Thursday, April 12, 2012

Thursday, April 12, 2012

Saved for just such an occasion.

Congratulations Chap G., for completing our Elements Workshop curriculum!

Unfortunately (for MPH), Josh O. and Kate R. headed West East last week to China. Josh had been with us since we opened, having walked over one day (likely barefoot) from his place just down the street. Turns out, under Josh’s soft-spoken, famously-easy-going nature, he can lift a massive amount of weight. He still holds many MPH records, including a 200-pound shoulder press; or as StuLu explained, he liked to go overhead with “mini-vans and cargo jets.” Kate joined him about a year ago, shortly after she moved to DC. She is stronger than she realizes—something we worked to convince her of every day. Being a former gymnast, she could immediately perform tricks like freestanding inverted burpees, and she has gotten consistently more confident and focused with every workout. Josh and Kate, you will be missed.

Safe travels, and good luck in China!

–Melody, Rebekka and John

Sleepwalker
as many rounds and repetitions as possible in 20 minutes:
35x virtual shovel (24” barrier) @ 90/70-lbs.
30x inverted burpee, freestanding
25x dumbbell shoulder press with 45/30-lb. dumbbells

This workout is to be completed barefoot.

12 Comments

  1. Stulu | April 11, 2012 at 9:28 pm
     

    You know, my respect for Josh just jumped ten-fold. One must envy a man who courts a fine lady capable of doing freestanding inverted burpees. Of course, I am not quite sure what that movement entails – but in my mind I will create a slew of scenarios.

    Good Luck Josh…always my wing man.

    Reply
  2. Mrs. F | April 12, 2012 at 10:31 am
     

    So long friends. Please keep us up to to date on your lives and adventures. Kate, happy birthday (yesterday)! Safe travels and God speed.

    Reply
  3. jwood30 | April 12, 2012 at 11:15 am
     

    It was good knowing you guys. Have fun in China!

    Reply
  4. cjsiegel | April 12, 2012 at 12:09 pm
     

    Guys…..it was so great getting to work out with each of you. Have a fabulous time in China. You’ll be missed!

    Christine and David

    Reply
  5. Special K | April 12, 2012 at 1:11 pm
     

    Have a great time, Josh and Kate!

    And thanks, John, Mel and Bkay. That was super fun today!

    Reply
  6. The Diesel | April 12, 2012 at 5:09 pm
     

    If the last 4 minutes of this video from the men’s final heat at the 2011 Crossfit Games doesn’t epitomize sportsmanship, I don’t know what does. $500k on the line, they start motivating each other. Damn.

    http://youtu.be/hp4jI6Ty2Dk

    Reply
  7. mjfrias15 | April 12, 2012 at 8:59 pm
     

    7pm I apologize. I will be sure to not put us in that same predicament. I know mercy is an exception not a rule.

    Mercy:
    1. Compassionate treatment, especially of those under one’s power; clemency.
    2. Something for which to be thankful; a blessing: It was a mercy that no one was hurt.

