Author: MPH

Thursday, April 28, 2011

deadlift* 2-2-2-2-2-2-2-2-2-2 *Rest exactly one minute between sets. Compare results to December 22, 2010. workout courtesy of crossfit.com

Wednesday, April 27, 2011

five rounds; rest amply between rounds: max jerk @ 2/3x body weight max toes-to-bar This workout is scored by the total repetitions completed of each exercise from all five rounds.

Tuesday, April 26, 2011

Congratulations to Mike S., for completing the CrossFit Level I Certification last weekend at CrossFit Charlottesville in Virginia! See if you can spot him in this picture (third from the top)… — “Fight Gone Bad!“ three rounds: wall ball @ 20/14-lbs. (reps) sumo deadlift high-pull @ 75/55-lbs. (reps) box jump, 20″ platform (reps) push-press @ […]

Monday, April 25, 2011

for time: 21-15-9 squat snatch @ 95/65-lbs. chest-to-bar pull-up Compare results to February 6, 2010. workout courtesy of mid-atlantic qualifier

Run: Monday, April 25 – Friday, April 29, 2011

MPHR Workout #96 one-minute effort trial, run all-out –rest 50″– one-minute effort trial, run all-out –rest 40″– one-minute effort trial, run all-out –rest 30″– one-minute effort trial, run all-out –rest 20″– one-minute effort trial, run all-out –rest 10″– one-minute effort trial, run all-out Rest amply, then Reverse and complete interval sequence One-minute trial, rest 10″, […]

Sunday, April 24, 2011

Results. Congratulations Sasha D., Clint H., Kerstin C. and Laurie W., for completing our Elements Workshop curriculum! — Congratulations to all competitors who completed this weekend’s events, the 2011 Reebok CrossFit Games Open workout (11.5)! While our athletes were busy offering themselves to the spotlight of competition, Brian T. was busy documenting their efforts on […]

Run: Saturday, April 23, 2011

MPHR Workout #95 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, April 23, 2011

***Important Announcement*** Beginning Saturday, March 19, we will host the weekly 2011 Reebok CrossFit Games Open workout for our competitors every Saturday at 1p through April 23 April 30. Please come by each week at this time to cheer on Neil A., Sidra C., Steve D., Tamra F. (from Dubai!), Ivy F., Rob K., Jen […]