Author: MPH

Wednesday, May 25, 2011

for time: 21-15-9 deadlift @ 315/205-lbs. box jump, 30/24” platform workout courtesy of crossfit.com

Tuesday, May 24, 2011

shoulder press 1-1-1-1-1 then, three rounds; rest amply between rounds: max strict pull-up max “L” hold This workout is scored by the total strict pull-ups completed and total time held in the “L”  from all three rounds.

Run: Monday, May 23 – Friday, May 27, 2011

MPHR Workout #108 10x one-minute effort trial, run all-out Rest one minute between repeats MPHR Workout #109 for time: 5k run time trial, all-out effort Compare results to SC MPHR Workout #97. Post all dates and scores to comments.

Monday, May 23, 2011

“Nasty Girls” three rounds for time: 50x squat 7x muscle-up 10x hang power clean @ 135/95-lbs. Compare results to February 22, 2010. workout courtesy of crossfit.com

Sunday, May 22, 2011

Running Team drills at the track. Congratulations Vinnie L., Ryan S. and Ryan M., for completing our Elements Workshop curriculum! — A new MPH t-shirt order is in the works, and we’re thinking of supplementing “If you want it, come and get it”—we would like to know what you think (in November 2009, we ran […]

Run: Saturday, May 21, 2011

MPHR Workout #107 tabata run* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. If running on a treadmill, set it to a 12 percent grade and 0.5 miles per hour slower than your best 5k pace Stop completely for rest intervals This workout is scored […]

Saturday, May 21, 2011

“Jeremy” for time: 21-15-9 overhead squat @ 95/65-lbs. burpee workout courtesy of crossfit.com

Friday, May 20, 2011

Congratulations Liz D., for completing our Elements Workshop curriculum! — The 2011 Rebook CrossFit Regional final workouts are announced! — as many repetitions as possible in five minutes: single-arm snatch @ 55/35-lbs. then, as many repetitions as possible in five minutes: swing @ 55/35-lbs.