    Reply
  8. b-kay | April 12, 2012 at 9:14 pm
     

    –Scores–
    Borja G.: 137 (40-lb. dbs)
    Alex M.: 141 (35-lb. dbs)
    Matthew W.: 128* (35-lb. db; sub: single-arm shoulder press)
    Glenn C.: 146 (70-lbs., 30-lb. dbs; sub: deck squat + no pushup burpee)
    Ted K.: 140 (70-lbs., 30-lb. dbs; sub: deck squat + no pushup burpee)
    Jon H.: 104 (70-lbs., 30-lb. dbs; sub: against the wall)
    Aaron B.: 155 (25-lb. dbs; sub: deck squat + no pushup burpee)
    Christine S.: 104* (sub: against the wall)
    Jen O.: 111 (20-lb. dbs; sub: deck squat + no pushup burpee)
    Laurie W.: 120 (45-lbs., 15-lb. dbs; sub: deck squat + no pushup burpee)
    Emily N.: 128 (45-lbs., 15-lb. dbs; sub: sit-up)
    Derek B.: 140 (35-lb. dbs)
    Neil A.: 145 (35-lb. dbs; sub: against the wall)
    David O.: 143 (70-lbs., 35-lb. db; sub: deck squat + no pushup burpee, single-arm shoulder press)
    Jason C.: 139 (70-lbs., 35-lb. dbs; sub: against the wall)
    Ty C.: 155 (70-lbs., 30-lb. dbs; sub: against the wall)
    Terry M.: 166 (70-lbs., 30-lb. dbs; sub: deck squat + no pushup burpee)
    Randy F.: 127 (70-lbs., 25-lb. dbs; sub: deck squat + no pushup burpee)
    Mayra C.: 128 (20-lb. dbs; sub: deck squat + no pushup burpee)
    Julie G.: 147 (45-lbs., 20-lb. dbs; sub: deck squat + no pushup burpee)
    Molly B.: 129 (45-lbs., 15-lb. dbs; sub: deck squat + no pushup burpee)
    Shawn J.: 105 (45-lbs., 15-lb. dbs; sub: 1/2x virtual shovel, 1/2x deck squat + no pushup burpee, 1/2x shoulder press; 15′ amrap)
    Joe T.: 128 (45-lbs., 25-lb. dbs; sub: 1/2x virtual shovel, 1/2x deck squat + no pushup burpee, 1/2x shoulder press; 15′ amrap)
    Joe P.: 111 (sub: against the wall)
    Drew P.: 157 (40-lb. dbs)
    Bill G.: 119 (sub: against the wall)
    Tom E.: 110 (70-lbs., 30-lb. dbs; 15′ amrap)
    Ralph B.: 134 (70-lb. dbs, 35-lb. dbs; sub: deck squat + no pushup burpee)
    Erez Y.: 163 (70-lbs., 35-lb. db; sub: deck squat + no pushup burpee, single-arm shoulder press)
    Roselena R.: 111 (45-lbs., 25-lb. dbs; sub: deck squat + no pushup burpee)
    Chap G.: 85 (45-lbs., 25-lb. plate; sub: 1/2x virtual shovel, 1/2x deck squat + no pushup burpee, 1/2x shoulder press; 10′ amrap)
    Dave R.: 138*
    Jim D.: 121 (70-lbs., 30-lb. dbs; sub: deck squat + no pushup burpee)
    Keena S.: 119 (25-lb. dbs; sub: deck squat + no pushup burpeel)
    Mark C.: 73 (70-lbs.; 30-lb. dbs; sub: sit-up)
    Christy P.: 205
    David S.: 126* (40-lb. dbs; sub: against the wall)
    Tim A.: 154 (sub: against the wall)
    Brian T.: 110* (40-lb. dbs; sub: against the wall)
    Danny M.: 154 (70-lbs., 30-lb. dbs; sub: against the wall)
    Thomas M.: 192 (70-lbs., 30-lb. dbs; sub: against the wall)
    Daniel H.: 162 (70-lbs., 30-lb. dbs; sub: deck squat + no pushup burpee)
    Bill M.: 115 (70-lbs., 25-lb. dbs; sub: deck squat + no pushup burpee)
    Noreen S.: 75 (sub: 2′ plank, knee pushup, sit-up)
    Sean F.: 132 (35-lb. dbs; sub: against the wall)
    James H.: 126 (35-lb. dbs; sub: against the wall)
    Chris C.: 165 (35-lb. db; sub: single-arm shoulder press, deck squat + no pushup burpee)
    JC L.: 150 (70-lbs., 30-lb. dbs; sub: deck squat + no pushup burpee)
    Mark L.: 156 (70-lbs., 25-lb. db; sub: single-arm shoulder press)
    Candida M.: 183 (45-lbs., 20-lb. dbs; sub: deck squat + no pushup burpee)
    Diane N.: 162 (45-lbs., 20-lb. dbs; sub: against the wall)
    Katherine S.: 155 (45-lbs., 15-lb. dbs; sub: deck squat + no pushup burpee)
    Ryan S.: 155* (sub: against the wall)
    Mark Co.: 104* (sub: against the wall)
    Michael F.: 133* (40-lb. dbs; sub: against the wall)
    Chris T.: 115 (35-lb. dbs; sub: deck squat + no pushup burpee)
    Wayne C.: 120* (70-lbs., 35-lb. db; sub: against the wall, single-arm shoulder press)
    Alissa G.: 128* (sub: against the wall)
    Leota T.: 102* (25-lb. dbs; sub: against the wall)
    Spencer S.: 137* (70-lbs., 30-lb. dbs; sub: against the wall)
    Set S.: 126* (20-lb. dbs; sub: deck squat + no pushup burpee)
    Carlos A.: 115 (20-lb. dbs; sub: deck squat + no pushup burpee)

    Reply
    • b-kay | April 12, 2012 at 9:15 pm
       

      Notes for today:
      –*barefoot

      Reply
  9. jimc2 | April 12, 2012 at 10:59 pm
     

    Jim C.:

    OTB @ Xfit BNI Tampa

    “Fight Gone Bad”

    3 rounds, 1 minute of each exercise, exactly 1 minute rest between rounds.

    Wall balls @ 20lbs
    Sumo Deadlift High Pull @ 75lbs
    Box jump @ 24″
    Push press @ 75lbs
    Row

    Scored by total number of reps/calories.

    265

    Reply

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