Monday, August 22, 2011

Monday, August 22, 2011

Stuart W.’s last MPH workout.

On Friday, we received a handwritten letter from Stuart W. Its transcription, along with Stuart’s address for the next couple of weeks, is posted below. If you know Stuart, please mail him a small note of encouragement this week—he won’t be in Oklahoma for much longer before moving on to U.S. Army Officer Candidate School.

From Stuart W.:

August 12, 2011
Dear John, BK and Mel,

I wanted to update you on my time in the Army so far. Unfortunately, I only have limited time to do so.

First, I was Paleo for two-and-a-half weeks and had to stop there. MRE’s make it very, very hard to stay Paleo. Even worse, in the mess halls, we receive about 10 minutes to eat, three times a day. I was not able calorically to sustain myself while lacking snack opportunities. I will go back when able.

Second, CrossFit provided me some fantastic tools for the physical demands. On pushups, I am one of the best in the battery (of) 230 soldiers. In running, I made it into Alpha Group, (the) top running group, and took fourth place in our two-mile run, close behind two scholarship track team college athletes. Physically, its not hard but I am surprised what they make us do with rucksacks—some people do not have the appropriate strength to be moving rucks.

I took the PT test today. It is 113 (degrees) at basic. I did 76 pushups, (my) max +1,  and ran a 12:35 two-mile. I haven’t yet received my sit-up score but it probably was around five short of the max. By OCS in mid-October, I will be max-ing all three events and will likely have 30-40 bonus points. Very happy with my scores!

I’ve started running little sessions to help others meet their PT goals. I am embarrassed for some people. (Some) can barely do a pushup, etc. My (friend) may be calling you soon asking how you purchase the mobility balls. I’m hoping to get 15 pairs here so I can help a group of people. I’ll continue to keep you informed. Thank you for everything.

Best,

Stuart

SPC Stuart Wagner
Echo Battery, 1-19 FA, 4th PLT
5970 South Boundary Road
Fort Sill, OK 73503

push press
3-3-3-3-3

Compare results to June 29, 2011.

then, three rounds; rest amply between rounds:
max strict pull-up + max kipping pull-up*

*After the first missed strict pull-up repetition, you must stay on the pull-up bar and continue the max effort using the kipping pull-up.

This workout is scored by the total number of repetitions completed from each round.

Compare results to May 3, 2011.

9 Comments

  1. No Doubt | August 21, 2011 at 10:09 pm
     

    I am finding out whether Stu can receive care packages at basic. If so, sounds like some Jerky is in order.

    Reply
  2. Teal | August 21, 2011 at 10:27 pm
     

    And surely we can figure out a way to get him 30 lacrosse balls this week.

    TB

    Reply
  3. jwood30 | August 22, 2011 at 2:49 am
     

    God bless you Stu!

