Monday, May 9, 2016


May Meltdown starts today! Post on the blog today introducing yourself for 1 point for your team. What are your goals for this challenge? Is this your first challenge? We will post teams on the blog tomorrow. But many of you already know if you are on Team AM or Team PM.

Every 3 min for 5 rounds

Power Clean + 5 Front squats (40X1)
Lower down for 4 seconds, no pause at bottom, explode up, 1 sec pause at top)

(Suggested 50% of 1rm FS, so these will be light weights. Can increase weight each round, but focus is FORM! Not necessary to go heavy on tempo work, just necessary to have perfect form and go SLOW!)

 
AMRAP 10 minutes of:
3 squat cleans 165/115
9 T2B
27 double unders (SU 3:10)
 
 
Optional
EMOM 5
3-5 pausing CTB PULL UPS hold chest to bar for 2 sec
 
3x3 (each set unbroken):
5 second false grip hang with grip turn-out (wrists flashed) and holding the hollow position
strict ring row (chest to rings), 5 second hold at top, 5 second lower.
 
 
MOB WOD:  set clock for 4 min
2 min: Pigeon stretch R, L
2 min: calf stretch R, L

52 comments:

  1. Hi, Im Jason! I'm on the AM team.
    Goal for this challenge is to get lean and be consistent with the diet.
    This will be my 4th challenge.

    ReplyDelete
  2. My name Alma, I am on the evening team and my goal is to lose 5 pounds.

    ReplyDelete
    Replies
    1. A) 100#
      B) 5+14 RX

      Fun WOD! I wasn't sure I would be able to move or even hold on to the bar after Legion 8!!

      Delete
  3. Hi, I'm Kristi L and I am on Team AM. This will be my 3rd challenge. My goals are to get leaner, stronger and healthier! Strong Starts Here!!

    ReplyDelete
    Replies
    1. Unless I can count walking the halls at the hospital all day.....that would be my WOD!!

      Delete
  4. Hi, I'm Andrea and I'm on the PM team. This is my second challenge and I hope this will help me be more consistent with healthy eating.

    ReplyDelete
  5. I'm Debbie on the AM team. This is my first challenge but I'm excited to see the changes. I'm prepped and measured!! Let's do this!!

    ReplyDelete
  6. I'm Claire. I'm on the AM team. My goal is to get back to my pre baby weight.

    ReplyDelete
  7. Hi... I'm Carmen. I'm always on some kind of challenge.
    Goals - I have a few in mind. I'm going to attempt hitting some # established for calories, carbs, fat and protein. See where that takes me.
    PR on every strength WOD we have in the month of May.
    Thrusters ✔️
    A)105#
    B) 4+3 RX

    ReplyDelete
  8. Hi I'm Asa!
    Goal - be a lean, mean, fightin machine!!
    May Meltdown
    5/8/16
    Chest - 41.25
    Waist - 37
    Hips - 41.25
    R arm - 12.5
    R leg - 20.5
    Weight - 198

    Bam!

    ReplyDelete
  9. Shaun P!
    Goals to stay healthy and get a lil more lean!
    I don't remember what challenge this is for me. I want to get stronger spiritually, mentally, then physically

    ReplyDelete
  10. I'm Sarah and I'm on the AM team. My goals are to get leaner (aka lose the 5lbs I need to get back to my pre baby weight since he just turned 1) and to generally feel better.

    ReplyDelete
  11. Yo,

    I'm Lance. I'm pretty sure I'll be on Team AM. There have been many challenges since I joined Crossfit a few years ago.....sometimes I participate, sometimes I don't....its more fun to participate.

    My goal for this challenge is to take more ownership of food prep instead of relying on my wife to make everything :) I also want to find a reasonable balance between sleep, running and crossfit. I would not complain about some fat loss/muscle gain.

    ReplyDelete
  12. My name is Art and I am on the PM team. This is not my first challenge and I am glad it is here. My goals for the challenge are to make it to the box at least 5 days a week, focus on getting my diet back on point and drop at least 15 lbs.

    ReplyDelete
  13. I'm Greg. I am on the AM team and this is my first challenge. MY goals are to learn about cleaner ways of eating. Hoping to loose a few pounds and becoming leaner and stronger.

    ReplyDelete
  14. Hello my name is Jose and I am on team PM. This would be my 4th challenge I believe. My goal is to get better at meal prepping for the week and to lose a few pounds on top of that.

    Let's go Team PM!

    ReplyDelete
  15. Kelly Riddle

    My main goal for this challenge is just trying to keep getting better every day. This is my 3rd challenge.

    Team A.M.!!

    ReplyDelete
  16. My name is Tasha, I am on the PM team.. This is my second challenge. My goal is to get in 2 workouts 3 days a week and get more fit for summer!!

    GO TEAM PM!!!

    ReplyDelete
  17. My name is Donny, and I am on the AM Team. This is my second challenge. My goal from this challenge is to loose inches around my waste, develop better nutritional habits, and get a nice beach body for this summer before I go on a Caribbean cruise in July. I want to workout 3 to 5 days a week.

    Let's go AM peeps!

    ReplyDelete
  18. Amy here! I'm a PM coach. I've done many challenges! We've already been eating strict paleo. My goals are more fitness focused. So I will work to get plenty of nutrient dense calories to support breastfeeding a 2 month old and working out! I'm hoping to compete in our in house competition at the end of this challenge so need to get my strength back!

