Crossfit St. Louis

He Scores!

 

St. Dominic midfielder Ryan Seifert (left) had the game-tying goal in the second half that kept St. Dominic in contention for an eventual 2-1 victory during the Class 2 boys state soccer championship game between St. Dominic and Helias at A-B Soccer Park. Mike Yuede is pictured on the right - they are both juniors.

Ryan, a client of Justin's, uses CrossFit as part of his training.  Congrats Ryan. 

If you have not had a chance to meet Justin, (CrossFit St. Louis Trainer), you might want to give him a call and find out about a special personal training package he is now offering. 

Burpee Challenge:  Saturday 41 and 42 on Sunday!  Caitlin??

Turkey Day

 

Nine people showed up for our turkey day WOD...Matt, Tom, Mike, Nancy, Katie, Diana, Elizabeth, Jill and Mary.  After the warm-up everyone paired up for a burpee relay.  Each team had to complete 100 burpees total -relay style (one person works while the other rests). Master strategists, Matt and Diana, were the first to finish. 

After the relay the feast began - 4 courses plus dessert.  After a long meal of plyo lunges and squats, swings, jumping slams, wall ball, KTE, deadlifts..etc.,  I can guarantee you they were very full!  Congrats to Tom and Mary for earning extra dessert after beating their P-loop times!

Happy Thanksgiving!

Gym is closed on Friday - If you are craving a burn your turkey WOD - click Here.  

Burpee Count:  Thursday - 39,  Friday - 40! 

Strength and Grace

   

Strong group class! We did not have enough 5-10 lb. plates for the whole class to do the workout posted above so we split the group and three people plated heavier and did GRACE, as prescribed, for their first time. Diana, Julie B., Julie J., Ronna and Deb worked on form and gave it their all with the High Pulls and Thrusters.

   

It was Leeny, Elizabeth and Mike's first GRACE ( 30 Clean and Jerks for time).  They each had a stop watch but a fast time was not the goal.  Improving technique and watching and learning from each other was more important.  Their time will significantly decrease as their technique improves.  Way to go!

REMINDERS:  Open Gym Wed. evening canceled, Thanksgiving Day 8 am class, Friday Gym is closed.  The November Getting Started special will end on Sunday.  You can take advantage of this offer (3 Training sessions for $99) if you register by Nov. 30.  Sessions can take place in December.

Burpee Challenge:  Yeah!  37  Burpees!

Second Chance

 

Andy, Cole and Jake during their WOD "Rowing Kelly."  

If you are having regrets about not participating in the Burpee Challenge (now that you see how much fun everyone is having) there are a couple of other challenges:

• The Holiday Challenge from Concept2com.  

• 500 Push-ups a week for 5 Weeks starting this Wed., Nov. 26  - Dec. 31.

• Accumulate 5 minutes of L-Sit practice every time you're in the gym.

• Fish Game Champion for 2008.  This is a 4 minute game.  Give it a try during your warm-up or after your workout.

• Double Under or Single Jump Tabata Champion for 2008

Burpee Challenge:  Sunday  35,  Monday  36

Rope Fun?

 

At the end of the workout today we did some interval work using the rower and rope.  The rope can be a lot of fun (at least for the first 20 seconds).  Do you have a favorite piece of equipment you like to use that you don't find at a typical gym?

Workout:  5 Rounds for Time

15 KB Swings

10 Deadlifts

5 Burpees

 

HOLIDAY Schedule:  Thursday, Nov. 27: 8 am class - all other classes and open gym are canceled.  Friday, Nov. 28 the gym will be closed.  

 

Burpee Challenge:  Thursday - 32,  Friday - 33 

Bootcamp by CrossFit

 

Our bootcamp classes are open to everyone..you are not required to have previous CrossFit experience or training.  It is often a good place to start.  The classes are similar to our CrossFit classes except the focus is generally Metabolic Conditioning and we do not incorporate the more technical movements utilized in CrossFit training.

Bootcamps classes are MW 9:30 and TTH 6am and 10 am.  If you are interested in getting started you may also attend an Open Gym (T,W,Th 5-7pm and Fridays from 4:30 - 6pm).  During Open Gym, a CrossFit Certified Trainier actively works with all athletes.  You will either be given a workout to complete or you will have the flexibility to do your own WOD.  Just shoot us an email or give us a call if you plan to attend a bootcamp class or open gym.

NEN Workout : 6 Rounds

 

5 Burpees

10 Squats

Plank hold for Time

10 Sit-ups

 

Burpee Challenge: 31

M & M

CrossFit St. Louis Kids Class from Laurie Miller on Vimeo.

Maria and Margaret were our 2 athletes in attendance at the Monday's Kids Class.  They warmed up with tuck jumps and some Tabata jump rope intervals.  After reviewing the squat and press, we worked on the front squat.  Although the bar is held at the shoulders in both movements (press and front squat), they learned how the elbows will be in different positions depending on the movement.

They kept really good form during the workout which included front squats, presses, kettlebell swings and jumping ring pull-ups. The video is of the game they played after the workout.  With some time left after the game Margaret showed me her kipping pull-up and Maria did skin the cat and the turtle on the rings. Way to go girls!

Kids classes(ages 7-10) are on Mondays and Wednesdays at 4:15.  The older Kids classes are on Tues. at 4:15 and Sundays at 11:15. 

Burpee Challenge:  30!

Mac Attack

  

Mac, working hard during Justin's "50-50" WOD.

• Need help with the Zone?  Check this out:  How to make a Zone meal

• Runners..not sure about CrossFit...click here: Is CrossFit for Runners?

• From the Cranky Fitness blog: Danger - Holidays Fast Approaching

Burpee Challenge:  Monday - 29 Burpees

Act Now!

 

Picture courtesy of CrossFit.com

We are honored to be hosting a CrossFit Olympic Lifting Certification on Feb. 28th and March 1st, 2009.  I know it seems like a long way off but it is close to being sold out.  Don't miss this opportunity to receive expert coaching from Coach Mike Burgener, his daughter Sage and our local expert, Tracy Fober (aka Iron Maven).

Burpee Challenge:  Saturday: 27 Burpees

Floss and Stretch

 

"THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. “You need to make tissues and tendons compliant before beginning exercise,” Knudson says." ~ Stretching: The Truth

That is how we approach our warm-up.  During our workouts we focus on full range of motion which can be dependent on your degree of flexibility.  You will improve your flexibility with CrossFit but spending some time stretching after your workout would also be very beneficial. 

Here are some links to a couple of good CrossFit articles regarding flexibility:

• Hamstrung ~ Kelly Starrett

• Stretching and Flexibility ~ Roger Harrell  

CrossFit St. Charles is hosting a Skills and Drills Gymnastics Workshop on Sunday, Nov. 23.  Should be very worthwhile! Click here for more information

In an effort to accommodate as many families as possible I have made another change to the CrossFit Kids class schedule.  Sorry for the confusion.

Mon. and Wed. 4:15 - 5:00 (Ages 7-11),  Tues. 4:15 and Sundays 11:15 (Ages 12-15)

Burpee Challenge:  24 Burpees