Tuesday, May 4, 2010
“Randy” for time: 75x power snatch @ 75/55-lbs. Compare results to September 18, 2009. workout courtesy of crossfit.com
Monday, May 3, 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 […]
Sunday, May 2, 2010
In phase two of our plans for total global athletic domination, MPH does northeastern Pennsylvania today for the Bear Creek Tough Mudder. Good luck, everyone! Everyone else, rest today.
Saturday, May 1, 2010
power snatch (max attempt) 2-2-2-2-2
Friday, April 30, 2010
Bill G., the encore, with solid pushup technique: tight midline, chest-to-floor, no contact at the thighs or, uh, the hips. front squat (max attempt) 1-1-1-1-1 Compare results to December 28, 2009. then, for time: run one mile Compare results to September 30, 2009.
Thursday, April 29, 2010
Congratulations Anna H., for completing our Elements Workshop curriculum! — for time: 1-2-3-4-5-6-7-8-9-10* clean and jerk @ 155/105-lbs. *You must complete one round of “Cindy” after each clean and jerk set. Each round of “Cindy” is equivalent to 5x pull-up + 10x pushup + 15x squat. There is no rest between exercises. workout courtesy of […]
Wednesday, April 28, 2010
Congratulations Dave L., for completing our Elements Workshop curriculum! — deadlift 3-3-3 Compare results to February 3, 2010. then, “Diane” for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup Compare results to November 3, 2009. workout courtesy of crossfit.com
Tuesday, April 27, 2010
thruster 5-5-5 then, for time: two rounds; rest one minute between rounds, tabata pull-up* + 50x thruster @ 65/45-lbs. *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. There is no rest between the second Tabata round and the thrusters. This workout is scored by both […]
Monday, April 26, 2010
for time: 2000m row Compare results to April 20, 2010.
Sunday, April 25, 2010
Congratulations Chad F., Chuck D. and Ian B., for completing our Elements Workshop curriculum! — On the mind’s self-imposed limits: “That Which Does Not Kill Me Makes Me Stranger” in The New York Times. And now, some words about our favorite ergogenic aid, sleep: “The Definitive Guide to Sleep”, by Mark Sisson, and “Instinctive sleeping […]