Monday, February 21, 2011

Monday, February 21, 2011

***Important Announcement***
MPH will be closed on Monday, February 21 for the President’s Day holiday. We will resume a normal class schedule on Tuesday, February 22.

POSE ® running v. Conventional…something (or, Us v. Them).
POSE ® running, when combined with a dedicated mobility protocol and frequent skill practice, improves running economy and reduces injury potential. Look for an upcoming announcement on the first MPH Running Clinic of 2011, or join our Running Team!

for time:
row -or- run 5k

Compare results to January 1, 2010.


  1. T | February 20, 2011 at 11:08 pm

    for time, run 5k:

    1) This is the first time I’ve actually run a 5k, so while the time is not impressive, I’m proud of the accomplishment because I did not stop or walk at any point.
    2) I think I could have run this a little faster, but I’m trying to POSE on a treadmill, and I don’t have the hang of it yet. I might also have set the pace a little slower than necessary because I tend to start out too fast and then fall apart.

    • T | February 21, 2011 at 1:02 pm

      I also popped into CrossFit LifeSpark tonight for their WOD:
      For time, 5 rounds
      10 hang power clean at 66 lbs
      20 box jumps 8″ box (this is my kind of box jump!)
      10 knees to elbows on floor (holding clean bar)


      Then, about 1.5 hours of gymnastics work: forward/backward rolls, backward rolls into handstands (which at first I thought was a joke), free-standing handstands, cartwheels – it was fun, and useful, I think.

  2. Rob | February 21, 2011 at 8:24 am

    Good to see that the Pose guys are putting all of their efforts into their product, rather than into their marketing.

  3. jwood30 | February 21, 2011 at 9:43 am

    5k time – 30:10 That video is really funny. Jeff

  4. operationyetifit | February 21, 2011 at 12:03 pm

    WOD’s from Cocoa Beach

    Thursday (travel day kept it light)
    3 rounds
    20x push ups
    90 second rest between rounds

    Friday (at Crossfit Cocoa Beach)

    5×5 Hang Power Clean
    Sakar: (95-115-115-135-145)
    Charles: (75-95-115-135-145)


    5 rounds:
    5x body blasters
    10x ab mat sit ups
    15x push ups
    20x wall ball (20lbs, 8.5 ft target)

    Sakar: 24.57
    Charles: 18.48

    Saturday (on the beach)

    5 rounds
    10x burpies
    10x sit ups
    10x squats
    approx 100 meter run

    Sakar: 9.11

    • operationyetifit | February 21, 2011 at 7:06 pm

      Monday (at crossfit cocoa beach)

      Deadlift 1-1-1 (285-305-305)


      15 min amrap
      3x HSPU (sub: down incline push ups)
      5x mountain climbers (2 count)
      5x box jumps (20 inch)
      5x broad jump push ups

      9 rounds even

      see you all tomorrow

  5. joshm08 | February 21, 2011 at 4:09 pm


  6. Mrs. F | February 21, 2011 at 7:05 pm



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