WORKOUT of the DAY
- 1. Block (lanuch) Clean Pull + High Pull + HPC: 10x 1+1+1
- 2. Rack Power Shrugs: 4x6
- 2a. Jammer Row: 4x5
- 3. DB Row: 3x4/side (t: 1-2-3)
- 3a. DB Speed Row: 3x6/side
30 minute Ladder
- 1,2,3,4….Strict Pull-ups (Fat Bar)
- 2,4,6,8….Swings Rx 108/70
- 3,6,9,12…..Calorie Sprint Assault Bike
- (30 second rest between exercise)
5 Rounds for Time
- 400m Run
- 30 Box Jumps Rx 24"/20"
- 30 Wall Balls Rx 20/14
10 minutes for Quality
2, 4, 6, 8…..
- Alternating V-ups
- Alternating V-tucks
- Flutter kicks
- Mountain Climbers
Melanie (and her husband Roger) has been a member of The Combine since 2016. Her first workout was "Murph" and luckily we didn't scare her away with that! Melanie always shows up with a positive attitude ready to slang and bang those weights around. Over the last year and a half she has not only seen positive changes with her body and energy but her movement, body awareness and strength has shot through the roof.
"Since joining our Joules|Watts program Melanie has become one of the most profecient and strongest female lifters in our program! The rate of her progress is really cool and motivating to watch." -
"I've really enjoyed lifting with Melanie in class and Joules Watts. Her positive energy and willingness to try whatever you put on the bar; and seeing her get a lift she previously thought she couldn't do, motivates me. It's been fun watching her become more confident and athletic" - Coach Melisa
Check out some of Melanie's remarkable improvements:
- Back Squat - Started at 125 pounds -> now 235 pounds
- Deadlift - Started at 195 pounds -> now 260 pounds
- Snatch - Started at 65 pounds -> now 115 pounds
- Clean - Started at 95 pounds -> now 165 pounds
How did you discover The Combine / CSC CrossFit?
Roger and I had been wanting to try Crossfit for awhile, and so we started searching for the best gym in our area. That's when we found the Combine. We came in for a Community workout and loved it. Our first official workout was MURPH of 2016- it was terrible! I couldn’t bend my arms for like 2 days, but for some insane reason we kept coming back!
What has CrossFit at The Combine done for you personally? Physically?
I love the people at the gym. It’s so fun to be around people everyday that inspire me and motivate me to be a better version of myself. Without so many great coaches and friends, there is no way I would be able to do half the things I can today.
Crossfit has made me feel strong. It makes me feel like I can do things I never thought in a million years I would be able to do. I’ve always been such a girlie-girl. As a child I refused to wear anything but dresses and couldn't wait to get my first pair of high heels. Any athleticism I have comes from years of ballet, dance and cheerleading, but sports have never been my thing. Getting dirty, lifting heavy weight, rope climbs, pull ups are all things I had filed in the “not for Melanie” section of my brain. Crossfit has taught me how very wrong I was, lifting a heavy barbell and leaving the gym covered chalk and sweat gives me such an amazing feeling of accomplishment. Crossfit makes me feel strong and feminine in a way I never thought possible.
Who inspires/motivates you or Why do you workout?
I want to be strong and healthy for my son. I want him to be excited about fitness, so I try to lead by example. Through my actions he’s learning how to live a healthy and balanced lifestyle.
What "ah ha" moments have you had in CrossFit?
The moment I stopped doing Crossfit just to lose weight and started focusing on my performance. While weight loss is still a goal and I am always striving to be healthier, my focus shifted to making the most of my time in the gym and improving my skills. I now determine my success in Crossfit based on measurable goals- for example how much has my 1RM snatch improved from 3 months ago, is my MURPH time better than last year, etc. When I started focusing on those things I could see so many changes from all the work I was putting in at the gym and that has been the best motivation of all!
What fitness accomplishments are you most proud of?
Probably my 165 Clean or my 150 OH Squat but really any improvement (even a small one) on any lift gets me super excited. Finally being about to link together a few toes to bar (and hit both feet every time) was a very exciting day! Also, I'm down to only one small band on my pull ups, but the day I finally get those without a band, that will be my best day ever at the gym for sure!
When you are not working out how do you spend your free time?
Mostly with my 3 year old son Cash and my husband Roger. We love to eat (we are at Jack Allen’s entirely to much), drink wine and hang with family and friends.
What are your three favorite exercises?
Snatch, Cleans, Power Jerks
posted on 3/14/2018