Today has optional extra work. I would really like to see everyone give tomorrow's class as hard of a push as they possibly can. If that means that you're too dogged for extra work I will allow it for tomorrow. I would perform this at least 45-60 minutes before class if you can, or rest a bit after class to allow maximal intensity.
Optional Extra work:
EMOM21:
a) Minutes 1-8: 1-6 Muscle-Ups (As many as you can Unbroken each minute, cap at 5/min)
**Scale to 1-5 Strict CTB Pull-Ups, and perform transition work before/after EMOM** The goal is to accomplish MORE total reps than you did last week.
b) Minutes 9-15: 5 Jerks at 65-70% of 1RM, taken from the ground.
c) Minutes 16-21: 15 Burpee Touch Jumps 6" each minute. If you fail to achieve the reps in the minute for more than 1 round, complete a 7th round (minute 22).
*** If hands are torn up from the workout, perform the next two sections for 8 minutes a piece. *****
Wednesday August 29, 2012 = 35:45
ReplyDeleteFriday April 18, 2014 = 28:52
Wednesday June 24, 2015 = 28:48
Optional extra work = https://www.youtube.com/watch?v=JMp8aDH8d9M
Workout was very challenging. Squat cleans were fine, pull ups didn't hold up as well as I would have liked. Rowed 1000M each round instead of run due to bum foot.
ReplyDeleteWorked some HS holds after but did not do extra work.
I heard that the odors coming from the dumpster behind the Asian restaurant were at all new highs today.
Today's Fun Factoids:
1. Americans throw away $640 worth of food, on average, each year.
2. Relative unknown (white) actor Tom Holland has been cast as the new Spider Man, disappointing many fans who were hoping they would branch out and cast an African American.
3. GMail is finally rolling out the 'Undo Send' feature which allows the sender to un-send the email for up to 30 seconds if they have second thoughts.
Im too poor to throw away $640 worth of food. Proud to announce i belong to the clean plate club.
DeleteThis feature has been around for quite some time on Gmail -- I use it frequently, and have for over a year now. I still think that all emails should be delayed 3-5 minutes if the user requests that for a cancellation feature.
DeleteIf that $640 is vegetables and complex carbs, I am all for it. If even $10 of that is meat then I understand why our country is so mentally and physically weak.
Spiderman movies have all sucked, I am no longer (was I ever?) a fan of this super hero. Stupid premise, stupid abilities...At least Batman can't talk right when he's raging out and opens himself up to great novelty videos.
https://www.youtube.com/watch?v=enOHraf3LEk
^^ so good. 1:37-1:51
DeleteUndo Send has been in Beta mode since 2009 as part of Google Labs, and it will now become a standard feature in GMail.
DeleteAnyone have a guess as to how many people currently use GMail #worldwide?
No tell us dammit. I can't wait any longer. Cliff hanger for 3 1/2 hours
DeleteThe answer is 900 million, you uncurious sluts.
DeleteI'll be impressed when the hit 1 Billion. With a B.
DeleteWod: 28:07. Really need to work on running. Side cramps and lack of full leg extension.
ReplyDeleteMuscle ups felt fine. Hands are kinda tender.
Wod 26:55 not a PR but pretty close to the old one (26:32)which I am okay with since it was brutally hot out and my mouth was straight up cotton.
ReplyDeleteNo extra work today... Saving up for the competition !
I love food.
Saving up for what comp>?
DeleteThe same one you are doing brah!
DeleteOlympic trials?
DeleteOhhh! What's your event Kenz?
DeleteWod was fun! 27:33 first time so I'm happy with it.
ReplyDeleteExtra work I scaled to C2B obvi. Definitely getting stronger though :) I'll get a MU one day lol
She who does not speak …speaks.
Delete"If you believe it, you can achieve it"
Delete"Whether you think you can or can't, you're right"
"Keep on keepin' on"
Just a few quotes you can find on my classroom walls to motivate and inspire people. You can check back to these during your MU journey as needed. You're welcome.
John is in the lead for favorite Sans brother. Just saying.
DeleteI am super happy you commented....but man, John really dominated this comment section, I will let it stand alone.
DeleteI love these types of workouts! Finished in 25:17 (53 second PR.
