CrossFit AllStar - Workout of the Day - 7/28/12 'Scrambled Murph' Partner WOD Before & After

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The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
I may struggle, curse and cry but I will never quit.
I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
I promise to believe in myself, beginning each workout with the thought that "I can do this!"
I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.

Sunday

Aug052012

7/28/12 'Scrambled Murph' Partner WOD Before & After

Sunday, August 5, 2012 at 10:03AM

-Written by KC

In honor of this being our biggest Saturday class EVER to date (18 peeps showed up!), we took 'Before WOD' & 'After WOD' pictures today!

Right: BEFORE the WOD....

Below: AFTER the WOD!!!!

I also felt inspired to give out surprise prizes following this wod. Everyone worked so hard performing about a Murph and a Half together, which took us about an hour.

John Clay won a CrossFit AllStar re-usable shopping bag for ability to puke while out on the run.

Lisa and Sandra won shirts and shopping bags for winning most reps performed in this workout.

Nathan and Robyn won shirts for getting the fastest time on the workout.

Good times were had by ALL as you can see from the after photo at right:)

Saturday class truly has a special place in my heart. I just love this crowd and the partner style workouts we throw at them on Saturdays. THIS is what our box is about: teamwork.

Workout of the Day

"Scrambled Murph" or "Murph and a Half" Partner WOD (Josh came up with this wod)

3 Rounds For Time:

Activity #1:

Run 1 Mile (scale to .5 mile if appropriate for your level)

Activity #2:

10 Pull Ups

20 Push Ups

30 Squats

*Partner A starts on the run, Partner B begins Activity #2. When Partner A comes back, switch activities. When both partners complete a run, that is a complete round. Keep count of Activity #2 rounds by counting up and adding on every time partners switch. Score is total time, and total rounds of Activity #2.

Speaking of Scrambled!

When Josh and I got home from the workout today, my dear husband made for me this lovely egg scramble! He sauted onion, bell peppers, bacon, spinach, and then cracked some eggs on top and scrambled it all together. He put avocado and an additional slice of bacon on top. SUPER yummy, quick, and protein and fat filled for muscle building and post wod refueling. Thanks Josh!!!