Monday, October 24, 2016

EMOM 5 min
5 Med Ball Cleans

Squat Clean for load:
#1: 5 reps
#2: 3 reps
#3: 1 rep

10 min on the clock:
Min 0-3: heavy set of 5
Min 3-6: heavy set of 3
Min 6-10: find a heavy single (might be a max)

10 min AMRAP
24 Double unders
12 Pistols
6 ctb pull ups

Sunday, October 23, 2016

2016 Lean Turkey Challenge
November 1-Novembe 24 (ends after thr turkey wod)

 Sign up HERE by October 28th for $29.95.  This includes a t shirt! After October 28th cost is $39.95.


As with every nutrition challenge that we do this one will be different. We will encourage you to eliminate grains, sugar and most other processed foods from your diet as usual. We will encourage you to eat nutrient dense lean meats, veggies, fruits, nuts and seeds. We still believe in food quality, but this time around we are going to generate some awareness on how much you should be eating, not just what you should be eating.

We all need a certain amount of calories to survive. This number varies from person to person based on age, lean body mass, activity level etc…
If our bodies were cars, we would need fuel to run. Run out of fuel and we would break down. Good news! Our bodies are not cars. If we don't fuel them properly or at all, we have a back up system. Bad news! The backup system leads to fat storage and long term hormonal damage. Your body will do what it has to do to survive.  When it is deprived of calories, it adjusts and it literally changes at a cellular level to enable it to store calories more efficiently.

Rules to Win:
  • Post on the SugarWod daily to earn 1 point/day for your team
  • Support each other and try to eat clean
  • Cheats will not negatively impact your team. 
Do you ever wonder why you can't lose weight despite the fact that you are not eating that much food?
Reality: maybe you have not been eating enough of the right foods for too long! So when you decide to eat your body has become a very efficient machine at storing that food in the form of fat!

Saturday, October 22, 2016

 Try your first CrossFit Class for FREE today at either 7:30am or 8:30am!

Open Gym for members today from 9:30am-11am.

For time:

Run 400m, then:
Goblet Squats 53/35
*After every set, perform 50 Jump Rope Single unders or 30 Double Unders


Friday, October 21, 2016

Mark & Holly hanging around.


Open Gym Saturday, October 22 9:30am-11am.

Snatch for load:
#1: 5 reps
#2: 3 reps
#3: 1 rep

Min 0-3: heavy set of 5
Min 3-6: heavy set of 3
Min 6-10: find a heavy single (might be a max)

*you can drop the bar between reps, but must pick it up right away. no rest between reps. REMEMBER- don't drop a bar with 10lb plates and don't drop the bar from the top. drop bars from the waist on the way down. This minimizes bounce and keeps your neighbors safe!

*We are going to need this 1rm for an Olympic lifting cycle coming up!

** Post in the notes if you did power snatch or squat snatch and how it felt for future reference.

10 min AMRAP:
12 Overhead Plate Lunges 45/25
6 Strict Pull-ups or Ring Rows

2 min plank
1 min side plank R
1 min side plank L

*20 Russian twists every time you break.

Post total reps of Russian KB twists if any. Zero would be a great score.

Thursday, October 20, 2016

The 2016 Copperhead Weightlifting Meet was held October 15-16 in Van Alstyne, TX.  CrossFit North Mesquite had 3 lifters compete in the event: After a 2 ½ year layoff from competition and 2 pregnancies, Amy Hadsell made all 6 of her attempts, snatching 45, 49, and 52 kg, with clean & jerks of 57, 61, and 65 kg. Amy took first place in her weight class with a total of 117kg. Alma Santos did very well in her first official meet, with a snatch of 46 kg and a clean & jerk of 65 kg. Alma took first place in her weight class with a total of 111kg. Melissa Doan-Medina, also in her first competitive meet, snatched 60 kg and clean & jerked 80 kg, and tied her PR with a clean of 84 kg.  Melissa finished in 4th place in her weight class with a total of 140kg. Congratulate these girls when you see them on their hard work and meet results!    -Coach George

For 16 minutes alternating minutes

Min 1- :40 Max Mountain Climbers
Min 2- :40 Max MB sit ups 20/14
Min 3- :40 Max Wall Ball 20/14
Min 4: :40 Max cal row

1 min pretzel stretch each side
Accumulate 1 min in tuck hang from bars. (no arch in lower back, knees higher than hips)
*Every time you break, perform 3 slow push ups.

Score= total push ups if any.

Wednesday, October 19, 2016

Congrats to Roy and Brian H. They represented CrossFit North Mesquite at Festivus this past weekend!

Need to get some extra skill practice or make up a WOD? Come in to Open Gym this Saturday from 9:30-11am.  

Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%

3 min AMRAP
8 Deadlifts 115/75
10 Step ups 24/20

rest 1 min

As far as possible 3 min

rest 1 min

3 min AMRAP
8 Snatch grip deadlift 115/75
10 burpees

Score 1= total reps for both AMRAPS.
Score 2= total meters rowed