored glucagon soon. And post (high intensity) workout- a palm size portion of protein and a dense carb and no fat will replenish your energy stores and get muscle repair going quickly. (Fat slows the up-take of carbohydrate.) There was plenty more, but those are a couple of tid bits.

    3- You MUST see the movie 127 Hours about Aron Ralston, the hiker who had to cut off his own arm to survive a serious hiking accident. The story is so inspirational, you will never think about pain in quite the same way. Bring on the next Hero WOD, because I’ll be thinking “at least I don’t have to cut off my own arm.”

  6. djcristi73 | November 22, 2010 at 2:35 pm

    Thanks for the post. Did they provide any specifics as to what the – I assume paleo – dense carb might be?

    I am still trying to figure things out in terms of nutrition, and while I’ve been say 95% paleo, I feel I’ve been eating kind of haphazardly in terms of allocating the right kind of components both during workout days and during the week.

    Thanks again,

  7. campbell | November 22, 2010 at 2:47 pm

    Found this Time article on CNN about a boy whose seizures abated when he switched to a primarily-fat-no-carb diet. It’s short but seems to echo much of what Robb says: Our diets can fix what ails us, without resorting to the medicines pushed by the medical/pharma industry.

  8. Mrs. F | November 22, 2010 at 2:53 pm

    Cristi- a dense carb source could be sweet potato, butternut squash, beets, and similar vegetables, or a sh-t ton of green leafy vegetables. Fruit is less optimal. The Whole9 folk gave the advice (which I think makes sense), that fruit should never be an “instead” of vegetables, but just an add on of +1 or +2 per day for variety.

    Also, anyone who wishes to be part of the Paleo Eaters Anonymous blog can send me an email at ivy dot lange at gmail dot com with the email address you use to post here (i.e. your wordpress email). I think John might have saved the info about the PEA blog, but the basics are: we are all MPH members and we post our food journals. It’s supportive and a good resource to answer some of the most common questions when changing your diet.

  9. Rob | November 22, 2010 at 3:55 pm

    Just getting off the plane (again). This workout seems terrible. I’ll see you shortly.

  10. Teal | November 22, 2010 at 4:04 pm

    Here’s the link to the NY Times Magazine article,, on children’s epilepsy and the high-fat diet solution. A really interesting scientific read in the vein of “we don’t know why it works, but it does.”


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