Thursdays Workout:

2 L pull ups
3 strict pull ups
5 kipping pull ups

10 rounds for time. Scale as necessary.

For any interested in learning the kipping pull up, at the 3:30, 4:30, 5:30 class we will include a tutorial and practice before the workout starts.

14 Responses

  1. yes – have a great trip indeed. post a picture if you get to the crossroads of your life.

    sarah – well-wishes should probably be worth a point.

    have fun!

  2. Thanks everybody- I we will really miss everyone at C3. We are going to do our best to stick to the guidelines of the competition with the exception of some once on a lifetime oppourtunities.
    You are in good hands with Jon and Nicole so enjoy!
    Katherine- that fudge was INCREDIBLE! Please start a company and become a millionare!

  3. that “agreed” was to Bushy’s comment about well wishes……

    I cook the same things over and over again, and therefor need any pity points I can get.

    Mark, I thought I was going to be a millionaire last night, but it didn’t happen. Bummmmmmmerrrrrr

    Have fun guys!

  4. I didn’t realize your trip was coming up so quickly. Have a fantastic time!!! I think Guinness is a once in a lifetime opportunity that might come up for you once or twice while you’re over there. Enjoy 🙂

  5. Bushy… Since you are winning you don’t need the point.

    We will miss you all. We are planning on visiting crossfit Dublin and if it is at all decent out going for a run. We will post pictures if we can… Have a fun week! I can’t wait to hear about all your workouts….. (if I miss amys first muscle up I’m going to be so sad)

  6. Have a wonderful trip you guys! Well deserved! Won’t see you in the am Sarah, apparently my brakes in my car do not work correctly and my hubby wonders how I made it home from the gym alive tonight:) Car in the shop! Have sooooo much fun!

  7. Anonymous

    Nicole S. said….

    Mark and Sarah…Have an incredible trip, you both deserve it.

    Mark…thanks for having my back during today’s WOD…I’m my own worse enemy and forget to listen to the “ouches” my body tells me, even though with Paleo and C3 I feel younger now than in my 20s…my body sometimes has a different opinion.

  8. Tonight’s dinner: Turkey burgers.
    I know they don’t sound all that exciting but sometimes all you have to do is shake things up a bit and make the old new. These are not the first recipe for turkey burgers you have seen on this blog nor will they be the last. I make them lots of different ways. Thought you might want to try these.

    Mama’s Shake It Up Turkey Burgers

    2 lbs ground turkey
    1 large green apple, shredded
    4 carrots, shredded
    1 egg
    3 scallions white and green parts, sliced
    1 Tbs sage, finely chopped
    2 tsp ground cumin
    1/2 red onion, finely chopped
    kosher salt and ground pepper

    Mix it all up and form into patties. Get a frying pan super duper hot (I like cast iron) and add a little oil. Cook em. I served mine with roasted brussel sprouts and a big green salad.


  9. You better believe it Bushy…watch out!

    Greg, you alive? Find any new articles? What about the art of the double under…

    Sautéed Bass

    2 t olive oil
    1/8 t black pepper
    4 (6-ounce) skinned bass fillets
    2 c sliced shiitake mushroom caps

    Heat oil in a large nonstick skillet over medium-high heat.

    Sprinkle pepper over fish.

    Add fish to pan.

    Cook 2.5 minutes on each side or until fish flakes easily with a fork or until desired degree of doneness.

    Remove fish from pan; cover and keep warm.