Mel_Crow [Offline]

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Female 34 years old

Del Rio, Texas
United States

Profile Views: 580
Intermediate

  • My Profile
    Headline - Strong people are harder to kill!!
    Membership Type -  NA
    Favorite Girl - Chelsea
    Favorite Lift - Snatch
    CrossFitter Since - March 19, 2010
    CrossFit Gym - CrossFit Schertz is where my coach is at and where I use to train and they helped me open my own affiliate, Off-Base CrossFit!!!
    Short & Long Term Goals - Short: run the entire course at Warrior Dash on November 21st Long: run a 5 K and do muscle ups
    Hobbies - CrossFit-scuba diving-golf-having fun
    Profession - Owner/Trainer of Off-Base CrossFit
    Company - Off-Base CrossFit
    Favorite Quote - What doesnt kill you only makes you stronger!!
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Mel_Crow's WOD History
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WOD Results Date Rx? Rank
2012 Regionals WOD -05/19/2013 00:08:53 mins. 05-17-2013 Y 2
Double Up -05/19/2013 00:11:45 mins. 05-16-2013 Y 3
Lift Ladder -05/01/2013 10.00 rounds 04-30-2013 Y 1
2 Girls, 1 Class -04/19/2013 00:03:23 mins. 04-15-2013 Y 1
HAPPY MLK DAY -01/21/2013 00:09:50 mins. 01-21-2013 Y 2
FRAN -12/04/2012 00:03:14 mins. 12-04-2012 Y 1
Hold Up Whoodie!! -06/07/2012 00:11:21 mins. 06-06-2012 Y 8
MAINSITE WOD 120529 -06/05/2012 00:09:15 mins. 06-01-2012 Y 7
HOLD THE SALT SHAKER -05/11/2012 00:18:17 mins. 05-10-2012 Y 2
CHARLES-ISA-GRACE -04/16/2012 00:28:55 mins. 04-22-2012 Y 41

* - Denotes Benchmark WODs

Blogs
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  • 0 1622
    CrossFit Acronyms and Abbreviations AMRAP:  As Many Reps/Rounds as Possible ATG:...

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  • 0 1331
    Sometimes we forget as  crossfitters  we have our own language.  Elements may...

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  • coachmel 0 2061
    The Zone Diet Explained Most serious CrossFitters adhere to either the Paleo Diet, the...

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  • coachmel 0 1434
    Awesome article from the CrossFit Journal by Dr. Allison Belger  -  Living the...

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  • coachmel 0 1477
    Robb Wolf of PALEO SOLUTION  fame has some advice on snacking (in short – avoid it unless...

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  • coachmel 0 1174
    Eating on the go? We are all on the go, running from place to place… it is hard to plan and...

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  • coachmel 1 1767
    Remember a treat is still a treat...Paleo or not, so be sure to eat in moderation! Nutty...

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Mel_Crow's RSVP

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Mel_Crow's Exercises

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Completed exercises of Mel_Crow
- Squat
- Front squat
- Overhead Squat
- Shoulder Press
- Push Press
- Push Jerk
- Dead Lift
- Sumo deadlift high pull
- Medicine Ball Cleans
Completed exercises of Mel_Crow
- Push-Ups M=20 | W=10
- Situps 65 in 2 mins
- Rope Climb M = 2 Ascents @ 16ft | W = 1 Ascent @ 16ft (with feet)
- Deadlift: M=1 3/4 x bodyweight W=1 1/2 BW
- Strict Press: 1/2 x bodyweight
- Clean: 3/4 x bodyweight
- OverHead Squat 2/3 BW
- Snatch 1/2 BW
- 15 Strict Pullups / w = 5
- Thrusters M = 20 @ 95lbs. | W = 12 @ 65lbs
- Muscle Up M = 1 (Men Only)
- Chelsea: M=15 W=7 Rounds --- Every minute on the minute - 5 pull ups, 10 push ups, 15 squats
- Wall HandStands M = 1:00 Min | W = 30 Secs
- HandStand Pushups - M = 2 | W = 1/2
- American KB Swings M = 15 @ 2.0 Pood | W = 10 @ 1.5 Pood
- 15 Double Unders Unbroken
No Exercises Found.
My Gallery

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