Thursday, June 30, 2011

Thursday, June 30, 2011


DropIn, DropOut

Often, we are asked about drop-in procedures as you, our athletes, travel with a desire to experience other CrossFit gyms. Our advice is plain:

  • Read the affiliate’s website thoroughly; familiarize yourself with their policies and respect them, because you are a guest
  • Call or email the affiliate, inform them of your CrossFit experience and ask if they will host you
  • Arrive early to class, support their community as you would ours, clean up after yourself and thank the coaches for hosting you

Sometimes, we make and own legitimate mistakes with visiting athletes. Other times, we are victims, either in person or online (our Yelp page), because their home facilities have standards and operating modes that are simply different from ours. If you have negative feedback, please speak to us before contacting the affiliate owner directly. Please do not use a public forum like Yelp to express frustration or disappointment—use it for good, not evil. Most affiliate owners are great, hard-working people who deserve an opportunity to run their facility as they see fit, or to have a bad day or make a mistake.

If you have any questions, please let us know.

–Melody, Rebekka and John

hang power clean
1-1-1-1-1

Compare results to November 11, 2009.

then, two rounds per leg; rest amply between rounds:
max single-leg squat @ 25-lbs.

then, three rounds; rest amply between rounds:
max pull-up

Compare both results to March 10, 2010.

7 Comments

  1. jdchristopher | June 29, 2011 at 9:59 pm
     

    ..it’s a good thing I never read yelp reviews from people in Ohio. If your state only has one consonant, it’s dead to me. Sorry, Iowa.

    While I did have an– uhh… interesting experience– while abroad recently, I viewed the trip more as being a goodwill ambassador for MPH than griping on differences at the box. It was a CrossFit workout, so I worked my ass off. But I was also representing MPH, DC, and myself as an athlete. Being on my best behavior just made sense when in another box…. “Ability without honor is useless,” after all.

    MPH fosters a high-level of discipline and camaraderie. Every box appears to be a community in and of itself, at least from what I’ve seen.. coaches, athletes, neighbors.. they all shape the personality of a place. So it makes sense that each box would have a different personality. But “different” does not necessarily mean “bad.”

    In the end, visiting another box was a cool experience. It made me appreciate our unique personality 🙂 … I even convinced one of the coaches to visit MPH on her next trip to DC rather than another box. I’d like to think it was because of my perfect push-ups and boyish good looks, but it probably had more to do with our dual-message t-shirt..

    Plus, every one in the box I visited knew Christy P. from the games. It was like an episode of Entourage. But with burpees.

    –jason

    Reply
  2. Ted | June 30, 2011 at 8:14 am
     

    If you’re traveling, and you want shade and water, that’s what the umbrella by the hotel pool is for.

