“Falkel”
as many rounds as possible in 25 minutes:
8x handstand pushup
8x box jump, 30″ platform
1x rope climb, 15 feet
“Falkel”
as many rounds as possible in 25 minutes:
8x handstand pushup
8x box jump, 30″ platform
1x rope climb, 15 feet
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–Scores–
Matthew W.: 16 rounds
Borja G.: 6 rounds + 11x sit-up (sub: 2x corners, 2x squat, 2x sit-up, 15′ amrap)
Jon H.: 4 rounds + 1x hspu (sub: 2x squat; 15′ amrap)
Dat D.: 17 rounds
John Mc.: 4 rounds + 2x wall walk (20″; sub: prom wall walk + pushup, 1/2x jump-stretch strict pull-up, green)
James C.: 16 rounds + 8x pushup (sub: db pushup, strict bodyrow)
Ralph A.: 3 rounds + 8x wall walk (24″; sub: prom wall walk + pushuo, jump-stretch strict pull-up, red)
Keena S.: 3 rounds + 4x pull-up (24″; sub: prom wall walk + pushup, jump-stretch strict pull-up, red)
Jamie T.: 3 rounds + 6x wall walk (24″; sub: prom wall walk + pushup, 8x jump-stretch strict pull-up, green)
Sofia J.: 2 rounds + 5x wall walk (20″; sub: prom wall walk + pushup, 8x jump-stretch strict pull-up, blue)
Melissa S.: 3 rounds + 5x box jump (20″; sub: prom wall walk + pushup, 8x jump-stretch strict pull-up, red)
Teal B.: 2 rounds + 6x pull-up (sub: prom wall walk + pushup, step-up, 20″, 8x jump-stretch strict pull-up, red)
Judy G.: 4 rounds + 8x lunge (sub: pushup, lunge, 8x strict ring pull-up; 15′ amrap)
Kate H.: 5 rounds + 8x box jump (20″; sub: knee pushup, 8x strict bodyrow)
Alissa G.: 7 rounds + 8x box jump
Neil A.: 5 rounds + 7x hspu (sub: 8x strict ring pull-up)
Julie G.: 3 rounds + 7x pull-up (24″; sub: decline pushup, 8x monster strict pull-up, orange)
Robert W.: 11 rounds + 2x pull-up (sub: pushup, step-up, 20″, 8x strict pull-up)
Dave K.: 7 rounds + 4x hspu
Will L.: 5 rounds (sub: prom wall walk + pushup)
David O.: 8 rounds
BIll G.: 9 rounds
Adrian P.: 5 rounds + 7x box jump
Brian K.: 4 rounds + 1x pull-up (sub: atomic push-up, 8x jump-stretch strict pull-up, red)
Roselena R.: 6 rounds (24″; sub: pushup, 8x jump-stretch strict pull-up, red)
Shawn C.: 5 rounds + 8x box jump (sub: atomic pushup)
Dave R.: 15 rounds
Jaime A.: 5 rounds + 6x hspu
Gaylon M.: 7 rounds + 6x ring pull-up (sub: atomic pushup, 8x ring pull-up)
John Gr.: 8 rounds + 1x box jump (24″; sub: decline pushup, 8x strict bodyrow)
Lisa C.: 6 rounds + 8x step-up (sub: pushup, step-up, 20″, 8x jump-stretch strict pull-up, blue)
James H.: 9 rounds + 2x hspu
Brian T.: 11 rounds +… 5x box jump
Chris H.: 13 rounds + 1x hspu
Rebekka E.: 4 rounds (sub: 8x ring pull-up)
Steve M.: 6 rounds + 4x hspu
Chris C.: 15 rounds + 11x pushup (sub: 2x pushup)
May B.: 8 rounds +… 5x ring pull-up (25-lbs.; sub: prom hspu, 1 x 25-lb. plate, weighted sit-up)
Mayra C.: 7 rounds +… 8x box jump (20″; sub: atomic push-up, 8x jump-stretch strict pull-up, blue)
Abby B.: 7 rounds +… 8x box jump (20″; sub: push-up, 8x jump-stretch strict pull-up, green)
Mark L.: 11 rounds (sub: high atomic pushup, weighted sit-up)
Jason C.: 6 rounds + 4x hspu (24″; 15′ amrap)
Cole M.: 9 rounds + 2x hspu
Brett B.: 5 rounds +… 8x box jump (sub: prom hspu, 1 x 45-lb. plate)
CJ D.: 9 rounds + 2x hspu (sub: prom hspu, 1 x 15-lb. plate)
Jim D.: 4 rounds +… 2x pull-up (24″; sub: atomic push-up, 8x jump-stretch strict pull-up, blue)
