Monday, May 16, 2016





Jose and Camille Leblanc-Bazinet



 
Jose spends his free time hanging our with elite CrossFitters to improve his coaching and athletic skills.
 

May Meltdown Participants have completed week 1! How are you feeling? Are you journaling your food daily here on the blog? Remember to do that for 1 point daily for your team!
 
Team AM Rise and Grind 94%
Team PM Night Woder's 97%
 
 
 
For time:
21 unbroken thrusters (choose any weight up to 95/65)
21 pull ups
1 min double unders
Rest as needed
15 unbroken thrusters
15 pull ups
1 min double unders
Rest as needed
9 unbroken thrusters
9 pull ups
1 min double unders
Rest as needed
 
You will have a score for the 21's, the 15's, and the 9's.
Score= time for each set + amount of double unders in each set
 
MOB WOD:  set clock for 6 min
1 min: banded shoulder distraction R, L
2 min: pigeon stretch while stretching wrists R, L 
 
Member's Only Competition
When: Saturday, June 4
Where: CrossFit North Mesquite
Who: RX and scale athletes!
Cost: Bring a side dish for the potluck celebration after the workouts!
What are the workouts?
 
WOD 1 Benchmark We will randomly draw one of the 4 benchmarks below from our hopper!
  1. Fran” 21-15-9 Thrusters 95/65, pull ups (10 min cap) scaled: 65/35, jumping pull ups
  2. Grace” 30 Clean and Jerk 135/95 (10 min cap) scaled: 75/45
  3. Helen” 3 rounds of: 400m run, 21 KBS 53/35, 12 pull ups (12  min cap) scaled: 35/26, jumping pull ups
  4. Jackie” 1000 meter row, 50 thrusters 45/35, 30 pull ups (10 min cap) scaled: 35/15, jumping pull ups

WOD 2 Max lift 9:30am We will randomly draw one of the three lifts below from our hopper. Athletes will weigh in so we can do a body weight to weight lifted ratio for ranking!
  1. Deadlift
  2. Back Squat
  3. Strict Press

WOD 3 Chipper 11:00am
For time (20 min cap):
15 Cleans (115/75) (75/45)
30 Toes-to-Bar (knees to waist)
30 Box Jumps (24"/20") (16/12)
15 Chest to bar pull ups (jumping pull ups)
30 Barbell Push Press (45 / 35 lb) (35/15)
30 Double-unders (90 single unders)
15 Thrusters (95/65 lbs) (65/35)
30 Wall Ball 20/14 (14/8)
30 Burpees
300' Plate Overhead Walking Lunges (45 lbs/25 lbs) (25/15)

Once we know how many athletes are interested, we will have heats and times. I think we can get this all done before noon.  All athletes and coaches who attend might be asked to judge as well.

38 comments:

  1. 5-15-2016

    B - 3 egg omelet with spinach, mushrooms and avocado - lots of water
    L - skipped
    S - cherries, banana, pears - some water
    D - teriyaki stir fry - lots of water

    ReplyDelete
  2. 5/15/16
    B - avocado smoothie
    S - cashews
    L - broccoli, cabbage, kale, ground beef, leftover eggs from yesterday
    D - amazing salad, then salmon with asparagus

    Team Rise Rain or Shine! We have some amazing Eaters/posters but there are a few we need to help out!! Find them and see what's up :)

    Asa

    ReplyDelete
    Replies
    1. 1:50 + 1min DU for 42
      1:20 + 1min DU for 21
      0:42 + 1min DU for 30
      All thrusters and pull ups unbroken

      Asa

      Delete
  3. B- fasted
    S- peanuts
    L- 12oz filet mignon with broccoli & carrots and water.
    D- Protein shake
    S- a few strawberries

    ReplyDelete
  4. B - egg scramble with spinach and brocc, hamburger patty
    L - chicken and zucchini
    D - hamburger patty, pickle, red onion, and asparagus

    WOD:
    Endurance WOD Sunday - good stuff. I even ran 200 m in 1:00 x4! Super proud of me!

    WOD: Monday
    2:49, 90/1:55, 94/0:49, 66 (65#, DU)

    ReplyDelete
  5. B - eggs,bacon, coffee, water
    L - chicken and salad
    D - chicken and salad

    Team A.M.!!

    ReplyDelete
  6. B: avocado, kale smoothie
    s: walnuts
    L: cabbage, ground beef, mixed veggies
    s: walnuts
    d: huge salad, salmon, asparagus wrapped in bacon
    s: cup of broth

    Go Night WODer's! Let's keep the lead!

    ReplyDelete
    Replies
    1. WOD 45lb bar and pull ups
      2:30/41, 1:48/56, 1:04/56
      thrusters felt good, pull ups were hard! can only do 8 in a row. double unders felt great!

