CrossFit South City

CrossFit Total

Tuesday, February 9, 2010

What a great night for some CrossFit Total! This was our first experience tackling this as a group and I think everyone really suprised themselves. We had some great PR"S and had a great start for some of our newbies.

 

"Angie"

Monday, February 8, 2010

 
warm-up 1000m row

WOD

"ANGIE"

100 PULL-UPS

100 PUSH-UPS

100 SIT-UPS

100 SQUATS

Paleo/Zone Seminar

Wednesday, February 10th at 7pm will be the 6 week weigh in mark for the Zoners. This will also be the day that we start getting informed about Paleo and what the standards are. Our official Paleo/Zone challenge will start February 22nd. Right now me, Penga, and Neil are working on recipes and getting some more details together. Let me know if you are able to attend.

 

What a breakfast! Neil Jones has a two wk head start on the PALEO. Getting some cravings...he's been looking up some great recipes. Here's a good one from Performance Menu.

Quick Paleo Pankcakes Scott Hagnas August 2007 The first recipe that I wrote for the Performance Menu was Apple Cinnamon Paleo Pancakes. They were tasty, but a bit cumbersome to cook. I have since perfected a much quicker method, while keeping the flavor. Time: 10 minutes • 2 eggs • 1/2 C unsweetened applesauce • 1/2 C nut butter (not peanut butter! - cashew/macadamia nut butter works well) • 1/4 tsp cinnamon • 1/4 tsp vanilla extract • coconut oil Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them! Once you've cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce. Zone info: 3 servings at 1/2 carb block, ~1/2 protein block, 15 fat blocks

Rehab Saturday and Last Judging Clinic at CrossFit TNT

 
WOD

3 ROUNDS for time:

10 C2B Pull Ups

10 Wall Balls (20/13#) - 10 foot target

10 Hang Power Snatches (75/45#)

10 Thrusters (75/45#)

***15 minute cap.

 

Thanks alot to Vicki Miller, The Killions, and Jim Zwilling for coming out to the judging clinic. You four are great supporters to come out to TNT so me and Neil can get some Judging practice. We learned alot about ROM standards for the competition and some other great things from Dawn the Judging Director.

Thursday, February 4, 2010

SKILL-JUMPING KIP PULL-UPS-STRICT PULL-UPS-KIPPING PULL-UPS

WOD

TABATA-4 ROUNDS 2

20 SEC DEADLIFTS/10SEC OFF/20 SEC BURPEES/10 SEC OFF

DEADLIFT 100/175

BURPEES

FOR REPS: JUST LIKE THE COMPETITION WOD

VICKI-61 RX'D JACKIE-67 RX'D

BRANDON-71 RX'D NEIL-69 RX'D

AMY-74(55) KATE-82(55)

ERIK-66(55) SUSAN-73(55)

ERIN-66(75) KATHRYN-64(75)

ERIC-67(135) NICK-84(85)

It's been announced-Next St. Louis Affiliate Cup Coming!

 
  
Kim Wilkes, the owner of CrossFit St. Charles has announced that the next Affiliate Competition will be held at her box on March 21st!

Last time at CrossFit TNT we only had only one team and we had no idea what we were up against! This time we need to be stronger, faster, and better prepared...I mean prepared to steal the cup from CrossFit TNT, lol.

So we need to start gathering teams together and see if we can work some dates and times out to train for this huge event.

Also, next week we are going to start to introduce our Paleo/Zone challenge. For the last 6 weeks we have been working on our Zoning and now it's time to really step it up. An official date for this hasn't been set yet but right now me & Penga are sorting it all out so we can start to get the information out there.

Tuesday, February 2, 2010

What a "killer" WOD, great job Rochelle! We replaced the the front squats with back squats since we did front squats on Monday. This WOD was a "creeper" it didn't look to bad until I called 10min and some of you were only on your 8th round. 

New Faces & Familiar Faces

Monday, February 1, 2010

Warm-up-3x10 1arm kbs & 1arm kb overhead squats

WOD

5 ROUNDS FOR TIME

60 SEC ON/30 SEC OFF

PUSH PRESS 55/65

FRONT SQUAT 55/65

SIT-UPS

FOR REPS!

This WOD was partnered up, one did the WOD while the other counted reps.

Welcome Martha(left green shirt)and Erik(right with thumbs up). Martha and her best-friend Kate(not pictured)are both runners. They've been working with me for a few weeks doing foundation sessions to get comfortable and confident with the WOD's. Also Erik has been doing some one-on-one sess with and tonight was their first official CrossFit class. Besides Erik looking at Neil saying "I need oxygen" everything went very well. What a great addition to our evening classes!

Check out Maude(left flexing)and Matt(very right in the grey). Both have been absent for a few weeks due to a heavy work schedule. But now both are back with their game faces on! 
  

 

"Dirty 30's" Chipper

January 28, 2010

 
Since we weren't able to make  Saturday's Judging Clinic at CrossFit TNT we did this WOD during the week.