Run: Saturday, March 12, 2011
MPHR Workout #77 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″, […]
Saturday, March 12, 2011
for time: 25x squat 25x pushup 25x pull-up 25x sit-up 50x squat 50x pushup 50x pull-up 50x sit-up 75x squat 75x pushup 75x pull-up 75x sit-up Compare results to April 17, 2010. workout courtesy of crossfit.com
Friday, March 11, 2011
Happy Birthday, Melody! — “Lem’s Revenge” accumulating*, five rounds for time: 1. 5x deadlift @ 315/225-lbs. 2. 10x nose-to-floor handstand pushup 3. 15x box jump, 30″ platform 4. 20x chest-to-bar pull-up @ 45/25-lbs. 5. 25x bear complex @ 135/95-lbs. The barbell bear complex consists, sequentially, of: power clean front squat push press back squat behind-the-neck […]
Lift: Thursday, March 10, 2011
skill: clean lift: snatch, max for the day assistance: back squat, heavy triple
Thursday, March 10, 2011
Congratulations Eva Y., for completing our Elements Workshop curriculum! — back squat 1-1-1-1-1 Compare results to August 4, 2010.
Wednesday, March 9, 2011
The 2011 Reebok CrossFit Games Open website is live! — six distances, each for time; rest amply between distances: 1x 1-mile run 2x 800m run 1x 400m run 2x 200m run This workout is scored by all six times. Compare results to January 5, 2010.
Tuesday, March 8, 2011
It’s gotta be the shoes. Congratulations to Stuart W., for completing the CrossFit Level I Certification last weekend at CrossFit Virtuosity in New York! See if you can spot him in this picture (top)… — “Jackie“ for time: 1000m row 50x thruster @ 45-lbs. 30x pull-up Compare results to August 3, 2010. workout courtesy of […]
Run: Monday, March 7 – Friday, March 11, 2011
MPHR Workout #75 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 […]
Monday, March 7, 2011
clean 2-2-2-2-2 Compare results to Aprll 24, 2010. then, as many repetitions as possible in eight minutes: 1x strict pull-up + 3x pull-up This workout is scored by the total repetitions completed. Compare results to July 26, 2010.
Sunday, March 6, 2011
Last year’s fun: [vodpod id=Video.3364749&w=425&h=350&fv=] more about “MPH 2010 Sectional Album“, posted with vodpod The 2011 Reebok CrossFit Games Open begins March 15—it’s not too late to get involved! Rest today.