Congratulations Amos G., for completing our Elements Workshop curriculum!
—
Tomorrow, the MPH community says goodbye to Stuart W. as he heads to basic training for the United States Army, and then to Officer Candidate School in about 10 weeks. Today, we workout in his honor.
Stuart joined us almost two years ago and has always been…singular, and as ardent a support of us and our athletes as anyone we’ve ever met. What makes Stuart truly unique, however, is that he’s a student of us and our brand of fitness, and a truly honorable athlete. If he doesn’t meet a standard in a workout, he calls it as we do, if not before. He exemplifies the “coachability” we desire from everyone, including ourselves. An inaugural Barbell: Weightlifting and Powerlifting Team athlete, Stuart may be the most improved athlete we’ve ever coached. He was completely untrained in CrossFit movements prior to joining MPH, and he now boasts muscle-ups, handstand pushups, and the ability to clean and jerk and snatch with proficiency.
Remember what belief can bring you, Stuart, always be early and, above all, be safe in your travels. We’re so sad to see you go, but we wish you all the good luck one can have.
–Melody, Rebekka and John
—
“Rambo”
as many rounds as possible in 20 minutes:
3x handstand pushup
6x chest-to-bar pull-up
9x squat clean @ 145/100-lbs.
If you have boots, a 20-pound vest or body armor, wear them.
Stuart, it’s been great seeing you develop over these many months into a true crossfitter. I’m looking forward to wearing a vest tomorrow in your honor!
Stu, it’s been a pleasure sharing a bar with you on the barbell team and getting to see you improve so much. Good luck with the Army, I know it will be great. I look forward to doing your workout tomorrow.
Best of luck Stu!
F*ck, that’s a sweet WOD.
God bless you Stu. I wish you the best in the Army.
Thank you for the kind words, although I must state I the picture selection is interesting…My head looks like it is about to explode 🙂
In all seriousness, John, Mel, and BK are fantastic, and our gym is very lucky to have them. What really impresses me is their ability to continually infuse additional value into classes lasting the same amount of time. In an environment where a daily workout could become routine, the coaches remain relentless in continuing to improve their level of service. I’ve learned the best way to say thank you is to perform better in workouts.
I’ll be in for the 6:00 PM. I think I’ll be able to bring an armored vest, but it seems to weigh more than 20 lbs…
I include a few memorable stories and lessons below:
1. My first day at MPH (and my first day meeting John), I asked John to describe what was different about his gym in comparison to others in the area because I was skeptical of the three month old small gym that didn’t even have a drinking fountain. (It wasn’t listed on Google maps which, when I pointed this out to John, he seemed to pay no attention to.) He encouraged me to try Vida, and I didn’t know what to make of the remark. What he should have told me can be found in the second comment here – http://www.yelp.com/biz/crossfit-mph-washington
2. My first 12 months at MPH were absolutely the most frustrating, and it was my fault. I dreaded when the coaches announced the scaled weights and movements for the group. I always felt I could do better! I don’t think it was an ego thing, but I felt the coaches (particularly BK) were under-weighting me. I remember getting so frustrated – I felt determined to crush the workout to spite the coaches and their consistent under-weighted prescription. What I didn’t realize is that they gave me low weights because I showed sloppy form, which I later learned becomes quite painful at heavier weights. My focus to move as quickly as possible slowed my improvement in progressing (although it made me a faster athlete). Over time and with counsel from the coaches, I learned that better form reduced my risk of injury and improved my ability to lift heavier weight. If you are not getting weighted at a level you wish to be at, start by improving your form and flexibility.
3. It’s funny that the workout today has chest-to-bars, because that was one of the hardest movements for me to get. I had a lot of trouble getting my chest to touch the bar, although I was able to get height that approached my stomach. During a multi-round workout, we had to complete a total of 50 chest-to-bars. I remember standing at the pullup bar for around 15 minutes in round one, trying and continually failing to get my chest to make contact with the bar (while getting high enough). I probably completed 75 failed reps in the workout, and was not in an amicable mood as a result. Several workouts later involving chest to bars, I began stringing them together – they ended up becoming a strength for me. The learning point from this experience was that although the coaches seek to progress our movement abilities through a plan, the truth is that getting to the next progression in a movement is rarely easy. It often requires guts, consitent hardwork, and grit – and a good day at the gym.
