The Power House at Highland
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2:21 pm

17.2 Spotlight – Jud Manor

Jud joined The Power House in the middle of December, and has quickly become a group class superstar! He improves everyday and is so supportive of everyone at The Power House. If you’ve been at the gym on a Sunday morning during the Open you know this is the case, as he is one of the loudest and proudest cheerleaders watching every heat! This past week’s workout, 17.2, was tough physically and mentally, and Jud did absolutely amazing! Not once did he let a bar muscle up bring him down! Jud’s approach to 17.2 truly exemplifies how determination can help you accomplish any goal. Kick rockin’, Jud – we’re all so proud of you! Learn more about Jud and his 17.2 experience:    

Name: Jud Manor

Why do you CrossFit: I CrossFit to improve my overall health and to see what I am capable of accomplishing.  It's an amazing feeling to look at a WOD, think it is impossible, and 20 minutes later have it completed.  I love coming in each day and trying new and challenging movements.

What does the CrossFit Open mean to you: The Open has quickly turned into something special for me.  Initially I saw it as a way to test my fitness and enjoy some friendly competition.  We're now two weeks into the Open and I can tell you that I am incredibly proud to be part of The Power House/Side Door community.  The support, encouragement, and inspiration this group provides is without a doubt the best part of competing in the Open.

Best and most challenging part of 17.2: 17.2 was a really challenging workout for me mentally.  I'll start with the best part - the people!  I saw so many people hit PRs.  First toes to bar, first pullup, PR on number of pullups, first muscle up.  It was truly amazing to be part of and so incredibly inspirational.

Now to the challenging part of 17.2.  Long story short, Sunday I pushed through the first 2 rounds and felt confident I could hit at least 1 bar muscle up.  And then I failed on my first attempt.  Then the second.  Then the third.  For the next 7 minutes I failed again and again to complete a single BMU.  The clock hit 12:00 and I sat down with dozens of failed attempts and nothing to show for it.  I spent the next 24 hours dreaming of doing just one bar muscle up and came back Monday morning.  After watching Sara Ford crush her 17.2 workout I was ready to go!  The first two rounds flew by and it was back to the bar.  1st attempt, fail.  2nd, 3rd, 4th attempts all failed.  Finally on the 5th attempt I got up.  With the encouragement of Gunnar and Sara I was able to knock out 5 more and finish the workout with 6 total BMUs. 

Best piece of training advice: Don't compare yourself to others.  Don't compare the weights on your bar, weight on the scale, or time on the clock.  You are doing CrossFit for yourself.  It's easy to forget that and start comparing your stats with others.  The summit is beautiful but you want to enjoy the climb as well.  

Favorite workout beats: Without a doubt Prince is at the top of the list.  Throw in some mid-2000s rock, Metallica, The Roots, and Whitney Houston and I'll stay all day.

Favorite recovery tool: Anything I can roll on.  It hurts but is totally worth it.

Shout out to: I'm doing two shout outs.  First, the entire Power House/Side Door staff.  You all push us to achieve things we didn't think were possible.  Second, everyone at the gym.  I am inspired on a daily basis by your accomplishments.

5:05 am


Strength I
Every 2' x 10'
Thrusters from rack or with db's, building loads as reps decrease, complete 1 set every 2'

Strength II
Every 2' x 10'
5-12 Goblet or Front Squat
***these should be a high level of effort for each set, minimum 5 reps, 12 should be an effort

Strength I
Every 2' x 10'
Thrusters from rack, building loads as reps decrease, complete 1 set every 2'

Strength II
Every 2' x 10'
3 Back Squat
***start with the last weight from the thrusters and build to a heavy but perfect triple

30 BF Situps
10/10 Split Squats

30 Situp throw catch with partner
20 Split Jumps (10/10)