Crossfit St. Louis

Pistols!

Workout:   3 Rounds

10L / 10R Pistols

25 Double Unders

 Followed by

3 Rounds

5L / 5L Pistols

8 Burpee Pull-ups

601 Pull-ups!

 

There were some very impressive pulling happening this past weekend.  We had 4 teams of 3 athletes cranking out as many pull-ups as possible in 3 minutes.  Team Mac, Brett and Tim did 197 with Ben, Doug and Mike right behind them with 190.  Leeny, Diana and Nancy completed 133 and relatively newbie pull-uppers: Michelle, Jennah and Kippy pulled 81!  So, between the 12 of them they averaged 50 pull-ups a person. 

The highest 3 minute total by an individual was 80 courtesy of Tim!  Mike W. also had the record for most pull-ups in 30 seconds when the CrossFit St. Louis Team and CrossFit Kirkwood Team had a 30 second tiebreaker for 2nd place.  Mike completed 30 pull-ups in 30 seconds. Anyone have the video??   Maybe we can get him to duplicate this and I will make sure to have my camera.  He looks like he is floating when he does them!  Way to go Teams!!

 

Fun and Games

 
Congratulations to all of the very impressive athletes who participated in the events at CrossFit Kirkwood yesterday. Everyone busted personal records - one right after the other.  The rewards of CrossFit are undeniable.  Everyone witnessed amazing athleticism and a very enthusiastic and supportive community. 

Thank you Rich, Meg and everyone at CrossFit Kirkwood for all your work and hospitality.   Hope to post an album or video of more pictures later this week.  If you missed the results click on the scoreboard  to enlarge and Download Numbers.

  

Definitely a family affair - lots of proud children watching their parents and Mom and son  (Lisa and Mac) both competing.

 
  
   

Pick Your Poison

 

Spooktacular Workout Today.  In an effort to incorporate many different aspects of the Holiday - the workout was a bit complicated to follow.

It started with a group of exercises consisting of 31 reps.  After 2 exercises were completed you had to "fall back" one exercise (don't forget to set your clock back one hour) and complete 10 more reps.  Before the workout started everyone picked their favorite fun size treat (from a list of goodies) and then were told the number of calories in the item.  Still with me???  Then they had to select a piece of paper from the special Halloween Box.  The paper contained the name of an exercise (Wall Ball, Burpees, Slams or Box Jumps) which they had to include in their workout for the numbers of reps that was in their favorite treat.  During the workout they had to finish their "candy."  They could finish it all at once or take their time and enjoy it - mixing it in with the other exercises.

Can anyone guess who the mysterious person is jumping up to finish a burpee???

100+

 

After the max. effort presses on Thursday, the classes did a 16 minute workout that consisted of 8, 2 minute rounds:

Workout:

8 Front Lunges Left Leg with empty bar on back

8 Front Lunges Right Leg with empty bar on back

4 KTE

As many burpees as possible in remaining time of the 2 minute interval. 

Restart the round every 2 minutes and record total number of burpees completed.

 

The high number for the day came from Jamie (pictured above in pink) with 122 total burpees. Nancy followed with 107 and Lindsey finished with the 3rd highest total of 101!  Way to go girls! 

Midline Madness

We took a break yesterday from some of the max. effort work we have been doing and hit it hard  - right in the gut!

 
This was a tough one yet everyone attacked it and looked very strong!

 
 Workout: 5 Rounds

10 Wall Ball

10 Hang Power Snatches

10 Overhead Squats

10 Burpees

10 KB Swings

Burpee Challenge

Today is the day...start doing those burpees.  It is only 30 burpees a day...maybe do 10 before breakfast, 10 at lunch and 10 for dinner...or just start your day off with all 30!  How long will it take you today to do thirty?  6 minutes?  3 minutes?  How long will it take you 6 weeks from now?  You can start the New Year off with 2010 burpees behind you!  Who's in?

Below is a quick video of Diana showing how fun burpees can be! 

"Are you stuck in Life Stuff right now, just coming back from a training hiatus or “fully recovered” from your last health and fitness break?"  That is what Melissa Urban asks as she shares her recent "Fitness Train Derailment."  Take a read:  Derailed.

Check out Nancy getting her WOD in at  CrossFit Missoula in Montanna.  She never hesitates to visit other CrossFit boxes during her travels.  We need to post a list of all the gyms our members have been to around the World!

Progress

The video clip below shows Mary P. finishing one of her 5 sets of 3 Press reps.  Everyone is already seeing improvements with the addition of consistency on our Max. Effort days.  (Double click the image for some action.)

 
Mac's first CrossFit experience was back in the Summer of 2008 when his Mom dragged him out of bed for an early morning training session.  Remembering back to that morning the word "listless" comes to mind.  He had no idea at that time the impact CrossFit would have on him.  Now Crossfit is one of his top priorities. It is really cool to watch a 15 year old focus and care about the quality of his movement  - and impressive to see him at a 8 am class on a Saturday morning. 

Here is a workout we did on Friday:

AMRAP in 10 Minutes

7 Sumo Deadlift High Pulls (95/65)

7 Ring Push-ups

Run Cindy..

  

Everyone enjoyed today's weather with three sprints of approx. 120 meters.  After some recovery time they headed inside to give Cindy a visit.  Click (double click) on image below to see some action.  Ben, in the red, cranked out 24 rounds - even with ripped hands!

 

Read Your Times

  

Gina, doing T2B (toes to bar) during a WOD this past week.   

Here are links to articles from The New York Times  worth taking a peek at..

Michael Pollan's Favorite Food Rules (I particularly like Slide 9)

How Nonsense Sharpens the Intellect 

Does Exercise Boost Immunity?

To Train Harder, Consider a Crowd 

Is the Exercise Cool-Down Really Necessary?