Monday 080825
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 080502.
Ewen shows us his jerk in Boston. Photo courtesy of Performance Menu/Catalyst Athletics.
8 ways to reduce your chemical load
Help Fido go paleo
This will take more than Clearasil (safe for work, but not for your appetite)
Pam MacElree wants to know who you're holding yourself accountable to
Monday morning indulgence: Milk chocolate bacon tart from Gramercy Tavern
Suggestions on scaling from the Brand X forums:
Big Dawgs:
As rx’d
Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Puppies:
For Time:
1/2 mile Run
35 Pull-ups (or beginner pull ups)
70 Push-ups
120 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Buttercups:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Another option for scaling this WOD is S'murphette:
7 min Jump Rope (high knees of course)
10 rounds of
5 pullups
10 pushups
15 squats
7 min Jump Rope (seriously, pick those knees up!).
Are you sure they did not forget "400 sit-ups"? Would be too easy otherwise.
Are there any available 20# vests at the Manhattan Box?
Who taught the deadlift workshop yesterday?
I asked yesterday but for some reason my question wasn't answered.
Finished my first Triathlon yesterday. This was a Sprint distance, off-road Tri out on Long Island.
800 meter swim (two loops of 400m, have to get out and run on the beach and then get back in)
11 mile bike trail ride (mostly single track, three log jumps)
5K trail run
I finished in 2 hours and 2 minutes and I learned a very important lesson. Running, biking and kayaking can be done by someone without that specific skill set, if you just have sufficent muscular endurance. If you want to swim, you should actually know how to do at least a slow crawl.
Sadly, I don't really know more than saftey swimming and, before the race weekend had never swam more than 50m without stopping. The day before I swam 100m and realized that this would be a real test.
Had a good time, but going into panic breathing and then having a foot cramp during the last 200m of the swim was a little scary. Placed 117/156 finishers overall, but 150th in the swim. Taught me a good lesson though, as I had energy and strength to spare, but my body was such a knot of cramps by the beginning of the run, that I wasn't able to actually use it.
Not sure if tri's are for me, but definitely looking forward to the urbanathlon
ANYC--sorry for the delay in responding to your question. Sunday is my day of (partial) rest and I didn't spend much time on the blog. As per the online schedule (click on "Class Schedule" in the left sidebar), I taught the deadlifting workshop as I'm scheduled to teach Sunday classes. Generally speaking, the rest day seminars are taught by whomever is scheduled to teach class at that day and time. If ever we deviate from that, we announce who the instructor will be on the blog.
Jeff, we don't have a weight vest at the Box currently (to the best of my knowledge).
I'm teaching lunchtime class today . If you're planning on doing Murph as Rx'd or in any such way that you think it'll take you over an hour, feel free to come by the Box early to get a head start if you wish. I'd appreciate it.
I'm here now and will be here through the lunchtime class.
scaled to (3 pullups 7 pushups 15 squats)x20 with a mile run on each end. Took 1 hour flat
Still nursing my bad knee, so instead of "Murph" I did a workout that Brian D. proposed for me:
started with Stiff-legged Deadlifts*: 45x10, 65x8, 105x5, 115x5, 135x5, 145x5
followed by Good Mornings: 45x10x3
*Because we don't have a power rack at the Manhattan location, I would do a regular deadlift of the bar from the ground to get it up in the first place, then do the SLDL reps, then put the bar back on the ground via regular deadlifting movement when I was done the set.
Wasn't an unbelievably hard workout, but I think that was the point, given my knee situation.
69m40s. Meh.
56:54 with the pullups/pushups/squats broken into 10 sets of 10/20/30...otherwise as Rx'd.
I suffered through this one with the morning crew. Great work everyone!
I know there was some discussion on the main board about this, but are we allowed to split it into 20 rounds of cindy or otherwise split it up. The initial consensus on the main board seemed to be that this was permitted, but Josh says that his 10 sets meant he scaled it down.
Anyone know for sure?
Yes, I know for sure.
This was brutal!
Still getting back "in shape," 41:30ish at 5, 10, 15.
I anticipate pushups would be the hardest, but they were easy. Squats were the death of me, and I felt like I had 40lbs strapped to each leg for the final mile.
6pm crew are warriors! Great crew to have in battle.
See you tomorrow :)
20 rounds of 5 pullups 10 pushups and 15 squats.
43:14 rx'd. Second mile crushed me.
shout out to MARTIN who shaved TEN MINUTES off his last time!!!!!
And martin was kind enough to donate EIGHT and a half of those minutes to me which I added to my time from my last half murph! Thanks martine! :)
This time did it 5, 10, 15. last time grouped all three exercises together in bigger chunks and this time tried 5, 10 15. Even though I am pretty out of crossfit practice- I think that the 5 10 15 accounts for a good portion of my increase in time. Plus this time the last half mile took me 5 minutes and forty seconds and last time it took me around the same. pathetic I know. next time I go back to my old "grouping" Well next time I need to do the entire thing.
Six pm crew were a bunch of animals!
35:56 1/2 murph; last time 27:30
56:19 (Seriatim)(PR)
51:32 as rx'd
16 minutes of my last (and first) Murph. Did this Cindy-style, and the squats really slowed me down. Push-ups were strong.
Great job by the 6:00 crew. Everyone really put in a great effort.
50:20 - went straight through them all. This hurt. 200 push-ups were awful. All reps were legit though, which is an improvement. Last time did Murph Cindy-style in 41:09.
32:40 broken up into sets of 5-10-15 x20
44:05, although it may have been 42 or 48 min...
cindy style
Hey everyone! I'm heading out from California, Crossfit OneWorld, (Freddy Camacho & Jolie Gentry's home), for the Thursday's Yankees game, my first. Be there Wednesday night, and I was wondering if I could swiny on by for a workout. This'll only be my second time to the east coast, and I have no idea when I'm coming back. I met Gillian at the games, and I was immediately smitten. Can't wait to meet the crew.
-Will-
Will B., definitely come on by for a class! We'd be happy to kick your butt. Just check the schedule (click on "Class Schedule" in the left-hand sidebar for details) to see when there's a Workout of the Day class to attend and then drop by.
Looks like the only option for me will be the 7am class Thursday morning,, less likely but possibly the 6pm class Wed night, or the 6pm Thursday night.