    Reply
  4. b-kay | August 22, 2011 at 9:28 am
     

    –Scores–
    Derek B.: 150-155x-155-157x-150-lbs., 6, 6, 3
    Ted K.: 110-110-110-115-120-lbs., 8, 6, 4
    Jon H.: 105-115-120-120-120-lbs., 15, 11, 7
    James C.: 18, 12, 10, 10, 8; 5, 4, 4 (sub: max strict bodyrow, strict pull-up; 5 rounds)
    Kris C.: 80-80-82-85-80-lbs., 1, 1, 1 (sub: strict pull-up)
    Set S.: 7, 7, 6, 5, 6; 2, 1, 1 (sub: max strict bodyrow, jump-stretch strict pull-up, blue; 5 rounds)
    Kai W.: 45-55-55-55-55-lbs., 7, 11, 3 (sub: jump-stretch strict pull-up, green)
    Julie G.: 60-65-65-65-65-lbs., 5, 3, 3 (sub: jump-stretch strict pull-up, red)
    Charlotte A.: 55-60-65-65-65-lbs., 15, 6, 7 (sub: strict bodyrow)
    Kirsten P.: 75-80-85-85-85-lbs., 4, 3, 3 (sub: jump-stretch strict pull-up, red)
    Phil S.: 95-110-110-110-115-lbs., 11, 9, 7
    Holmes H.: 100-105-105-105-110x-lbs., 5, 4, 5
    Peter H.: 90-100-100-100-100-lbs., 7, 6, 6 (sub: strict pull-up)
    Ashley T.: 75-90-90-92-92-lbs., 5, 4, 4 (sub: strict pull-up)
    Roselena R.: 75-85-100-110x-95-lbs., 6, 5, 2
    Claire H.: 90-100-110-110-110-lbs., 9, 7, 6
    Teal B.: 105-115-117-120x-120-lbs., 6, 4, 4 (sub: jump-stretch strict pull-up, red)
    Rocio Q.: 35-35-40-25-25-lbs., 20, 10, 11 (sub: strict bodyrow)
    Kate R.: 60-60x-55-55-60x-lbs., 8, 6, 4 (sub: jump-stretch strict pull-up, red)
    Josh O.: 20-15-15-12-10, 1:06, 1:11, 1:08 (55-lb. dbs; sib: max single-arm push press, 20x squat + 200 m run; 5 rounds)
    Ivy F.: 10, 6, 7, 5, 5; 4, 3, 3 (sub: max strict bodyrow, jump-stretch strict pull-up, red)
    Drew P.: 125-140-150-160-165x-lbs., 7, 5, 3
    Jeremy N.: 135-165-185-200-205x-lbs., 3, 5, 2
    Sean C.: 85-95-105-105-95-lbs., 5, 2, 3 (sub: shoulder press, strict pull-up)
    Jeff W.: 95-110-120-130x-115-lbs., 6, 6, 4
    Bill G.: 135-150-170-185-185x-lbs., 12, 7, 6
    Ralph B.: 95-115-125-125-95-lbs., 10 6, 4
    Josh M.: 115-130-140-147-130-lbs., 28, 14, 10
    Bill S.: 85-95-105-105-110-lbs.,12, 6, 3 (sub: strict pull-up)
    Larry B.: 125-140-150-155-155-lbs., 5, 2, 2 (sub: strict pull-up)
    Jeff T.: 110-120-120-130-130-lbs., 5, 6, 5 (sub: strict pull-up)
    Aaron B.: 75-85-95-105-105-lbs., 6, 6, 4 (sub: jump-stretch strict pull-up, green)
    Steve M.: 110-125-130-130-130-lbs., 13, 6, 6 (sub: strict pull-up)
    Alex H.: 110-120-130-130-130-lbs., 15, 13, 16
    Borja G.: 135-150-150-150-150-lbs., 16, 10, 10
    Alex M.: 130-140-140-140-130-lbs., 18, 12, 9
    Joe P.: 175-195-205-210x-210-lbs., 7, 8, 5
    Neil A.: 140-155-155-160-160-lbs., 15, 10, 7
    Rob K.: 95-135-150-160x-x-lbs., 23, 15, 7
    Brian T.: 130-140-145-150-155x-lbs., 10, 18, 10
    Keith W.: 85-100-115x-100-100-lbs., 19, 10, 3
    Terry H.: 85-100-115-115-115x-lbs., 9, 7, 5 (sub: strict pull-up)
