Thrusters & Protein Pancakes

Last night, the Crossfit Games announced the final workout of their Open.  The workout consisted of a descending ladder of 21-18-15-12-9-6-3 barbell thrusters and Burpees.  The weight for the thrusters is 95lbs for men and 65lbs for women.  Most of the thrusters I have ever done are with dumbbells, so I knew I wasn’t going to have the strength or endurance to complete the actual workout.  I’m not competing in the open, nor do I do much in the way of Crossfit, but I loved the workout so I wanted to use it as inspiration for my own workout.  I took this as an opportunity to work on thrusters, continue working on building muscle, and torch fat in the process.


Workout & pancakes

As always, I refueled with a protein packed breakfast.  I made pancakes with Dymatize Cookies & Cream protein powder, spinach and mushrooms, and two slabs bacon.

Protein Pancakes

  • 1 mashed banana
  • 1 egg
  • 1 scoop protein powder

Whisk everything together and cook up!

Pictured is today’s workout with back work, and work on thrusters.


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