CrossFit South City

St. Louis Affiliate Games Hosted by CrossFit TNT!

CrossFit TNT, CrossFit St. Charles, CrossFit Valley Park and of course us CrossFit South City are competing this Sunday, November 1st. This is the first official Competition CrossFit South City has participated in! We are very excited to come out and have fun and support the CrossFit community.

CrossFit South City's competitor's

1.) Vicki Miller

2.) Penga Phommaly

3.) Neil Jones

4.) Jim Zwilling

Stringing together the Kipping pull-up!

For the last few weeks we've been really trying to string together the kipping pull-ups. For those of you who still aren't quit getting the transition be patient and remember consistency is key.

Check out this video of of Eva showing the progression of the kipping pull-up

 

The Yahoo Sports Blog

I came across this must see video and had to put it up, there's alot of controversy going on about this. It's pretty amazing what a 5 yr old can do!

Check out the pulls on that Power Snatch!

 

The Power Snatch takes to time perfect it's technique but once you string together all the bits and pieces you can have fun with it! Check out all the different phases of the lift.

 

 

 

Tim is Back!

Tim's been gone for a month and we've missed him but he came back full force! Stepping up to the plate in this WOD he flipped the -225lb tire and partnered with Jim. They both came in at 1st place and worked great as a team.

 

I think you can figure out which ones Tim! Also, welcome Maude(in the red) she actually moved here from Washington DC and is checking out the St. Louis CrossFit scene! She had been doing CrossFit at DC CrossFit and at Primal Fitness.

WARM-UP STRICT PULL-UPS 3XMAX

WOD

4 ROUNDS FOR TIME

400M RUN

TIRE FLIPS

10-17-09

WARM-UP

BENCH PRESS

5-5-5-3-3

WOD

3 ROUNDS 1MIN CONTINUOUS RUNNING CLOCK/1MIN BREAK

BOX JUMP/BURPEES

GHR SIT-UPS

THRUSTERS 55/95

RING DIPS

10-15-09

TABATA BARRIER HOP BURPEES

WOD

10-9-8-7-6-5-4-3-2-1

PULL-UPS

CLEANS 75/115

Programming

  

This picture is from the Intelligent Exercise Design and Max Effort Black Box Seminar I attended this weekend. Coach Rut from Kansas City/Bootcamp Fitness really got in depth on programming to achieve better strength gains. I learned alot about the balance of our WOD's and the strength portion. I think sometimes people get carried away on having these long intense WOD"S with all this variety but on the other end that can set our strength gains back. I'm excited to add the things I learned at this Seminar in the future. Also, a big thanks to Kim Wilkes owner of CrossFit St. Charles, I really appreciate her getting this together for us and she even cooked us lunch!

"Eaton's Beatin"

WOD

 21-15-9

PUSH PRESS 55/75

KTE

SIT-UPS

PUSH-UPS

SQUATS

RING DIPS

DEADLIFTS 145/205

CALORIE ROW

Jackie Eaton is getting married this Saturday so we let her make the WOD and we all had to do it!

Jackie Eaton is on the right with the purple shirt, great WOD! Let's give a warm welcome to Kathryn K. on the right in the yellow, this was her first official CrossFit class after finishing her foundations. She finished like a pro!

REMINDER

Saturday October 10th, CrossFit South City will be closed. Have a great weekend everyone!