Monday, November 7, 2011


  1. alissa g. | November 7, 2011 at 12:14 pm

    So it was a year ago yesterday (November 6th) that I walked in to MPH for my free beginners’ class. After years spent playing field hockey and lacrosse both in high school and in college, last November I was in the worst shape of my life. I hadn’t been to the gym in several months, had gained weight and was generally unhappy both with my physical appearance and my fitness level. So after listening to a friend who had stared CrossFitting at another box I finally decided to take the plunge and sign up for the free class at MPH.

    Let’s just say that the free class solidified all of my suspicions about the kind of shape I was in. It was bad. I started getting sore before the class even ended, and those 200m runs in the workout felt soooooo long! I knew that at the very least, joining MPH was going to get me to go to the gym and that was an improvement over doing nothing. So I signed up for Elements and decided to give this CrossFit thing a try.

    I never expected that joining MPH would do more than just get my lazy self to go to the gym–that it would change my life. In the last year I have lost more than 20 pounds, and have gone from the being in the worst shape of my life to being stronger, faster and fitter than I ever was as a D3 collegiate athlete. I did my first unassisted pullup, gained more flexibility than I have ever had in my life (I previously was never able to touch my toes!) and even ran in my first ever road race (and then a couple more). I stopped eating junk food and changed my generally crappy diet, and in May after saying I would never do it, I started following the Paleo diet, and that has helped my overall health and body composition even more.

    In the last year I have come so far as an athlete, and I look forward to coming to the gym every day. But more important than any of the athletic success I have had thanks to MPH, I am generally happier in my life than I have ever been. Being physically fit and eating healthy has had an incredible impact on my energy level, my self confidence, and my overall outlook on life.

    I just wanted to write this quick note to say thanks to everyone at the gym, but most especially to Mel, John and Bkay. Without the hard work and effort that they put in to the gym every day I don’t think that I would have had the kind of results that I’ve had over the past year. It is so fun to come to the gym and know that every day I am going to get pushed to be better than I was the previous day. I can’t believe how far I have come over the last year, and I can’t wait to see what the next year will bring.

    • coach | November 7, 2011 at 4:34 pm

      Thank you for sharing your story Lefty, and for the kind words.

      We’ve really enjoyed working with you this last year. You and your success represent most everything we could ask for in an athlete. Thank you for being a part of our community.

      Melody, Rebekka and John

  2. Mrs. F | November 7, 2011 at 12:54 pm

    A sign that one of our favorite sayings may have “jumped the shark.” I received the following tweet from the Washington Post: A week from today, launching on @washingtonpost , our new women’s blog, “That’s What She Said…”

    I think it’s the end of an era. Sorry T.

