Author: MPH

Wednesday, May 11, 2011

Congratulations Charlie D. and Wesley T., for completing our Elements Workshop curriculum! — “Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat Compare results to December 14, 2010. workout courtesy of crossfit.com

Tuesday, May 10, 2011

Congratulations Sonal M., for completing our Elements Workshop curriculum! — deadlift 1-1-1-1-1-1-1 Compare results to December 1, 2010.

Run: Monday, May 9 – Friday, May 13, 2011

MPHR Workout #102 three rounds: 20-second effort trial, run all-out –rest 1′– 20-second effort trial, run all-out –rest 50″– 20-second effort trial, run all-out –rest 40″– 20-second effort trial, run all-out –rest 30″– 20-second effort trial, run all-out –rest 20″– 20-second effort trial, run all-out –rest 10″– MPHR Workout #103 SC, for time: 5k run […]

Monday, May 9, 2011

as many repetitions as possible in five minutes: lateral burpee –rest two minutes– as many repetitions as possible in five minutes: overhead squat @ 120/90-lbs. –rest two minutes– as many repetitions as possible in five minutes: muscle-up In this workout, the clock does not reset or stop during the rest period. This workout is scored […]

Sunday, May 8, 2011

Congratulations Robert H., for completing our Elements Workshop curriculum! — Enjoy the new look! Rest today.

Run: Saturday, May 7, 2011

MPHR Workout #101 each for time: 2x 1200–1600m hill run Rest one minute at hilltop, descend easily and rest one minute between repeats Deviate slower than one minute per the worst interval, and foul Foul* = 20x single-leg squat (alternating, total) If running on a treadmill, set it to a seven percent grade and cover […]

Friday, May 6, 2011

Congratulations Chris T., for completing our Elements Workshop curriculum! — “Hammer” five rounds, each for time; rest exactly 90 seconds between rounds: 5x power clean @ 135/95-lbs. 10x front squat 5x jerk 20x pull-up This workout is scored by all five times. workout courtesy of crossfit.com