Thursday, September 30, 2010
Braced: LB’s—Teenage Dream‘s locked-down ribcage. (Congratulations on your first pull-ups!) for time: as many repetitions as possible: 2′ toes-to-bar –15″ rest– 2′ double under –15″ rest– 90″ toes-to-bar –15″ rest– 90″ double under –15″ rest– 60″ toes-to-bar –15″ rest– 60″ double under –15″ rest– 30″ toes-to-bar –15″ rest– 30″ double under In this workout, the […]
Wednesday, September 29, 2010
as many rounds as possible in 30 minutes: 400m run with 20/10-lb. weight vest max weighted pull-up @ 20/10-lbs. This workout is scored by both the total number of rounds and total pull-ups completed.
Tuesday, September 28, 2010
2x push jerk + 2x split jerk 1-1-1-1-1 Compare results to May 24, 2010. then, three rounds; rest amply between rounds: max strict bodyrow Compare results to July 14, 2010.
Monday, September 27, 2010
Elements of a missed front squat (yep, he missed it): rounded back, low elbows, internally rotated knees. five one-minute rounds; rest exactly one minute between rounds: 30x swing* @ 70/55-lbs. *Rowing debt accrues in 1000m intervals, each time all 30 swings are not completed in the designated one-minute time period. This workout is scored by […]
Run: Monday, September 27 – Sunday, October 3, 2010
MPHR Workout #34 “Tosh 2” three rounds, each distance for time: 200m run –rest 200m time– 400m run –rest 400m time– 600m run –rest 600m time– Deviate slower than three seconds per the worst previous equivalent interval (distance), and foul Foul* = tabata bottom-to-bottom** squat **One Tabata round is eight rounds of 20 seconds of […]
Sunday, September 26, 2010
For health and fitness, the single-most important book you will ever—you must read: Robb Wolf’s The Paleo Solution: The Original Human Diet is the most exhaustive, authoritative and readable work on nutrition available anywhere. It is mandatory reading for all MPH athletes—even especially the vegans and vegetarians. It is so valuable, that we will only […]
Saturday, September 25, 2010
Today, MPH and District CrossFit join forces for Fight Gone Bad 5, the fifth annual fundraiser to benefit Livestrong, Wounded Warrior Project and The CrossFit Foundation. Please familiarize yourself with the rules of this event, then register here to join the CrossFit MPH team! Thank you to everyone who contributed to this cause already—athletes and […]
Friday, September 24, 2010
“Test 5” for time: 800m run 21x thruster @ 75/55-lbs. 21x “L” pull-up workout courtesy of crossfit.com
Thursday, September 23, 2010
eight rounds for time: 25x sit-up 5x muscle-up Compare results to November 6, 2009.
Wednesday, September 22, 2010
back squat 3-3-3-3-3 Compare results to March 1, 2010. sots press 3-3-3