CrossFit East Bay @ Ironworks 8-27-08: "Murph"

This Time:

54:40 with 20 lb vest and vest-to-bar pull-ups. Extremely happy with this!

Last time (somehow it has been a year since I did this full volume)

54:38 with 20 lb vest and full ROM (chin over bar)
back on August 16, 2007.

Same time with far, far better pull-ups, this is the first time I have applied the new standard, and I was worried I would not be able to do it.

Nutrition-wise, I went totally off the reservation and consumed 90 grams of carbs (.5 white sugar), 40 grams of protein and 5 grams of fat before and during the WOD. I felt good throughout, and I recovered on the last half of the final mile and was able to actually run it at about a 9:00 pace.

Wow, well done. That's a truly brutal workout and loooooong! Chest to bar pullups, especially with that much volume, is ridiculously more work. Congrats on being more crossfit than you were a year ago :)

Ah, the 20 round Cindy, bookended w/ one mile runs. James should be able to knock this out in about 23 minutes. How about it, James?
Ev :)

Somewhere between 50 and 55 minutes. I eyeballed it on the wall clock at BIW. No stopwatch. I felt good. I recall being terrified pre-Murph and then floored post-Murph. This wasn't too bad. I got in the zone.

1:10

1 mile run at the beginning
75% of the reps
pull-ups on gravitron @ 70
.5 mile run @ the end. Running was really aggravating my sore hip muscle.

72:31 RX

I didn't have a weight vest, but I did have about 10 extra pounds of fat, courtesy (mostly) of my recent vacation. Max says that doesn't count, but I sure as hell felt it.

Did it Cindy-style: First mile was 7:30, my average round was 2:37 (fairly consistent), last mile was 12:44 (I had a very bad side stitch that forced me to walk half of it). I probably should have done 10/20/30. Next time.

44:31 chin over bar, no added weight (rx?)

I did 10 rounds of 10 pullups, 20 pushups and 30 squats

6:52 (mile 1), (2:04, 2:08, 2:15, 2:39, 2:41, 2:43, 2:49, 3:14, 3:25, 3:28) 10:07 (mile 2)

very happy with this time - stoked that all pullups sets were unbroken and that the pushups held me back rather than the cardio. I feel like this puts me back on track after last week's disastorous Fran.

Bill's my hero man, watching him crank out squat after squat with that damn pack on was inspiring.

15 lb weight pack, but only managed 1/2 volume, 50,100, 150 with both mile runs. Actually, James, I find the squats to be easy with the weight on, it reminds you to keep your butt back and weight on your heals. Its the push-ups that kill. Can't remember my time.

56:00 rx no weights

Opposite problem from Daniel. Lost 5 lbs on my trip. Felt light but weak. Pushups were terrible.

First set was 10,20,30. Rest were 5,10,15

Bill is awesome! Yes, I am surprised that you had a hard time with this one, Chuck; Usually you absolutely crush this kind of workout. Eat lots of food this week and you'll be back to making us all eat dust in no time! I always lose weight when I go backpacking. It's a whole lot of work and you already have that amazing metabolism (one that makes me envious!)
I really wanted to see what James C. and Elaine got on this!

I am finally at the gym and doing the workouts. Murphy marks the day I began doing x-fit in Santo Domingo with the crossfit east bay workout of the day. My time for the complete workout was 51:52. I did it Cindy style and used the gravitron machine with 80 lbs. for the pull-ups. One of these days I am going to have those pull-ups down. We will see.

Hey Erika, awesome! Is it Gold's Gym? What kind of set-up do they have?

Hmm... I didn't even come close on this one. But I did work for about an hour on it and did both miles. I subbed some weighted sit ups in the middle for pull ups and push ups b/c I'm still feeling protective over my newly healed shoulder!! :-)

Good work everyone! I passed out after reading the workout! Actually, I got stuck at work so I have no time to report. And I won't be able to make it back in until next week. My tent is calling this weekend. :(