With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

When completed test for max height box jump.

Post number of rounds completed to comments.

Caitlin before and after the zone/real food challenge.

Announcing our female winner of the August zone/real food challenge.  Caitlin has won: 1 Free month at the Verve, $150 in cash, a "Buddy Lee" magic jump rope and a new Verve t-shirt.

Congratulations Caitlin!  Caitlin has seen phenomenal changes since the beginning of the challenge in August.  Here is a look at her changes.  Since August 1, 2009, Caitlin has lost 11 pounds, 4.5 inches off of her waist, 1.5 inches off of her hips and 5% body fat.  Her total body composition change average is 8.92%.  Her fitness changes are staggering. She increased her power output in Fran by 37% (a drop by 2:30) and increased her CrossFit Total by 46 pounds for an average fitness increase of 24%.  We equally weighted the two averages to come up with a calculated total change of 20.29% increase in fitness (body composition and WOD's).

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We will be announcing the male winner in tomorrow's post. We will also be highlighting other athletes with big changes through out the next couple of weeks.  Stay tuned.


  1. Alan :

    Caitlin…ABSOULUTY AMAZING! It is just crazy what a little work and some nutrition tweaking will do, huh! You look AWESOME! Don’t stop…it keeps getting better!

  2. Alan :

    Oh, and although it is October, and you all know I get a little strange during this month…I do not believe Brains are on the zone diet! However, they could be considered Paleolithic I would imagine!?
    LOL! Just a fun link from this past weekend! – To get everyone in the Halloween Spirit!

  3. Congrats Caitlin! WOOHOO!!! Way to bring it!

  4. Mike Ware :

    Great job Caitlin…you look awesome!
    Fun work out this morning! Casey you have verticle!
    The Verve rocks! Every day is a new opportunity to grow physically and mentality. Thanks!

  5. lil :

    All I can say is wow. Amazing. Great work Caitlin. You are an inspiration to me for sure. Motivation to stick with it. Thanks.

  6. Heather aka HP :

    Caitlin holy moly… look amazing, way to dedicate yourself to the challenge, you must be feeling great!!!!

  7. gerson :

    right on Caitlin… congrats!

  8. Cherie :

    Alan you never stop amazing me. Great make-up.

  9. derek :

    Congrats Caitlin! Today’s workout was really fun!! I surprised myself with my box jump max, 40′ that was really unexpected. Pull ups were really tough but a great workout. It was awesome watching Jake leap tall buildings in a single bound today.

  10. Caitlin :

    Thanks everyone! You guys have been totally instrumental in my success (even if we don’t work out together)
    The overall positivity and great attitudes of everyone at Verve are infectious! Thank you 🙂

  11. Tiff :

    amazing, caitlin! your hard work and dedication are obvious!!! =) great job girl!

  12. Kim B :

    Congrats Caitlin! I know you have to be feeling even better then you look – which is amazing.

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