Run: Monday, July 5 – Sunday, July 11, 2010
For those athletes who have completed all six weeks and 15 sessions of running practice, endurance workouts begin this week. If you have not yet accomplished the prescribed skill development in its entirety, you may not begin endurance workouts until doing so. Once completed you will begin with “Workout #1” below. Prior to beginning the […]
Fourth of July Weekend – July 3 – 5, 2010
***Important Announcement*** MPH will be closed from Saturday, July 3 through Monday, July 5 for the Fourth of July holiday. We will resume a normal workout schedule on Tuesday, July 6. For Time: Growth of an Effort-biased Program Time has a way, among others, of rearranging, then redefining an otherwise completely understandable inquiry. Three weeks […]
Friday, July 2, 2010
Congratulations Todd C., for completing our Elements Workshop curriculum! — Happy birthday, Rebekka. — “B-kay 5k” for time: 1600m run 21x chest-to-bar pull-up 15x clean and split jerk @ 155/105-lbs. 800m run 15x chest-to-bar pull-up 200m run 9x clean and split jerk @ 155/105-lbs. 800m run 9x chest-to-bar pull-up 6x clean and split jerk @ […]
Thursday, July 1, 2010
weighted strict pull-up 5-5-5-5-5 then, for time: 100-foot lunge 21x pull-up 21x sit-up 100-foot lunge 18x pull-up 18x sit-up 100-foot lunge 15x pull-up 15x sit-up 100-foot lunge 12x pull-up 12x sit-up 100-foot lunge 9x pull-up 9x sit-up 100-foot lunge 6x pull-up 6x sit-up Compare results to January 16, 2010. workout courtesy of crossfit.com
Wednesday, June 30, 2010
deadlift 3-3-3 Compare results to April 28, 2010. then, for time: 12-9-6-3 deadlift @ 2x body weight box jump, 30″ platform
Tuesday, June 29, 2010
push press 3-3-3-3-3 Compare results to April 3, 2010. then, three rounds; rest amply between rounds: max muscle-up
Monday, June 28, 2010
Congratulations to Assistant Running Team Coaches Jessica and Rebekka, for completing the CrossFit Endurance Certification last weekend at CrossFit Old Town in Virginia! — Watch this video highlight from the CrossFit vault—the MPH favorite. — “Helen” three rounds for time: 400m run 21x swing @ 55/35-lbs. 12x pull-up Compare results to March 12, 2010. workout […]
Sunday, June 27, 2010
One week remains to share your thoughts on our Sunday post from two weeks ago—before we contribute ours, anyway. We asked four questions about athletic development, and, more specifically, yours. Re-read the post and offer your response there. — Miscellaneous video highlights from the MPH vault—a trip down “Globo” lane: Sunday, June 4, 2009: split […]
Saturday, June 26, 2010
***Important Announcement*** A new MPH Running Clinic is open for general participation on Sunday, June 27 from 8a-12p. 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, June 25, 2010
10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time. Compare results to February 25, 2010.