Monday, July 11, 2011

Monday, July 11, 2011

Unfortunately (for MPH), Ravi S. headed North this spring, home to New York to join the city’s finest, the fuzz, the five-oh, the boys in blue. His last workout with us was in February, but to be fair, after trips to the Middle East and planning his move, he slipped away quietly. So, we’re working out in his honor (and in his absence) today. Ravi was the first athlete to attend a Saturday Free BeginnersWorkout, and, if we’re being honest, we were afraid after the first round that we might have killed him. Seriously. Fortunately, he came back strong the next week to begin Elements, and until he moved away, he was one of our most dedicated athletes, both to his cause and ours. Ravi, we miss you! Safe travels, and good luck in New York.

If you’ve ever completed our free Saturday workout, this one’s for you, too. Enjoy the remix.

–Melody, Rebekka and John

for time:
800m run +
three rounds:
30x squat @ 135/95-lbs.
20x deadlift
10x handstand pushup
+ 800m run


  1. train2live | July 11, 2011 at 5:36 am


    I was often inspired by your performance in the gym. For that I thank you. I wish you well in NY my friend. I hope you will come visit from time to time. Take care.

    Dave O.

  2. coach | July 11, 2011 at 8:55 am

    Borja G.: 27:44 (105-lbs.; sub: 2x pushup)
    Michael F.: 29:22 (105-lbs.; sub: prom hspu, 1 x 45-lb. plate)
    Derek B.: 26:46 (95-lbs.; sub: 2x pushup)
    James C.: 26:55 (85-lbs.; sub: 2x pushup)
    Steve M.: 23:55 (80-lbs.; sub: 2x pushup)
    Jon H.: 27:52 (75-lbs.; sub: 2x pushup)
    Kris C.: 25:38 (65-lbs.; sub: 2x pushup)
    Ted K.: 25:52 (35-lb. dbs; sub: 2x pushup)
    Liz D.: 21:30 (15-lb. dbs; sub: 1/2x front squat; 1x pushup)
    Noreen S.: 21:13 (15-lb. dbs; sub: 30x no-pushup burpee, 1/2x front squat, 1x pushup)
    Robbie S.: 21:22 (35-lb. dbs; sub: 1/2x squat, 2x pushup)
    Jessy C.: 20:17 (20-lb. dbs.; sub: squat, 1x pushup; 2 rounds)
    Aaron B.: 20:32 (30-lb. dbs; 1x pushup)
    Alex M.: 15:05 (30-lb. dbs; sub: 1/2x front squat, 2x pushup)
    Larry B.: 23:34 (30-lb. dbs.; sub: 2x pushup)
    Ashley T.: 23:01 (25-lb. dbs; sub: 2x pushup)
    Terry H.: 17:28 (20-lb. dbs; sub: 1/2x front squat)
    Glenn C.: 25:03 (95-lbs.; sub: 2x pushup)
    Rob K.: 26:41 (95-lbs.; sub: prom hspu, 1 x 45-lb. plate)
    Jeff W.: 26:33 (85-lbs.; sub: 2x pushup)
    Sidra C.: 27:00 (85-lbs.; sub: prom hspu, 1 x 35-lb. plate)
    Keena S.: 15:22 (55-lbs.; sub: 1/2x squat, 1/2x run, 2x pushup)
    Kaisa A.: 22:24 (55-lbs.; sub: 2x pushup)
    Peter H.: 23:00 (30-lb. dbs; sub: 2x pushup)
    Phil S.: 30:00 (65-lbs.; sub: 2x pushup)
    Katie M.: 27:56 (25-lb. dbs; sub: prom hspu, 1 x 35-lb. plate)
    Diana D.: 27:06 (25-lb. dbs; sub: 2x pushup)
    Matthew H.: 25:53 (sub: 2x squat, 1/2x inchworm, 2x pushup)
    Neil A.: 21:46 (sub: squat + jump and reach, 1/2x inchworm, prom hspu, 1 x 25-lb. plate)
    Mayra C.: 21:15 (20-lb. dbs; sub: 1/2x front squat, 2x pushup)
    Charlie S.: 27:18 (30-lb. dbs; sub: 2x pushup; 2 rounds)
    Mike S.: 25:55 (125-lbs.)
    Christy P.: 18:28 (115-lbs.; sub: 2/3x front squat, 3/4x deadlift)
    Josh M.: 22:00 (95-lbs.)
    Cristian D.: 24:39 (75-lbs.; sub: 2x pushup)
    Teal B.: 28:52 (75-lbs.; sub: 2x pushup)
    Jesse L.: 26:12 (65-lbs.; sub: 2x pushup)
    Thomas B.: 24:56 (25-lb. dbs; sub: 2x pushup)
    Ralph B.: 24:30 (30-lb. dbs; sub: 2x pushup)
    Travis O.: 27:13 (30-lb. dbs; sub: 2x pushup; 2 rounds)
    David O.: 26:09 (95-lbs.; sub: 2x pushup)
    Erez Y.: 27:34 (25-lbs.; sub: 2x hollow rock, standing long jump, 2x weighted sit-up)
    Kate R.: 21:23 (20-lb. dbs; sub: 1/2x front squat, 2x pushup)
    Edvard F.: 18:17 (sub: squat, lunge, 2x pushup)
    Dave R.: 25:59
    Josh O.: 22:51 (sub: back squat; 2 rounds)
    Ysbrant M.: 24:54 (65-lbs.; sub: 2x pushup)
    Steve D.: 30:57 (125-lbs.)
    Jennifer M.: 25:24 (45-lbs.; sub: 1x pushup)
    Bill M.: 25:54 (65-lbs.; sub: 2x pushup)
    Brian T.: 31:03 (100-lbs.)
    Clint R.: 26:15 (85-lbs.; sub: 2x pushup)
    Tyson S.: 20:04 (75-lbs.; sub: 2x pushup)
    Stuart W.: 25:23 (95-lbs.)
    Kerstin C.: 21:56 (15-lb. dbs; sub: 1/2x run, 1x incline pushup)
    John M.: 23:16 (25-lb. dbs; sub: 1/2x run, 1/2x front squat, 2x pushup)
    Jen M.: 29:22 (75-lbs.; sub: 2x pushup)
    Wayne C.: 28:50 (85-lbs.; sub: 2x pushup)
    Chris C.: 26:45 (75-lbs.; sub: prom hspu, 1 x 45-lb. plate)
    Ben T.: 26:45 (75-lbs.)
    Pete S.: 29:26 (75-lbs.; sub: 3/4x run, 2x pushup)
    Charlie D.: 27:58 (95-lbs.; sub: 2x pushup)
    Jenn J.: 24:58 (25-lb. dbs; sub: 40x no pushup burpee, push press, 1x pushup)
    David S.: 28:38 (105-lbs.; sub: prom hspu, 1 x 45-lb. plate)
    Danny M.: 24:47 (30-lb. dbs; sub: 2x pushup)
    Bradley D.: 23:27 (30-lb. dbs; sub: 2x pushup)
    Jim D.: 16:01 (25-lb. dbs; sub: 1/2x run, 1/2x front squat, 2x pushup)
    Brad R.: 17:23 (25-lb. dbs; sub: 1/2x front squat, 2x pushup)
    Allison F.: 27:28 (20-lb. dbs; sub: 2x pushup)
    Kathleen K.: 16:01 (15-lb. dbs; sub: 1/2x run, 1/2x front squat, 1/2x deadlift, 1x knee pushup)
    Frances P.: 30:23 (20-lb. dbs; sub: 1x pushup)
    Meghan M.: 24:04 (sub: 2x pushup)
    John B.: 27:47 (105-lbs.)
    Jerry C.: 28:03 (95-lbs.; sub: back squat, 2x pushup; 2 rounds)
    Ryan S.: 28:28 (75-lbs.; sub: prom hspu, 1 x 45-lb. plate)
    Leota B.: 23:12 (65-lbs.; sub: 40x no pushup burpee, 2x pushup)
    Holmes H.: 27:20 (65-lbs.; sub: 2x pushup)
    Alissa G.: 24:58 (60-lbs.; sub: 2x pushup)
    Leigh T.: 29:12 (35-lb. dbs; sub: 2x pushup)
    Ricky B.: 24:38 (30-lb. dbs; sub: 1/2x goblet squat, 2x pushup)
    Scott T.: 29:10 (30-lb. dbs; sub: 2x pushup)
    Arvin G.: 25:07 (20-lb. dbs; sub: 1/2x front squat, 2x pushup)
    Alexis T.: 24:49 (20-lb. db.; sub: goblet squat, single-arm deadlift, 2x sit-up)
    Diane N.: 19:46 (sub: 30x no pushup burpee, squat, 1/2x inchworm, 1x pushup)
    Jeff B.: 16:25 (sub: 30x no pushup burpee, squat, 1/2x inchworm, 2x pushup)
    Katherine C.: 14:48 (15-lb. dbs, sub: 30x squat, 1/2x squat, lunge, incline pushup)
    Bill G.: dnf

