Suggestions on scaling from the CrossFit/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 a Black Box creation, the "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!).

at what progression it is advisable to wear the vest?

after your balls drop

Jim, i'm guessing you're at vest level

Torch: 45:24 Rx'D (20# vest) First mile @ 6:08, second mile @ 6:58

Perfect WOD to do at Brooklyn. We have three vests and, more importantly, no stairs!

who can answer a zone-related question for me?

With the suggested measurements per block for cooked vegetables, are the measurements given supposed to be the vegetables in their cooked forms or raw forms?

Cauliflower is listed at 4 cups in both the cooked and raw sections, but broccoli is listed at 4 cups raw, 3 cups cooked.

So I'm going to assume that the cooked veggie quantities are listed in their cooked forms. Surely, it's easier to measure your shrinking vegetables raw and then cook them.

(checking balls) Yessssss, they have dropped!

BBB tonight for this. 20# vest.

I am not coming into the city tonight, but i am going to see if we have a weight vest out here in queens, at the school. If you have never heard Murph's story you should check it out before the wod, really motivational

53:05, un-partitioned. Happy with that, especially given that I totally sandbagged the runs (about a 9:00 pace). This whole morning workout thing is a terrible, terrible idea.

Davi, you're correct that cooked vegetables on most Zone charts are listed at their cooked size. If you really want to get up to speed fast, buy a scale, measure by weight, and use a site like nutritiondata.com to calculate the grams of macro-nutrients in your food (9g of carbs, 7g of protein, or 3g of fat equal a block).

Also, two pieces of Murph advice:

1. If you're partitioning, try:

5 Pullups
5 Pushups
15 Squats
5 Pushups

People can usually do this substantially faster than 20 rounds of Cindy, as it provide more pushup recovery time - typically the limiting exercise.

2. And, similarly, do small sets. Seriously. Smaller = better. You will do this far, far, far faster if you do 5 pushups, walk across the room, do 5 pushups, walk back, etc., etc., than if you start with sets of 10, slow those down to sets of 7 as you fatigue, then go to sets of 5, etc. If you let yourself hit the wall in any given set, you're screwed.

What is the route for running in The City? Is it 4x the 400m, i.e. 4x stairs?

What subway stop is the BBB near? Do I have to transfer in Jamaica? How long will it take to get through customs? Are they welcoming of minorities?

Adam,

The graham ave L train stop is 3 blocks from BBB. As far as immigration/customs, it is Tijuana rules. Nobody will check you coming in. You best have your papers in order to go back to manhattan.

Crap thats me. oy i need to get my butt back there.

torch - those are amazing splits on the mile run with the vest!

37:12, not to pleased however i am happy to be finished 4 minute off of my pr. happy st. patricks day to all

Nice work Torch. Did you partition Cindy style or do it all straight through?

Murph!!! good advice Josh. will go for the 20 round small set iterations

30# vest
57:01

the mile at the city was 3 times around the block.

cindy style.

Torch,

Thanks. Just to clarify though, no major problems vis a vis Korean Jews? Is Court out at the BBB tonight?

56:01
I sort of partitioned as per Josh's recommendation. Next time I'm going to stay stricter to Josh's scheme.
Did my last 185 push ups on 45# plates since one loses depth while wearing a vest. Next time, I should probably put my feet on plates too in order to get more parallel.
My mile run was a figure-8 course as follows: run around the block, then run the loop around 23rd.

side note: look how shiny the GHD is in that picture

Partitioned cindy style.

Adam, I think Korean Jews are fine. Most anythings flies in Williamsburg. Except, you know, people who shave and wear pants that fit (i.e. me). Court is out there tonight

50:50

(purple band pull ups)

Did band pull ups easily this time instead of jumping and strict push ups all the way through instead of just the first half. Added about 4 minutes to my old time, but I did a longer run by accident. First mile was way too fast. Second mile was way too slow and slightly vomit inducing.

Partitioned the rounds according to Josh's recommendation. Genius. I never hit complete muscle failure on the push ups which was a first. Bad news was I never caught my breath the entire WOD because I didn't stop moving.

Finishing Murph always makes me feel a bit more alive.

Happy St. Patrick's Day!

Used an assisted pull-up machine - 40# for the first 25, 50# for the second 25, 60# for the last 50. 58:41 (47, 18)

As Rx'd 42:27

I really like the partitioning advice! You guys with the vests are sick, maybe next time. Amazing time Torch.

Black Box (57,57)

after 3 years of CFing, first ever DNF tonight.

back cramped up really bad after the 1st run and could barely stand. After a lot of stretching, got about 1/3 of the way through the pull-push-squats and called it.

DNF

57:00 with 20# vest

first mile "may" have been a little short. wearing the vest was a different experience, but very much worth it.

broke things up 5 pullups/5 pushups/10 squats/5 pushups/5 squats, which allowed a steady pace throughout

(44, 29)

41:14

1st time doing this one... and it went better than I expected. I think the 5-5-15-5 advice helped a lot with keeping a decent pace throughout.

20# vest; 45lb plates to allow for deeper pushups.

43:21

37:16 as rx'd. It might be a minute or two longer since the first mile was a bit short.

Last time I did this, it was 43:40.

Good recommendation by Josh to do 5-5-15-5

(52,28)

57:20 Seriatim (57,43)

RX; partitioned sets, per Josh
37:14

43:41

51:37 (two tiny bands for pull-ups) - first time doing full murph. First run was at 8:37, don't know what second run was.

Did a half murph at 24:33 in Jan. kept similar for full- not bad!

-BEE