    Terry M.: 85-100-110x-95-95-lbs., 1, 5, 3 (sub: jump-stretch strict pull-up, red)
    Pete S.: 75-85-95-105-115-lbs., 8, 8, 5
    James H.: 65-75-90-100-110-lbs., 9, 5, 7
    Wesley T.: 55-65-75-75-75-lbs., 14, 9, 9 (sub: strict bodyrow)
    Alexis T.: 50-60-65-70-x-lbs., 20r/23l, 22r/17l (sub: front squat, prom s.l.s, 18”; 2 rounds)
    Kathleen K.: 45-50-50-45-x-lbs., 6, 4, 2 (sub: jump-stretch strict pull-up, green)
    Diane N.: 45-50-55-55-55-lbs., 5, 3, 3 (sub: jump-stretch strict pull-up, blue)
    Katherine S.: 35-45-45-45-x-lbs., 9, 6, 3 (sub: jump-stretch strict pull-up, green)
    Mike L.: 115-140-170-190-180x-lbs., 16, 8, 7
    Michael F.: 115-140-155-165-170-lbs., 17, 10, 5
    Andrew R.: 115-140-155-165-175x-lbs., 20, 9, 7
    Charlie D.: 95-125-140-155-165-lbs., 15, 8, 3
    Sidra C.: 95-115-130-140-150-lbs., 11, 6, 4
    Chris C.: 75-95-115-135-150-lbs., 11, 5, 4
    Wayne C.: 95-110-120-130-135-lbs., 7, 5, 5
    Brad R.: 75-95-115-135-145-lbs., 8, 4, 3
    Ben T.: 75-95-105-115-125-lbs., 17, 11, 6
    Sean F.: 75-85-95-105-115-lbs., 12, 10, 7
    Krishnan S.: 75-95-105-105-105-lbs., 1, 1, 1 (sub: strict pull-up)
    Scott T.: 75-85-95-105x-105-lbs., 3, 2, 3 (sub: strict pull-up)
    Scott F.: 75-75-75-75-x-lbs., 25, 9, 5 (sub: strict bodyrow)
    Leota B.: 65-75-85-95-105-lbs., 7, 5, 4
    Alissa G.: 65-75-85-95-105-lbs., 2, 2, 1 (sub: strict pull-up)
    Arvin G.: 65-75-85-75-x-lbs., 12, 3, 2 (sub: jump-stretch strict pull-up, green)
    Jennifer M.: 55-65-55-55-x-lbs., 6, 5, 4 (sub: jump-stretch strict pull-up, red)
    Malcolm F.: 17, 20, 19; 10, 5, 6 (25-lb. plate; sub: squat, strict bodyrow)
    Ryan S.: 125-145-155-165x-165-lbs., 9, 8, 4
    John B.: 115-135-145-155-165-lbs., 22, 8, 5
    Jerry C.: 95-115-125-135-145-lbs., 10, 5, 3
    Jesse L.: 75-95-105-115-125-135-lbs., 4, 3, 2
    Jason C.: 95-105-115-125-125-lbs., 20, 12, 7
    Thomas M.: 95-105-105-110-110-lbs., 13, 9, 10
    Thomas B.: 85-95-105-110-110-lbs., 6, 4, 3 (sub: strict pull-up)
    Bill M.: 85-85-85-90-90-lbs., 4, 3, 4 (sub: strict pull-up)
    Matt C.: 75-85-90-90-90-lbs., 10, 6, 5
    Anna H.: 65-75-80-87-95-lbs., 5, 3, 3 (sub: jump-stretch strict pull-up, blue)
    John M.: 75-95-105-75-75-lbs., 8, 7, 6 (sub: strict bodyrow)
    Dave R.: 175-190-195-200-195x-lbs., 8, 5, 5 (sub: strict hspu + kipping hspu)
    Steve D.: 145-155-160-165-165-lb., 12, 8, 6
    Erez Y.: 135-140-145-145-150-lbs., 21, 6, 7
    Mark C.: 135-145-150-155-160-lbs., 15, 8, 8 (sub: strict bodyrow)
    Ralph A.: 135-140-140-145-145-lbs., 7, 5, 4 (sub: strict bodyrow)
    Lisa C.: 85-85-85-85-85-lbs., 7, 4, 3 (sub: jump-stretch strict pull-up, red)
    Keena S.: 75-85-85-85-85-lbs., 8, 6, 4 (sub: jump-stretch strict pull-up, blue)

