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Tuesday, May 5, 2009

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Tuesday, May 5, 2009

Outside the Box

20 box jumps
10 burpee wall ball shots (20#/14#)

 5 rounds for time

Viva Las Vegas
Viva Las Vegas

Melissa is preparing the for the Women’s Tri Fitness competition in Las Vegas this July.  Her third year of competing, the competition consists of 4 rounds.  First off the women must run a 160 yard military style obstacle course consisting of a 10 ft wall, rope grid, incline/decline monkey bars, 15 ft cargo net, baton shuttle, 3 hurdles, steeple chase, under bar, over bar and a sprint to the finish.  Next up are the fitness skills which are comprised of 3 events:  50 timed box jumps (20″), bean bag shuttle run and 50 rep bench press @ 60% of bodyweight.  As if that is not enough  a choreographed 90 second  fitness routine which is a combination of gymnastics, strength, creativity and style really proves a test of multiple talents.  Last but not least, they train for all this on a rather strict dietary regimen so that they can showcase their hard won fit and yet feminine physiques in a glitzy grace & physique round.  G.I. Jane has to get it done in the dry Las Vegas July heat and still be able to strut her stuff like a Barbie doll with attitude.

Melissa has placed in the top 10 out of over 200 women the past 2 years.  She’s always trained extremely hard and given it 110% physically, mentally and emotionally.  While we have used a variety of training modalities in the past that have worked well this year we have introduced CrossFit workouts into her training cycles.  Anyone want to a guess on her placing this year?  My vote is over the top!

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