    • coach | July 11, 2011 at 8:57 am

      Notes for today:
      –30-minute time limit (out the door)

  3. charleshuang80 | July 11, 2011 at 10:11 am

    Ravi – Good luck ,man. It was always a pleasure working out with you.

    Charles H. @ Crossfit Invictus

    3 rounds:
    6 – 8 reps Backsquat. (tempo; 30X1) [6 reps, 225 lbs]
    rest 90 sec
    5 x bat wing (scapular contraction, tempo: 1519) [35 lbs]


    3 rounds, for time:
    400m run
    30 walking lunge
    15 toes to bar


  4. sofjaved | July 11, 2011 at 11:24 am

    crossfit with alexei in moscow, russia

    As many rounds as possible in 20 minutes:

    3 strict bodyrows
    6 pushups
    9 back extensions
    12 situps

    11 rounds + … 1 pushup

  5. Teal | July 11, 2011 at 1:00 pm

    Ravi, you’re missed!

    Melody…thank you for the push this morning. And to the 8am class for the support.

  6. jlm9003 | July 11, 2011 at 8:19 pm

    Thanks for the credit but I was adjusted to 1x pushup. Grrr pushups!

    Jennifer M

  7. Mrs. F | July 11, 2011 at 11:37 pm

    I did “Ravi” in the Anytime Fitness in Livermore, CA. I couldn’t miss it! 25:00 give or take some seconds (no second hand on my watch) sub: 90lb, 1x pushup. Thanks for the inspiration, Ravi!

  8. bibihan | July 12, 2011 at 12:04 am

    @ Crossfit Groton

    400m backward run (sub: 200 single unders)
    10 kettle bell swings (35lbs)
    40 mountain climbers
    20 swings
    30 climbers
    30 swings
    20 climbers
    40 swings
    10 climbers
    400m backward run (sub: 200 single unders)


    Knee is sore tonight. 🙁


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