Saturday, March 12, 2011


  1. mcard74 | March 12, 2011 at 9:33 am

    The Value of the POW MPH Standard

    Okay, so I’ve never posted anything here before. Usually I go to the Mindbody-schedule-your-class page and avoid the MPH home page for fear of actually seeing the WOD and thinking, “Yeah, that’s just crazy, I’m staying in bed.” (Like today’s WOD for example, YIKEs!) So, because I have a rather unusual work schedule, in addition to going to MPH I also occasionally go to CrossfitFairfax (CF). Good place, great trainers (not as totally awesome as ours of course), and nice people as most all Crossfitter’s are, etc. CF does not have a POW policy. Now first impression of the POW standard might be thought of as a bit…unusual and/or excessive (not that I ever thought that, no-no, uh-uh, no way). And even though CF doesn’t have a POW, I still follow it (MPH REPRESENT!). Today I went to CF’s 07:30am class (teach me to sign up for MPH 8:00am class EAR-LEEE!). The WOD there? 8 rounds, Tabata: Squats, Sumo Deadlift High Pull, Push Press. We partnered up, 2 heats; one partner counts the reps for the other. My partner goes first, I count the reps for him and write it down on the clipboard. But then when I’m up, I hand the clipboard over to my partner. My partner goes to the wall and sits down, legs out (though he does get up again before I finished the 8 rounds of squats). Now maybe I’m being a bit unfair here, he did the WOD, it wasn’t easy, he pushed himself, he’s breathing hard, and he’s tired, I get it. Hech, I just got off a 12 hour shift, I’m somewhat fatigued, sleepy and a bit hungry myself. But seeing him do that, it was like…how do I put this…it was like he gave up on me before I even started. It was a bit…disheartening. Again, it may be the sleep-deprivation talking, but I was a bit put off. Usually when I think of the MPH POW standard I’m thinking, “I am not going to be responsible for making the class do burpees. Once (if) I manage to make it back to the car, I can sit/relax.” The affect, “…kneeling, leaning, lying or sitting down post workout,…” has on the disposition of fellow Crossfitters was not foremost in my mind; till today. So to our trainers, thank you! Thank you for the POW standard, great idea!

  2. Ted | March 12, 2011 at 9:38 am

    42:59 (The Dana, Mission Bay, San Diego) pull-up substitution: 1st, surgical tubing wrapped around the base of a palm tree, horizontal pull-downs until the tubing snapped (round 2); 2nd, pool umbrella placed across two pool chairs until the stability became a major factor (round 2), 3rd, body rows to a wheel chair railing on the flat part of the ramp to the women’s restroom on Mission Bay Park (rounds 2 and 3).

