Tuesday, April 28, 2015

Awesome Day at the Park!
Day 28
For 1 point, are you getting your sleep and recovery?
(We are all excited about the Summer but it's important to get our rest!)
 
Skill:
Squat Snatch
Metcon:
Max rounds in 3 min:
3 Power Snatch 115/75
6 push ups
9 sit ups
Rest 1 min, repeat for 5 cycles

Monday, April 27, 2015

Day 27!
For 1 point, let's here the #1 thing you will keep for your new paleo/lifestyle change?
 
Strength: 
6 min to work up to 85% of your 1 RM FS,
3 rounds every 3 min of 3/6 (FS/BS) at the same weight
OR
Endurance: 
Tabata
- Air Dyne/Row/DUs
- Burpees
- Air Dyne/Row/DUs

Metcon:
3 rounds:
10 FS (185/125)
20 CTB Pull-Ups
50 DUs
Goal Time:
Games Athlete: < 4:30
Regional Athlete: < 5:30
Competitive Athlete: < 6:30
Scale 135/95
7 min time cap

Sunday, April 26, 2015


Day 26

Rest Day
 
Party at the Park!
ATTENTION!!!!
Let's hang out at the park on Sunday!
WHO: Everyone! Team Blue, Team Orange, Team Dedication, Team Strong, Team Determined and everyone in between!! Bring your husbands/wives/boyfriends/girlfriends/grandparents/dogs/cats/hamsters/pet snakes even...and of course your kids smile emoticon
...
WHAT: BBQ (paleo and yes even some non-paleo), food, Music, Water balloons, fun games and maybe even some burpees! And most importantly....KICK BALL!
WHERE: DeBusk Park in Mesquite! Off of Gross Road.
Address- 1625 Gross Rd, Mesquite, TX 75149
WHEN: Sunday Sunday Sunday! Yes, this Sunday at 1200. Noon. April 26, 2015. I estimate we will probably be there until 5 or 6 pm so just in case you can't make it at 1200 noon we will still be there for a while.
WHY: Because it is nice outside and we need to get some of this great Sun on our bodies and some fresh air in our lungs! It'll be a great chance to do something besides Crossfit (like Kick Ball) and to let our kids jump all over the playground and throw some water balloons or whatever. Also, there will be food...and who doesn't like food?!!?!!?
HOW: now here is the fun part! I'm asking you all to bring something. Meat, utensils, etc. Not a requirement but it would help smile emoticon
Here is the list so far
•Meat (fajitas, chicken, sausage etc.)
•ceviche Yadi
•rice Alma S.
•beans
•guac salsa Roy
•reg. salsa Roy
•tortilla chips
•green salad Alma S.
•plates
•utensils
•napkins
•fruit
•drinks ( bottled water)- Yadi and Jason

Saturday, April 25, 2015

They are here!
Day 25
For 1 point, let us know if you will make it to the Park this Sunday?
Ask Coach Jason for the details!

METCON:
For Time
21-18-15-12-9-6-3
KB Swings (70/53)
Pull-Ups
Push-Ups

Details from FaceBook:
ATTENTION!!!!
Let's hang out at the park on Sunday!
WHO: Everyone! Team Blue, Team Orange, Team Dedication, Team Strong, Team Determined and everyone in between!! Bring your husbands/wives/boyfriends/girlfriends/grandparents/dogs/cats/hamsters/pet snakes even...and of course your kids smile emoticon
...
WHAT: BBQ (paleo and yes even some non-paleo), food, Music, Water balloons, fun games and maybe even some burpees! And most importantly....KICK BALL!
WHERE: DeBusk Park in Mesquite! Off of Gross Road.
Address- 1625 Gross Rd, Mesquite, TX 75149
WHEN: Sunday Sunday Sunday! Yes, this Sunday at 1200. Noon. April 26, 2015. I estimate we will probably be there until 5 or 6 pm so just in case you can't make it at 1200 noon we will still be there for a while.
WHY: Because it is nice outside and we need to get some of this great Sun on our bodies and some fresh air in our lungs! It'll be a great chance to do something besides Crossfit (like Kick Ball) and to let our kids jump all over the playground and throw some water balloons or whatever. Also, there will be food...and who doesn't like food?!!?!!?
HOW: now here is the fun part! I'm asking you all to bring something. Meat, utensils, etc. Not a requirement but it would help smile emoticon
Here is the list so far
•Meat (fajitas, chicken, sausage etc.)
•ceviche Yadi
•rice Alma S.
•beans
•guac salsa Roy
•reg. salsa Roy
•tortilla chips
•green salad Alma S.
•plates
•utensils
•napkins
•fruit
•drinks ( bottled water)- Yadi and Jason

Friday, April 24, 2015

 
Day 24

For 1 point, there are only 6 days left...  Who thinks they are up for the next challenge?
 
Metcon:
For Time
20 Burpees
20 alternating DB Snatch
20 Box Jumps
20 T2B
20 Box Jumps
20 alternating DB Snatches
20 Burpees
 
Post your Time

Thursday, April 23, 2015

CrossFit North Mesquite's photo.




Day 23
Post your workout results to the comments.
 
Strength:
6 min to work up to 70% of your 1 RM FS, then complete4 rounds every 3 min of 3/6 (FS/BS) at the same weight
 
OR
 
Endurance:
15 min EMOMEven: 8 Goblets + 20 Arch FluttersOdd: 8 GMs + 20 Flutter Kicks

3 rounds For Quality:
10 strict pull ups
10 ring dips
10 OHS 45/25lb plate
30 Russian Twist 45/25lb plate
200ft OH plate carry 45/25
Max effort L sit
(hands on parallettes, bumper plates, or boxes. Feet must be hip level or higher. Modify with a tuck sit- hands on boxes, knees hip level)