Stuart
Stu, I’ll miss you at BB and at the post-BB Whole Foods raid. Stay strong and safe, and stay in touch. –E
Stu, very cool to hear your story. Good luck!
modifed OTB:
6x push-ups with feet elevated, elbows pinned at sides
6x strict pull-ups
9x squat clean w/ 45-lb dumbbells
6 rounds in ~23 minutes (did not have clock right in front of me)
I’ve been thinking a lot about elbow and hand position in push-ups lately, thanks to our dedicated coaches. I can go noticeably longer/stronger with elbows and hands further out (engages chest more?), but elbows by sides feels like it works shoulders much more (good for me since my shoulder mobility constrains shoulder press, hspu etc.). Coaching and comments welcome.
Stu, i am not alone when i say your enthusiasm, attitude and energy will be missed. keep kickin ass!
Stu, we’ll miss you! Good luck and best wishes in everything 🙂 ~ Jen M.
Hey Stu, best of luck! You’ll do MPH proud in the army! And come back and visit!
N-
Stu– Thanks for #1. I get a belly laugh everytime I play that scene out in my mind.
As for #2 & #3–wonderful observations and great lessons. Keep that insight as you move on–continue to make MPH, and yourself, proud.
Steener
Stu- It has been a pleasure working out with you. Best of luck. You’re going to be great!
Caitlin
Stu – your story is inspiring, and I’ll never forget how hard you worked during the Open this year. Good luck!
Stu- great times working out with you buddy. You and Guy were the first MPH people I “met”- I remember you emailing me how you did a 10 lb weighted pull up. What amazing progress since then!
All the best and come back and visit.
Siegels- Dave, Christine, Ryan, and Maggie
– Stu,
Good luck to you at BCT and OCS. I know you’re 100% physically prepared for the experience, thanks to the awesome staff at MPH. I hope to see you back in the gym some day when you’re on leave. You’ll have a great support structure there but in the event you ever need anything look me up on AKO and shoot me an email (username: matthew.e.haskins). Hooah!
1LT Haskins
Godspeed Stuart! It’s been a pleasure working along side you. Best of luck in the Army and come back and visit! — Josh M.
Good luck Stu! Come back and visit soon and wow us with your ridiculous 2-mile times!
Stuart, your dedication and enthusiasm kept us all going! It’s been a pleasure to work out with you and get to know you. Wishing you only the best in the future. You’ll always have a home with us.
xo
TB
Stu, I’ve really enjoyed working out with you and getting to know you. You will be missed at MPH. Good luck at OCS; you certainly are well prepared mentally and physically. — John B
Stu – your reflections are great and spot on, thanks for sharing. And an even bigger thanks for volunteering to serve our country.
good luck at basic training and ocs stu! and thanks for the inspiration for this workout. looking forward to trying it out tonight…
Happy trails, Stu! Thanks for sharing your story.
crossfit with alexei in moscow, russia:
for time, 7 rounds:
5 tricep bench dips
10 pike-ups
15 kettle bell swings (16 kg kettle bell)
14:12
Best of luck at basic training and OCS, Stu! I have no doubt that you will do amazing. You inspired a great workout!
I know, I know, people will say what’s with this European crap, but the title of the song works perfectly. This is for you, Stu – Harder Better Faster Stronger. Enjoy and good luck.
Cristi
http://www.youtube.com/watch?v=Y08jAFlcBeo&feature=fvsr
Coaches, how many techno music channels do you get on Syrius? Just curious 😉
Dope video.
Stu, good luck at BCT and OCS. You will make them proud! It’s been great to work out with you! Your energy is infectious!!
