Sunday, August 1, 2010
Congratulations Katherine C., Leigh T., Jen M. and Chad C., for completing our Elements Workshop curriculum! — Rest today. No composition today—you’re free to post your own to comments.
Saturday, July 31, 2010
A month’s worth of workouts in a little dust like this. “Big Red” out of the box. “Angie” for time: 100x pull-up 100x pushup 100x sit-up 100x squat Do not partition the movements. Complete all pull-ups before moving to the pushups. Complete all pushups before moving to the sit-ups. Complete all sit-ups before moving to […]
Friday, July 30, 2010
Demolition in the back room—three wooden platforms coming down. Trust. for time: 20-18-16-14-12-10-8-6-4-2* single-arm deadlift* @ 135/95-lbs. *You must complete a 200m run after each set of single-arm deadlifts. Alternate arms in the middle of each round for the single-arm deadlifts.
Thursday, July 29, 2010
John “Droz” S. + Sawzall = Demolished Stage Water Damage + Demolished Stage = Crumbling Drywall + High Anxiety “Freddy’s Revenge” five rounds for time: 5x shoulder-to-overhead @ 185/125-lbs. 10x burpee Compare results to March 13, 2009. workout courtesy of crossfit.com
Wednesday, July 28, 2010
The first picture from our site tour last year. A stage, pre-demolition, where “Big Red” stands now. Congratulations JC L., for completing our Elements Workshop curriculum! — “Fight Gone Bad!“ three rounds: wall ball @ 20/14-lbs. (reps) sumo deadlift high-pull @ 75/55-lbs. (reps) box jump, 20″ platform (reps) push-press @ 75/55-lbs. (reps) row (calories) In […]
Tuesday, July 27, 2010
Happy First Anniversary, MPH. — Our original website banner. The beginning: the sign from our first foray into group training. “Deuces” With a continuously running clock, establish a one-rep max clean in nine minutes. + as many rounds as possible in 10 minutes: 4x handstand pushup 6x clean @ 140/110-lbs. 9x box jump, 24″ platform […]
Monday, July 26, 2010
[youtube=http://www.youtube.com/watch?v=kA1u8ujUh-Q] front squat 2-2-2-2-2 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.
Run: Monday, July 26 – Sunday, August 01, 2010
MPHR Workout #9 each for time: 2x 200m run + 3x 400m run + 1k run Rest 60 seconds between 200m repeats and 90 seconds between 400m repeats Deviate slower than two seconds per the worst 200m and three seconds per the worst 400m, and foul Foul* = one-minute max burpee MPHR Workout #10 for […]
Sunday, July 25, 2010
The final StuLu installment—at least until hockey starts-up again. [vodpod id=Video.4089782&w=425&h=350&fv=] stulu’s last wod, posted with vodpod Rest today.
Saturday, July 24, 2010
Lacrosse balls: the perfect recovery tool. hang power clean (max attempt) 2-2-2-2-2 Compare to April 1, 2010.