      Delete
  7. Eggs bacon
    Salad
    Corned beef and cabbage

    ReplyDelete
  8. B - Omelette with lean ground turkey, onions, avocado, and pico
    L - Protein Bar
    D - Grilled pork chop, baked zucchini & asparagus, 1/2 sweet potato w/ butter

    ReplyDelete
  9. B: 2 eggs, spinach, grilled onions, coffee
    S: veggies and salsa
    D: grilled chicken, steak and veggies skewers
    S: banana, berries and almond milk smoothie

    ReplyDelete
  10. B-eggs with kale, bacon and sausage and a piece of roasted sweet potato

    S- blueberries and whole raw and unsalted almonds

    Lunch- mixed greens, blueberries, strawberries, pecans and grilled chicken salad

    Dinner- Same as lunch

    ReplyDelete
  11. Brunch- sweet potato hash, eggs with spinach and bacon
    D- bun less burgers with cabbage and bacon
    S- almonds

    Down 7lbs the first week.

    Let's go night WOD'ers

    ReplyDelete
  12. B- 2 eggs & 1/2 avocado
    S cashews
    L Meatballs, grilled zuchinni & butternut squash
    S protein drink
    D steak & sweet potato

    ReplyDelete
  13. B: breakfast taco with egg, sausage, bacon, potato and white corn tortilla :/
    L: Kind bar
    D: bag of pecans and walnuts

    ReplyDelete
  14. 64oz water
    B- Eggs & Turkey Sausage, Coffee w/ghee

    L- Chicken Salad

    S- 2oz Lunch Meat, Mixed Raw Veggies & Avocado

    D- Turkey Leg, Cauliflower Mash & Green Beans

    ReplyDelete
  15. B - scrambled eggs and avocado
    L - bun less burger and sweet potato fries
    S- lots of cinnamon roasted almonds and pecans (I think they had sugar 🙈 )
    D - 2 mangos

    ReplyDelete
  16. Sunday
    B- bacon eggs greens
    L-fasted
    D- chicken crawfish
    S- Brussels sprouts and sweet potatoes

    ReplyDelete
  17. 5/15
    B-sweet potato hash and eggs
    L-roasted garlic salmon and steamed Veges.
    S-pecans and raisins
    D-turkey patty and roasted broccoli
    Go Night WODers

    ReplyDelete
  18. B: eggs spinach and bacon
    L: chicken broccoli and pineapple
    S: almonds, Apple
    D: steak turnip greens and sweet potato

    ReplyDelete
  19. 05/15/2016
    B: Eggs, turkey bacon, half of an apple
    L: Brisket w/ no sauce
    S: walnuts and almonds
    D: Fasted

    ReplyDelete
  20. B - protein shake
    L - steak, asparagus
    D - chicken

    Team pm

    ReplyDelete
  21. Wod rx'd 1:15 - 96, 1:00 - 79, 0:35 - 62
    Triceps were so NOT happy to do du after those pullups

    ReplyDelete
  22. B- omelette bacon sausage ham spinach no cheese
    L grilled chicken and bacon
    D - shake

    ReplyDelete
  23. B eggs, sausage, veggies
    S cashews
    L chicken, sausage, kale
    S blueberries, coconut cream
    D sunflower seeds, banana

    ReplyDelete
  24. Great workout this morning and a lesson on DU. This afternoon, I decided that I was going to practice double unders until it happened for me. Yes indeed, I did it.

    ReplyDelete
  25. B - protein shake
    L - lettuce wrap burger
    S - carrots
    D - chicken, roasted asparagus/squash/onion/green beans, avocado

    ReplyDelete
  26. B. Kind bar
    L. Grilled chicken with bacon and mushrooms, sweet potato
    D. Grilled chicken, salad

    ReplyDelete
  27. B 3 boiled eggs, sweet potato,and bacon
    S banana
    L beef patty w/ salad, sweet potato, and watermelon
    S protein shake and coconut water
    D beef patty w/ salad

    A little under the weather today and wasn't feeling it at the box. It looks like I have a upper respiratory infection. Script is in and good to go.

    TeamPM

    ReplyDelete
  28. Day 6

    Breakfast: Skipped
    L: Lunch meat & Almonds
    Snack: Orange
    Dinner: Burger no bun, sweet potato fries
    Snack: Apple

    ReplyDelete
  29. B- protien shake
    L- beef broccoli and chicken
    D - went to a wedding and had a major breakdown ... Open bar and 3 servings of some good food and wedding cake...

    ReplyDelete
  30. B: eggs, bacon and spinach
    S: larabar
    L: chipotle bowl barbacoa, lettuce, bell peppers and guacamole
    D: chicken and veggies

    ReplyDelete
  31. B: turkey bacon, 4 egg omelete, onions salsa
    L:Rotisserie chicken, protein shake
    D:grilled pork chops, 1/2 sweet potato, asparagus,
    AM team

    ReplyDelete
  32. WOD RX
    2:08,29/1.30,30/0:35,26
    Took a while for the shoulders to warm up for the pull-ups.

    ReplyDelete
  33. B-Protein Shake
    L-Chicken Fajitas no tortillas.
    D-Ground beef taco salad and chicken
    S-Protein shake

    ReplyDelete