–Scores–
Robbie S.: 5 rounds +… 6x squat clean (115-lbs.; sub: prom hspu, 1 x 45-lb. plate, pull-up)
Michael F.: 6 rounds (115-lbs.; sub: prom hspu, 1 x 25-lb. plate)
Derek B.: 6 rounds +… 6x pull-up (110-lbs.; sub: prom hspu, 1 x 45-lb. plate + 1 x 25-lb. plate, pull-up)
Borja G.: 5 rounds +… 6x pull-up (110-lbs.; sub: prom hspu, 1 x 45-lb. plate + 1 x 25-lb. plate)
Larry.: 5 rounds + 8x pushup (105-lbs. or 40-lb. dbs; sub: 4x pushup, jump-stretch strict pull-up, red)
Jeff T.: 6 rounds +… 2x squat clean (75-lbs.; sub: 2x pushup, pull-up)
Jon H.: 6 rounds +… 8x squat clean (75-lbs.; sub: 2x pushup, pull-up)
Christine S.: 5 rounds +… 3x pull-up (75-lbs.; sub: prom hspu, 1 x 25-lb. plate)
James C.: 6 rounds +… 6x pull-up (35-lb. dbs; sub: 2x pushup, pull-up)
Alex M.: 9 rounds +… 6x pull-up (30-lb. dbs; sub: 2x pushup)
Aaron B.: 5 rounds + 3x pushup (30-lb. dbs; sub: 2x pushup, strict bodyrow)
Allison F.: 4 rounds +… 6x pull-up (25-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, red)
Jessy C.: 4 rounds +… 6x pull-up (25-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, red)
Jen O.: 4 rounds +… 5x pull-up (30-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, blue)
Liz D.: 5 rounds + 6x pushup (20-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, green)
Bill G.: 5 rounds +… 2x pull-up (135-lbs.)
Rob K.: 4 rounds + 3x hspu (135-lbs., 20-lb. vest; sub: prom hspu, 1 x 45-lb. plate)
Josh M.: 7 rounds +… 7x squat clean (110-lbs.)
Sidra C.: 6 rounds (sub: prom hspu, 1 x 25-lb. plate, pull-up)
Alissa G.: 5 rounds +… 6x pull-up (65-lbs.; sub: 2x pushup, jump-stretch strict pull-up, red)
Jen M.: 5 rounds + 1x squat clean (65-lbs.; sub: 2x pushup, pull-up)
Kaisa A.: 5 rounds +… 5x pull-up (60-lbs.; sub: 2x pushup, monster strict pull-up, orange)
Katie M.: 5 rounds +… 3x squat clean (50-lbs.; sub: 1 x 45-lb. plate, jump-stretch strict pull-up, red)
Phil S.: 6 rounds +… 2x pull-up (35-lb. dbs; sub: pull-up)
Keith W.: 6 rounds + 6x pushup (35-lb. dbs; sub: 2x pushup, pull-up)
Peter H.: 7 rounds +… 6x pull-up (30-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, blue)
Matt H.: 6 rounds +… 5x pull-up (30-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, blue)
Keena S.: 6 rounds +… 6x pull-up (30-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, red)
Vinny L.: 4 rounds + 6x pushup (20-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, green)
Diana D.: (25-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, red)
Terry H.: 8 rounds (25-lb. dbs; sub: 2x pushup, strict bodyrow)
David O.: 5 rounds +… 4x squat clean (105-lbs., 20-lb. vest; sub: 2x pushup)
David S.: 5 rounds + 2x hspu (95-lbs.)
