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teenwolf

Hey, Murph alert family: the good folks at Sam Adams have generously supplied us with two full kegs of Boston lager. Additionally we have a significant amount of hard liquor, cocktails, highballs, etc. So bring your minimalist drinking shoes: Benjamin and I will be making high class cocktails for one and all.

Sleepy

I think we're all fairly aware of what we'll be eating and drinking after Murph. Does anyone have a suggestion for pre-Murph nutrition? Someone mentioned simple carbs like pretzels and Old Style. I'm looking for a second opinion.

Brent M.

I typically don't like to eat much before a workout, but I have a feeling with a longer workout like this one I'll need the carbs/calories. I'll probably have a small bowl of oatmeal, some peanut butter, and a banana a couple hours before. And of course some black coffee.

Dole

Malort and microwave indian food.

Jennifer

ONLY A FEW DAYS LEFT TO SIGN UP!!!!

WCCF has two new classes starting next week...

Mobility 2.0 http://www.windycitycrossfit.com/mobility_20/

KB Challenge http://www.windycitycrossfit.com/wccf_kb_challenge/


Unlock your true potential !

GUMBY/ The Real Tall Dave/ Numero Uno/ Capt. of  Team Teal

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/880/Pre-Workout_Breakfast_Nutrition_for_9_to_5ers.aspx?lang=EN

I never read this article (I am not a morning guy), but it was linked to a nutrition article posted earlier in the week.

Start the discussion here...

Indian food is also a good option and I will enjoy watching that

Super Tall Dave

Interested in the morning nutrition before Murph here too. Thanks for the article Gumby.

I plan to down plenty of natural calm the night before so I have zero incidents that it seems Dole is destined for.

Bean

Whatever you do for pre-Murph nutrition, don't take after Jonina - a jello shot to loosen her up. Baaad idea :)

I'm going to do my standard breakfast about 2 hours beforehand: 1-2 eggs, 2 pcs bacon, broccoli and pepper stir fry + some mashed potatoes. AND 2 hearty mugs of black tea.

Cheston

I challenge teenwolf and Benjamin to a malort cocktail showdown! May the least worst drink win!

Ferrari

Now that we have the Murph Day nutrition tips out of the way, let's move on to the more important topic of Murph Day tips for people who've only done 5 workouts in the past 5 weeks in preparation.

Not for me, it's for a friend.

My first thought is a combination of Dole and Jonina's strategies: A Malort shot with a jello shot chaser. While wearing a weight vest.

Because, well, screw it.

J. Marcis

Always a good day when Ferrari gets on the board.

And speaking of old school... How about that BC sighting last night?

brenda

Justin, you mean that new guy BC aka Charmin squeezably soft? He looks like he is an ok kinda guy. Still has that deer caught in the headlight look, but I think he will come around

Will

AM Athletes:

5:30-
Krafty (Dave Kraft)
Billy
ColinX- Indiv.
Super G- Indiv.
Bean- Indiv.
Kendra
Madden
CDub
Hammer- Indiv.
Jacob- Indiv.
Geo
Dick
Roeder
Yacu
Katie
Schlosser
Collin- Indiv.

6:30-
Jack
Lo
LT
Erin C.
Ryan Pollock
Braun
Bina
Heather
Hugo
J.Wol
Horvath

7:30-
Zynja
Las
JH
Blutter
Jean V. (DI)
Eve R. (DI)
Martha J. (DI)
Cutler
Bozarth- Indiv.
Otis- Indiv.

8:30-
Vicki
Susanna
Ben A.
Chelsea- Indiv.

9:30-
Sanjoy
Orwat
Kaufman
Laura
Jodi
Jill- Indiv.
Texas- Indiv.
Benjamin- Indiv.
Kerrye- Indiv.

Great morning at WCCF! Let's get pumped for Murph!

Tings

Wait. That string bean of a guy, talking about being on a "diet," struggling to get the PVC overhead, claiming to be an "OB" member was BC?

huh. mindblown.

GwenC

Does anyone need an 8am Murph starting time? We can swap if needed.

I'm all signed up but can't do the workout because of a pulled muscle. I'll offer up my early starting time if someone needs it. I will be there to cheer, heckle and refill water bottles for anyone in need. email me at gsc4 at mail dot com if you are interested.

Dole

Malort, basil, and grapefruit. Nectar of the gods. Maybe demi-gods, but still pretty awesome. Well, not awesome but great...good. It's definitely good.

Brenda

Tings, you have to be wrong, the "OB" BC would have jumped on and started his 3rd person rant, that soft cushy guy from yesterday couldn't have been him, not enough sarcasm

Maria Rizzetto

Justin, I'm begging you not to cancel the 7pm classes, that's the only time I can make it after work! Pleaaaaaaase! I'm sure there are others too.....

Johan Bookeeyayvich

Teen wolf, you make us proud.

Sheena

Noon

Sean F
Amber
Carlos
Ebomb-indi
Mo
Jedd
Big cat
Relph
Mara
Willie
Tara L

More important than pre workout nutrition will be post workout HYDRATION....please drink plenty of water after your heat! Enjoy the masterpieces from Benjamin and Teenwolf after you've downed at least a liter of water:)

Bcaa's would also help tremendously during the work out.

Breakfast of starchy carbs (sweet potatoes) and protein at least 90 before your heat is a great place to start....drink water too!!!!

Sheena

Rocco,

The 730 pm class remains on the schedule...just the 7pm is removed.

Emily

Wait, you mean my normal am workout prep of getting up 7 minutes before I have to leave, zero food, one cup of coffee, and a few mouthfuls of water after brushing my teeth isn't the ideal process? Here's hoping that my standard cocktail of caffeine, fear of embarassment, and adrenaline get me through tomorrow! Happy Murph Day, all!!!

Koltse

I will mix Ferrari's pre-Murph routine with Emily as I will still ne drunk from tonight. And yes, this also known as "the full BC"

KR

Looking for 2nd hand furniture. If you know of anyone getting rid of something, let me know!

I still need a dresser, kitchen table and chairs, book case

Kathryneliserochelle@gmail.com

Vernon


For anyone who isn't familiar with Malort's unique flavor:

http://www.youtube.com/watch?v=tNMinoa9ILg

Brenda

Vernon - they forgot the aspirin!

Hammer

Where is Pat Kelly? I think he people might appreciate his pre-workout regimen advice.

GwenC

@Husker - you can have my 8am Murph time slot. (I'm having technical problems and can't send email from my phone so I need to respond here. )

Dole

FLUGTAG IS COMING BACK TO CHICAGO. http://www.redbullflugtagusa.com/#/event/chicago-2012

Jennifer

330pm
Elkins
Nardi
TJ
Edwardo

430pm
Claris
Husker
GMan
Tonylicious - Murph
Dave C - indi

530pm
Tuna
Kennedy
Ruth
Dancing Bear
Otis - indi

630pm
Blue
The Sauce
Superman
Julie
Steve D
T
Erica
Dynomite
Wingman
Andrew R

Great crew tonight! See you all tomorrow!!!!!

Dingo

I've got a sweet mix made until the DJs start spinning.

Pat's pre-game diet is mostly inhaled. Though the kid put up a 39 minute Murph so I had better shut up.

As far as BC is concerned, I heard his family from Weston threatened to cut him off if he kept posting in the 3rd person.

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