    ReplyDelete
  19. I'm Danielle. I'm on Team PM!!! I've list count of how many challenges I've done. I just know they come at the right time.
    My goal for this challenge is too get more protein in my diet. I want to focus on the basics of proper form when lifting & try to set some new PR's!!

    ReplyDelete
  20. Hi I'm Brandy

    My goal is to get clean and healthy for an adventurous trip to Colorado! Go Team AM!

    ReplyDelete
  21. Hi, I'm Ashley B. I'm not doing the challenge. I've got one more week of track. We are going for the State Championship on Friday! I'm gonna eat healthy along with you all though! Today's workout:
    A) 95#
    B) 4 rounds RX

    ReplyDelete
  22. Hi I'm Jolynn

    Challenge # lost count but I need them to stay accountable. My goal is get leaner and stronger.
    Go PM!!

    ReplyDelete
  23. Hi I'm Cathy and am on the AM Team. My goal is to lose 5 pounds.

    ReplyDelete
  24. Hi! I'm Julie B. Not sure how many challenges I've done. I can't resist a fun challenge and an awesome t-shirt! My goal is to lose 5 pounds and hopefully see some abs. #teamriseandgrind

    ReplyDelete
  25. Hi I'm Loura. This is my first challenge and I'm on the AM team. My goals are to learn more about clean eating, be consistent with meal prepping, and make this a permanent lifestyle change. Losing 5 pounds wouldn't be so bad either. :)

    ReplyDelete
  26. Hey y'all, I'm Danielle. I just want to lose some weight and make gains at workouts. This is my 2nd paleo challenge.

    ReplyDelete
  27. Hi, I'm Shelley in the am group. This is my first challenge and I'm ready to try something new. My goal is to lose at least 5 pounds during this challenge.
    R Arm. 11
    Bust. 37
    Waist. 35 1/2
    Hip. 36 1/2
    R Leg. 20

    ReplyDelete
  28. This comment has been removed by the author.

    ReplyDelete
    Replies
    1. Forgot starting weight... a sad 144.6

      Delete
    2. Forgot starting weight... a sad 144.6

      Delete
  29. Hi! I'm Veronica. This is my first challenge and I'm hoping to get lean. I am on the am team.

    ReplyDelete
  30. My name is Wade. This is my second food challenge. The start of my first challenge was also my first day at CrossFit North Mesquite. Dropped 25 lbs on my first challenge (Now down 30). Want to dial in the meal prepping and increase the amount of protein intake to continue to drop the body fat % to around 15% (22% now) and put on some muscle. On the PM team...

    ReplyDelete
  31. I'm Raquel and this is my first challenge. I am hoping to learn a better way of eating and cutting out sugars!

    ReplyDelete
  32. May name is Nick and this is not my first challenge but I'm two burgers away from getting a Dad Bod and need to fix it! I've got some nagging injuries but a great diet will still help while I heal. I need to drop about 20 lbs but I know it will have to come after this challenge is over. I'm off to a great start today and look forward sticking with it.
    Oh just a reminder to my PM teammates I'm undefeated in challenges so we are in good hands.

    ReplyDelete
  33. Hi there! I'm Samantha. This is not my first challenge. My goal is to lose 6 pounds and 3 collective inches. #teamriseandgrind :)

    ReplyDelete
  34. Hi I'm David. PM team all the way! I want to make healthier eating choices and lose some pounds and inches in the process! Excited for this challenge and want to stick with it!

    ReplyDelete
  35. Hello, I'm Erca. I'll be on the pm team. This is my second challenge with CFNM, however I've done many more. Since the last challenge I've been sticking with a paleo zone combo, this time I'm going to try something different. I want to get stronger this challenge, so I'm going to shoot for some PR's and go heavier on weight when I can!
    Good luck you guys!

    ReplyDelete
  36. Hi I'm Rhea and I'm on the PM team. This is my first challenge. My goal is to get lean and develop better and more consistent eating habits.

    ReplyDelete
  37. My name is Wade. This is my second food challenge. The start of my first challenge was also my first day at CrossFit North Mesquite. Dropped 25 lbs on my first challenge (Now down 30). Want to dial in the meal prepping and increase the amount of protein intake to continue to drop the body fat % to around 15% (22% now) and put on some muscle. On the PM team...

    ReplyDelete
  38. Green smoothie, chicken, broccoli, steak, butternut squash, cauliflower, lots of water with lemon.

    ReplyDelete
    Replies
    1. Oh my goal is to increase water and vegetables with hopes of losing 5+ pounds.

      Delete
  39. Lift: 115/125/135/155/165
    WOD: RX 4+6reps
    Damn DUs and TTBs slowed me down

    ReplyDelete
  40. Hi I'm Toya and I'm on the PM team.

    ReplyDelete
  41. Hi I'm Rosa and I am on the AM team..
    Goal to loose 10 pounds . Learn to eat healthy.. my first challenge..
    :)

    ReplyDelete
  42. Hi I'm Rosa and I am on the AM team..
    Goal to loose 10 pounds . Learn to eat healthy.. my first challenge..
    :)

    ReplyDelete