This picture is from the old gym, but Jan’s facial expression was just too hard to pass up. Jan definitely knows how to “GET SOME”.


After a ‘healthy’ warm up, choose a pull up movement (Kipping pull up, band pull up, jumping pull up, etc) and perform 10 repetitions every minute for as long as you can complete all 10 reps in the allotted minute.

Post total number of pull ups completed to comments.

GREAT video on kipping pull ups from Again Faster by Robb Wolf: part 1

The Kipping Pullup – Part One from Patrick Cummings on Vimeo.

Part 2.

The Kipping Pullup – Part Two from Jon Gilson on Vimeo.



Common stumbling blocks pertaining to Mark Sisson’s “Primal Blueprint” way of life (it is not a ‘diet’).

“. . . Diet stumbling blocks… The eternal question for a lot of people, I know. But the lucky thing is this: the Primal Blueprint isn’t another diet. It’s a way of eating for life. Nonetheless, it is (or can be) a major transition for most people. As I’ve said in the past, eating PB-style totally goes against the grain (yeah, yeah – unavoidable pun) in our society. In a culture of bread, bakeries, chips, popcorn, pasta, rice and potatoes at every turn, it takes a real turnabout in thinking as well as eating. Initially, the concept of the PB may feel restrictive to someone who’s had a lifetime’s worth of sandwiches, pizza, fast food, etc. But if you can get past the ingrained (O.K. – last one, I promise) mindset, you’re good to go. It’s why it’s crucial (as we’ve said in the past) that you focus not on what you’re giving up but what you’re taking on – the change you’re welcoming into your diet and lifestyle. Once people stop carrying the torch for the habitual/comfort foods, they see that the PB actually opens up their diet to a world of possibilities (as well as energy, satiety, etc.) that the old foods could never match. . . “

Click here for complete article.

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  • Darren

    Love the PIC. Look at those guns

  • Craig

    This workout should be named: “The Pull Up Mountain.”

    Jan’s facial expression is very reminiscent of a certain famous thruster picture featuring Jorgy & Rick.

    We need a name for this face…

  • Mark L.

    Name suggestion: consti


    Nice, I’ll probably look like that doing the overheadsquats today.


    I can not believe how much better I feel after only 5 days on the zone Strict. Been timing my meals better and it’s helping a lot. No more post-wod headaches.

  • Andrew

    Nice Ruiner! I’ve been on the zone since last Thursday, but I’m still trying to get my block allotments down. Right now I’m doing 16; I’m 5’7″ and about 157ish, but I’ve been playing around with the blocks so I haven’t really noticed too much of an energy difference =(

  • Craig

    Great vids – both must watch.

  • Mark L.

    Another name suggestion: passing the stone

  • Holly

    All girls in the 6 AM class today including my crazy 8 year old.

    Kipped the first 100, used the band on the second 100. Had to stop due to the lack of skin left on my hands–Thanks a lot Mountain!!!

  • luca z.

    if any of you are interested in a great display of Muay-Thai, Doc, my trainer, is going to do some training with his son D.J. at the gym tonight around 6. Doc has been training in Muay-Thai for almost 20 years,he used to own Concord Kickboxing Club gym in Pacheco for 12 years, he’s a writer for Black Belt magazine and he’s the one that got me into the sport, for the past 2 years he’s been living and training in Thailand, and is here to visit his son. If you were thinking about trying my class, it doesn’t get any better than this. He’s a great guy and will answer any question you might have about the sport, much better than I can.
    Unfortunately do to work schedule I won’t be there, but I’ll have class on Thursday at 6:30 if any of you wants to try, anyway just wanted to let the community know. And I hope to see many of you tomorrow

  • Bryan Stornetta

    I never really knew what the results of crossfit would be until last weekend. Shannon and I were moving some furniture around our apt and I was amazed that I was able to pick up and move some of the heavier pieces on my own. The functional strength aspect of crossfit has paid of big time. Another result was over our last trip to Colorado. At 6000ft I was able to do a 1 mile hike with relative ease. It may not seem like along distance, but the entire hike is at a 60 degree incline on an old train track going up Pikes Peak. I love the results and I look forward to what the future brings for me at the gym.

    Here is my suggestion for the name game for Jan “No, No, No, No!” any fans of family guy can see my reference to Cleveland. See everyone at the shed.

  • Mark L.

    Holly, GREAT JOB! I hope I can make it that far, today.

    Everyone, take some time setting up for this WOD, today. TAPE FIRST IF YOU ARE NOT USING GRIPS! Once the watch starts, you will not have time to tape your hands, and it will be too late. Love your hands.