Jeff W.: 5 rounds +… 3x pull-up (95-lbs.; sub: 2x pushup, pull-up)
Teal B.: 5 rounds + 6x pushup (85-lbs.; sub: 2x pushup, jump-stretch strict pull-up, blue)
Brian J.: 5 rounds +… 1x pull-up (75-lbs.; sub: 2x pushup, pull-up)
Chris T.: 8 rounds +… 3x ctb pull-up (75-lb. dbs; sub: 2x pushup, pull-up)
Cristian D.: 7 rounds +… 2x pull-up (35-lb. dbs; sub: hang squat clean, 2x pushup, pull-up)
Bill S.: 8 rounds + 3x pushup (30-lb. dbs; sub: hang squat clean, 2x pushup, pull-up)
Sandra R.: 5 rounds +… 5x squat clean (25-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, blue)
Livia S.: 8 rounds +… 6x squat clean (25-lb. db.; sub: sit-up + max jump and reach, 2x lunge, single-arm squat clean)
Edvard F.: 12 rounds +… 7x squat clean (sub: 2x pushup, pull-up, 2x squat)
Thomas B.: 7 rounds +… 1x squat clean (30-lb. dbs; sub: hang squat clean, 2x pushup, strict bodyrow)
Erez Y.: 6 rounds + 9x pike-up (35-lb. vest; sub: no hspu, 3x pike-up, 3x superman)
Kirsten P.: 6 rounds +… 3x squat clean (65-lbs.; sub: 2x pushup, jump-stretch strict pull-up, green)
Josh O.: 6 rounds +… 3x ctb pull-up (25-lb. dbs)
Steve D.: 6 rounds +… 2x squat clean
Dave R.: 5 rounds + 1x hspu (20-lb. vest)
Mark C.: 4 rounds +… 7x squat clean (65-lbs.; sub: 2x pushup, strict bodyrow)
Ysbrant M.: 7 rounds (65-lbs.; sub: 2x pushup, jump-stretch strict pull-up, blue)
Jeremy N.: 7 rounds +… 4x pull-up (115-lb.)
Andrew R.: 6 rounds + 3x hspu (120-lbs.)
Brian T.: 6 rounds +… 6x pull-up (110-lbs.)
Bill M.: 6 rounds + 6x pushup (65-lbs.; sub: 2x pushup, jump-stretch strict pull-up, red)
Anna H.: 4 rounds +… 7x squat clean (60-lbs.; sub: 1x pushup, jump-stretch strict pull-up, green)
Steve M.: 8 rounds (85-lbs.; sub: 2x pushup, pull-up)
Kris C.: 5 rounds +… 5x pull-up (70-lbs.; sub: 2x pushup, monster strict pull-up, orange)
Kerstin C.: 6 rounds (20-lb. dbs; sub: 2x knee pushup, strict bodyrow)
Rocio Q.: 3 rounds +… 4x squat clean (15-lb. dbs; sub: 2x knee pushup, strict bodyrow)
Mike S.: 5 rounds +… 7x clean (20-lb. vest)
Stuart W.: 3 rounds +… 3x clean (20-lb. vest)
Neil A.: 11 rounds + 2x hspu (65-lbs.; sub: front squat; sub: prom hspu, 1 x 25-lb. plate)
Ben T.: 6 rounds +… 1x clean (75-lbs.; sub: pull-up)
Chris C.: 7 rounds +… 2x pull-up (75-lbs.; sub: prom hspu, 1 x 25-lb. plate, pull-up)
Pete S.: 6 rounds +… 8x clean (65-lbs.; sub: 2x pushup, jump-stretch strict pull-up, blue)
Frances P.: 6 rounds +… 6x pushup (20-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, green)
JC L.: 7 rounds +… 1x pull-up (30-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, blue)
Charlie S.: 4 rounds +… 4x clean (35-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, blue)
Brad R.: 5 rounds +… 4x pull-up (30-lb. dbs; sub: 2x pushup, pull-up)
Jim D.: 8 rounds (25-lb. dbs; sub: 2x pushup, strict bodyrow)
Kathleen K.: 5 rounds +… 8x clean (20-lb. dbs; sub: 2x knee pushup, strict bodyrow, power clean)
Jeff B.: 11 rounds +… 3x pull-up (2x pushup, 2x pull-up, 2x squat)
Keith H.: 14 rounds + 10x sit-up (4x sit-up, 2x lunge, 2x squat)
Mayra C.: 3 rounds +… 7x clean (65-lbs.; sub: 2x pushup, jump-stretch strict pull-up, blue)
Wayne C.: 5 rounds +… 6x pull-up (95-lbs.; sub: 2x pushup, ring pull-up)
Leigh T.: 5 rounds +… 6x pull-up (80-lbs.; sub: 2x pushup, pull-up)
Holmes H. 4 rounds +… 3x pull-up (80-lbs.; sub: 2x pushup, pull-up)
Leota B.: 5 rounds +… 2x pull-up (65-lbs.; sub: 2x pushup, monster strict pull-up, orange)
Meghan M.: 7 rounds +… 5x clean (sub: 2x pushup)
Matt C.: 4 rounds +… 6x pull-up (35-lb. dbs; sub: 2x pushup, pull-up)
