CrossFit South City

Penga's B-Day WOD.....Your in Charge Girl!

Penga's Birthday was February 8th! Unfortunately at that time she was still taking care of an injury so we didn't get to do her WOD. Well today we did and we suffered right along with her...thanks Penga.

WOD

AMRAP 20MIN

8 BEAR COMPLEX 55/75

8 BURPEES

Another Great Video!

CrossFit St. Charles Affiliate Cup Challenge...Great job Rochelle!

Monday, March 29, 2010

Skill/Strength-

Weighted Ring Dips

5-5-5-3-3 

WOD

1 Mile Run

Saturday, March 27, 2010

 
"750" Hopper Pull

10 Movements/75 Reps a Team

Ring Pulls/Power Cleans-65/Jumping Pull-ups/SDHP-65/Sit-ups/Burpees

Air Squats/Push-Press-65/W.Lunges/Box Jumps

Brandon & Vicki-27:09

Martha & Kathryn-26:54

Kate/Erik/Em-24:06

Ohio to the STL!

"Like Midwestern"

5min Box Jumps

4min Hang Power Snatch 55/85

3min Ring Push-ups

2min DB Push Press 15/25

1min Air Squats

 

We had a great visitor this week in class, warm welcome to Sean Kufel. Sean is from Ohio and traveled here this week for work. He has been CrossFitting for about 3yrs and has great setup in his garage. He fit right in with the group, great energy, strong, and form was perfect. Hopefully he'll be able to make his way back to the STL!

Kate B. you're such a crack-up , such organized rep counting you got there! Anyways Kate should feel wornout, she murdered this WOD with 294 total reps. Her box jumps alone equaled 151 reps. Kate kiss that 16" good-bye it's time for you to move on! Everyone was a trooper and did an amazing job.

Congrat to the top Male and Female rx'd

Vickie Miller=231

Neil Jones=255

March 24, 2010

Thanks Neil for Graciously taking a pic of my hand!
 

"Baseline"

Row 500m

10 Pull-Ups

20 Push-ups

30 Sit-ups

40 Squats

Run 400m

Strength:

Cleans

5-5-5-5-5

CrossFit South City Shirts Are In!

CrossFit South City shirts are officially in. Most of you may have seen us wear them at the Competition this weekend. T-shirts are in and I also have Racerback Tanks and Fitted T's for the girls, more gear to come! I have them in all sizes and they're great to workout in.

What a Great Weekend!

What a great way to spend a Sunday Competing at the St. Louis Annual CrossFit Competition. I want to give a big thanks to Kim Wilkes who hosted this event. Everyone did an amazing job and it was great meeting new people and seeing all the Affiliates come out to compete. CrossFit South City had 2 teams "Project Mayhem" who placed 1st in the intermediate division, athletes: Neil Jones,Jim Zwilling,Vickie Miller,Em B,Kathryn Kunish, and Martha Claey Jacobson. Then we had "A Fine Mess" who I believed placed 4th in the intermediate division but not exactly sure yet, athletes: Brandon Killion,Eric Vineyard,Jackie Killion,Erin Powell, Susan Mickley and Kate Beatty. Most of these athletes had never competed before but they sucked it up and got out there and gave it their all. I can't express how proud I am of each and everyone of you! Shout out to CrossFit Valley Park who got to take home the Cup, you guys all did a great job. I new they were serious when I looked at Dan Thacker's Partner on the last WOD(didn't get to catch her name)and I asked her if Dan was going to split up the row or do the full 800m and she looked at me and said "if he does that I'm going to stab him in the balls in front of everyone!" Haha you guys are awesome!

I think everyone felt like this at the end of the day! Below is a video that Neil Jones put together for us Affiliates, you did a great job Neil thanks for taking the time out to do this.

Here's a Recipe from Taste of Home. Penga gave this to me and she suggested to make it Paleo take out the cheese, and add turkey or chicken instead of the pork sausage to lesson the fat. You can also take out the salt and add other vegetables that you prefer.

Scrambled Egg Muffins Recipe

12 Servings

Prep/Total Time: 30 min.

Ingredients

• 1/2 pound bulk pork sausage
• 12 eggs
• 1/2 cup chopped onion
• 1/4 cup chopped green pepper
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon garlic powder
• 1/2 cup shredded cheddar cheese

Directions

• In a large skillet, cook the sausage over medium heat until no longer pink; drain. In a large bowl, beat the eggs. Add the onion, green pepper, salt, pepper and garlic powder. Stir in sausage and cheese.
• Spoon by 1/3 cupfuls into greased muffin cups. Bake at 350° for 20-25 minutes or until a knife inserted near the center comes out clean. Yield: 1 dozen.

Nutrition Facts: 1 serving (1 each) equals 133 calories, 10 g fat (4 g saturated fat), 224 mg cholesterol, 268 mg sodium, 2 g carbohydrate, trace fiber, 9 g protein.

Scrambled Egg Muffins published in Quick Cooking January/February 1999, p12

Kim Wilkes is Hosting our Annual CrossFit Affiliate Challenge this weekend. I think everyone is geared up and ready to go. CrossFit South City is bringing two intermediate teams to compete. This is our second time competing, our first time was so much fun at CrossFit TNT I can't wait to see what were up against this time, it looks like theirs going to be about 23 teams competing! The game plan is to meet at the gym at 8am and we'll all ride together.

"Project Mayhem"-Neil Jones-Jim Zwilling-Vicki Miller-Kathryn Kunish-Em Berg-Martha Claeys Jacobson

"A Fine Mess"-Eric Vineyard-Brandon Killion-Kate Beatty-Jackie Killion-Susan Mickley-Erin Powell