    Reply
    • b-kay | August 22, 2011 at 9:42 pm
       

      Notes for today:
      –Test 1: for time: 25x burpee
      Dave R.: 0:41
      Ralph A.: 0:38 (sub: 3/5x burpee)
      Keena S.: 1:10
      Steve D.: 0:54
      Erez Y.: 0:44
      Mark C.: 0:28 (sub: pushup)
      Lisa C.: 1:07
      Kris C.: 1:16 (no jump)
      Alex M.: 1:08
      Larry B.: 1:02
      James C.: 0:58
      Derek B.: 1:02
      Jon H.: 1:11
      Borja G.: 1:06
      Alex H.: 0:53
      Ted K.: 0:57
      Jeff T.: 1:07
      Aaron B.: 1:44
      Steve M.: 1:11
      Joe P.: 0:59
      Rob K.: 0:54
      Holmes H.: 1:05
      Neil A.: 0:55
      Terry M.: 1:10
      Kirsten P.: 1:29
      Peter H.: 1:15
      Kai W.: 1:44
      Brian T.: 0:51
      Terry H.: 1:05
      Phil S.: 1:03
      Keith W.: 1:10
      Set S.: 1:37
      Julie G.: 1:45
      Charlotte A.: 1:58
      Drew P.: 0:54
      Bill G.: 0:57
      Roselena R.: 1:19
      Jeremy N.: 0:57
      Bill S.: 1:03
      Jeff W.: 1:22
      Ivy F.: 1:27
      Kate R.: 1:35
      Josh M.: 0:52
      Ralph B.: 1:06
      Sean C.: 0:39 (sub: pushup)
      Josh O.: 0:52 (sub: 2x squat jump)
      Claire H.: 0:55
      Ashley T.: 1:23
      Teal B.: 1:28
      Rocio Q.: 2:36
      Leota B.: 1:15
      Jeniffer M.: 1:38
      Scott T.: 1:17
      Jerry C.: 1:06
      John B.: 0:46
      Jason C.: 1:01
      Jesse L.: 1:30
      Alissa G.: 0:59
      Krishnan S.: 1:05
      Malcolm F.: 0:27 (sub: 3/5x pushup)
      Ryan S.: 1:11
      Scott F.: 1:34
      Arvin G.: 2:07
      Bill M.: 1:05
      Michael F.: 0:45
      Matt C.: 1:06
      Thomas M.: 1:12
      Anna H.: 1:43
      Andrew R.: 0:48
      Mike L.: 0:46
      Thomas M.: 1:06
      John M.: 2:41
      Brad R.: 0:56
      Ben T.: 1:00
      Wayne C.: 1:00
      Sidra C.: 1:14
      James H.: 1:05
      Wesley T.: 1:46
      Katherine S.: 1:56
      Chris C.: 0:45
      Charlie D.: 0:47
      Pete S.: 1:09
      Sean F.: 1:05
      Alexis T.: 0:44 (sub: squat jump)
      Diane N.: 1:31
      Kathleen K.: 1:53

      Reply
  5. No Doubt | August 22, 2011 at 11:24 am
     

    Re: Stu’s care package, my understanding is we can send letters but that packages are usually taken away.

    Reply
  6. Teal | August 22, 2011 at 11:43 am
     

    It has been two years since I walked through the doors of MPH for my free beginner’s workout with Melody. I found the gym online after realizing that I couldn’t live in a 3-story home and be out of shape. Truthfully, when I walked over that Saturday morning, I realized that MPH wasn’t the gym I thought I had signed up for. I struggled through that first workout and vaguely remember telling Melody that I thought I would be good at CrossFit because I enjoyed step aerobics (more than a little embarrassing to admit now).

    I have been lucky enough to rotate through a variety of class times – 7pm, 6am, and 8am. It is amazing how each group has its own dynamic and energy. It was in the 7pm class that I got my first nickname (in my whole life!): The Dominator. Waking up for the 6am proved how much I loved CrossFit and the team at MPH. And now the 8am hour provides a kick-start to my day and an opportunity to see good friends.

    I am a different person today than I was two years ago thanks to CrossFit and MPH. Our coaches have cultivated an extraordinary community that is difficult to describe to “outsiders.” All I know is that you all have become like family and I cannot imagine my life without you. Thanks to John, Melody and Rebekka, I am faster, stronger, better. Because of them, I am an athlete for the first time in my life, and I could never express how proud that makes me.

    As some of you may know, in two weeks I am headed to Chicago for a job temporarily. I fully intend to reclaim my space at MPH in November 2012!

    It has been a joy to work out next to you and an honor to call you my friends.

    Love,

    The Dominator/Junkyard Dog/TB/Jelly

    Reply
  7. Mrs. F | August 22, 2011 at 1:01 pm
     

    It is great to hear from Stuart, and wonderful that he is proving to be a leader in his company. I’m sure that comes as a surprise to no-one at MPH, though. Please let us know how we can help get him the lacross balls, etc.

    Teal, you constantly amaze me with your perfect form, sincerity and determination. I’m gonna miss you.

    Reply

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