Thruster
1-1-1
Work up to a heavy Thruster for the day from a rack. Jerks are not allowed.
Post loads to comments.
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Open Workout 17.2 (ish)
AMRAP 12 Minutes:
2 Rounds of…
20 Dumbbell Reverse Lunges
16 Toes-to-Bars
8 Dumbbell Power Cleans
Then, 2 rounds of…
20 Dumbbell Reverse Lunges
16 Bar Muscle-Ups
8 Dumbbell Power Cleans
Alternate between Toes-to-Bars and Bar Muscle-Ups every 2 rounds.
Open Workout 17.2 was 50′ Walking Lunges and was Rx’d at 50/35. For space and equipment’s sake, we’re running this as Reverse Lunges with no “Rx’d” loads; however, be sure to fully stand up on each Lunge and use a dumbbell weight that challenges you. Scale the Toes-to Bars to Hanging Leg or Knee Raises as needed, and the Bar Muscle-Ups to Chest-to-Bar Pull-Ups. Remember, for some the workout was about how many Toes-to-Bars they could do, and the Muscle-Ups are what stopped quite a few Open athletes in their tracks, so don’t be too quick to scale those down to an easy (for you) movement.
Post rounds, reps, and Rx to comments.
This Monday: Own Your Eating at CFSBK
CFSBK is thrilled to announce that we’ll be hosting an Own Your Eating Seminar this Monday, September 11th from 6 to 8pm. Only a couple of days left to register!
Own Your Eating’s mission is to educate as many people as possible about flexible eating and give them the tools they need to set them up for long term success with their nutrition. Seminars typically last 2 hours from start to finish including time for questions and the chance to chat with hosts Roz & Jason one-on-one.
Please bring a pen and paper to take notes. We also recommend downloading My Fitness Pal to your smartphone in advance.
This seminar is just $25 if you sign up ahead of time, so what are you waiting for?
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Yesterday’s Results Board: Rest Day
These Are the Animal Wranglers Behind the Only Good Twitter Account Deadspin
What It Actually Looks Like to Eat the Recommended Amount of Sugar Greatist
10am class
Thruster
45-95-135-165-185-205-225F-215F
Spent my warm up time making a tape wrap for my hands, shoulda warmed up!
Metcon
50#
2 rounds + 27 reps
Happy with that. Zero misses on muscle ups and didn’t open my palms.
10am class with JB and Melo
Thruster: Hadn’t done a heavy thruster since 2015, so wasn’t quite sure what to expect. Happy with the results!
95×5
135×3
165×2
185
195
215
235 (PR!)
17.2ish: Done with 45# dumbbells because I couldn’t find 50s. I don’t think the extra weight would’ve changed much. This was a T2B and BMU workout for me. Got through the 3rd round + lunges. I thought I was going to have time to knock out a few more muscle ups but I guess the lunges were slower than I thought… I heard the 3-2-1 count as I was jumping up to the bar and couldn’t get one in time. Sad face emoji.
Thruster:
45-75-85-95-100(f)-100*-105*
Wod:
4 rounds even; 27.5#
TTB 6-5-5
—
Pull-ups first round 4-4-4-4
Pull-ups second round: 4
Then kipping chest to bar singles for 12 reps. Jesse said to practice kip since that is what a bar muscle up requires! It was good to actually kip these, despite the fact that it’s easier for me to do them strict.
Noon with Melo and DO
Thruster at 140#. Happy with this considering I was aiming for 125#. Kinda felt like a press out, but still happy.
Metcon: 10 lunges into round 1 of the second set, at 35# with pull-ups instead of MU. 12 minutes went fast. Was spent at the end, so this was a good one.
StrongFit:
3 Single-arm DB S2O up to 60# (or 65#, not certain)
Suitcase deadlifts in 1 min (90#): 17 first round, 20 second round
10 Sandbag Lunges up to 100#
Seated rope pulls, up to 105# on the sled.
9am:
Thruster: Worked up to 133, failed 143.
WOD: 3 rounds + 26 reps. Scaled to 8 C2B pull-ups instead of BMUs.
Came back to OG for Flex prep. So much fitness today.
11am AGS with Lauren
HSPUs were weak today, but accessory work was strong – consistent 3×8 seated behind the neck press @ 95lbs.
1pm group class with Melo and DO
Thrusters 185 – 205F – 205
Didn’t really have a meaningful PR for this, so I’m happy that it’s in the same ballpark (a bit smaller) than my push press.
Metcon 2 rounds + 2 JBMU with 30lbs dumbbells. Took it easy on this, because I knew the lunges would be bad and that I’d end up caught in the BMU anyway. Had to try quite a few times to get those jumping BMU, but happy that I tried.
Played some Spikeball but wanted to get a quick something in before I left the gym. I rather enjoyed this totally chiller fluff piece:
EMOM 10
A: 5 Deadlifts 135/8 Push-Ups
B: 5 Deadlifts 135/4 Strict Pull-Ups
Then I did some AR and called it.