CrossFit East Bay WOD 9-17-08 @ Ironworks: Murph Gone Bad
Bill moving too fast for my wimpy camera.
WOD 9-17-08
"Murph Gone Bad"
Run One Mile
100 calorie row
100 wall-ball 14#/10#
100 KB SDHP 24KG/16KG
100 box jumps 20" Box
100 push-press 55#/35#
Run one mile
If you have a 20# weight vest or body armor, wear it.
You may partition the reps in any order.
19 Comments
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Notable Perfomances
2K Row
Andre 6:50 (Club Record)
Deadlift 1RM
Jessica B. 240 - PR
Nina 215 - PR
Lyn 210 - PR
Andrea L. 200 - PR
Rebecca R. 165 - PR
AJ - 400 - PR
Andre - 350 - PR
Daniel - 340 - PR
Su - 340 - PR
John - 305 -PR
Alex 250 - PR
Daniel - PR
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
Just reading this makes me want to cry.
OK Daniel you can wear just a 10# vest.
Oy. Anybody want to meet me at 7pm for this workout? Else, I'll go do my wimpy (not) yoga.
aye mamacita!
Ev,
I could meet you at 8pm to do it. Any interest?
Sounds hellishly fun. Sorry I won't be there.
Tom:
Oh, that's a tough one. I was resigned to doing yoga--which sounds far less painful. I need to up my interval training, though! I'll call and let you know (Max must have your number) or you can call me: 510-501-2513.
Have a dentist appointment tomorrow so I went for a twofer today.
"Chiefs" in the afternoon. 18 rounds
"Murph gone bad" in the evening. 44.35
I used a 13 lb vest but not for the running.
Have fun with this one !
Holy shit, Tom! You're a madman. Good work on both!
Hellishly fun sure describes this one, but I won't be able to make it on Wed or Thu. :(
On a side note, my side is still sore/strained.
How did you hurt yourself?
It's been strained for a couple of weeks now. I'm guessing it was Fran on 9/4. I thought I was doing 55# thrusters, but I think it was 65# or more. Max took off some extra plates for rounds 2+3, but round 1 killed me. It probably doesn't help that I don't let it fully recuperate.
Shit. Rest up woman!
67:21 RX (Did KB swings instead of SDHP b/c of my shoulder, but same weight). Riding my bike home after this one was NOT fun.
I did this on my own at a very slow and steady pace, somewhere around 70 minutes. subbed kb swings. I love these superlong workouts!
56:31 RX
Was shooting for under an hour, so I'm pleased with this score. That last mile is just SO brutal. Is it bad when your lips start to go numb?
58 min rx
This was a slog. Didn't warm up, hence first mile was very slow. Maybe it would have taken just as long w/o warm up. It was fun in a weird way. 10# wall balls are sooooo much easier than 14# wall balls.
1:04:22 - 62% (70 reps box jumps - 60 everything else)
Everything except the box jumps was Rx. And slow. I had to use the little box - but i was jumping instead of stepping :-D. I tried to do 5 rounds of 20 - i think that really killed my time bcause i spent a lot of time resting between reps 10, 15 and 20. I should have stuck to ten reps and gone 10 rounds.
The coolest thing though is that I got 60!! pretty clean reps of wall ball - i remember when it was my goal just to get 1. Yay progress :D
1:09 rx... yeeowza