CrossFit South City

The 2010 CrossFit Midwestern Sectionals

This weekend, CrossFit TNT hosted the Midwestern Sectionals for the 2010 CrossFit Games.  It was the first event held in TNT’s new box – a box Rochelle and crew worked tirelessly to prepare in time for the Games. And the first sectional of the 2010 CrossFit Games – an event which will determine the fittest man and woman alive (and awarding them $25,000 each… not too shabby). Forty-eight hours later, and I still can’t believe what an amazing weekend it was.

                                  

 

Competitors from all over, including Omaha, Chicago, Lincoln, Columbia, and countless other locations, joined St. Louis CrossFitters in hopes of making the top 30 and advancing to the Regionals. Some came from established boxes, and some came from their garage, but they all represented well.

The first WOD was named after The Air Force – The Midwestern Sectionals main sponsor – and it was a killer!

 

YOU WILL HAVE A 20 MINUTE TIME CAP TO COMPLETE THE AIR FORCE WOD.

A CONTINOUS CLOCK WILL BEEP AT THE BEGINNING OF EACH MINUTE, THE ATHLETE WILL STOP & COMPLETE 4 BURPEES EACH MINUTE UNTIL ALL FIVE BARBELL SKILLS ARE FINISHED:

Men 95lbs   Women 65lbs

20-Thrusters
 

20-Sumo Deadlift High Pulls
 

20-Push jerks


20-Overhead squats
 

20-Front Squats

The top female, Katarzyna Slowinski, smoked through the WOD in 5:58. I kept waiting for her to take a break, but she never stopped. After the WOD, she informed me that she practiced earlier in the week, finishing in 6:20, and she was determined to avoid that 7^th set of Burpees. I can certainly relate.

The top male, Pete Rasmusen of CrossFit Fire, finished the WOD in 3:53! I overheard one of the other judges say, “I could totally do that… if you took all the weight off the bar. Wait. No, I probably couldn’t.” I wholeheartedly agree.

Airforce WOD from Games Website

The second WOD was max reps of clean and jerks in 5 minutes (155/105). Hours after thrusters, SDHP’s, push jerks, and OHS’s, the shoulders were once again tested. Amazingly, Pete Rasmusen completed 47 reps! Not to be outdone, Justin VanBeek also turned in 47 reps, tying for 1^st in the WOD. Kelly Allen from ML CrossFit complete 46 reps,  6 more than the second place female.

WOD #2 Video from Games Website

At the conclusion of the final heat of WOD #2, Rochelle Simmer announced Sunday’s WOD. A grueling 15 minute event for max reps:

5 minutes of Rowing for calories


4 minutes of Box Jumps for reps (20/24)


3 minutes of hang squat snatches for reps (45/75)


2 minutes of wall balls for reps (10 ft high)


1 minute of Handstand Push-ups for reps

Final WOD Video from Games Website  

Numerous athletes rowed over 100 calories and logged over 100 box jumps. Several even squeezed out 10 or more handstand pushups. Most impressive, was Alex Nettey of CrossFit Chicago. I didn’t get an exact count, but he completed around 160 box jumps! His final score for the WOD was 313, which was 16 more than second place. Lauren Regula, a trainer at Windy City CrossFit, took 1st for the women with 256 reps. Strong performances in the other two WOD’s secured her spot in Regionals.

When all was said and done, Pete Rasmusen and Katarzyna Slowinski were named the top male and female, respectively. The top 30 men and women will head to Denver for the Regionals, April 30th – May 2nd. Good luck to all of you!

The St. Louis CrossFit community provided some stellar athletes. CrossFit Valley Park is sending 3 men to Regionals – Josh Nimmo (5th Overall), Jake Howard (9th Overall), and David Cornthwaite (11th Overall). Paul Cegon of CrossFit TNT fought through a shoulder injury during the final WOD to finish 29th overall.. If you’ve been following his blog, you know how hard he’s worked (modifying his diet, 2-a-days, fighting injuries), and it payed off with an entry to Regionals! Mike Walerius of CrossFit St. Louis and Rich Hill of CrossFit St. Charles also had solid performances. Congratulations to all of you, and thanks for showing the CF world what St. Louis is about!

But the top performance went to Rochelle, Dawn, Eric, Dan, and all of the volunteers. This was the first CrossFit Sectionals ever put on, and the bar was set high. Challenging and fair WOD’s, well-trained judges, medical staff, massage therapists, food and beverage service, and an awesome 12-year old DJ all came together to make a successful event. As CrossFitters, we always say how community is such an important part of the program. The Midwestern Sectionals was proof of that. 

Paleo in a Nutshell Part 1: Food

http://paleotreats.com/wisdom

*Reminders

 

*Paleo/Zone Challenge starts February 22nd

-The challenge is 8 wks

-Registration is $15 for Paleo/$10 for Zone

-Everyone needs to be registered by Saturday Feb 20th

-When registering we will take measurements, bf%, and before and after pics

*Bring a Friend Day

-Saturday, February 20th CrossFit South City will be holding a fun team Competition day. This is for everyone, even if you're not a CrossFitter. It's $10 per person and every friend you bring is $1 off your initial $10. I will need to know who is coming by Thursday, February 18th so I can have some time to put the heats together. I will have 2 time slots, a 10am and 12pm. Sign up sheet is at the front desk, just put your name plus how many friends you plan on bringing.

....Cause We Love You Bonnie!

 
  
Ok so this isn't the best pic but meet Bonnie, she is Vickie's dog. She is about 150 lbs of fur and love and when Vickie does out of town I babysit her. Well Bonnie is getting on the older side and has been having a few health issues. Well the doc's just found a lump and she has to get surgery to get it removed next Thursday. So I decided maybe if we dedicated  a WOD to her it would pass along good energy.

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.