    I’m past ripping on 100 pullups, but this one could take me to totally new numbers, I think.

  • Craig

    Anyone need a testamonial?

    Holly couldn’t do a single pull up 6 months ago.


    Speaking of Grips.
    JJ- I have some folks down here at Crossfit Solano who are interested in grips. I’m gonna swing by thursday evening and buy a set from ya if you have any.

    Let me know.

  • Andrew

    That WOD was pretty tough. I think my hands ripped at minute…14…or something like that. I ended up getting 19 full rounds with 9 more pull ups, all kipping. Thanks for the workout Mountain!

  • Mark L.

    199 pullups, Andrew? That is insane!

  • Travis H

    Anyone know where to get a good doorway pull up bar? Was thinking of doing the 100 day challenge to help with my pathetic pulls up.

  • Jeremy Jones

    Darren and JJ:

    52 rounds +1

    521 pull ups in just over 52 minutes.

    Honestly, we could have probably kept going, but it was getting just stupid. I can already tell that going that far was not a healthy thing to do. . .

    . . . but it is pretty bad ass.

    I used my “New grips” and still ended up with one rip and one blood blister. Darren got rips on both hands.

    Mike – no more grips for sale. Sorry. Google “New Grips” and you should find them (I think).


  • Rodil

    Luca – is your Muay Thai class tomorrow at 4:30 or 6:30 pm?

  • Jasmine

    Owe. I had the lucky task of doing this workout with five guys and lonely me. I guess I didn’t get the memo that all the ladies were working out at 6:00am! I made it 12 rounds, then 3 more with jumping and kipping… then the ripping began and I finished.

    It was fun watching the boys continue to tear it up 😉

    After sitting for a few minutes and not feeling like we worked out quite as much as Jeremy and Darren were( as they continued past me for another 40 minutes), Mountain had a great idea for a little challenge. He and I did a fun little diddy…… max pushups, then match the # with situps, continue for 100 till 100 each for time.

    Mountain, you’re getting pretty good at this “make up a workout” thing, not sure if I love it or hate it. But it is always a pleasure to workout with you.

    Fun times there, not so much at home now that i am doing daily tasks with big rips on my hands!


  • luca z.

    Rodil class is at 6:30 now

  • Andrew

    Haha thanks Mark, but 199 is nothing compared to 521!


    Cool, just thought i’d check. If they’re not worth the trouble we’ll just stick to taping up.

    OHS 3,3,3,3,3


    Rough one after my back got worked over by the past two days. Geez, sticking to the main page wods is gonna be hard as hell. I can see the benefits of doing so already though. I get forced into doing things that I’m not that good at like power cleans and OHS.

  • Yvonne

    The WOD today had nothing to do with strength and form. It had to do with how much thick skin you have on your hands. Wore gloves with chalk on the inside and outside of the gloves and still ripped my skin and the gloves. Thanks Mountain for motivating me to do this WOD. I did not think I was going to do more than 100 but surprised myself. Where is the NEW SKIN BOTTLE???? OUCH!!!

  • Stavros @ Diablo CrossFit

    Mike…strong work on the OHS!! I did that WOD as well today. One of my 2008 goals was BWT Overhead Squat X 5, I didn’t complete it. So, I figure let’s start the new year off right. My goal today was 205#, my bodyweight was 178 last time I stepped on a scale (~3 months ago).

    OHS 3,3,3,3,3

    95 x 3
    135 x 3
    155 x 2
    175 x 3

    185 x 1 (5# over BWT)
    190 x 1
    200 x 1 (PR)

    Thanks again Bryan for the encouragement when the weight got heavy. When I failed at 155 on the 3rd rep, I thought I was done. Felt good push through it and increase the weight. BTW, Bryan S. did an absolute insane WOD. We dubbed it “Rowing Annie”, basically add a 500m row to every set of DU’s and Sit ups…it just looked painful.

  • Mountain

    Thanks for the great efforts everybody. It was a great way to finish off the Pullup Challenge. As for me, Darren & Jeremy schooled me at my own workout. Their approach of 5 every 30 seconds was a great pacing strategy. I’ll try it next time I do this workout (Valentine’s Day, maybe?).

    I got 32 rounds total, plus 4 pullups in the 33rd round for a total of 324 pullups. Somewhere in the twenties, I re-opened a rip that I got doing “Nicole.” And I now have 7 or 8 new blisters. During the last couple rounds, I could feel the blisters squishing around against the bar. I took that as my signal that I was near the end.

    Thanks again to everyone for the great work you did. Crossfit is good people.