Crossfit St. Louis

Snow!

6am class is canceled. Looking for an early morning home workout option?

5 Rounds
20 squats
10 push-ups, (try with hands narrow- diamond push-ups)
15 lunges each leg
5 burpees

FGB --BC --FABB

 

Fight Gone Bad - 3 - Five minute Rounds or Fight Gone Bad Training - 3 Rounds of 20 Reps.  It's all good!

Row - Wall Ball - Sumo Deadlift High Pull - Box Jumps - Push Press

 

We are trying to add classes to our schedule and give everyone more variety and control over the type of class that best fits their needs.  Our plan is to add back Bootcamp classes.  These classes would be open to everyone - even people NEW TO CROSSIT.  It will be a good starting point for most and also a nice addition for others.

Don't forget about our 3-2-1 Reset link above and upcoming Eat FABB challenge.  Our challenge kick-off meeting is scheduled for Sunday, Jan. 17  - Eating FABB (For A Better Body) will begin the next day!  More info coming soon! 

Get Started Now - New Year Special

New class session starting Wednesday!   (For people new to CrossFit)  Are you Ready?

Special New Year Session.  Attendance required at all classes.  Email or call if interested.

Jan. 6, Wed.: 6-7pm

Jan. 9, Sat.: 7-8am

Jan. 10, Sun.: 10-11:30am

Jan. 11, Mon.: 6-7pm

Jan. 13, Wed.: 6-7:30pm

CFT

 
If you made it to class his past Wednesday..back in 2009, you know we did the CrossFit Total.  The CF Total number is the sum of your 1 rep. max. squat, deadlift and press.  Chirs and Mel are pictured above spotting Doug as he nears his 1 rep. max.!  Curious how you rank?  Click Here to find out. 

Volunteers are still needed for the Midwestern Sectional Qualifier competition.  Athletes from 9 states will be competing at CrossFit New Town this Feb., for a spot in the Regional Qualifiers and then a spot in the CrossFit Games this summer.  Click Here for more information.

Check out the new link posted above on the navigation bar: 

3, 2, 1.. Reset.  Info. will be posted daily about nutrition, health and the food you eat.  We will be starting an 8 week challenege, beginning with our Kick-off meeting Jan. 18th.  Right now we just want you to start thinking about your food choices and how you feel.  Details about the challenge and requirements will be posted soon.

A New Year and Now!

 

Happy 2010 and thanks for a great 2009! I am so fortunate to be able to work with so many great people everyday.  You all truly enrich my life! Thank You!

"Now" and "why" will be key words for 2010!  "Now" is what we have..live in the moment and enjoy it!  "Why" is the question to ask..Why do we make excuses, why do we make unhealthy food choices, why do we send negative messages to ourselves? 

Chris, pictured above, gets it done.  Even though his gym was closed on New Years Eve it did not stop him from doing what he had planned.  Be resourceful and creative.  Don't let obstacles stand in your way. Do what you set out to do!  You will feel better..both mentally and physically!

Why do we make the food choices we make?  How does your diet make you feel? Why do we eat foods we know are not good for us? Why do we choose to exercise..to alleviate guilt, to feel good, because we value our health????

The New Year is always a good time to reflect and think about what you want for yourself and how you will achieve it!

Pictures  from our last class of 2009!

      HAPPY NEW YEAR! 

Half Burpees?

Only 60 burpees left for those who are still in our New Year Burpee Challenge!  Not sure who that is..can confirm myself, Claudia, Mary P., Jill M., Leeny, Sam S., Julie B....there must be more...let us know!

Look for more challenges (not burpees) coming very soon! 

How is your diet?  (Diet meaning what you put into your mouth daily - your nutritional lifestyle..not a "special" diet for a specific time period) Are you happy with your body composition?  Energy Level?  General Health?  Future Health?

If you are interested in learning more about the impact food has on your health and body composition  watch some of the videos we will be posting about this subject.  Start thinking about your daily choices. 

We will be making some changes to our schedule, memberships and programs in January in an effort to provide the best service we can to all of you and to help you achieve your goals!  Always a good time to relect on the past...what are your goals?    How will you acieve your goals?  How can we help?

Click Here  to view a video we recently posted on our Facebook Page, "Why You Got Fat."

Tapering...

Back in November, Leeny's daughter Claire (pictured), wrote about her expereince with the CrossFit Endurance program and training for the upcoming Disney Marathon.  Click Here to read her post about CrossFit and endurance.  

 

Leeny recently contacted Brian Mackenzie, from CrossFit Endurance, for advice and recommendations for recovery and tapering.  He promptly responded with the following:

 "Here is a typical recovery week:

 

Sun: easy 1hr jog (yes jog)
Mon: 5 x 3 back squat
Tues: 8 x 200m at 80-90% of current best pace. 3+ hrs later CrossFit w/ something that isn't going to leave you sore
Wed: OFF
Thurs: Tabata @ 80%
Fri: OFF
Sat: Race!

She should be training hard up till about 2 weeks, then start to back off a tad.
By a week out everything is ready to go easy. The 5 x 3 BS should elicit a neuroendocrine response by Friday, which means she will be ready to race."

 

     

Anyone surprised by his recommendations? 

Hopefully Claire will update us after her Marathon.   Good Luck and Enjoy!

wRap It!

  Lisa and Doug

The day before Christmas we held one class but offered some options.. the 12 Days of Christmas workout or "Mary Christine" - a choice between CrossFit benchmark "Mary" or "Christine". Nathan did a great job with Mary and Jennah recorded the fastest "12 days" time!   

The day after Christmas was a team workout..2 teams of 7 chipped away at a group of exercises and their corresponding reps!  Impressive athletes and teamwork in action!

      Kippy, Erin and Elaine

Olympic Lifter Extraordinaire, Sage Burgener, has some tips for us all regarding the Overhead Squat and she also performs a Rap: OHS-Where you'll make your "Chedda"

Waiters

    Nathan and Jamie are doing waiter lunges and Leah is finishing a burpee pull-up.  Leah was in town from Atlanta and started her birthday celebrations early with our 6 am class!  We all did 30 Burpees (Leah included) in honor of her bday years! Great having you Leah!

Here is the complete WOD Tuesdays classes enjoyed!?

Squats 333 111 

22   16   10

DB Push Press

Knees to Elbows

Waiter Lunges

Burpee Pull-ups

 

ME Press

   
 Angela, Sam and Parth working on max. effort Presses.

We need to all give Angela a warm welcome - especially since she just moved to St. Louis from Melbourne, Florida last week.  She was a regular at Harbor City CrossFit - looks like a great group and gym there! 

Here is a workout you can even do at home if you have a kettlebell or dumbbell!

12 Burpees, 20 Swings, 30 Squats

10 Burpees, 18 Swings, 15 Jump Squats

8 Burpees, 16 Swings, 30 Air Squats

6 Burpees, 14 Swings, 15 Jump Squats

4 Burpees, 12 Swings, 30 Air Squats

2 Burpees, 10 Swings, 15 Jump Squats

Our athletes completed it after the ME Presses and finished between 11 and 16 minutes!