Murph - Family Style

Murph has always been one of my favorite WODs of all time.   What is better than a body weight workout with lots of running?  The majority of crossfitters hate running any distance over 400m,  I on the other hand like it.  The longer the better.   Today was also going to be Susie's first go at a Hero wod.  It is fitting that its Murph. 

Tristan my 8 year old wanted to come along as well.  I was thrilled to have him pace me along on his bike.   I told his brother to set a timer and come over in 30 minutes to do the final mile run with me.  I had this thing all planned out!

The only debate that was going back and forth was whether or not to wear the 20lb vest.  I decided that if no one else in the gym had put it on that I could take a pass as well.  As much as I hoped to do it sans vest that was all to put the rest when Coach John told me he wore the vest.

Susie and I showed up early so we were the only ones in our flight.    The run started off great.  I felt like I was running under control and not killing myself and managed a 7:14 with the vest on.   John had told me the vest would feel like it was constricting the ability to breath and sure enough as soon as I started on the pull-ups, pushups, squats that is what happened.  My plan was to partition 10-20-30. I was able to to hold this for 3 rounds straight but then had to start breaking up the everything.  The usual round was 6-7 pullups unbroken, 10-15 pushups unbroken and then sorry ass squats.

I forgot to take a split when I started my last run but it was clearly not the same speed I did round 1 in.  In fact I started the last run on a walk and had to take one other walking break.  I think my final run was in the 10-12 minute mark.  Final Time 54:54 with the 20lb vest.  As far as I can tell this is the first time I have done Murph with the vest.  

Bald Mt Hike

I'm feeling beat down from work,a red-eye home and a miserable cold. Took Thursday off, Friday as well. Today still feeling tired after the 6 HR drive up to Maine. That all was forgotten when my son Jack asked if we could go for a hike. I swear when he asks I will go even if my leg was broken. We picked a short but decently challenging course. The weather was overcast but the views are still spectacular.

CFL Calistoga Crossfit Throwdown

It was a challenge from colleague Christina that escalated into a mini throwdown.   The first WoD was a warm up I did with Christina and Chris King while we waited for Dennis Mahoney to finish his 6am conference call.

Suzzara's WOD
21-15-9
Lunges
Sit-ups
Burpees

6:48 


WoD - Dennis showed up ready to rumble and Chris had to run.  Great head to head competition.

“Jenna’s Grinder”
4 Rounds for time:
200 Meter Run
50 Meter Farmers Walk
10 Thrusters
10 Kettlebell Swings 20 Air Squats
20 Push Ups


15:39

Calistoga CA Bonus double day

I  must have been pretty tired as I didn't wake up until almost 5:30.  Usually when I am on the west coast its 4am.    Wasn't sure what I was going to to do because I haven't seen the gym at the hotel.   When I got there it was pretty well equipped for a hotel gym.  I had planned on doing cleans and burpees.  But changed that to Grace since Crossfit Craic did that WOD yesterday.  So the only thing is that I thought Grace called for a Squat clean and jerk.  I think this is actually a power clean.

30 Squat Clean and Jerks

10:18

I finished up with 50 toes to bars and 25 dips.

Later at the end of the day I got in a run with Dennis.  We did a short 4 miler and aside from a stiff calf i felt pretty good as the run went on.  Last mile was the fastest.

CRAIC Kids & Double Trouble

With a little bit of encouragement from the wife, Read  "you better get this done" I was able to figure out a Church Schedule that allowed Jack and Tris to attend the first sessions at Crossfit Craic.   Tris woke up feeling under the weather so he had decided he didn't want to do it.  I told him that was fine but that he should wear his sneakers just in case.   As soon as we walked in the door his whole story changed - he was in.   Sara did a great job of introducing the movements and focusing on the fun element.  The standards can come later over time. 


Double Trouble:

WOD 1:

25 – 20 – 15 – 10 – 5 push ups

10 – 20 – 30 – 40 – 50 double unders

This was all about the double unders - my are rusty and still need lots of work

Time - 5:16

10 minute break

WOD 2 

Regionals WOD 3: 21-15-9 reps for time of:

Deadlift (315lb / 205lb) scaled to 285
Box jump (30”/24”) scaled to 24 didn't have 30 inch box
I was aiming for Bubba's time of 8:23 but realized after the fact that he used a 30inch box.
Time: 6:43

Team WOD: “Balls”

Generally I am very excited for team wods as they reinforce the positive aspects of the community.   Not today.  I really wanted to do a long wod and was very envious when CFNE posted a wod from the recently announced qualifiers.   To make me even more envious Coach John posted that he did it yesterday.   

Teamed up with with Dennis O'Rourke.  Dennis always a good teammate and does a nice job pushing the pace. 

Team WOD: “Balls”

Buy In: 50 medicine ball passes with your teammate, then
each teammate must complete
25 Sumo Deadlift High Pulls (95#/65#)
25 Power Cleans (95#/65#)
Cash Out: 800m medicine ball run with your teammate

 The Run was exactly as hard as I thought it would be.   I would have liked this wod to be 2 rounds,  That would have been a sufficient ass kicking.  This one left me wanting more.

Uninspired

For some reason Im more tired than usual and the weird thing is that I have been home all week.  I saw the WOD posted and it wasnt one that got me excited at all.  I was looking forward to something longer.   To make matters worse I had some odd cramp in my upper back in the middle of the night that was really making it hard to loosen up.   Two days off and I strain something while sleeping - WTF? 

That all said I just did the work and left.  

Skill: Muscle ups- Worked through progression.

____________________________

WOD
Tabata Wallballs

 10 reps a round

Hoping for more inspiration tomorrow.