Thursday, May 16, 2013

Thursday, May 16, 2013

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Congratulations CJ D., for completing our Elements Workshop curriculum!

We have six new members of the “Smurf Crew” to welcome. These ladies, aside from their (requisite) shorter stature, each have been athletes at MPH for 18 months or more!

  • Teal B.: “Strong Smurf”
  • Diana D.: “Stretchy Smurf”
  • Sofia J.: “6a Smurf”
  • Candida M.: “Peppy Smurf”
  • Roselena R.: “Latina Smurf”
  • Christine S.: “Mama Smurf”

five rounds for time:
5x burpee + muscle-up
10x toes-to-bar
15x walking lunge, front rack @ 155/105-lbs.

5 Comments

  1. No Doubt | May 15, 2013 at 9:51 pm
     

    Well, that’s a good way to ensure a vertical torso during lunges.

    Reply
  2. sidc | May 15, 2013 at 10:26 pm
     

    I was wearing my smurf shirt today and someone was asking if MPH had a large amount of short ladies. Yes, yes it does. And they are awesome.

    Reply
  3. kcsey | May 16, 2013 at 8:28 am
     

    Welcome, fellow Smurfs!

    Reply
  4. C.Clever | May 16, 2013 at 10:22 am
     

    OTB Crossfit Tecnica

    “Kelly”
    5 rft:
    400m run
    30 box jumps 24″
    30 wall balls 20lb 10′

    25:14

    Not quite the 5p I’m used to

    Reply
  5. Melody | May 16, 2013 at 7:50 pm
     

    –Scores–
    Dat D.: 14:02 (115-lbs.; sub: 3/5x burpee + muscle-up)
    James C.: 17:34 (115-lbs.; sub: burpee + pull-up)
    Larry B.: 15:38 (40-lb. dbs; sub: 5x burpee + 5x strict pull-up, 1/2x toes-to-bar)
    Joe T.: 11:32 (40-lb. dbs; sub: 5x burpee + 5x strict bodyrow, v-up)
    Ralph A.: 18:01 (35-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, red, hanging knee raise)
    Keena S.: 15:31 (30-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, red, knees-to-chest)
    Alexis B.: 10:54 (sub: 10x knee burpee only, v-up, lunge)
    Katie R.: 11:24 (sub: 10x knee burpee only, v-up, lunge)
    CJ D.: 10:07 (sub: 10x burpee only, v-up, lunge)
    Derek B.: 6:31 (20-lbs.; sub: 2x mb squat jump, v-up, lunge jump)
    Dave K.: 20:55 (115-lbs.; sub: 3/5x burpee + muscle-up)
    Alex M.: 17:45 (115-lbs.; sub: 3/5x burpee + muscle-up)
    Neil A.: 21:28 (sub: 3/5x burpee + muscle-up, 2x hollow rock)
    Teal B.: 12:13 (45-lbs.; sub: 2x goblet squat, v-up, lunge jump)
    John P.: 15:44 (sub: 5x burpee + 3/5x banded muscle-up, lunge)
    Brett B.: 15:35 (35-lb. dbs; sub: 5x burpee + 3/5x banded muscle-up, 1/2x toes-to-bar)
    Scott P.: 15:58 (30-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, red, hanging knee raise)
    Stephen K.: 14:39 (25-lb. dbs; sub: 5x burpee + 5x strict pull-up, hanging knee raise)
    Mayra C.: 13:23 (sub: 5x burpee + 5x jump-stretch strict pull-up, green, hanging knee raise, strict sit-up)
    Matthew C.: 7:51 (45-lbs.; sub: 2x goblet squat, v-up, lunge jump)
    Terry M.: 7:52 (45-lbs.; sub: 2x goblet squat, v-up, lunge jump)
    David O.: 18:56 (115-lbs.; sub: 3/5x burpee + muscle-up)
    Ivy F.: 8:38 (35-lbs.; sub: goblet squat, incline pushup, lunge)
    Chandini H.: 12:54 (25-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, red, hanging knee raise)
    Adrian P.: 20:14 (35-lb. dbs; sub: 5x burpee + 3/5x banded muscle-up, 1/2x toes-to-bar)
    Gideon B.: 18:46 (30-lb. dbs; sub: 5x burpee + 5x strict pull-up, hanging knee raise)
    Graham G.: 17:25 (35-lb. dbs; sub: 5x burpee + 5x strict pull-up, knees-to-chest)
    Christine F.: 14:30 (sub: 10x burpee only, sit-up, lunge; 4 rounds)
    Diana D.: 14:52 (20-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, blue, v-up)
    Ashley R.: 14:46 (15-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, green, v-up)
    Whitney M.: 16:21 (30-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, red, hanging knee raise)
    Erez Y.: 16:37 (95-lbs.; 3 rounds)
    Brian T.: 24:12 (135-lbs.)
    Holmes H.: 18:11 (30-lb. dbs; sub: 5x burpee + 3/5x banded muscle-up, 1/2x toes-to-bar)
    Kevin M.: 18:40 (30-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, green, hanging knee raise)
    Ted K.: 15:05 (30-lb. dbs; sub: 5x burpee + 5x strict pull-up, knees-to-chest; 4 rounds)
    Chris H.: 13:16 (3/5x burpee + muscle-up, 115-lbs.)
    Mark L.: 16:30 (105-lbs.)
    James H.: 14:55 (sub: lunge)
    Joseph P.: 15:47 (sub: 2x squat + squat jump, pike-up, 2x lunge)
    Sean F.: 16:47 (105-lbs.; sub: 3/5x burpee + muscle-up)
    Jon H.: 20:17 (115-lbs.; sub: 3/5x burpee + muscle-up)
    Diane N.: 15:22 (20-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, blue, hanging knee raise)
    Candida M.: 10:59 (20-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, red, knees-to-chest)
    Robert W.: 15:31 (20-lb. dbs; sub: 5x burpee + 5x strict pull-up, knees-to-chest)
    Seth R.: 17:38 (25-lb. dbs; sub: 5x burpee + 5x strict pull-up, hanging knee raise)
    Peter H.: 16:51 (95-lbs.; sub: 3/5x burpee + muscle-up)
    David S.: 17:33 (115-lbs.; sub: 3/5x burpee + muscle-up)
    Mark Co.: 22:50 (115-lbs.; sub: 5x burpee + 5x banded muscle-up + muscle-up)
    Chris T.: 20:56 (105-lbs.; sub: 5x burpee + 5x banded muscle-up + muscle-up)
    Nick D.: 19:58 (95-lbs.; sub: 5x burpee + 5x banded muscle-up, pike-up)
    Wayne C.: 18:07 (30-lb. dbs; sub: 5x burpee + 5x jump-stretch strict pull-up, blue, pike-up)

    Reply

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