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June 9, 2011

400m run
30 jumping slam balls
30 chest-to-bar pull ups
30 knees-to-elbows
400m run

The standard for chest-to-bar pull ups is the chest (below the collar bone) noticably touches the bar. If your chest does not hit the bar, don’t count it as a rep. Knees-to-elbows means your knee touches your elbow or slightly below it. If it doesn’t touch, don’t count it as a rep.

A Night with Helen, Thursday June 30 at 5:30pm. Bring friends and family. Plenty of food & beer!!
Helen:3 rounds for time of 21 kettle bell swings, 15 pull ups & 400m run

Here is a goal: Get 1, 2 or all 3 rounds of Helen with unassisted pull ups. How can you get better by June 30? Everyday practice your kipping swing (not the pull, just open and close your shoulders) and/or do 15 pull ups with either the band, jumping or unassisted.

Crash course on the Zone Diet this Saturday at 9am. This will take the place of the 9am WOD. 10am WOD as scheduled. 

The Zone Diet amplifies and accelerates the benefits of the CrossFit regimen. CrossFit’s best performers are Zoning. When our second tier athletes commit to “strict” adherence to Zone parameters they quickly surpass their peers. –Greg Glassman, 2004 (quote was before the benefits of Paleo were discovered – quote now holds true for both Paleo and Zone – which one works best for you?)

Zone Meal Plans

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