Wednesday, February 10, 2010

“Karen“
for time:
150x wall ball @ 20/14-lbs.

Compare results to October 6, 2009.

workout courtesy of crossfit.com

then, “Flight Simulator“
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
unbroken double under

You must come to a complete stop between sets.

workout courtesy of optimum performance training

Tuesday, February 9, 2010

***Important Announcement***

1. Please review yesterday’s announcement regarding the MPH Valentine’s Day Massacre, and register today!
2. Regardless of the impending inclement weather, we will be open normal hours this entire week. If you wish to change your class time for any reason, please simply do so in MINDBODY. The following is consistent with our everyday policy:
   • First, attempt to register for the new time you would like to come in.
   • Once confirmed, cancel yourself from your former time so someone else can register.
   • As always, you do not need to call or email first to change times within the same day. Once we have planned for your general arrival, you may adjust your schedule within the day as necessary.

Tabata Mash-Up: Deadlift + Sit-up
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are deadlifts @ 225/155-lbs., and the even intervals are sit-ups. There is no rest between exercises, except a one-minute break after round 16.

This workout is scored by the total repetitions completed from all 32 intervals.

Monday, February 8, 2010

***Important Announcement***
Do you long for a Sunday workout (again)? Do you have plans for Valentine’s Day? Neither did we—until now. Join us Sunday, February 14 from 9a until 12p for the first annual MPH Valentine’s Day Massacre. This class is loaded in MINDBODY, and it is uncapped and open to every MPH athlete that wants to participate. However, so that we may plan appropriately and provide a comfortable and efficient experience for everyone, registration for this extended session will close at 5p Friday, February 12. The workout parameters are simple—we look forward to seeing you there!

• One, two, possibly three short (note: did not say “easy”) workouts, loaded and scaled to accommodate athletes of all levels and experience.
• Scoring will be based on a point system.
• Here’s the kicker: Guys v. Gals. Boys v. Girls. Chicos v. Chicas. Gentlemen v. Ladies. Winner take all…

back squat
5-5-5-5-5

Compare results to October 8, 2009.

then, five rounds; rest amply between rounds:
max “L” pull-up
max ring dip

This workout is scored by the number of repetitions completed of each exercise from all five rounds.