As many rounds as possible in 20 minutes of:

3 Deadlifts, 65% of 1RM DL

1 Muscle-up

7 Burpees

Post rounds and fractions to comments.


Rich is in Saudi Arabia dialing in his nutrition & getting strong for the 2010 CrossFit Games.

Don't forget, today at 1pm we're hosting another "Get in the Zone" workshop at Verve.  Whether you're new to the Zone or have lost steam (and results), this is a great opportunity to get dialed in before the "Zone/Real Food Challenge."  We will introduce you to the Zone and Paleolithic eating and discuss the foundations of a sound long term nutritional program.  We will discuss timing and frequency of meals, sizing and portioning of meals specific to you (your body measurements, your activity level, and your goals).  We'll also build a day's worth of meals and discuss how to make the most of every meal.

Bring a fold up chair and a snack if you plan on working out beforehand.  Don't forget a notepad and a pen!


  1. Danimal :

    What’s better, turkey bacon (super processed to TASTE like bacon), or bacon (too many Omega 6es and fats)?
    I’m guessing that an answer somewhat depends on a perspective… but I just don’t know here.
    Anybody have advice?
    P.S. I vote for bacon cause its so so delicous

  2. Elizabeth Huff :

    Bacon makes EVERYTHING better!

  3. Sherry :

    They have a new product out called baconnaise. I’m sure it’s not zone or paleo, but it’s a big craze and making a lot of money.

  4. Cherie :

    Robb Wolf would say bacon
    Dr. Sears would say either as long as you get it in the right blocks with equal carbs and fat
    Your family Dr. would say Turkey
    And your coaches would say neither, however bacon would be better in moderation. (much less sugar)

  5. Danimal :

    Oh man, I think the Verve has some sore people after yesterday. That workout was so fun. But I really feel sorry for those who won’t feel sore until tomorrow…

  6. Emmalee :

    Rich you look good and safe!!! Only way to OHS with a gun! Take care and see u soon!

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