Whitney M.: 10 rounds + 3x hspu (24″; sub: prom hspu, 1 x 45-lb. plate, 8x jump-stretch strict pull-up, red)
Brian W.: 7 rounds + 7x pushup (20″; sub: pushup, 8x jump-stretch strict pull-up, green; 20′ amrap)
Annie B.: 8 rounds + 5x pushup (20″; sub: knee pushup, strict bodyrow)
Katie R.: 7 rounds +.. 8x box jump (24″; sub: pushup, jump-stretch strict pull-up, blue)
Joanna T.: 4 rounds (sub: pushup, step-up, 20″, jump-stretch strict pull-up, green; 15′ amrap)
Diane N.: 6 rounds +… 6x pull-up (20″;sub: decline pushup, 8x jump-stretch strict pull-up, blue)
Candida M.: 7 rounds + 4x atomic pushup (24″; sub: atomic pushup, 8x jump-stretch strict pull-up, red)
Kathryn S.: 6 rounds + 2x (20″; sub: pushup, strict bodyrow; 15′ amrap)
Graham G.: 6 rounds +… 5x pull-up (sub: atomic pushup, 8x ring pull-up)
Buffy M.: 10 rounds +… 7x box jump (20″; sub: pushup, strict bodyrow)
David S.: 12 rounds + 1x hspu
Sean F.: 8 rounds + 4x hspu
Morgan D.: 6 rounds (24″; sub: atomic pushup, 8x jump-stretch strict pull-up, blue)
Ricky B.: 6 rounds + 1x atomic pushup (sub: atomic pushup, step-up, 24″, ring pull-up)
Mark Co.: 7 rounds + 6x hspu
Seth R.: 7 rounds
To my MPH family,
I never thought I would write these words, but all things have a beginning and an eventual end. It is with a heavy heart and misty eyes that I inform you of my departure from Crossfit MPH. I have accepted a position with a company about 5 minutes from my house and I will be leaving my Crossfit MPH family. My last day of coaching will be this Friday.
I probably don’t need to tell any of you what it has meant to me to be part of this community. I count myself extraordinarily lucky to have wandered into the Golds Gym on 20th street back in November of 2007 and met John Main, Melody Feldman and eventually Rebekka Ellman. My life from that point on has changed for the better in more ways than just physically. They became not only my first Crossfit coaches, but also my friends. I have been privileged to be part of building Crossfit MPH and the community that supports it and even more privileged to coach the incredible athletes that come through the door everyday.
To my fellow athletes, you inspire me, push me, and keep me young in mind and body. I can’t think of a day when I have not enjoyed working out next to you and also helping you to achieve your goals. I have been to many other Crossfit gyms, which I am sure have their own wonderful communities, but I cannot say that I have ever experienced a better community that the one at Crossfit MPH. We have shed a lot of blood, sweat and yes even tears together. You all are truly like family to me and I will never forget you.
I will be in the gym all week and even plan to do the MPHPPFT on Sunday. I hope to get the opportunity to say good bye for now, to each one of you and personally thank you for inspiring me to be great.
I hope you will keep in touch. My email is dolson0011@verizon.net. I plan to start working out at Crossfit Reston and hope to continue coaching there too. If you are ever out that way, drop in for a workout and say hello.
SO, I think if the most interesting man in the world was a Crossfit athlete his tag line would be “Stay healthy my friends”. Since it is not likely he is a Crossfit athlete, I think I will use the tag line.
Stay healthy my friends,
Dave O, aka 702, aka Condor