March 3, 2017

Friday 170303

Workout 17.2

Complete as many rounds and reps as possible in

12 minutes of:

2 rounds of:

50-ft. weighted walking lunge 16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge 16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Post rounds and reps to responses.


CrossFit Open WOD 17.2 Details:

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

18 thoughts on “March 3, 2017”

  1. Great job this morning, Early Birds!!! Lot’s of hardwork and some first time Bar muscle-uppers!!! 🙂

  2. 17.2 Rx’d:
    107 reps (3 rounds + 25ft)
    Tie Breaker: 11:39

    Congrats to Stephen Brocks on his first Bar MU!

  3. Always great to see you at 5 am Nicole! 🙂

    17.2 modified
    did a 12 min AMRAP of:
    50′ weighted lunges – 25# DBs
    16 GHD sit ups
    8 cleans – 25#DBs
    3 rds + 13 GHD = 125 reps

    finished out the hour with 10 min EMOM
    odd: 6 cal A-bike
    even: 10 wall ball shots 10#


  4. Great Picture of 3 CFJ go getters.
    Oh yea Open WOD 17.2.
    CFJ should tear this one up. Good luck and work capacity to all that battle this WOD.
    Last night I provided some quick guidance/coaching points that consisted of:

    Stay smart on your grip and do not go to failure on the T2B or Bar MUs (stop one or two before you probably think). Stay smart there and I believe push the lunge pace with the dumbbells stacked on shoulders as much as possible to rest grip and core as well as reduce time under tension, but make sure they are controlled deliberate lunges (each athlete will need to evaluate if a quick break at the turnaround assists or hurts their efforts). Make sure you break the cleans like DT before you lunge.

    Below is a rather long read, for those interested?
    Nowadays there are all kind of tips, tricks, strategies etc for every Open WOD. It is actually a business for some. I have 3 what I feel are very reputable coaches and some strategies to consider or at least educate yourself on and some variations etc.. out there to be aware of.
    Just remember all the tips and trick and strategies may help some, the bottom line is the work has to be done and you have done hundreds of WODs similar all year with similar moves and time domains. One of the most important strategies or disciplines is to believe in yourself and know you can see this through. It is just another WOD, give it your best!

    Now Here is a good hyperlink to Talayana Fortunata’s Tips and Strategy
    Copy and past that link if it doesn’t work.

    Here is Harry Palley and Ben Bergeron with some Master’s CompTrain Strategy.

    Here are some OPEX initial thoughts:
    • If you used gymnastic grips in training than feel free to use them in the workout.
    • Chalk needs to be placed close to the bar.
    • Have a rag nearby to wipe hands of any sweat
    • Or have armbands to prevent sweat from accumulating on your hands
    • Stick to Hex dumbbells so they don’t roll away.
    • Clearly designated lines for the last step of your lunging reps.

    You have to warm-up to make the bar muscle ups fluid and clean.
    Smash the pec, open up your thoracic, work on opening.
    General Prep:
    3 Rounds:
    Assault Bike 2 min @ aerobic pace
    15 second Hang on Bar
    25 Double Under
    25 Bodyweight Lunge
    REST 1 min
    Barbell CP Work
    -PC + J —> EMOM 8 ( 3 Touch n Go) – 55 – 60%
    -Weighted Pull – Up : 1, 1, 1
    Specific Work
    2 Rounds (Good pace)
    10’ DB lunge
    5 TTB
    3 DB PC+
    2 Rounds (good pace)
    10’ DB Lunge
    2 Bar MU
    3 DB PC + J
    Stick to two’s or three on Bar Muscle Ups, DON’T try and string them all together.
    Rep Scheme for TTB should be sets of 8 to avoid burning out your grip too quickly.
    Map out how many lunges it takes you to get across the line. Try to mimic the same number of steps to ensure you aren’t taking an additional unneeded lunge.
    Relax your grip and conserve your energy. This workout will not tax you as aerobically as 17.1. There will come a moment in this workout where you will be unable to move any faster due to muscle fatigue or skill level.
    Give the grip a bit of a rest as you get halfway through the lunge distance.
    Try to get through a round every 3 minutes. Break up the workout to avoid hitting muscle fatigue too quickly.
    Your only limitation is grip endurance SO PACE IT.
    This can be done twice. This workout is essentially skill work for bar muscle ups.
    If you destroy your hands and your grip, you will not be able to do this workout again, therefore you NEED to find a rep scheme you can manage without ripping your hands.

  5. 17.2 Rx’d at CF Thoroughbreds
    78 Reps (tiebreak 5:25)

    Attempted a couple MUs but it was a no go….that’s a goal for this year.

    Great job CFJ! We will miss you all this weekend!

  6. Okay I have been asked for one of my style warm-ups to help all of you get READY.
    Here it is, remember it is a guide. The key is you feel warm, ready, and have the mindset to Get er Dun!
    CoachDb General to Specific Warm-Up for 17.2
    3-5min General Cardio-Respiratory Warm-up on
    -Bike, Rower, Ski Erg, Jog or combo of any around 70-80% as warm-up
    5-10min of Stretching, Flexibility, Mobility, Myofascial Release/Rolling Out
    -Samson Stretch with Lunge Extensions
    -Banded Shoulder Stretches, to Hang From Bar, to 5-10 Kips
    -Couch Stretch to 15-25ft Lunge Walk
    -Roll-out Legs (quads, hamstrings, calves)
    -Box/Pigeon/Swan/Piriformis Stretch
    -Straddle Stretches and Hurdle Stretches
    -Rollout Upperbody (shoulders/chest/thoracic) and lower back
    -10 Jumping Jacks
    -Stretch any other areas needed
    Primer, Prep, Metabolic Activation (**The whole time doing this, picture/prepare your mind for how you will go during WOD, during this determine how you will hold DBs, how you will tap to floor, how you will chalk and mount bar etc..)
    -Row 250m (70-80%)
    Lunge 15-25ft Light Weight
    2 sets 2-3-5 T2B
    3-5 Cleans light weight
    2 sets 2-3-5 Pull-ups
    Rest 2min/adj equip

    -A Bike 0.5km (70-80%)
    Lunge 25ft WOD Weight (determine how many lunges/steps)
    2 sets 3-5 T2B
    3-5 Cleans WOD weight
    2 sets 3-5 C2B Pull-ups
    Rest 2min/adj equip

    Lunge 10-15ft WOD Weight or slightly heavier
    2 sets 3-5 T2B
    3-5 Cleans WOD weight or slightly heavier
    Lunge 10-15ft WOD Weight or slightly heavier
    2 sets 2-3-4 Bar MUs or Technique Work/Progressions/Skills/Drills
    **Stretch/Warm-up anything else needed
    **Use the restroom, get a drink, and stay warm for the next 5-10min or until your heat

  7. Okie your the man! Sending you my cell phone data bill for that write up! Haha

    Wod rx 118 couple of good battle wounds on my hands

  8. 17.2 rx’d
    109 reps

    Paced that one a little too much, should have tried to leave some time to get back to the bar MUs

  9. 17.2 at Crossfit high altitude
    88 reps – 10 bar mu’s at cap
    Tie break 4:44
    I’ll take it being at altitude! Missed my CFJ’ers!!! Best of luck!!!

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