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In a super-secret testing of the NorCal Workout 2 a couple weeks ago, Pat Barber gave it a shot to see what would happen. The current requirements are a minimum of 10 reps of each, but when Pat did it, they required a minimum of 20 reps of each.

The workout is:
Max reps in 10 minutes of:
Ground-to-Shoulder (Male: 185#, Female: 105#)

Pat did 5 reps of each, back and forth, until he reached 20 each, and then he started emphasizing the cleans. He finished with 63 total reps (25 Muscle-Ups and 38 Cleans). He says now that if he was going to do it again, he'd focus on the cleans even more with the 10 rep minimum.

Barber WoD test video by Hollis Molloy ... [wmv] [mov]

NorCal has uploaded a video of the new standard on the second workout for Day 1.

NorCal WoD 2 Standards Video ... [wmv] [mov]

Movie Showing!!
The CrossFit Movie Every Second Counts is here and will be showing this Friday, May 1st, 2009 at the Rio Theater in Santa Cruz California. Doors open at 6:45pm. Show starts at 7:15.

Before the event CrossFit Santa Cruz welcomes all to a BBQ starting at 3pm.

29 comments on this entry.

1. graeme wrote...

April 29, 2009 3:05 AM

how is this gong to be available to the people who aren't in the US or Canada???

2. James wrote...

April 29, 2009 4:11 AM

3. Adam Kayce wrote...

April 29, 2009 4:15 AM

I'm SO dying for the DVD on this one... DVD! DVD! DVD!

4. Jeremy Kinnick wrote...

April 29, 2009 5:59 AM

Pat you are an animal!

5. John wrote...

April 29, 2009 7:19 AM

I liveo n the East Coast, PA, and i really want to have a screening at my house for our affiliate. Let me know when the DVD , or hopefully BLuRay, will be released for purchase...i have been waiting a lonnng time for excited!!

6. Scott wrote...

April 29, 2009 8:02 AM

Every day before the WOD comes up I just hope that there is and Every Second Counts update! Echoing what others have said, when will there be access to the rest of the viewing public? Will it be DVD, we will have the ability to download it?

7. Sam wrote...

April 29, 2009 8:37 AM

Best clean form I've seen in a metcon. Studly!

8. Jason Khalipa wrote...

April 29, 2009 9:56 AM

9. Noah wrote...

April 29, 2009 10:30 AM

my gosh, pat is a monster.
I will dance in the streets the day I can clean 185lb

10. Tyler Weir wrote...

April 29, 2009 10:36 AM

Pat is such a beast.

11. Kimo Kockelman wrote...

April 29, 2009 10:40 AM

Only a great athlete can make a difficult workout look that possible. Great job Pat! Perfect demo video for power cleans. Everyone should watch it to help visualize great form and technique. Very inspiring.

12. theBurch wrote...

April 29, 2009 10:42 AM

Pat - great job!

13. jay wrote...

April 29, 2009 11:09 AM

two things... #1 i want a poster..where and how to i acquire this and #2 how can someone on the east coast view this movie ASAP without driving to CA?

14. Jeff wrote...

April 29, 2009 11:36 AM

Great video. Like others noted, the form on the cleans is very impressive. My one question is regarding the starting position on the muscle ups... would Pat's reps be counted?

15. Robb Wolf wrote...

April 29, 2009 11:43 AM

Great work Pat! I saw Connor Martin turn an impressive 46 reps on this the past weekend in Santa Cruz. I'm taking a crack at this later today.

16. PXT Cody wrote...

April 29, 2009 12:16 PM

Holy smokes! That was inspiring. Made me want to work harder. BTW- I think the last time I saw you in the Journal was your OLY sessions w/ Coach B. You have gotten seriously YOKED since then. Damn- what have you been eating? STRONG!
I can't wait to show this to my athletes on the next OLY day here.
Very cool!

17. Jordan wrote...

April 29, 2009 2:14 PM

I'm competing this weekend at the norcal qualifiers. Funny how the video of pat isnt't actually showing the "standard" they want for the muscle-up. No offense pat, you are a stud, but none of those muscle-ups would have counted with this new "standard". Who's in charge of this stuff???

18. Cubby wrote...

April 29, 2009 2:19 PM

In regard to jordans post i have to agree, i believe only 1 of the muscle ups i saw would have counted. We have found you pretty much lose the false grip by turning the hands out at the bottom to achieve lockout. Otherwise hanging with the false grip would keep your arms slightly bent. I am not happy with this standard, especially changing it so close to the qualifiers.

Cubby out

19. Chris wrote...

April 29, 2009 2:40 PM

His muscle ups looked fine, I couldn't see if his feet touched but he would quickly turn the hands out and get full arm extension, then go back to bent arm hang and kip it up. It did pass through the full range. Just because he didn't pull all the way from straight arm doesn't mean it's a missed rep.

20. Tom W wrote...

April 29, 2009 2:53 PM

yeah those were legit. and regardless, he did the WOD when the standard for the workout was bent arm before it was changed to lockout a few days ago

21. Hollis wrote...

April 29, 2009 3:32 PM

Anyone doubting Pat's legitimacy should download the video and watch it in slow motion. He rolls out at the bottom and his arms are fully extended. Pat moves so fast that an untrained eye can miss it.

Believe me when I say his feet were not touching the ground.

22. Ronnieb wrote...

April 29, 2009 4:44 PM

Granted I was not there when the video was filmed, I can say that from what I saw the reps would count. As for losing the false grip when turning the hands out at the bottom watch Annie do the muscle up squat workout on the main site and get back to me.

23. John Cintron wrote...

April 29, 2009 5:00 PM

In the competitors section it has him listed at 160 lbs. I doubt that is what he weighs. They need to do a interview with him on how he has trained to get bigger and what he changed or added in his diet.

24. Jeff wrote...

April 29, 2009 7:47 PM


I'm really not trying to question the legitimacy of anything... simply asking whether or not they would meet competition standards.

Also, I tried watching in slow motion and I can not tell if he is fully locked out at the bottom because the video cuts away in between reps.

25. Pat Barber wrote...

April 29, 2009 9:52 PM

Actually i do weigh 160 actually 162 to be specific and my diet is Zone with 2-3X fat. I haven't changed my training at all its just when i go heavy i give it my all and go super heavy. Also when i did this i was under the impression that i WOULD have to lock out each MU that is why i rolled out. I dont believe you have to start in a fully locked out position you just have to get there at some point. Good luck all ill see you at the games.

26. Reno_Ty wrote...

April 29, 2009 9:57 PM

I'm going to have to agree that Pat locked out at the bottom when looking frame by frame. Granted, the video does cut away a lot, but there were several segments where you could see Pat link two muscle-ups and he turned his palms out and achieved full lock-out at the bottom. That guy is an animal!

27. John Cintron wrote...

April 30, 2009 4:10 AM

Well Pat all that work has definately made your upper back forearms and calves gotten bigger without gaining more mass. Maybe your bodyfat has gone down as well. Good Luck in July.


28. Ronnieb wrote...

April 30, 2009 11:25 AM

The "corrected" muscle up standard has been in place since about 2006 at the original HQ. It should come as no surprise to anyone that a full turnout/lockout is expected at the bottom.

29. Heath Powell wrote...

May 3, 2009 2:09 PM

Nice man. There is nothing wrong with any of the reps in the entire vid. Also power cleaning 185# for over 30reps when your weigh 160# is studly.