Mele’s earn medals at World Powerlifting Championships

No Excuses CrossFit members Cathy and Lydia Mele won medals at the World Powerlifting Championships in South Africa on June 1-8. Cathy, 48, took bronze in the masters division, while Lydia, 16, won silver in the sub-junior division. The mother-daughter duo we re coached by No Excuses CrossFit member Jeff Robison. “I’m so happy to […]

Tuesday 6.10.14

Essentials: A. 3 Rounds Not For Time: Turkish Get Ups x 5-10 per arm Single Arm Kettlebell Swing x 5-10 per arm Kettlebell Windmill at low position x 5-10 per side Rest 5min B. 3 Rounds Each For Time: Row x 250 meters Burpees x 10 reps Kettlebell Swings x 20 reps 55/35 Box Jumps […]

Monday 6.9.14

Essentials: A. 20 Sets Goblet Squat x 3-5 reps On the 30sec Marks Rest 5min B. 5 Sets: Pull Up Negatives x 3 reps Tempo 31A1 Ring Pulls x 9 On the 2min Marks Rest 5min C. 5 Sets Back Squat x 10 reps Tempo 22×1 On the 3min Marks Fitness: A. 20 Sets Hang […]

Saturday 6.7.14

Bring a Friend Day!!! Essentials, Fitness, Performance: A. Teams of 3-5 24min AMRAP Med Ball Lunge x 8 meters 20/14 Wall Ball x 8 Reps 20/14 Burpee x 8 Reps Med Ball Sit Up x 8 Reps 20/14 *This is a relay style WOD. All members of the team will start 8 meters away from […]

Friday 6.6.14

Essentials: A. 14 Sets Pausing at Knee (3sec) Power Snatch x 2-3 reps (BAR) On the Min Marks Rest 6min B. For time: Dumb Bell Squat x 30 reps Row for Cal x 30 Fitness: A. 14 Sets Pausing at Knee (3sec) Power Snatch x 1 rep 65% On the Min Marks Rest 6min B. […]

Thursday 6.5.14

Essentials: A. 3 Sets Not For Time: Bar Bell Good Mornings x 10 reps Bulgarian Split squat x 5 reps each leg Incline Push Up x 10-15 reps Rest 3min B. 5 Sets Pull Up Negatives x 2-4 reps Tempo 31A1 On the 2min Marks Rest 3min C. 7 Sets Heavy Sled Push x 25meters […]

Wednesday 6.4.14

Essentials: A. 10 Sets Deadlift x 8 reps 50% On the Min Marks Rest 5min B. AMRAP 3min Russian Kettlebell Swing Rest 5min C. For Time: Run 800meters Fitness: A. 10 Sets Deadlift x 5 reps 65% On the Min Marks Rest 5min B. AMRAP 3min Russian Kettlebell Swing x 55/35 Rest 5min C. For […]

Tuesday 6.3.14

Essentials: A. 3 Sets Not For Time: Sit to Stand Rope Pulls x 2-3 Hand Stand Holds or Side Plank Holds x 30sec total Single Unders x 40-60 reps Rest 2min B. For Rowing Cal: 4 Sets Row 5min Run 5min *This is a continuously running Clock of 40min. Fitness: A. 3 Sets Not For […]

Monday 6.2.14

Essentials: A. 10 Sets Goblet Squat x 7-8 reps On the Min Marks *Try to use the same weight or Heavier than last week* Rest 5min B. 5 Sets Back Squat x 12-14 reps Tempo 22×1 On the 3min Marks *If you were able to do all sets with 12 reps last week then go […]

Saturday 5.31.14

Essentials: A. 4 Sets Stationary Dip Negatives x 3-5 reps Tempo 31A1 On the 3min Marks Rest 3min B. 10min AMRAP Ring Pulls x 6 reps Press x 6 reps Fitness: A. 4 Sets Weighted Stationary Dip Negatives x 3-5 reps Tempo 31A1 On the 3min Marks Rest 3min B. 10min AMRAP Strict Pull-ups x […]