Max reps push ups:

Followed by five rounds for time of:

15 Pull-ups

12 Dumbell hang squat cleans, 40# (25#)

9 Ring dips

After the five rounds rest 1 minute, then max rep push ups

Post reps of push ups and time to comments.


Noel may be vertically challenged, but she sure can burpee broad jump!

We've seen a lot of wasted athletic tape in the past few months.  Here's a quick tip on how to make reusable tape gloves that will save your hands during high rep pull-up WOD's.

028 029

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.

030 031 

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 150 pull-ups you can unwrap the wrist and palm and keep the two finger strips.  These are nearly as good as gymnast straps and can be used in the upcoming Rocky Mountain Regional Games next week.  Enjoi!


  1. cherie :

    A word from the wicked
    So here I am on day five of 1 month strict paleo/zone, I get to work and what do I find? A ton of chocolate, cookies, more chocolate and more cookies. Everywhere I look there is chocolate and cookies.
    It’s 11:30 only 7.5 more hours to resist the temptations. I can do it only 9 #’s left to my goal.
    Noel I love this picture.

  2. Erin :

    Hang tough Cherie!!! I feel your pain! Are you working at a firehouse or something??? 🙂 Sounds oddly familiar! You are the strongest of strong and have wicked will power! Sugar is the devil!!! Yeah for you! 9 more to go! Keep up the amazing work you have been doing!

  3. Cherie :

    I made it out alive without even a bit. It was truly and evil experience.
    Erin – thanks for the encouragement, I also feel your pain. And all those health/service workers where there is sh*t food all around you. Stay strong and pack your tuperwares.

  4. AmySchaeffer :

    Ok for today- the grill thing fell through so don’t bring anything that needs cooking. We are going to meet at the park where we used to work out ( commons park off of 15th and Little Raven) at 4 pm to hang out. Bring food and drinks if you like and then we can walk to the game

  5. Jen :

    People are welcome to come to my house prior to the game. I am at 4144 Vallejo street (east of Federal). If people want to bring something, it would be much appreciated. I will have chicken and some fish, veggies and a salad. I also have non-Paleo beer and Vodka. We were thinking 4:30 pm. Some of us are riding our bikes to the game and others will drive. The choice is yours but feel free to hang at my house prior to the game. Hope to see you soon. One more thing, if you arr driving here and want to sit in the backyard, please bring chairs. My yard is not great (thanks to Kona) but who cares when you are drinking a cold one!!

  6. Amy Schaeffer :

    Ok so park is NOT happening. It will be more fun to hang out at Jen’s place so we can all be together. See you guys then!

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