Saturday, September 13, 2014

 

September Events CrossFit North Mesquite! Mark your calendars!

1000 Burpee Challenge! How is your progress? We are almost at the half way mark! Get those burpees done!
Strict & Simple Nutrition Challenge Some of our most disciplined athletes and coaches have been crushing this challenge!  Team Pride and Team Domination are eating clean and getting lean!
9/15 Next week we will have a Facebook Check In Challenge! Get some practice in today and check in when you arrive for your WOD!
9/27 Member's Only Team Competition: Teams are set, wods are ready! You will see the movements in the daily wod to help all athletes prepare!
9/30 Mesquite Chamber Taste & Trade 4pm-8pm at the Mesquite Convention Center: Dr. Asa has a booth at this event. And it will be a fun way to conclude the Nutrition Challenge!

Mark your calendar for Friday October 3rd while you are at it!
We are starting a fun, new CFNM Community Potluck WOD on the first Friday of each month!
Here's how it will work:

When: First Friday of each month (starting October 3rd)
Time: 6:30pm
WOD: Max out on a lift, then choose either a Hero WOD or a girl.

After the WOD, we will eat and socialize! We will supply the meat, but in order to participate in the wod, you must bring a Paleo potluck side dish. This will be a great time for coaches and athletes to meet new members, socialize, and just hang out. Look for a sign up whiteboard at the end of September!



A) Partner WOD
20 min AMRAP
Run 400m
50 MB Russian Twists
40 Wall Ball tosses
30 MB Squat cleans



B) Pull Up Work
If you do not have a strict pull up, stick with the first column. A negative starts with the chin above the bar, then lower yourself as slowly as possible until the elbows are fully extended.

If you can do 3-5 strict pull ups, you will follow column 2. If you have more than 5 strict pull ups, you will follow column 3. Those following columns 2 and 3 will perform all negatives with their legs in the L position and attempt L pull ups.

8 comments:

  1. Good Morning.

    I am loving this weather! :-)

    We are on our 2nd weekend of the challenge. This is a great time to prepare some meals for this next week. It is easier to reach for healthy foods when they are prepared and ready to eat.

    As of last night I have completed 220!

    I hope everyone has a wonderful weekend and is able to get out and enjoy this beautiful weather!!

    Make It Happen!!

    Go Team Domination!!

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  2. Looks like a fun workout! I will miss y'all this weekend! See ya Monday.

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    Replies
    1. Have fun. We miss ya too!

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  3. Great morning class and oly class!
    No WOD for me today just baby and shower.

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  4. Got some squats in today! Carmen and I have to switch our burpees to squats as burpees are not comfortable anymore. LIke burpees are ever comfortable for anyone, right?
    LIfting class was awesome! Saw some great muscle snatches and cleans from the blocks! Form is looking great!
    Baby shower was super fun! We have some pretty amazing friends and family!!!

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  5. Great pic Aidee - bootcampers rock! Dre was my partner today -we had a fun workout!
    Did 5 L pull ups today and 1 negative.
    ! Go Team Domination!

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