Sonal M.: 6 rounds +… 7x clean (15-lb. dbs; sub: 2x incline pushup, strict bodyrow)
Arvin G.: 7 rounds (25-lb. dbs; sub: 2x sit-up, strict bodyrow)
Julie G.: 6 rounds + 5x pushup (20-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, blue)
Ricky B.: 6 rounds +… 6x pull-up (30-lb. dbs; sub: 2x pushup, pull-up)
Ryan S.: 6 rounds + 3x hspu (40-lb. dbs; sub: prom hspu, 1 x 45-lb. plate, pull-up)
Scott T.: 4 rounds + 6x pushup (25-lb. dbs; sub: 2x pushup, jump-stretch strict pull-up, red)
Alexis T.: 6 rounds + 3x push press (20-lb. db; sub: 2x single-arm push press, 2x sit-up, single-arm clean)
Stu–
Congrats and good luck… We’ll be looking out for you to drop-in whenever life lets you.
______________________________________
Meanwhile, in a French-speaking province of Canada…
CrossFit WOD at L’Usine CrossFit:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters (@ 65lbs)
10 sets 3x strict pull-ups
10 sets 20x step-ups
For time: 17:52
This WOD was from Monday, but my internet has been loopy.. I’ll post today’s WOD either tonight or tomorrow.
Also, getting coached in another language is really interesting. At one point the coach had to change the warm-up to add 800m run.. every one else complained (in French). The coach looked at me and said, “I like you. You work out. Don’t talk much.” To which I pointed out that I didn’t speak French…
–Jason
Stu,
It has be awesome getting to know you and watch your progression at MPH. Your performance since you arrived has been nothing short of amazing not to mention inspiring and motivating. When we were in the same class I enjoyed trying to keep pace with you during some of the wods. You really helped me push myself. On the bar bell team your focus and effort was also inspirational.
Today I wore the vest in your honor. Not just because you are going off to serve our country, but because that is what you would do. All the best, my friend as you begin a new chapter of your life. I do hope you will visit us when you can. Take care.
Dave O
Annndddd… I’m back. Finished today’s WOD and L’Usine. Which is French for… “The Usine”… yeeaahhh…
_________________________
For time:
3 rounds of
25x heart push-ups
10x ring dips
10x squat box jumps
Then, 400m sprint
Jason aka “DC” at L’Usine completed in: 13:29, 400m run in 1:40
I’ve only done ring dips once at MPH, so that was my biggest time sink. Also, there was a “lost in translation” moment where I thought they said “start” and did 25 push-ups BEFORE the clock started. That was fun. I’m selling it as “I thought your workout was too easy, so I modified it with more torturous push-ups.”
–Jason C.
Hello All,
I wish I could have been there at the 6pm WOD with Stu today. Stu is one of my closest friends, and he has been for the past several years, since our time together at the University of Michigan. I greatly respect his mental and physical strengths along with his determination and legitimate patriotism. Without Stu, I would not be an athlete at MPH, and for his inspiration and motivation, I am very grateful. This gym and the coaching and community here have no doubt changed my life for the better. Stay safe you crazy f*ck — you will be missed.
Much love,
Jesse L.
Stu! Good luck and nice job today. It was fun to have you right there next to me. I didn’t realize until John said it, but you apparently are the first MPH athlete to perform your “departure workout” as Rx.
Stu,
I will miss my fellow michigander! So sad that I missed your honorary WOD. Thanks for your always-kind words and for the lessons you taught me as an athlete.