Not only did Meg just nail her first kipping pull up, she and hubby Darren (yes THAT Darren), just left for Africa to do some aid work for a few weeks.


Front Squat

Weighted pull up


Alternate between exercises, rest as needed between sets, and keep adding weight until you reach or reach near failure.

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New York City adds Double Dutch jump roping as school sport

And that pesky Fructose is always fence hopping into the rock concert of the body:

Limiting fructose may boost weight loss

The researchers found that lipogenesis, the process by which sugars are turned into body fat, increased significantly when as little as half the glucose was replaced with fructose. Fructose given at breakfast also changed the way the body handled the food eaten at lunch. After fructose consumption, the liver increased the storage of lunch fats that might have been used for other purposes.

“The message from this study is powerful because body fat synthesis was measured immediately after the sweet drinks were consumed,” Dr. Parks said. “The carbohydrates came into the body as sugars, the liver took the molecules apart like tinker toys, and put them back together to build fats. All this happened within four hours after the fructose drink. As a result, when the next meal was eaten, the lunch fat was more likely to be stored than burned.

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  • Mark L.

    On my way to the shed. Front Squats!! YEAH!

  • Carry

    Congrats to Meg! She got that pull up pretty quick….how long has she been doing this?

    Africa….WOW, that is impresive. Can’t wait to hear about it.

  • luca z.

    I’m looking forward to CrossFit Africa’s picture, eheheh

  • J Jones

    Hylie just got her first kipping pull ups yesterday also!

    Then this morning Carry nailed her goal of 20 consecutive kipping pull ups!

    I decree this “Pull Up” week at DCF.


  • Mark L.

    D&M, they are in Liberia, specifically, and with a group called AHEAD doing service/mission work, there. Darren may just try to do some “park classes”.

    Hylie got her first kipping pull-up and didn’t even tell me when I was talking to her and Tanya during their cool down?! Maybe she was afraid I’d do my “first pull-up dance” which I adapted from a Hannah Montana concert video I recently saw. Still needs work.

    Great workout at the shed this morning!

  • Luca Z.

    Way to go Hylie and Carry, you are two badass ladies, now Mac it’s your turn to show how it’s done

  • sakura

    Greetings from Hawaii. So I got Mark down for an M, Luca a L and Carry S. Anyone else? Let me know. We have free internet at the hotel so I’ll be sure to check back before we go. Not sure when we’ll make it there but I’ll try to let you know.

  • J Jones

    Get me a large if you can!