    Reply
  3. b-kay | June 30, 2011 at 10:21 am
     

    –Scores–
    Borja G.: 165-170-177-lbs., 8r/5l, 5r/4l, 26, 16, 12
    Derek B.: 155-160x-157x-lbs., 10, 4, 5 (sub: 7x prom s.l.s, 18″)
    Jeff T.: 135-135-140-lbs., 8, 9, 7 (sub: 7x prom s.l.s, 18″)
    Michael F.: 140-147-160-lbs., 15, 18, 15 (sub: 7x prom s.l.s, 11″)
    James C.: 115-130-140-lbs., 12, 9, 3 (sub: 7x prom s.l.s, 18″)
    Ted K.: 115-125-125-lbs., 8, 10, 10 (sub: 7x prom s.l.s, 18″)
    Jen M.: 105x-95-100-lbs., 8, 9, 7 (sub: 7x prom s.l.s, 18″)
    Jon H.: 125x-120-125x-lbs., 13, 8, 6 (sub: 7x prom s.l.s, 18″)
    Christine S.: 100x-95x-85-lbs., 16, 10, 7 (sub: 7x prom s.l.s, 14″)
    Kris C.: 97x-95-90-lbs., 20r/18l, 16r/12l, 6, 2, 1 (sub: monster strict pull-up, orange)
    Phil S.: 120-125x-115-lbs., 4r/3l, 2r/2l, 17, 15, 13
    Jason C.: 80-80-80-lbs., 19, 13, 12
    Mayra C.: 97-100-105x-lbs., 3, 3, 1 (sub: 7x prom s.l.s, 18″, jump-stretch strict pull-up, blue)
    Keena S.: 92-95x-90x-lbs., 42, 1, 1, 1(sub: pushup, monster strict pull-up, orange)
    Katie M.: 85-90x-87x-lbs., 1, 2, 1 (sub: 7x prom s.l.s, 18″)
    Marco M.: 175-190-200-185-185-lbs., 2r/2l, 9r/8l, 22, 13, 8
    Dave R.: 195-205-215-225x-225-lbs., 27l/12r, 10l/11r, 14, 8, 6
    Edward H.: 135-155-165-175-175x-lbs., 4, 4, 6 (sub: 7x prom s.l.s, 18″, jump-stretch strict pull-up, blue)
    Keith H.: 95-95-95-95-95-lbs., 12, 7, 5 (sub: 7x prom s.l.s, 14″, strict bodyrow)
    Set S.: 90-90-93-96x-95x-lbs., 4, 1, 1 (sub: 7x prom s.l.s, 18″, jump-stretch strict pull-up, blue)
    Benjamin T.: 95-105-115-125-125x-lbs., 2r/1l, 2r/1l, 10, 10, 9
    Travis O.: 115-125-135-145-145-lbs., 8l/4r, 4l/3r, 6, 4, 3 (sub: jump-stretch strict pull-up, blue)
    John M.: 75-95-105-110-115-lbs., 8, 7 5 (sub: 30″ squat hold, strict bodyrow)
    Thomas B.: 75-75-75-75-75-lbs., 2, 8, 8 (sub: high hang power clean, 7x prom s.l.s, 18″, jump-stretch strict pull-up, blue)
    Diane N.: 35-35-35-35-35-lbs., 5, 5, 5 (sub: high hang power clean, 7x prom s.l.s, 18″, jump-stretch strict pull-up, green)
    Josh M.: 130-145-155-160-165-lbs., 1l/1r, 1l/1r, 33, 22, 20
    Wayne C.: 120-135-145-155-155x-lbs., 8, 5, 5 (sub: 7x prom s.l.s, 14″, ring pull-up)
    Ben T.: 115-125-130-135-125-lbs., 15, 15, 16 (sub: 7x prom s.l.s, 18″)
    Sean F.: 105-115-125-135-135-lbs., 2r/3l, 2r/3l, 11, 12, 12
    Neil A.: 105-115-125-135-135-lbs., 7l/5r, 4l/4r, 11, 11, 11
    JC L.: 105-115-125-125x-115-lbs., 4, 3, 3 (sub: 7x prom s.l.s, 18″)
    David S.: 130-145-155-160-155-lbs., 26, 20, 11 (sub: 7x prom s.l.s, 18″)
    Sean M.: 7, 4, 3, 3, 3; 2, 2, 2 (sub: max ring dip + 30″ “N” hold, 30″ squat hold, strict pull-up)
    Mark C.: 125-135-145x-140-140-lbs., 0:60, 0:40, 12, 12, 8 (sub: squat hold, strict bodyrow)
    Tyson S.: 125-125-135-145-145-lbs., 15, 13, 9 (sub: 7x prom s.l.s, 18″)
    Danny M.: 65-75-85-95-95-lbs., 20, 15, 15 (sub: 7x prom s.l.s, 18″)
    Chris C.: 65-75-85-95-95-lbs., 8r/7l, 6r/6l, 8, 4, 4
    Malcolm F.: 55-55-65-75-75-lbs., 0:50, 0:30, 15, 6, 6 (sub: squat hold, strict bodyrow)