  3. b-kay | November 7, 2011 at 3:44 pm

    Cristian D.: 55-55x-55-55-55-lbs. (sub: power snatch + overhead squat)
    Set S.: 50-50-45-45-45-lbs.
    Glenn C.: 85-85-85-85-75-lbs. (sub: power snatch)
    Mayra C.: 55-65x-60-60-65-lbs. (sub: power snatch)
    Randy F.: 35-45-45-35-35-lbs. (sub: power snatch)
    Keith W.: 65-65-70-70-70-lbs. (sub: power snatch + overhead squat)
    Kirsten P.: 40-45-50-55-55-lbs. (sub: power snatch + overhead squat)
    Julie G.: 40-40-40-40-40-lbs. (sub: power snatch + overhead squat)
    Kate R.: 40-40x-40-40-40-lbs.
    Robbie S.: 85-85-90-92x-90-lbs.
    Travis O.: 90-100-100-110x-110x-lbs.
    Ashley T.: 57-59-61-63-65-lb.
    Jessy C.: 50-50-50-50-50-lbs.
    Ted D.: 55-55-55-55-55-lbs. (sub: hang squat clean)
    Katherine S.: 50-50-50-50-50-lbs. (sub: power clean + front squat)
    Bill S.: (25-lbs. db; sub: 10x single-arm power snatch; 5 rounds)
    Matthew W.: 65-75-85-95-95-lbs.
    Claire H.: 65-70-70-70-70-lbs.
    Jeff T.: 65-70-70-70-70-lbs.
    Brandon W.: 35-45-45-50-50-lbs. (sub: power snatch + overhead squat)
    Scott T.: 35-45-45-50-50-lbs. (sub: power snatch + overhead squat)
    Ted K.: 45-55-55-60-60-lbs. (sub: power snatch + overhead squat)
    Aaron B.: 90-90-95-95-95-lbs. (sub: power clean + front squat)
    Robert W.: 85-85-85-85-85-lbs. (sub: power clean)
    Borja G.: 95-105-115x-105-110-lbs.
    Steve M.: 105-105-110x-110x-95-lbs.
    Alex M.: 95-95-95-95-95x-lbs.
    Tamra F.: 75-85-90x-85x-75-lbs.
    Larry B.: 65-75x-65-65-65-lbs.
    Michael F.: 65-75-80x-80-70x-lbs.
    Campbell R.: 65-70-75x-65-70-lbs.
    Alex H.: 55-65-75-75-75-lbs.
    Dave R.: 180-180x-160-175-180-lbs.
    Benjamin T.: 80-85-85x-85-85-lbs.
    Christine S.: 50-50-50-50-53-lbs. (sub: power snatch + overhead squat)
    Joseph P.: 45-55-65x-x-x-lbs. (sub: power snatch + overhead squat)
    Lisa C.: (30-lb. db; sub: 10x single-arm power snatch; 5 rounds)
    Jeremy N.: 135-155-175x-155-155x-lbs.
    Neil A.: 115-130-120x-110-120-lbs.
    Josh M.: 120-130x-130-135x-120x-lbs.
    Rob K.: 105-115-115-115-115-lbs.
    David O.: 85-95x-95-105-105x-lbs.
    Matt H.: 55-65-75-75-80-lbs.
    Peter H.: 55-65-65-65-65-lbs.
    Holmes H.: 55-65-75x-70x-65-lbs.
    Drew P.: 105-115-115-115-115-lbs.
    Bill G.: 90-100-105x-100x-75-lbs.
    Ralph B.: 55-65-70-70-75-lbs. (sub: power snatch + overhead squat)
    Scott F.: 35-45-45-50-55-lbs. (sub: power snatch + overhead squat)
    Christy P.: 110-117-117-117-117-lbs.
    Brian T.: 103-106-110-112-115-lbs.
    Andrew R.: 95-100-103-95-95-lbs.
    John G.: 95-95-97-100-100-lbs.
    Marco M.: 85-90-95-97-100-lbs. (sub: power snatch + overhead squat)
    Jim C.: 125-125-125-125-l25-lbs. (sub: squat clean)
    Kathleen K.: 20-20-20-20-20-lbs. (sub: power snatch + overhead squat)
    Jennifer M.: 50-50-53-53-55-lbs.
    Lee P.: 55-60-65-70-75x-lbs.
    Jim D.: 45-50-50-55-55-lbs. (sub: power snatch + overhead squat)
    JC L.: 45-45-50-50-55-lbs. (sub: power snatch + overhead squat)
    Joe K.: 65-85-85-85-85-lbs. (sub: squat clean)
    Jesse L.: (35-lb. db; sub: 10x single-arm power snatch; 5 rounds)
    Jenn J.: 20-25-25-25-25-lb. dbs (sub: seated shoulder press)
    John B.: 110-110-115-117-115-lbs.
    Ryan S.: 110-115-120-125-130-lbs.
    Erez Y.: 105-110-112-115-120-lbs.
    Jerry C.: 80-85-90-95-95-lbs.
    Brian J.: 75-80-80-80-70-lbs.
    Michael H.: 35-45-45-45-45-lbs. (sub: power snatch + overhead squat)
    Mark Co.: 35-45-45-45-45-lbs. (sub: power snatch + overhead squat)
    Wayne C.: 95-103-108-110-110-lbs.
    Chris C.: 90-90-90-90-90-lbs.
    Ivy F.: 65-65-65-65-65-lbs. (sub: muscle snatch + overhead squat)
    Ben T.: 65-70-70-70-73-lbs.
    James H.: 55-55-65-65-65-lbs. (sub: hang power snatch)
    Sean F.: 65-65-65-65-65-lbs. (sub: power snatch + overhead squat)
    Brad R.: 60-60-60-60-60-lbs. (sub: power snatch + overhead squat)
    Yoshi S.: 70-75-80-85-90-lbs.
    Alexis P.: 40-40-40-40-40-lbs. (sub: power snatch)
    Laurie W.: 45-45-45-45-45-lbs. (sub: power snatch + overhead squat)
    Kaisa A.: 50-60-65x-60x-50-lbs.
    Jason C.: 55-65x-55-55-55-lbs. (sub: power snatch + overhead squat)
    Ty C.: 45-55-65-65-75-lbs. (sub: power snatch + overhead squat)
    Diane N.: 40-40-40-40-40-lbs. (sub: power snatch + overhead squat)
    Spencer S.: 65-65-75-75-75-lbs. (sub: squat clean)
    Arvin G.: 35-35-35-35-35-lbs. (sub: power snatch + overhead squat)


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