Monday, June 14, 2010
shoulder press 5-5-5-5-5 then, three rounds; rest amply between rounds: max ring pushup max single-leg squat, right leg @ 45-lbs. max strict bodyrow max single-leg squat, left leg This workout is scored by the number of repetitions completed of each exercise from all three rounds.
Sunday, June 13, 2010
Last June, we posted a photograph of this sign here. We value candor and outspokenness, and while the above notice effectively provides both, spoiler alert: we also agree with the core message (even though it lacks mention of the importance of each other). Athletes at all stages of training and development—from beginners’ inquiries into our […]
Saturday, June 12, 2010
***Important Announcement*** A new MPH Running Clinic is open for general participation on Sunday, June 13 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 11, 2010
Unfortunately (for MPH), Mike and Sara D. head North this summer to the real windy city, Boston, MA. Their last workout with us is tomorrow, but we had to make sure the 6a crew got in on this fun. Mike, instigator of The Great Wall-Ball-Burpee Debacle of 2010, has been with us nearly since we […]
Thursday, June 10, 2010
as many rounds as possible in 12 minutes: 3x weighted pull-up @ 45/25-lbs. 6x weighted pushup @ 45/25-lbs. 9x squat @ 45/25-lbs.
Wednesday, June 9, 2010
This is Koji “Max” H.—in minute 21 of a maximum plank hold yesterday. Max holds the new record. 40:05. 40:05. The truest maximum effort we have ever seen. Congratulations Michael H. and David T., for completing the Elements Workshop Curriculum! — snatch 1-1-1-1-1-1-1
Tuesday, June 8, 2010
“Hold On” for time: 5x unbroken squat clean @ 185/125-lbs. max unbroken wall ball @ 20/14-lbs. 4x unbroken squat clean 25x unbroken pull-up 3x unbroken squat clean 25x unbroken wall ball 2x unbroken squat clean max unbroken pull-up 1x squat clean + run debt* *Run debt accrues in 200m intervals, every time a set of […]
Monday, June 7, 2010
max power row (watts, ≤ 10 strokes) + tabata row* (calories) + max power row (watts, ≤ 10 strokes) *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. This workout is scored by both the highest wattage displayed for each max row and by the lowest […]
Sunday, June 6, 2010
Hooverball at District CrossFit—an amazing time. Thank you Andrew for letting us play and help open your great space yesterday! Congratulations “Team Greatness” (Rob K., John B. and Sean M.?), for winning the 16-team tournament. The picture: championship match. Hugus versus Tiny Sara. The battle resumes Monday morning… Below are the final photo collections from […]
Saturday, June 5, 2010
front squat 5-5-5-5-5 Compare results to February 20, 2010. then, tabata pull-up* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. This workout is scored by the total repetitions from all eight rounds. Compare results to October 20, 2009.