Thursday, January 6, 2011
back squat 3-3-3-3-3 Compare results to September 22, 2010. then, two rounds; rest amply between rounds: max strict mixed-grip pull-up max weighted pushup @ 45/25-lbs. This workout is scored by the total repetitions completed of each exercise from both rounds.
Wednesday, January 5, 2011
With a continuously running clock complete one pull-up the first minute, two box jumps to a 24″ platform the second minute, three pull-ups the third minute, four box jumps the fourth minute, etc.—continuing as long as you are able. Use as many sets each minute as needed. This workout is scored by the number of […]
Tuesday, January 4, 2011
snatch (max attempt) 1-1-1-1-1-1-1 Compare results to June 9, 2010.
Run: Monday, January 3 – Friday, January 7, 2011
MPHR Workout #48 each for time: 4x 800m run Rest two minutes between repeats Deviate slower than three seconds per the worst interval, and foul Foul* = one-minute max burpee MPHR Workout #49 tabata run** **One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. If running […]
Monday, January 3, 2011
“Elizabeth” for time: 21-15-9 squat clean @ 135/95-lbs. ring dip Compare results to September 14, 2010. workout courtesy of crossfit.com
Holiday Weekend – December 24, 2010 – January 2, 2011
***Important Announcement*** MPH will be closed from Friday, December 24 through Saturday, January 1. This will be an important, prescribed rest for all of us, athletes and coaches, as there is no “off season” in our sport. Rest and recovery are essential to maintaining the mental and physical intensity required for long-term success. There will […]
Thursday, December 23, 2010
for time: 21x handstand pushup 400m run 21x weighted pull-up 15x handstand pushup 400m run 15x weighted pull-up 9x handstand pushup 400m run 9x weighted pull-up This workout is scored by both the time and load. Compare results to November 30, 2009. workout courtesy of crossfit.com
Wednesday, December 22, 2010
Congratulations John M. and Ben T., for completing our Elements Workshop program! — deadlift* 2-2-2-2-2-2-2-2-2-2 *Rest exactly one minute between sets. workout courtesy of crossfit.com
Tuesday, December 21, 2010
The Champ. overhead squat 3-3-3-3-3-3-3 then, three rounds; rest amply between rounds: max strict pull-up Compare all results to March 31, 2010.
Monday, December 20, 2010
Registration is open in MINDBODY for both our Running Team, and our Barbell: Weightlifting and Powerlifting Team. Just a few roster spots remain on each for the start of the next month, beginning January 3. Visit the Sunday, December 5 post and the Teams page for more information on the programs and details on how […]