Saturday, February 6, 2010
***Important Announcement*** MPH is open today! for time: 21-15-9 squat snatch @ 95/65-lbs. chest-to-bar pull-up workout courtesy of mid-atlantic qualifier
Friday, February 5, 2010
***Important Announcement*** Apparently, we are supposed to get a little snow this weekend. While we have never missed work due to the weather—here, or elsewhere—there is a first time for everything. Depending on the circumstances come morning, we may cancel Saturday’s classes if appropriate. Here is what you can expect from us, and what we […]
Thursday, February 4, 2010
“Then Coach Main saith unto them, ‘Thou wilst have sore backs tomorrow because thou art strong. Chide thy neighbors and coworkers, for their backs are sore from weakness. Be not ye therefore like them. Lament their impotence.’” John 2:3, Message to the 5/6p; MPH Bible, Book of Deadlifts To learn more about narcissistic personality disorder […]
Wednesday, February 3, 2010
deadlift (max attempt) 3-3-3 Compare results to October 15, 2009. then, five rounds, each for time; rest amply between rounds: 5x deadlift @ 315/225-lbs. 200m run This workout is scored by all five times.
Tuesday, February 2, 2010
shoulder press 1-1-1-1-1 then, two rounds per leg; rest amply between rounds: max single-leg squat @ 25-lbs. Compare results to November 13, 2009. then, two rounds; rest amply between rounds: max strict pull-up @ 25-lbs.
Monday, February 1, 2010
Complete 80 intervals of 15 seconds of work where: the first 16 intervals are: swing @ 55/35-lbs. the second 16 intervals are: single-arm snatch @ 55/35-lbs. the third 16 intervals are: pushup the fourth 16 intervals are: box jump, 24″ platform the final 16 intervals are: single-arm push press @ 55/35-lbs. then, for time: repetition […]
Saturday, January 30, 2010
five rounds for time: 15x deadlift @ 135/95-lbs. 12x hang power clean 9x front squat 6x push jerk workout courtesy of crossfit.com
Friday, January 29, 2010
***Important Announcement*** We have added a Workout of the Day class at 8a for this Saturday, January 30. The class is loaded in MINDBODY, so please register as normal. If there is enough interest in this class, we will look to keep it in the rotation. three rounds for time: 50-meter lunge 100m standing long […]
Thursday, January 28, 2010
Congratulations Antonio G., for completing our Elements Workshop curriculum! — weighted pull-up (max attempt) 1-1-1-1-1 then, for time: 1000m row Compare results to October 24, 2009.
Wednesday, January 27, 2010
jerk + overhead squat 3-3-3-3-3 Compare results to October 20, 2009. then, three rounds; rest amply between rounds: max pull-up Compare results to December 22, 2009.