  3. b-kay | March 12, 2011 at 11:23 am

    Dave R.: 28:37 (sub: strict pull-up; 1/2x strict pull-up, round 2)
    Meghan M.: 28:42 (25-50-25)
    Sidra C.: 23:42 (25-50)
    Ryan D.: 34:04 (2/3x pull-up, round 3)
    Glenn C.: 29:34 (sub: jump-stretch strict pull-up, blue; 25-50)
    Lisa C.: 26:44 (sub: jump-stretch strict pull-up, blue; 25-50)
    Roselena R.: 27:20 (sub: jump-stretch pull-up, red; 25-50)
    Brian T.: 30:57 (25-50-50)
    Christine S.: 26:25 (25-50)
    Alex M.: 30:09 (25-50-50)
    Cristian D.: 25:03 (sub: jump-stretch strict pull-up, blue; 25-50)
    Bobby M.: 23:30 (sub: jump-stretch strict pull-up, green; 25-25)
    Alex H.: 25:11 (25-50-25; sub: strict pull-up)
    Steve M.: 29:33 (sub: jump-stretch pull-up, red; 25-50)
    Michael F. 23:32 (25-50-25)
    Stuart W.: 29:32 (25-50-50)
    Jim M.: (sub: jump-stretch strict pull-up, blue; 25-50-25)
    Josh O.: 24:39 (25-50-50)
    Larry B.: 27:30 (sub: jump-stretch strict pull-up, blue; 25-50)
    David S.: 30:10 (25-50-50)
    Erez Y.: 30:29 (25-50-50)
    Neil A.: 30:29 (25-50-50)
    Alissa G.: 33:26 (sub: jump-stretch strict pull-up, blue, incline pushup; 25-50)
    Jason C.: 18:15 (sub: jump-stretch strict pull-up, red; 25-25)
    Josh M.: 32:09
    James C.: 18:33 (sub: jump-stretch strict pull-up, blue; 25-25)
    Katie M.: 29:04 (sub: jump-stretch strict pull-up, red; 25-50; 1/2x strict pull-up, round 2)
    JC L.: 29:18 (sub: jump-stretch strict pull-up, blue; 25-50)
    Christy P.: 23:54
    Jenn J.: 31:58 (sub: jump-stretch strict pull-up, green, incline pushup; 1/2x incline pushup, round 3, 25-50)
    Thomas M.: 29:37 (25-50-50)
    Set S.: 29:17 (sub: jump-stretch strict pull-up, green, incline pushup; 25-50)
    Livia S.: 16:20 (sub: 15x knee pushup, 15x bodyrow, 2 rounds; 25-50)
    Jesse L.: 33:28 (sub: jump-stretch strict pull-up, green; 25-50)
    Caitlin S.: 13:45 (sub: jump-stretch strict pull-up, blue; 25-25)
    Mike S.: 25:40
    Bradley D.: 19:53 (sub: jump-stretch strict pull-up, green; 25-50)
    Andrew L.: 10:02 (25-25)
    Bill G.: 30:06 (25-50-50)
    Steve D.: 28:20 (25-50-50)
    Pete S.: 27:05 (sub: jump-stretch strict pull-up, green; 25-50)
    Julie G.: 23:15 (sub: jump-stretch strict pull-up, green, incline pushup; 25-25)
    Jim M.: 28:52 (sub: jump-stretch strict pull-up, blue, 25-50)

    • b-kay | March 12, 2011 at 11:24 am

      Notes for today:
      -35-minute time limit

  4. rdavies05 | March 12, 2011 at 1:42 pm

    Thanks everyone for the encouragement today – much appreciated.


  5. sonowhat | March 12, 2011 at 2:04 pm

    Does that guy in the pic actually work out here?? 🙂

    Hey folks. That seems like a killer WOD. My WOD today (@ Crossfit 516 in Long Island):

    15 GHD Situps

    Then 21-18-15-12-9-6-3
    -Push ups
    -24″ Box Jumps

    15 GHD Situps

    Never done GHD Situps before; Rx-ed was 35x to start and finish.

    Anyway, still box-hopping in NYC until I get settled into a place up here. Have checked out out three boxes so far. The communities have been pretty tight overall but I have to admit that when I need an extra push, its the MPH coaches and crew that pop in to my head telling me to get lower, stay tight and push through. So thanks. Miss you guys.


  6. joepap | March 12, 2011 at 8:03 pm

    @ work

    had a weird urge to run and it was nice out…please tell me 4 laps at banaker is a mile, didn’t really feel long enough…

    25 squats, push ups, situps
    1 mile run
    25 squats, push ups, situps


  7. T | March 13, 2011 at 4:12 am

    for time:
    25x squat
    25x pushup
    25x assisted strict pull-up (on rings)
    25x sit-up
    50x squat
    50x pushup
    50x strict bodyrow
    50x sit-up
    25x squat
    25x pushup
    25x strict bodyrow
    25x sit-up

    dnf (30 minute time limit)
    I tried to use as little assistance as possible on the asp-u(or), and it not only slowed me down, but it taxed my muscles, which really affected me later in the WOD. Those last strict bodyrows were awful. And I got stopped there.

  8. jlm9003 | March 13, 2011 at 8:42 am

    From my parents condo in Florida.. No pullup sub in sight so added light thrusters to squats for some fun (10#DBS were the heaviest..) jog with dad later:)

    25xthrusters w20#
    25xincline pushup
    50xincl pu


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