Bella Boo

Thursday Jan 11 2018


The 21 Day Fasting Challenge will have two separate categories this time around. The first one will be an 8/16 hour fast and the second one will be a 4/20 hour fast. The first one means you are allowed to eat 8 hours and fast for 16 and the second one is eat for 4 hours and fast for 20. The hours of eating and fasting are to remain the same for the entire 21 days. The rules will be no sugar, grains, reduced fat dairy and alcohol. White rice, oatmeal and full fat dairy products are allowed. 
Must be in the gym 17 of 21 days. In the gym means yoga, mobility, skill work and/or WODs so you don't have to workout 17 of the 21 days but you must be in the doors doing something. Make sure you have the membership necessary to attend the classes you’d like to. 
Journaling food and workouts will be required and journals will be emailed to everyone to print and fill out. Cost is $30 a person and top 3 payout with over 15 people and top 2 with 14 and under. Sign up boards will be up this week. Challenge begins next Friday. 
Have a nice little Thursday. 
1.) Bella Boo
3 Rounds 
20 Deadlift 225/155lb
7 Muscle Ups 
Note: bar muscle ups are the first scaling option for the ring muscle ups 
*2.) EMOM for 10 minutes 
Odd: 10 Deficit Handstand Push-ups 2 x 45 / 1 x 45
Even: 5 Hang Power Clean 205/145lb
*3.) 10 rounds 
100m Row
10 Burpees 
Rest 30 seconds
*4.) 15 minute AMRAP
25 Wall Facing Squats
10 Parallel Ring Rows
10 Tri-pod -> Headstand
Note: knees touch elbows each rep 
*5.) Push Press 5-5-5-5-5, start at approx 60% adding load each round 
*6.) 3 rounds
15 Reverse Hyper
20m Handstand Walk
*7.) 3 minutes 
Right Leg Couch Stretch
Left Leg Couch Stretch
Squat hold, sit in basement
Right Leg Couch Stretch
Left Leg Couch Stretch


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If someone finds my immune system please send it back to me.
115# and baby BMU @forehead height. HPC & HSPU EMOM @105 1 abmat. All reps.
9:00. 125# DL banded bar MU
8:15 w/Box MUs, 225# DL
20” box + 45# plate BMU
8:37: 225#, jumping bar mu
All the bands for bar mu's, lite DL to baby the leg a little more. Assault bike.
5:25 RX weight w/ BMU
Extra credit #6 and shoulder mobility
10:28 DL@185# ring muscle ups
EC with Carl - 2x45 plates & 135# cleans. EC with Brett PP +hypers & handstand walks
7:32 RX 225 & RR
9:47 - first 7 bar MUs!!πŸ™ƒπŸ™‚πŸ™ƒπŸ™‚
Long time coming on the bar MU. Thanks 5:15. Trip->headstand ec. Shoulder smashing and stretching
125#DL, low bar BMU
9:13 jumping bar mu
11:04, 125#, BMU with 2 bands
First time trying BMU with bands, that was fun!!
12:21, 135# πŸ™ŒπŸ» CONGRATS 🎊🎈Becky!
Bar MU from 20" box. First four without plate, final 17 with a 15# plate added to box. Practiced stringing 2-3 together.
10:?? Box MU's work in progress
115# DL
12:08 baby bmu, 135lb dl
10:30 ? 155# and box MU
17: something
135# DL because I knew it would take me forever to get 21 BMUs
18:00 rx and a rippa the wrist
17:06 RX
Burpees/row, HSPU/hang PC
18:36 RX BMU
11:09 low BMU
155# DL/Green Band BMU + some baby MU's
First time attempting a band MU... can't wait to chase the real one! HPC 115#/HPSU EMOM, FS 85-165# from yesterday, *CONGRATS Becky on your first BMU!*
12:38 12/21 mu’s
HS walk practice
Me and Gymnastics = no beuno
9:17 135#, chin height bar mu. 10 hspu w/abmat in a row.
DLs: 2x10s / MUs: 4-3, 4-3, 3-2-2 / EMOM20: 1 snatch @ 175# (1 fail but reset right after and hit it)
HPC/HSPU EC. HS walking.
185# DL jumping bar mu
14:23 Rx
**Scl'd MU w/ parallel RR + RD. 15' bike & MWOD knee therapy +.
idk time. 205# MU from box
EC 3 & 5 with Derek. PP 95# Done more EC this week than any week before. I should probably pay more attention to time, I guess.
8:51 Box MU at home
It’s been a struggle this week!
12:47 @155# DL
Senior discount
BMU (tattoo protection scale)
9:56, 85#, baby bar mu
That was hard