Monday, March 15, 2010
“Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat Compare results to December 15, 2009. workout courtesy of crossfit.com
Sunday, March 14, 2010
***Important Announcement*** MPH will be closed on Saturday and Sunday, March 27 and 28 for the US Central East WV / VA / DC Sectional qualifier in Annandale, VA. We will resume a normal class schedule on Monday, March 29. If you are attending the event as a spectator, or if you are an athlete […]
Saturday, March 13, 2010
for time: 30x squat clean and jerk @ 155/105-lbs. workout courtesy of crossfit.com
Friday, March 12, 2010
“Helen” three rounds for time: 400m run 21x swing @ 55/35-lbs. 12x pull-up Compare results to July 31, 2009. workout courtesy of crossfit.com
Thursday, March 11, 2010
Happy Birthday, Melody! — “Lem’s Revenge” accumulating*, five rounds for time: 1. 5x deadlift @ 315/225-lbs. 2. 10x nose-to-floor handstand pushup 3. 15x box jump, 30″ platform 4. 20x chest-to-bar pull-up @ 45/25-lbs. 5. 25x bear complex @ 135/95-lbs. The barbell bear complex consists, sequentially, of: power clean front squat push press back squat behind-the-neck […]
Wednesday, March 10, 2010
push jerk (max attempt) 2-2-2-2-2 then, two rounds per leg; rest amply between rounds: max single-leg squat @ 25-lbs. Compare results to February 2, 2010. then, three rounds; rest amply between rounds: max pull-up Compare results to January 27, 2010.
Tuesday, March 9, 2010
four distances, each for time; rest amply between distances: 2x 800m run 2x 1000m row This workout is scored by all four times. Compare results to November 21, 2009.
Monday, March 8, 2010
three rounds, each for time; rest amply between rounds: 20x sumo deadlift high-pull @ 135/95-lbs. 25x pull-up 50x pushup 75x squat This workout is scored by all three times.
Sunday, March 7, 2010
Miscellaneous highlights from the MPH vault: Weekend – September 19-20, 2008: the benefits of foam-rolling. Weekend – November 15-16, 2008: Mark Sisson. Weekend – November 22-23, 2008: primal meals. Weekend – November 29-30, 2008: more on self-myofascial release. Rest today.
Saturday, March 6, 2010
for time: 15x squat clean @ 155/105-lbs. 30x toes-to-bar 30x box jump, 24″ platform 15x muscle-up 30x chest-to-overhead with 40/25-lb. dumbbells 30x double under 15x thruster @ 135/95-lbs. 30x pull-up 30x burpee 300-foot overhead lunge @ 45/25-lbs. workout courtesy of crossfit.com