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Mel's Beast Mode + Weekend Schedule Reminder

Just a reminder that this weekend's schedule is back to normal.


10 am (mobility/make-up workout)



12 noon (team workout)

1 pm (babies)

If you notice the sidebar, Mel, our favorite fan from North Carolina, recently achieved a longtime goal of completing every Hero workout. Here are the highlights from his final one last week.

Last Hero WOD (Hollywood) 2017 from Mel on Vimeo.

Great job Mel Man!

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Reader Comments (6)

Mel, you're an animal. Nice work, buddy!

May 19, 2017 | Unregistered CommenterSabal

What a beast Mel! Way to go!

May 19, 2017 | Unregistered CommenterKShakes

In regards to the thing about muscle-ups, it looks like your rings are set very far apart. I know they're pretty wide in the Olympics, but maybe if there was a way you could set them up closer together it would help.

May 20, 2017 | Registered CommenterChris Sinagoga

What was your schedule like for doing hero WODs? Did you do them a certain day of each week for the past 5 years?

May 20, 2017 | Unregistered CommenterSabal

Thanks everyone, really appreciate the support!

Chris - re: muscle-ups. Not sure about the width, but my rings are set a little low so I don't crash into the deck when I press out. Because of that, I'm not able to get a huge backswing on the kip, and therefore, I've always done muscle-ups with false grip. But I have trouble staying in false grip to full extension. I'm rethinking this though - wondering if I can just learn how to do non-false grip MUs with the current setup.

Sabal - I just started picking them off one-by-one, usually on Fridays (I started "Hero Friday" well before Castro) - but sometimes multiple Heroes in a week, or taking a Friday off if I felt beat up during the week - and then trying to make sure I kept up with new ones. I averaged about 30 per year during the 5 years, whereas HQ was posting about 20 new ones per year.

I was very close to completion in 2015 when I tore my biceps tendon. At that point, I was not sure I would be able to complete the goal. A number of little injuries throughout 2016 didn't help.

But in October 2016, I was feeling pretty much healed up, with the exception of a lagging shoulder tweak. I did Clovis - the longest, at 2+ hrs - Oct. 27, and I implemented extra bench press work that fall so that I could complete T.J. (Dec 2). Those were the last two where I had uncertainty about finishing, so knocking them off was great for my motivation.

Coming into 2017, Hollywood was the only one left. I needed to get through my hernia surgery in January and subsequent recovery, and I figured the down time would give the shoulder extra time to heal as well - allowing me to do the MUs in Hollywood.

May 22, 2017 | Unregistered CommenterMel

love this, love love it Mel

May 22, 2017 | Unregistered CommenterFaust

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