Friday, November 1, 2013

Friday, November 1, 2013

Today, MPH says farewell to one of its finest—an original athlete and a coach—David O. It is with heaviness in our hearts that we watch him leave; we have been in denial about his departure since he told us a few weeks ago that he would be starting a new job in Reston, VA at the beginning of November. Dave has always given us his best as an athlete, making MPH a top priority in his extremely busy life. He has also been so appreciative of our coaching and community, and he’s been a natural leader, so it was a give we asked him to coach in July of last year. He has far exceeded our hopes with his enthusiasm and energy every morning. Additionally, to say that Dave has acted as our resident handyman since we opened is a gigantic understatement—he was head of construction when we opened, he planned and helped execute the demolition of the right wall in 2011, helped install the speaker system, and of course, is always on call to fix whatever needs fixing. In short, he will be greatly, greatly missed. 702, Condor, The Wodfather, please come back and visit us…all the time.

front squat

Compare results to August 4, 2011.

then, three rounds; rest amply between rounds:
max strict bodyrow
25x hollow rock

This workout is scored by the total strict bodyrows completed from all three rounds.


  1. djcristi73 | October 31, 2013 at 10:15 pm

    Wow. Dave. I could have never imagined MPH without you. I am speechless.

    But good luck, and I am grateful that I got the chance to work out with you.


  2. bghent | November 1, 2013 at 12:40 am

    Dave — Those of us who have been around a while will find it very difficult to imagine MPH without you. I honestly can’t imagine not seeing you in the mornings. This will take some getting used to.

    Sport too often lauds stubbornness and ego when it should value humility and perspective. Each day that you came to MPH you brought the latter into focus. Thanks for your encouragement over the years — and for helping me raise the median age around this place, old man. I’ll miss you.

    All the best —

    Bill G.

  3. Mrs. F | November 1, 2013 at 11:47 am

    145 all sets, 17,15,7 strict row to bar (no rings at the Gold’s)

    Dave, you are an inspiration to us all!

  4. Ted | November 1, 2013 at 11:55 am

    In a spiritual sense MPH will never be without Dave or any of the other athletes and coaches that built this community but Dave your constant inspiration will always be missed. Like the drummer you are, you’ve set the constant beat with some really exciting accents, frills and flourishes I hope the ceiling at the new box is higher, and that you continue to compete and teach and play. Best to you and your family!

  5. b-kay | November 1, 2013 at 3:21 pm

    Rob K.: 135-135-135-lbs., 61
    Keena S.: 120-125-125-lbs., 42
    Christine S.: 115-115-115-lbs., 43
    Jen M.: 75-75-75-lbs., 11
    Mayra C.: 90-100-100-lbs., 15
    Julie G.: 80-80-80-lbs., 16
    Kate H.: 70-70-72.5*-lbs., 7 (sub: 1/2x strict sit-up)
    Abby B.: 85-95-95*-lbs., 12
    Bill G.: 250-250-250-lbs., 41
    James H.: 165-155-160-lbs., 47
    Cristian D.: 135-140-140-lbs., 29
    Adrian P.: 205-205-205-lbs., 39
    Jason C.: 150-155-155-lbs., 39
    Katie R.: 110-115-120-lbs., 19
    Sofia J.: 100-110-115x-lbs., 24
    Sara R.: 85-85-90-lbs., 18
    Neil A.: 220-230-220-lbs., 31
    David O.: 155-165-155-lbs., 32
    Brian T.: 145-145-145-lbs., 48
    Josh M.: 180-180-185-lbs., 50
    Joe T.: 175-195x-180-lbs., 42
    Borja G.: 250-270-270-lbs., 4:45 (45-lbs.; sub: back squat, weighted plank hold)
    Ralph A.: 210-210-225-lbs., 41 (sub: 1/2x hollow rock)
    James C.: 200-225-240-lbs., 65
    Derek B.: 190-190-190-lbs., 12
    CJ D.: 175-175-175-lbs., 29
    Will L.: 190-190-195-lbs., 26
    Mark Co.: 200-215-215-lbs., 41
    Dat D.: 200-225x-200-lbs., 54
    Yoshi S.: 190-200-200-lbs., 50
    Graham G.: 145-145-145-lbs., 24
    May B.: 130-130-130-lbs., 38
    Christine F.: 40-40-40-lbs., 27 (sub: 1/2x strict sit-up)
    Lisa C.: 90-95-95-lbs., 32


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