Mel is an accomplished CrossFit athlete and coach. She's competed on the world stage, and is one of the few Level 3 Certified trainers in New England. She has worked for CrossFit HQ in their L1 Seminar Staff and now enjoys bringing world-class fitness to her members as Co-Owner and Head Coach of Daybreak CrossFit.
GOALS + GUIDANCE: Run at a pace somewhere between your 1 mile pr pace and your 5k pr pace… that’s moderately fast! The 600 will take around three minutes, the 400 around two mintues, and the 200 […]
Deadlift (GOALS + GUIDANCE: Work up to a 9/10 effort or 90% of your 1 rep max (if you have one.) The weight should feel like you could do another rep. Maintain the same weight for the remaining sets.)
Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 9/10 effort for all three sets of 4 reps on your left side, and 4 reps on your right side (do not alternate legs).)
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 9/10 effort or 90% of your 1 rep max, which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.)
MCx: 53/35 MAx: 18 pull ups (band/strict), 35/26 MVx: 57 ring rows, 26/18, 800m run
GOALS + GUIDANCE: Traditionally the workout “Helen” is 3 rounds of a 400 meter run, 21 kb swings and 12 pull ups. The workout takes around 10-12 minutes. TODAY, […]
