“I especially love fist pumps, high fives and dance sessions with my nooner buddies” Check out what else Melanie Gallant had to say in October’s Newsletter.
Hang Power Clean x3
40-50-60-70-80%
21-15-9
Wall Balls
V-Snaps
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Cancel my 6 am
Please cancel my 6am l, thanks
Loved the newsletter. So much passion, Mel!!
Great article Mel! Always a pleasure to have you in the gym!
To answer the Crossfit Trivia on the newsletter:
I’d definitely say Kalsu is the tougher WOD. The barbell workload alone is monstrous. I would repeat 15.5 any day before attempting Kalsu (as prescribed).
Dare I ask… anyone else liked 15.5?
I don’t think I “liked” 15.5, but I didn’t hate it… I’d do it again and definitely chose it over Kalsu.
I would attempt Kalsu, but with scaling of the weight and a solid pacing strategy. I don’t even know if I’ve ever done 100 thrusters in a WOD before. Open 14.5 may be the closest…
Ummmm hello, death by thrusters with a twist?! Haha that was over 100 for you wasn’t it? It was for me and wrote me off for days.
Yes it was… I was actually thinking more in terms of classic wod formats, 2-3 movements.
Amazing newsletter Mel, I love seeing you at the gym and your descriptions of the atmosphere are on point!
HPC x 3 – up to 145
Wod @ 20# with some progressively sloppy v-snaps…
4:08
Just realizing that I did 21-15-12 for some reason…no idea how that number got into my head during the WOD
Hang Power Cleans x 3
40%-50%-60%-70%-80%
90-110-130-155-175
Wod Rx- 2:36
Thanks for the tips on the HPC Kevin. All my lifts probably need some tweaking, its been a while.
Vsnaps went better than expected but started to bend knees a tad at end of the 15’s and 9’s
Great Newsletter, way to go Melanie!
15.5 over Kalsu. I’ve done Team Kalsu 3 times and that’s hard enough with a partner.
Really great newsletter! Loved learning more about your Crossfit journey Mel!
Wod with 10# – 4:00
Open gym
Mobility + WU
OHS x3
55-75-85-95-115-115
Split jerk x3 (focused on form)
55-75-85-95-95-95
Hang power clean x3
65-75-85-105-115
WOD
21-15-9
Wallballs @10#/10′
V-snaps
4:14 – V-snaps were ugly!
Forgot to mention Carly the dog in the newsletter…she plays a big role on why I heart CFM so much!! 🙂
Cash out: Hang hold – 1:58
Loved the newsletter! And great job on your dip today, keep at them!
I enjoyed reading your article, Mel! You’re progress is noticeable, and your love for CFM is contagious. Keep it up!
Hang Power Clean 3x
55-95-115-135-155
WOD Rx’d: 2:44
Cash Out: Bent Arm Hang: 1:05
Short wod, but effective if you push for unbroken reps.
Hang Power Clean 3x
55-65-75-90-105
WOD @ 10#
Was planning on using a 14# ball, but when Kevin said “unbroken” that was a total game changer! Fun WOD!
time : 3:34
Cash Out: Bent Arm Hang: 40 seconds
Mob
350m row
WU x1
Group WU & Mob
Hang Power Clean x3
40-50-60-70-80#
21-15-9
Wallballs
Situps
Time: 4.01
Cashout: Straight Arm Hang
Time: 1.00
Own gym with Cara and Marcel
Wod-Deck of Death
Had 3 situps left at time cap!
Stupid clock!!!
So close! Great work tonight
Great work tonight…so close.
Mob + Crossover Symmetry
WUx2 (Squat, Burpee-Pushup, GHD Rev Hyper, Str Pullup, Lunge, Situp, Bar Dips, RIng K2E)
Couch Stretch 4min each leg
Figure 4 Stretch 4min each leg
Spiderman Lunge 4min each leg
Calf Drop 4min each leg
Warm-up 500m Row
WOD Rx = 3:34
Hang snatch x2
95-115-135-145-155
Wod rx’d
2:42
Trent – you’re so fast!
MOB + WU + 350m row (sorry for running late Marcel, crazy day!!)
Hang Power Clean x3
40-50-60-70-80%
55-65-75-85-85# (3 reps were a struggle for sure, needs lots of work)
21-15-9
Wall Balls (8#)
V-Snaps (scaled to sit ups)
Time: 4:32.
Great way to come back after being on the road for work over the last while – -> thanks Marcel for the class/tips/motivation!
You showed a lot of progress on HPC and nice time on the WOD.
OG with Dan and Marcel
Deck of death
12 cards remaining at cap
First time doing the real version and with pullups….so many pullups!
*note to self: shuffle the cards better next time!
Shuffling more doesn’t help, trust me.
I’m sure it sucks regardless, but I’d rather not do 40 pullups in a row and then 40 burpees in a row….I like the mix up
Hang Power Clean 3x
40,45,45,50,55#
WOD @ 8#
Was thinking of using the 10lb ball but im glad I didnt up it as it was unbroken and that was hard with the 8lb lol
time : 5:08
Cash Out: Arm Hang: 30 seconds
Also the V snaps were brutal. I need to focus on coordination next time..they are deceiving they look easy but they sure as hell are not! Great class as usual! 🙂
Love the news letter Mel. If I weren’t already a member, I would become one after reading this 🙂
HPC x 3 reps
45-95-135-155-165
Deck of Death with Cara & Dan
At 25 minute cap 9 cards including one Joker (44 reps + row)
Thanks for suggesting this Amanda, I needed this tonight.
Hang Muscle Cleans (no re-dip) x 3 to 155#
WOD:
21-15-9
— Wall Balls (used small box for squatting)
— V-Snaps
TIME: 3:15
Cash Out:
Bent Arm Hang: 23 sec … not a strong showing