New New

Melaina Neisner | 11/25/2018 | 9

TEAMM!

I hope everyone had a wonderful Thanksgiving and is ready to get back into this week!

I am pleased to announce that I am writing this next and new 6 week cycle! I am really really excited about all of this. Tomorrow is going to be bench mark day and the start of new 6 week cycle. Here is what I got for ya:

Strength: 

Back Squat x3

WOD:

“The Mel”

AMRAP 10

10 burpees

10 back jumps (24/20)

10 kettle bell swings (1.5/1)

Cash out:

Max set of unbroken push ups

So here’s the deal guys, we are going to get heavy with these squats! Then we have a quick burner and to end out class we are going to get a max set of unbroken push ups. Today’s whole score is going to be your bench mark. For the WOD, I want y’all to choose a box height and kettle bell weight that you can go unbroken on, no exceptions! The burpees will slow down a little, but the work out will be over quick, I promise.

Kirstie and I cranked out this bench mark today at open gym, here are our scores:

KY – 175# back squat. AMRAP – 7 + 6 rx Push ups – 20

Mel – 160# back squat AMRAP – 8 + 5 rx Push ups – 20

Couple of notes friends, first off I need EVERYONE to record their scores from todays work out. It is as easy as taking a picture of the white board before you leave. We talk about tracking your scores and numbers a little bit, but it is an important part of participating in CrossFit. Tracking your scores allows you to see your progress and it also helps us coach you through class. So please please please write down tomorrows score.

Second note – if you are unable to make it to class tomorrow, I still want you to do tomorrows bench mark at some point this week. All the coaches this week will allow you to do this bench mark during any class. ANY CLASS! You’ll need to be a little bit of a self starter to do this, and make sure you check in with the coach on staff. I’d suggest doing the warm up with the class and then branch off to get those squats done before cranking out the 10 min AMRAP, the coach can help you set up a little for the work out. I am also going to leave my phone number and email at the bottom of this blog post and if you are unable to make it in Monday, I want you to let me know when you will be in for class next, and I will do my very best to be there and help you run through this bench mark. And last ditch effort, there is always Wednesday evening and Sunday open gym that you can come to this week to get it done. I am going to be looking at everyones score at the beginning and again at the end of this cycle and I am really excited to see ALL OF THE PROGRESS!

Final note – PUSH UPS! For this cycle we will be focusing on quick conditioning as well as strength per usual, but we are not going to explicitly focus on the push up aspect of this bench mark. It is the season of travel and breaks from CrossFit, and push ups are conveniently something you can do anywhere. In order to improve that push up score, it is on you do some extra work on those push ups during the week outside of class. Maybe you crank out a set during your break at work or before you go to bed, the possibilities are endless!

Alright y’all, make me proud this week!

Mel contact info:

cell:

4132629285

email:

mel@firefitness.com