We reported on Melissa’s victory at CrossFit Gantry on Saturday, competing at the October Iron Fest.  The Iron Fest was also being done at 7 other gyms across North America.  What we didn’t find out until yesterday morning is that Melissa won the Open Female division for all 8 gyms, not just the one in New York!  YEAH MELISSA!
















STRENGTHEN YOUR STRICT PULL-UP  Christian Thibaudeau, the best contributor at, has penned the best article on pull-ups we have had the pleasure to read.  And we have read many.  First and foremost Thibaudeau recommends something we train as a matter of course: GET STRICT PULL-UPS BEFORE YOU TRY KIPPING.  If you don’t have the strength to perform strict pull-ups you have no business doing kipping pull-ups.

If you have pull-ups please read this article.  If you have yet to perform a strict pull-up please read this article 2-3 times.  We are currently doing some of the exercises Thibaudeau recommends, but there are two we have not seen before.  We’ll be stealing these.—George

Workout of the Day
Front Squat
1X20 (add 5 lbs. to the weight you used last session)

Note: The Front Squat weight should be 60% 1RM+10lbs.

3 rounds for total time:
400 meter run
15 burpees
2 minutes rest

Post your scores to the Whiteboard.

4 Responses

  1. lisa

    Im soo proud of you Melissa! youve overcome many abstacles and have managed to use tht to your advantage, training super hard and disciplining yourself across the board to meet your goals..VERY INSPIRING,its easy to give in to all youre enduring but you turned it around!!! tht is adverstity- tht is what makes winners! exciting to see what you wii become …Stay strong ,focused and forging ahead!! we are here behind you every step of the way! 🙂 best to you in ALL your endeavors….
    Love ya

  2. JaneM

    Wow I’m impressed. Not surprised but thoroughly impressed. Nice job. The dedication and harrdwork paid off. Congratulations and I look forward to seeing what is next.

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