Thursday, January 7, 2016

Alma R

Alma R- 6:30pm athlete
When did you start CF? I started Crossfit in November 2014
What is your favorite class time? My favorite class time would be 6:30pm. I like 5am also but unfortunately can’t always make it.
What has been your greatest accomplishment since starting CF?  My greatest accomplishments are PR’s in my WODs/lifts, surviving through paleo dieting, and toning gains (I grew something back there *booty* YAY)   Crossfit makes my heart happy overall..
What is your favorite cheat meal? This is hard but I love me some fries and sweet bread
What do you do outside of CF?  I work for a Family practice as a doctor’s assistant, I also stay busy with my gals, and I sometimes join CF friends to do Workouts outside of CFNM. J
Family: Single with 2 Gals that seem to always be with me HA HA
What motivates or inspires you to come to class every week?  Just making it to class and completing the WODs with the push from my coaches and CF partners in class.
What is your favorite workout or type of workout, skill, or lift?  My favorite lift would be Power cleans/Deadlifts
When you were a kid, what did you want to be when you grew up? I wanted to be a Nurse  
Tabata Push Press (75/55) (L2 55/35, L1 35/15)
Tabata Wall Balls 20/14 (L2 14/8, L1 8/6)
Tabata SDHP (75/55) (L2 55/35, L1 35/15)
Tabata Supine Ring rows (RX feet on bod so body is parallel to floor)
Score=total reps
* 20 seconds of work,10 seconds of rest.
8 rounds at a movement before moving onto the next. No extra rest between exercises
Upcoming Events at CrossFit North Mesquite:
Muscle Up Clinic by Earnest Nelson (see bio below):
When: Saturday, January 16 at 9a-10am (hang around after for more practice)
Who: CrossFit North Mesquite members. Anyone who  ever wanted to do a Muscle up, but doesn't know where to start? Anyone so close to getting your first but doesn't know why it won’t stick? Anyone who already has a muscle up but needs proficiency tips or just wants to be coached by a national champion gymnast!
What: Strength and technique progressions for developing gymnastics strength for the muscle up.
Gymnastics mobility for developing healthy range of motion in the shoulder. Individual coaching based on your needs. Emphasis on safely performing the progressions as well as the skill.
Cost: The 5 FREE spots have already been filled! Here is the link to sign up for $5. We are capping attendance, so get your spot before it fills up!
Guest Coach Earnest Nelson is a former 4 time national champion gymnast from Garland, Tx. Earnest attended the Ohio State University, where he was a two time captain and conference champion. In addition to coaching gymnastics for 8 years, he is also a CrossFit level 1 instructor. Earnest is also a martial arts practitioner with 10 amateur MMA fights.
New Year New You Nutrition Challenge  January 16-February 13Sign up HERE by January 14 for $20.  After January 14 cost is $30.


  1. If Earnest is a typical Buckeye, he's gonna be pissed that you didn't capitalize the "T" in "the Ohio State University". They're an egocentric, arrogant group. Regardless, I'm in. Email sent. I hope he'll teach an old Wolverine a few things. Go Blue!

    1. I didn't know that about Buckeyes! Haha!

  2. Wow! It's only 8:15 and all 5 of the free muscle up spots are filled. I'll put the link up for payment today!