Author: MPH

Wednesday, January 12, 2011

Unfortunately (for MPH), Jonathan H. headed West last week to Colorado to chase some time in the snow. His last workout with us was last Wednesday—he surprised us with the news that day. So, we’re working out in his honor (and in his absence) today. Jon was one of our first new athletes, and proved […]

Tuesday, January 11, 2011

We said don’t be awkward. three rounds for time: 400m run 30x overhead squat @ 75/55-lbs. 21x pull-up workout courtesy of crossfit.com

Run: Monday, January 10 – Friday, January 14, 2011

MPHR Workout #51 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, January 10, 2011

deadlift 3-3-3 Compare results to October 26, 2010. then, three rounds for time: 7x deadlift @ 275/185-lbs. 14x swing @ 70/55-lbs. 21x pike-up Compare results to April 22, 2009.

Sunday, January 9, 2011

This time last year, we asked what you wished to accomplish in 2010. If you were part of that response: how did you do? Did you meet any or all of your goals, and why or why not? What are your training goals, resolutions and hopes for 2011? What can you do to assist with […]

Run: Saturday, January 8, 2011

MPHR Workout #50 SC, each for time: 3x one-mile run Rest two minutes between repeats Deviate slower than 10 seconds per the worst interval, and foul Foul* = one-minute max squat LC, each for time: 3x two-mile run Rest four minutes between repeats Deviate slower than 20 seconds per the worst interval, and foul Foul* […]

Saturday, January 8, 2011

“Karen” for time: 150x wall ball @ 20/14-lbs. workout courtesy of crossfit.com then, “Flight Simulator” for time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double under You must come to a complete stop between sets. workout courtesy of optimum performance training Compare all results to February 10, 2010.

Friday, January 7, 2011

for time*: 21x deadlift @ 225/155-lbs. 15x thruster @ 45-lbs. 21x toes-to-bar 15x deadlift @ 225/155-lbs. 15x thruster @ 45-lbs. 15x toes-to-bar 9x deadlift @ 225/155-lbs. 15x thruster @ 45-lbs. 9x toes-to-bar *The bar begins at 45-lbs. at the start of the workout, and must be loaded and unloaded by the athlete each time the […]