Over the Top

“Ryan” – Results

Five rounds for time of:

7 Muscle-ups

21 Burpees

Pat Barber 11:22, Austin Malleolo 12:20, Graham Holmberg 12:37.

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.


We just kept adding weight.

Watch the CrossFit Kids Muscle up progression wmv.  The muscle up is a complex movement, with grip strength, pulling and pressing power all combined into one movement.  If you cannot perform a full depth ring dip, you should focus on developing that first today wmv.  Somehow I’ve never seen this false grip video, yeah! wmv/mov.

Yeah, burpees!!  wmv


Zone Talk this Sunday, 10/3 at 6pm with Zeb as the main presenter!

Next Saturday, 10/9, we are hosting Bring a Friend to WOD day at 10am!

I will be climbing this on Friday for Martina’s Birthday.  See you on Saturday!


The Zone challenge will begin this Monday and last for two weeks.  By now you should have read the CrossFit Journal article 21 at least once!  Even if you are still unsure about how many blocks you will be eating, we can use that handy Block Chart from the article to begin our plan of attack.  I’ve heard its a good idea to print the chart and put it on your refrigerator as a reference.  Review the list of foods and begin to write down some basic meals.  You will need some type of containers to separate your food into: ziploc bags, tupperware, foil, etc.  You will also need  a scale and measure devices.  Please do not wait until Sunday after the Zone discussion to figure everything out. We will expect you to have an idea of what the Zone is so you can be ready to start the following day!  If you are planning on participating, I have put together a Google Doc cleverly entitled “2 Week Zone Intro” to be used as a daily food journal.  Click here to request permission to join the challenge.  If you do not have a google account, you will have to create one.  To view the information in a website format, click here.

This is just a precursor, of course, to the big SWITCH beginning 10/18!

The rules for the Six Week Indoctrination Towards Changing Health will be posted soon…

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