Thursday 30 September

Backlit box jump


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.

Compare to 090816.

Austin Malleolo on today’s WOD – video [wmv] [mov]

A group of 21 CrossFitters at Flatirons CrossFit transitioned to a 90% Paleo-Zone diet for 8 weeks. Their average results were as follows:

-lowered bad cholesterol by 18 or more
-lost 1.4 inches from waist
-lost 3% body fat
-improved their CrossFit Total by 20% of their body weight

Read the complete CrossFit Journal article on the experiment here.

6 thoughts on “Thursday 30 September

  1. Morning class was really getting after it. I guess the ladies were too shy to experience Ryan today.

    3 rounds in 17:41 of 15 pullups bluex2 green x1, 15 bar dips, 15 burps. Hat’s off to those who worked full 30 minutes.

  2. I did 3 rounds today in 8:43.

    6:30 class was small but motivated. Lonny significantly improved his muscle ups. The ladies took on some tire flips, and Tyler battled to the end with the rings. Strong work.

  3. Did a partner WOD today with Christina. 5 rounds for time of 10 tire flips and 50 sqauts/jump and touch a pull up bar. Our time was 12:36! Great 6:30 class the boys kicked muscle up butt!! Great job everyone!

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