Fourth of July Weekend – July 2 – 4, 2011

Fourth of July Weekend – July 2 – 4, 2011

***Important Announcement***
MPH will be closed from Saturday, July 2 through Monday, July 4 for the Fourth of July holiday. We will resume a normal workout schedule on Tuesday, July 5.

Our Teams project keeps getting better. Beginning in the month of July, the Barbell: Weightlifting and Powerlifting Team and the Running Team will share their respective services—athletes from one team will, on occasion, have the opportunity to train with the other. Improved weightlifting, explosive and stabilization strengths will help our runners go faster, and better stamina and endurance, the preservation of technique and intensity over prolonged periods of time, will improve our lifters’ capacity in all domains—especially those lifters competing in CrossFit competitions. Additionally, Barbell workouts now include more skill-based work (i.e., gymnastics practice) to continue to cultivate body awareness and strength. We are not shifting our focus in either team; but instead, enhancing the service that we provide to help develop more well-rounded, event-ready athletes.

Rest—for the next three days.


  1. jwood30 | July 3, 2011 at 12:48 am

    I just wanted to say that that is an awesome picture.

  2. sofjaved | July 3, 2011 at 4:53 am

    crossfit with alexei in moscow, russia

    As many rounds as possible in 20 minutes:

    5 shoulder press (20 kg)
    10 bent over rows (20 kg)
    15 pike-ups
    20 reverse back extensions

    7 rounds +… 8 pike-ups

  3. bibihan | July 3, 2011 at 4:56 pm

    CrossFit Groton

    50 squats
    1000m row
    50 box jump burpees

    12:34 (10.5″ box jump. I jumped – not stepped. Knee feels fine)


  4. No Doubt | July 3, 2011 at 9:11 pm

    Re: stamina and intensity over longer periods of time… that’s what she said. Re: gymnastics… woooooot.

  5. sofjaved | July 4, 2011 at 11:36 am

    crossfit with alexei in moscow, russia

    for time, 7 rounds:

    5 strict body rows
    10 hang power cleans (20 kg bar)
    15 deadlifts (20 kg bar)
    10 hanging knee raises



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