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 […]
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.
Thursday, June 24, 2010
three rounds for time: 15x box jump, 24″ platform 5x power snatch @ 135/95-lbs. 15x swing @ 70/55-lbs.
Wednesday, June 23, 2010
back squat 5-5-5-5-5 Compare results to February 8, 2010. then, three rounds; rest amply between rounds: max ring dip max strict pull-up This workout is scored by the number of repetitions completed of each exercise from all three rounds. Compare results to May 18, 2010.
Tuesday, June 22, 2010
With a continuously running clock, you have nine minutes to complete one 800m run, 30x knees-to-elbows and then as many burpees as possible. This workout is scored by the total burpees completed.
