Saturday, October 9, 2010
10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x kipping pull-up For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground constitutes […]
Friday, October 8, 2010
power snatch + overhead squat 3-3-3-3-3 Compare results to March 25, 2009.
Thursday, October 7, 2010
Congratulations David and Christine S.! Tuesday, they welcomed a beautiful baby girl, Ryan Brennan, into the world. The first two t-shirts went out yesterday. Find out why here. — “Frank” for time: 21-15-9 thruster @ 110/70-lbs. muscle-up This workout may be completed with any implement or combination of implements—other than a barbell—that meet the loading […]
Wednesday, October 6, 2010
Running clinic fun—it’s a real exercise. No matter what Ralph A. tells you. for time: 800m run 100x sit-up 100x back extension 800m run workout courtesy of crossfit.com
Tuesday, October 5, 2010
Congratulations Veni M., for completing our Elements Workshop curriculum! — five rounds; rest amply between rounds: 3x deadlift max handstand pushup This workout is scored by both the deadlift load and total handstand pushups completed from all five rounds. workout courtesy of crossfit.com
Run: Monday, October 4 – Sunday, October 10, 2010
Congratulations Ryan B., for completing Sunday’s Freedom’s Run marathon with a new personal record! — MPHR Workout #36 8x 30-second effort trial, run all-out Rest 20 seconds between repeats MPHR Workout #37 3x five-minute effort trial, run all-out Rest 3 minutes between repeats MPHR Workout #38 for time: 5k run, at current (<three months) personal […]
Monday, October 4, 2010
Congratulations Ryan B., for completing Sunday’s Freedom’s Run marathon with a new personal record! — front squat 10-10-10-10-10 then, three rounds; rest amply between rounds: max strict pull-up + max kipping pull-up* *After the first missed strict pull-up repetition, you must stay on the pull-up bar and continue the max effort using the kipping pull-up. […]
Sunday, October 3, 2010
Congratulations Jon H., Jeff B., Marc H. and Christine D., for completing our Elements Workshop curriculum! — Get Robb Wolf’s The Paleo Solution: The Original Human Diet and start reading. 302 scientific, data-driven references can’t be wrong. 302. Yes, we counted. Rest today.
Saturday, October 2, 2010
***Important Announcement*** A new MPH Running Clinic is open for general participation on Sunday, October 3 from 8-11a. This one-day group clinic is available in MINDBODY for $99, and includes: The definition of running: history, technique and physics The science of POSE Ⓡ running: perception, body weight application and the gravity concept The application of […]
Friday, October 1, 2010
Find out how to get our new shirt here. as many repetitions as possible: 4′ thruster @ 135/95-lbs. 2′ lateral burpee 3′ thruster @ 115/75-lbs. 1′ lateral burpee In this workout, the clock does not reset or stop between exercises. This workout is scored by the total repetitions completed.