    Jenn J.: 65-75-75-75-75-lbs., 0:52, 0:42, 4, 5, 4 (sub: plank hold, jump-stretch strict pull-up, blue)
    Julie G.: 55-65-75-80-80-lbs., 3, 2, 3 (sub: 7x prom s.l.s, 18″, jump-stretch strict pull-up, red)
    Meghan M.: 150-160-165-170-175-lbs., 11r/6l, 5r/5l, 15, 14, 11
    John B.: 140-155-170-185-175-lbs., 11r/11l, 9r/9l, 15, 4, 8
    Alex M.: 135-155-170-185x-175-lbs., 31, 18, 14 (sub: 7x prom s.l.s, 15″)
    Leigh T.: 115-130-145-150x-150-lbs., 8, 4, 2 (sub: 7x prom s.l.s, 24″)
    Andrew R.: 110-120-140-155x-150-lbs., 14, 8, 6 (sub: 7x prom s.l.s, 15″, strict pull-up)
    Jerry C.: 95-115-135x-125-125x-lbs., 5, 3, 4 (sub: 7x prom s.l.s, 15″)
    Chris T.: 85-95-105-115-125-lbs., 10, 10, 5 (sub: 7x prom s.l.s, 15″)
    Kaisa A.: 75-85-85-85-90x-lbs., 5, 3, 3 (sub: 7x prom s.l.s, 15″)
    Alissa G.: 95x-90x-90-95x-95x-lbs., 3, 1, 1 (sub: 7x prom s.l.s, 18″, monster strict pull-up, orange)
    Brad R.: 55-65-75-85-85-lbs., 5, 5, 5 (sub: mid-hang power clean, jump-stretch strict pull-up, orange)
    Jennifer M.: 65-75-85-90-95x-lbs., 10, 5, 2 (sub: 7x prom s.l.s, 11″, jump-stretch strict pull-up, red)
    Kate R.: 50-50-55-55-60-lbs., 9, 6, 2 (sub: mid-hang power clean, 7x prom s.l.s, 11″, jump-stretch strict pull-up, red)
    Sandra R.: 50-55-65-75-85-lbs., 8, 5, 5 (sub: mid-hang power clean, 7x prom s.l.s, 18″, jump-stretch strict pull-up, blue)
    Edvard F.: 125-125-135-140-140-lbs., 23, 14, 7 (sub: 7x prom s.l.s, 18″)
    Ryan S.: 115-125-135-140-140-lbs., 8, 5, 6 (sub: 7x prom s.l.s, 18″)
    Laurie W.: 65-70-70-75-80-lbs., 11, 6, 6 (sub: 7x prom s.l.s, 18″)
    Ryan M.: 75-75-85-85-95-lbs., 0:58, 0:49, 8, 4, 3 (sub: mid-hang power clean, plank hold, strict bodyrow)
    Sonal M.: 55x-50-50-50-55-lbs., 5, 5, 5 (sub: mid-hang power clean, 7x prom s.l.s, jump-stretch strict pull-up, green)
    Arvin G.: 45-55-55-60-65-lbs., 30, 11, 7 (sub: mid-hang power clean, 7x prom s.l.s, 20″, strict bodyrow)

    Reply
  4. No Doubt | June 30, 2011 at 11:19 am
     

    For a busy guy, he sure wrote a long review. MPH isn’t for everyone–it’d be weird if we didn’t elicit a strong negative reaction once in a while.

    Reply
  5. Anna Hosea | June 30, 2011 at 1:13 pm
     

    The Army has officially banned soldiers from wearing “toe shoes” while training citing image concerns. http://tinyurl.com/3r3jm2l #theclothesdon’tmaketheman

    Reply
  6. jdchristopher | June 30, 2011 at 3:29 pm
     

    Speaking of visiting other boxes… I got notification that I have to go to Montreal in a couple of weeks…

    Any one ever been? Suggestions for a CrossFit box? Better yet, does anyone know what “burpee” in French is? “Le burpee” just doesn’t sound right…

    –jason

    Reply
  7. T | July 3, 2011 at 11:31 am
     

    hang power clean
    1-1-1-1-1

    then, two rounds per leg; rest amply between rounds:
    max assisted single-leg squat to 16″ bench

    then, three rounds; rest amply between rounds:
    max assisted pull-ups on rings

    121-121-132-143x-132, 32r, 23l, 9

    Reply

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