CrossFit South City

You can CrossFit anywhere!

Check out Penga at work doing SDHP with a 45 lbs..she can never get enough!

 

Remember our dear Susan Mickley? CrossFiting till the end! Here's a pic of here getting prepared for FGB IV.

 

WOD

25 HRS OF LABOR =

Augustus Michael Mickley

born November 10, 2009.

8lbs-4oz-20in!

Here's one of the segments from yesterday!

 

MAX WEIGHT DAY

FRONT SQUATS

5-5-5-5-5

BENCH PRESS

5-5-5-5-5

St. Louis Fitness Club & CrossFit South City Getting Some Press!

I had someone special come see me today...Tim Ezell from Channel 2. He came to check out the Fireman who are doing CrossFit for the upcoming Guns N' Hoses event and for the Firefighter Combat Challenge. I put him through the ringer with sandbag runs, tire flips, wall balls, kettle swings, and of course Burpees! I'll be posting the segments tomorrow so keep an eye out!

11-9-09

"Filthy 50!"

For Time:

50 Box jumps, 24''in box

50 Jumping Pull-ups

50 KBS,1 pood

50 Walking lunges

50 KTE

50 Push press, 45lbs

50 Back ext

50 Walls balls, 20lbs

50 Burpees

50 Du's

*Reminders

This week I added another evening class to the mix, so now we also have a 6pm and 7pm on Mon-Tues-Thurs-Sat.

11-7-09

WARM-UP 100 BURPEES FOR TIME

WOD

"HELEN"

3 ROUNDS FOR TIME

400M RUN

1.5 POOD KBS X21

PULL-UPS X12

The value of teamwork!

During the Affiliate games out at CrossFit TNT I think everyone really realized the value of teamwork. I think it clicked for everyone on my team how much we value our fellow CrossFitters and how  much support we all bring to the table. So tonight we partnered it up!

 We have Penga and Jim who placed first at 15:24, what a great team they never stopped to take a break during this WOD! 

Then we have Amy and Kathryn who finished this WOD together at 16:37. Amy Howard to the left just started class on Tuesday and she just had a baby a few months ago! Kathryn to the right has been CrossFitting for just a few weeks and has already seen substantial gains!

  

                                                                              

We have Vicki and Neil who finished in 19:30. I think they're still feeling the after effects from the Competition!

3-2-1 GO! In New Town!

Words cannot describe what an experience this was. Walking into this me and my team didn't know what to expect since this was our very first competition. But we walked into much love and support! Everyone took time to say hello, welcome us and that really meant alot to me. I couldn't ask for a better CrossFit Community! Everyone was cheering each other on and every single competiter had heart in this competition. I just want to say to each and everyone of you that you're inspiring. To get out their and give it your all is priceless. I want to give a special thanks to Rochelle for putting this together for us, the WOD's were great! Thanks to the judges they had alot of work to do and even while judging they were cheering each team on. This video says it all. Thanks alot Neil for taking the time to put this together for us.

Here's a few pics from the games! I'll definitely get some more pics up soon.

If you watch Penga(above)in the video doing burpees, you might actually think you pressed fast forward!