Monday, November 9, 2009
What a weekend. We have some amazing news. Melody traveled to Boston, MA this weekend, where she took and passed CrossFit’s Level 2 Instructor/Trainer Certification. When this test date was announced back in August, we signed her up immediately, but admittedly, we kept it close to the vest. Since then, Melody has been tirelessly practicing […]
Sunday, November 8, 2009
The holiday season is upon us. We know this because the Starbucks on P Street broke out the red and white cups this week, and Whole Foods is experiencing a cinnamon hell—uh, I mean, a cinnamon smell. Besides that, cooler weather, changing leaves and dedicated time with family, friends, and delicious, non-Paleo food (there, I […]
Saturday, November 7, 2009
five cycles, as many complexes as possible in three minutes: bear complex @ 95/65-lbs. The barbell bear complex consists, sequentially, of: power clean front squat push press back squat behind-the-neck push press then, return the bar to the ground for the next power clean The movements may be modified, broken-up or combined in any way, […]
Friday, November 6, 2009
eight rounds for time: 25x sit-up 5x muscle-up
Thursday, November 5, 2009
for time: 800m run 20x sumo deadlift high-pull @ 135/95-lbs. 40x medicine ball clean @ 20/14-lbs. 20x power clean 800m run
Wednesday, November 4, 2009
Congratulations Michael B., for completing our Elements Workshop curriculum! — front squat 10-10-10 push press 5-5-5 then, three rounds; rest amply between rounds: max strict pull-up Compare results to September 29, 2009.
Tuesday, November 3, 2009
“Diane” for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup workout courtesy of crossfit.com
Monday, November 2, 2009
clean (max attempt) 2-2-2-2-2
Sunday, November 1, 2009
John coaches StuLu during the burpee section of the “Filthy Fifty.” “There is something extremely, psychologically liberating about continually failing.” –Sakar P. — Over the past two weeks, as John recovered from the plague/swine flu/something nasty, I had the opportunity to take the helm at MPH. During this time, I saw clearly that you are […]
Saturday, October 31, 2009
“Daniel” for time: 50x pull-up 400m run 21x thruster @ 95/65-lbs. 800m run 21x thruster 400m run 50x pull-up workout courtesy of crossfit.com