Monday 120109

5 Pull-ups
10 Push-ups
15 Squats

On the minute every minute for 30 minutes.

Post rounds complete to comments.

They are all in, howabout you?  Got nutrition?

Our Best Shape of Your Life challenge begins TODAY.  This benchmark workout will be repeated following the 4 week challenge to compare results along with bloodwork values, measurements, vital signs, and pictures.  Plenty of opportunities to make it in and get your WOD on today, but if for some reason you can’t make it there will be another chance later this week (details to come.)  Be sure to log your results and all modifications/substitutions in order to accurately compare post-challenge.  Click here to download a Excel Spreadsheet that can be used to help track your challenge results on your local computer.

Tearing your hands hurts and can take weeks to recover. So how the heck do you prevent hand tears? Our recommendation is to build up tissue toloerance and improve grip without the aid of tape. However, this takes time so here is our professional tip of the day: make reusable tape gloves that will save your hands during high rep pull-up WOD’s.

First, start with a piece of tape that is more than double the length of your hand. Fold it in half lengthwise. Then, make a bend in it and keep the two sides as close as possible.


Next, take the roll of tape and tape from the bend at the top (the finger hole) all the way to the bottom and continue halfway up the back side. You’ll want two strips for each hand, which you’ll secure with a section of tape around the wrist and a section around the palm.


There you have it – when you’re done with your 30 minutes of pull-ups you can unwrap the wrist and palm and save the two finger strips. These are nearly as good as gymnast straps and can be used in your next marathon pull-up WOD. Enjoy!


  1. Michael :

    All the way from Atlanta, I am following/doing your 30 day challenge right along with you.

  2. Danni :

    So excited for this! Just wanted to say thank you to everyone that put this together. Everything from the lecture, to the weekly meal plans and shopping lists for the week. I can tell that there was a lot of time and effort put into this for us, and I greatly appreciate it. Good luck everyone 🙂
    – D

  3. Jeremy :

    Finally! Welcome Dash Tellan Black, born 1/8/12 @ 2029. CrossFit Kids 2017… CrossFit games 20?? 🙂

  4. Jordan :

    Congrats Jeremy!!

    Danni I couldn’t agree more. The thoughtfulness, time, effort, and general love that has already gone into this challenge makes me so excited to do it!

  5. Cherie :

    OMG Jeremy I didn’t even know you had another one coming! Congratulations!

    So excited about this challenge. We have had such a tremendous amount of help with everything. I want to especially shout out to Sara Weisbart for her hard work on week one meal plan and Matt Gintzler for his genius on week 2 (Matt and I are dabbling in this one now, while the Godinez’s create week 3). Mas for getting us these cool bands to remind us of our commitment. Robyn, Emmalee and Zink for always being there when we need them for ANYTHING! Tons of Love….

    If you haven’t signed up yet or need to get your measurements done, sign up now at the gym, on the clipboard for a time to get entered. You won’t regret it.

    I’m so excited to be in the best shape of my life! Thanks everyone!

  6. Joylyn :

    YAHOOOOO Jeremy! Amélie and both of us can’t wait to meet Dash. Congratulations to the whole family!

    This challenge is gonna be awesome. So excited to be able to participate more this year with you all and get 2012 started off in high fashion. Can’t think of a more fantastic group of people to hang with in this journey.

  7. Kevin :

    I’m out of town til tomorrow morning…. Can I still hop in on the challenge when I get back???

  8. Dane :

    3-6-9 28 rounds.

    Sleep question. It takes me 1-2 hours to fall asleep. Is the 8 1/2 hours of sleep actual sleep or trying to fall asleep?

  9. Mas :

    Just a heads up, one of the construction workers must have lost his keys. They are digging up Walnut St again in front of the gym. Access from Larimer St. Nice work morning classes!!

  10. Hanna :

    Matt, two questions re: the PWO meal.
    1) In the lecture you said we should replace the fat with an extra carb block. So for a female the PWO meal would go from 2P, 2C, 2F to 2P, 3C, 0F. Is that correct?
    2) If the above is correct, a 12-block female will be 3 fat blocks “short” every day – is that the desired outcome or should 2 or 3 blocks be added in to the other meals?

  11. Julie H. :

    This spreadsheet is awesome and I know it will be extra helpful for me for whatever crazy desinations I will travel to this month. Thank you so much and also thank you for all the hard work in putting this challenge together.

  12. Slaughter :

    A quick note guys, somehow when I sent the spreadsheet to Matt I messed it up, so make sure when you open it up that it looks red and black, and not purple. and that the yes/no drop down menus are working in the paleo/zone/post workout etc….

    • bjackson :

      Slaughter…the Y/N’s are no workie-work on my spread sheet…what do I need to do?
      Great work by the way!!!

  13. Beau :

    I HATE WORK! I’m sorry I missed my 4:30 class b/c of a surprise sales meeting. I’m SO sorry. How can I make up the class? I AM doing the challenge, btw.

  14. Beau :

    Slaughter. the y/n’s drop down working in the alcohol box. fyi.
    This sheet is awesome! Thanks!

  15. Beau :

    NOT working. It’s been a long day:)

  16. Darika :

    I just want to thank all of you who gave us the resources we need to make this challenge go smoother!

Speak Your Mind