Monday, October 1, 2012

Monday, October 1, 2012

Congratulations to all (24!) competitors who completed yesterday’s events at the 5-Ton 5K in Columbia, MD! If you competed, thank you for giving it your all. We are so proud of you.

And, congratulations to Tim A., Rebekka, Christy P. and Dave R., for winning the team event, and to Jim C. and Alex M. (along with two amazing CrossFit Diesel women), for placing second in the team event!

Congratulations Elissa N., for completing our Elements Workshop curriculum!


Compare results to July 20, 2012.


  1. christyphillips | October 1, 2012 at 11:15 am

    Thank you Meloday, Rebekka and MPHers for a great time yesterday!

    I had to share this recipe because it is so easy and so good! I have made it everyday for the last 4 days including once this morning (for breakfast: I added apple and walnuts instead of chocolate chips). Also, I used half a tablespoon of honey and 1 whole egg instead of the measurements the recipe calls for.

  2. borjagracia | October 1, 2012 at 3:53 pm

    I did 10 rounds of 1.5 mins running and 3 mins jogging

  3. b-kay | October 1, 2012 at 9:35 pm

    John G.: 130x-125-125-130-135-140-145*-lbs.
    Robert W.: 70-70-70-70-65-65-65-65-lbs. (sub: power snatch)
    Gideon B.: 70-70-70-70-75-75-75*-lbs. (sub: power snatch)
    Ted .: 75-75-75-75-75-75-75-lbs.
    Nick D.: 75-75-75-75-75-75-75-lbs.
    Keena S.:45-45-55-55-55-55-55*-lbs.
    Charlie R.: 35-35-35-35-45-45-45*-lbs. (sub: hang power snatch)
    Larry B.: 75-85-95-95-95-95-95-lbs.
    Matt H.: 85-95-105-105*-110x-110x-100-lbs.
    Neil A.: 125-135-145-155-165x-165x-165*-lbs.
    Josh M.: 120-125-130-135-140x-140x-130-lbs.
    Holmes H.: 85-90-95-100-100*-105x-105x-lbs.
    Alissa G.: 85-85-90-90-85-85-90-lbs.
    Glenn C.: 70-75-75-80-85-85-85-lbs. (sub: power snatch)
    Terry M.: 70-75-75-80-85-85-85-lbs.
    Mike P.: 75-75-80-85-90-95x-95*-lbs.
    Mayra C.: 60-65-70-70-75-75*-70-lbs. (sub: power snatch)
    Drew P.: 145-160-170-175-180x-180-185*-lbs.
    Matthew C.: 145-155x-145-150-155*-160x-160x-lbs.
    David O.: 85-100-110-115-120-125-115-lbs.
    Bill G.: 105-110-115-120-125x-125x-115x-lbs.
    Ivy F.: 85-85-85-85-90-90-95x-lbs.
    Joe K.: 75-85-90-90x-85-90-90*-lbs. (sub: power snatch)
    Shawn J.: 70-70-70-70-70-70-70-lbs. (sub: power snatch + overhead squat)
    Dave R.: 160-170-180x-180x-180x-165-165-165-lbs.
    Ralph A.: 80-85-90-95-100-100x-100x-lbs.
    Christine S.: 70-73x-73-75*-77x-77x-65-lbs.
    Graham G.: 45-55-55-65-65-65-65*-lbs. (sub:power snatch)
    Lisa C.: (sub: 25x lunge + 25x squat; 3 rounds)
    Shawn C.: 65-75-85-95-105-110-110*-110x-lbs. (sub: power snatch + overhead squat)
    Julie G.: 55-55-60-65x-65x-60-60-lbs.
    Cristian D.: 75-85-90-90-95-95*-lbs.
    Jim C.: 115-135-150-155-160-165*-165x-lbs.
    Chris C.: 95-115-125-125-130x-130x-115-lbs.
    Steve M.: 115-125-125-125-130-135x-135x-lbs.
    David S.: 85-95-105-105x-95-95x-95x-lbs.
    Sean F.: 55-70-80-85-85-85-85-lbs. (sub: power snatch + overhead squat)
    Jared S.: 70-85-95-105-110x-110*-95-lbs.
    Mark L.: 60-60-70-75-75-75-75-lbs.
    John Gr.: 45-55-55-65-75-80-80-lbs. (sub: power snatch, 3-3-3-3-3-3-3)
    Carolyn D.: 15-15-15-20-20-25-25-lbs. (sub: hang muscle snatch; 3-3-3-3-3-3-3)
    Michael F.: 90-105x-100-105-105-105x-95-lbs.
    Chris T.: 80-90-100-105*-105x-100x-95-lbs.
    Kit H.: 17:39 (sub: 75x strict pull-up)
    Brett B.: 85-90-95-100*-105x-105x-95-lbs.
    Jim D.: 65-70-70-75-80-85-90*-lbs.
    Candida M.: 35-35-35-35-35-35-35-lbs.
    Katherine S.: (20-lb. db; sub: 5x single-arm power snatch + 10x pvc overhead squat + max v-hold, 5 rounds)
    Tamra F.: (35-lb. dbs; sub: floor press, 3-3-3-3-3-3-3)
    Peter H.: 20:50 (sub: 50x strict pull-up)
    Diane N.: 35-40-45-50-55-60-65*-lbs.
    Erez Y.: 1:31, 1:10, 1:10, 0:58, 1:00 (sub: 5x single-arm pushup + 8x single-arm strict bodyrow + max v-hold, 5 rounds)
    Wayne C.: 115-135-155-155-155-x-x-lbs. (sub: power clean)
    Mark Co.: 105x-105-120x-120x-110-110x-110-lbs.
    Krishnan S.: 80-85-90-95x-95*-100x-100x-lbs.
    Jon H.: 75-85-90-95-95*-80-80-lbs.
    Katie M.: 75-75-75-80-85x-80-80-lbs. (sub: power clean)
    Jen M.: 60-65-70-70-75x-75x-75x-lbs. (sub: power snatch + overhead squat)
    Set S.: 50-55-60-60-65-70x-60-lbs.


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