ReplyDeleteDid some mobility and was gonna call it a day. Then got challenged to max effort Muscleups followed immediately by 30 Burpee muscle ups for time. Hit 12 unbroken then finished the 30 in 7:17. Pretty good day.
Very nice! great PR
DeleteClass-22:43. Other than the running and pull-ups I really enjoyed this workout.
ReplyDeleteOptional extra w/baby bro and Jeff-apparently I didn't read the blog correctly or maybe it was only on those two guys' screens but we did a lot of air dyne bike cals-like a thousand...combined...almost
Then we did some push jerks-worked up to 225x5 sort of for me-like a 4/1. I need to work on getting my head through. I found this video clip to be very helpful with technique and inspirational with never giving up. You have to see it---MUST WATCH
https://m.youtube.com/watch?v=Nh2iyPmucFk
#warm
Delete#guano
#slinkies
Man, I dunno if you heard me today (...because you were so far ahead...) - But when I went out for the 2nd run I said both "WWWWWWWARMMMMMMMMMMMM" and "Pretty hot in these Rhino's"....certainly a favorite scene to quote during extreme warmth. Proud of you.
DeleteWod: 23:17?… just a battle of wills and John wanted it more. Negative demons I have not seen in a while crept badly in the last 800.. contemplated walking and walking suicide too. These last two workouts have put me to my knees begging for mercy. Going to pick up on some rowing with JIBS next week to help cure this lung disease of softness. Extra: saw something on "THE UNIT" big australian cross fitter out of the land down under.. you may know of this place k$$$$. We did 6 rounds of 3 mins max cal on air dyne and 2 mins off. Jeff sandbagged the first workout to dominate this one. We worked sets of 5 on push jerk - been a while.. need to stay more connected on first rep, seems like I get a rhythm after the first rep of push jerk. Mirth has the sickess TMNJ shirt on, it started out green then turned see through.. I got all funky in my pants seeing the change.
ReplyDeleteThe different scents that tasted my nose made me think of this great scene… Enjoy - Don't say thank you..
https://www.youtube.com/watch?v=5ccp-lEmoAE
I enjoyed that.
DeleteSpeaking of Paul Rudd, who's jacked up to see #AntMan ?!?
Pungent.
DeleteWas having a rough mental day up until around 5:30p when it was time to throwdown. Body was hurting from the squats, I saw the pain, smelled the dumpsters, and witnessed the aftermath of Badger all day...it wasn't helping my squat brain/legs feel any better. But then the brothers Sans came and Chris said something about John going 30 unbroken and I knew I had to buck up.
ReplyDeleteBadger -- 26.08 - PR by 5 minutes, 3 seconds from 2011 (Fiesta). All pull-ups done Unbroken....as a team I feel like John and I could get sub-20 easy, most of my time was taken on squat cleans saving the back.
3min on/2min off Airdyne (for funsies) -- 51 cals, 53cals, 53 cals, 54 cals (thanks tickover), 52 cals, 50 cals. 313 cals total, that's 4 Double Stuf Oreos and the icing from one more for you kids out there. Phenomenal cheering section done just outside the door we provided the ambiance for the run start of the 6:30pm class, which Li$a looked like a woman possessed and Mirth wore TMNJ gear better than he ever has. Chelsea and Bruce showed us that CFO put good work in to get them some butterflies and Zach and AmErica had a true Fiance' face-off.
Finished with some Jerk work -- Felt great, shoulder was good, outside of an involuntary trachea smash was fun. (While searching for trachea smash references I ran across this...it stands alone as the best video posted today, enjoy:
https://www.youtube.com/watch?v=llm_Loqq1Qs )
PS That dumpster was the best mental trainer I've had in awhile.
Jeff this is ridiculous posting an entire movie to the blog. Now I have to watch this for the next hour and a half. So much for my T-levels...
DeleteIn an effort to appease Chris and John I will make my post as positive as possible. Today was a challenge. I was reminded of a weakness (my lower back) and poor pull from the ground form on multiple reps. In an effort to attack this shortcoming I will learn, make corrections and grow stronger. Just as Tywin Lannister conquered Stannis Baratheon as he attacked King's Landing I shall conquer this shortcoming achieve victory.
ReplyDelete