For time:

Run 450m

Men move 7000lbs overhead anyhow

Women move 5000lbs overhead anyhow 

The run will be completed with the barbell.  The barbell can be put down at any time and the ground to overhead reps chosen can be done at any time during the run (or before or after the run). 

The choices for weights and their corresponding reps are as follows:

45# – 155 reps
65# – 108 reps

33# – 152 reps
53# – 94 reps

Post time to comments.



Jake's birthday wish "30 muscle-ups for time", completed in 17:17.

Why take fish oil?

Humans evolved on a diet with about a 2:1 ration of omega-6 to omega-3 fatty acids.  Today the average ratio is 10:1.  We get a tremendous amount of omega-6 in our diet because it is prevalent in the vegetable oils used in so many of our processed foods.  The oils with the highest ratios are safflower and peanut, but others used extensively by the food industry include soybean, cottonseed, sunflower, sesame and corn oils.   Oils high in omega-6 have been shown to be harmful to our health because it promotes the development of heart disease, skin cancer, and diabetes and it contributes to inflammatory conditions such as arthritis and asthma.  Omega-6 also prolong and contribute to the muscle and tendon inflammations prevalent in athletics.

Omega-3 fatty acid, on the other hand, counteracts the negative health consequences of omega-6.  For the athlete, the benefits are a greater release of growth hormone during sleep as well as improved aerobic metabolism.  Omega-3 also reduces muscle soreness and speeds recovery. 

Both plant and animal foods contain omega-3 fatty acids.  The amount in plants is small and must be chemically altered by the liver to make it usable.  Animal foods however provide a more readily available source of omega-3, because it's structure need no further modification in the human body.

The active ingredients in omega-3 that are responsible for it's beneficial effects are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).  Check your labels and make sure that your fish oil contains these two ingredients.

-adapted from "The Paleo Diet for Athletes", Lorden Cordain, PhD 


  1. Catherine :

    I have a suggestion:
    I think we should do pygmy goat WODs. Sure, laugh… but you’ve not wrestled ’til you’ve wrestled with a goat that doesn’t want its horns filed.
    You think hand blisters hurt? Try shredded thumb knuckle from the rasp! Ouch! Little shits!
    Well anyway, just trying to help! 🙂

  2. Catherine :

    Oh and way to go Jake! I can’t even do .25 of a muscle up yet! Way to go and happy birthday!!!

  3. Erin :

    Congratulations Jake and Happy Birthday!! What an amazing present to yourself! GREAT photography of the muscle up progression too!

  4. James :

    Hey Toal, awesome time on that 5k yesterday! Congrats.
    Happy Birthday, Jake. Just doing 30 muscle ups is impressive, much less in 17 minutes.

  5. Cherie :

    I guess I should have added that it is a very belated birthday. Happy belated birthday Jake and we are super proud.

  6. Amy Schaeffer :

    Happy Bday Jake!
    I was thinking of tubing down the Boulder river soon….if anyone is interested we can set up a time. Sunday is usually the best!

  7. Derek :

    I really enjoyed today WOD, It was awesome, tough but fun too.

  8. Elizabeth :

    I loved today’s WOD… Feel like I could have done it faster though. Tiff had the right idea with the way she broke it up! Congrats to everyone for completing it. And happy belated birthday Jake! You rocked it today!

  9. Danimal :

    Super fun WOD today. lets do it again sometime.
    Happy B-day Jake!

  10. Mas :

    OK peeps!
    Joylyn, Rachel and myself are planning to go to Water world on Monday! It would be cool if the “Ververs” were to take over the park. Some of you are already down to go. We will be bringing a cooler with some paleo goodies, we should have some room in it. I don’t think that caveman had a funnel cakeasaurus rex. Let us know if you are in!!

  11. Danimal :

    I’m in.

  12. tiff :

    i’m there buddies!

  13. Joylyn :

    Happy belated birthday Jake! 30 muscleups is f’n rad!
    Regarding Water World Verve takeover on Monday…we will be there from open (10am) to close, so if you arrive later in the day–just look for us, or you can call Mas or my cell phones. Our numbers are posted at the gym.
    If you don’t have a season pass (where has summer gone already–sheesh!), Tiff found out you can get discounted tix at King Soopers. We’ve got a pretty good size group going, so come join in the trouble!

  14. Elizabeth :

    You can also get discounted tix if you bring in canned goods. Here is the link. If Westminster residents get half off with ID card too. I’m not working the overnight on Sunday night, I’m in!

  15. Dave Powell :

    I really appreciate that you provide info about nutrition on your site. Thank you

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