Crossfit St. Louis

7 Minutes and 1 second!

REMINDER:  Gym is closed this weekend!

   

That is how long it took 11 year old Kobi to finish his mini Fran WOD. When he thought he was finished I told him his last pull-up did not clear the bar.  Kobi jumped right back up and did it again with plenty of clearance!  Some people might have argued about that fine point but Kobi cared more about doing it right then finishing in under the goal time I had set of 7 minutes - way to go!

Today's workout was in honor of Coach Burgener and his visit to our gym for the CrossFit Olympic Weightlifting Certification.

"The Burgie"

35lb DB Burpees + Hang Squat Cleans + Thrusters

Pull-Ups

Ball Slams

10, 9, 8, 7,..2, 1 - For Time.

Cleaning Day

  

Marshall, a high school sophmore, practicing his overhead squats this evening.

 

GOLD Workout:   4 Rounds

400M Run

Max. Hang Power Cleans (95/65)

REMINDER:  Gym is closed this weekend.  New March schedule can be viewed HERE. 

Hitech

 

 

KTE (Knees to Elbows), Barbell Wipers and Tuck Jumps were some of the movements in the BLUE workout. 

 

GOLD Workout:

6 Single Arm DB Press

8 Single Arm DB Push Press

10 Single Arm DB Push Jerk

Switch Arms

After Even rounds(6,8,10) Row 250

After Odd rounds (5,7,9) 25 Air Squats

Rounds:

6,8,10

5,7,9

4,6,8

3,5,7

2,4,6

1,3,5

 

Do you know what I am referring to in the title : Hitech?  They are the great lightweight plates we always use.  They slide on the bars easily, are indestructible and they never wobble!  Check out the Hitechplates Website  and be sure to click on the News link at the top.  You will see a picture of a couple of our CrossFitters!  Thanks Mercedes. 

Updates

 

 

Below are both workouts posted for our classes today.  We have eliminated the bootcamp classes from our schedule and now are going with the BLUE and GOLD Workouts for each class.  What does this mean?  If you are new to CrossFit and would like to try a class, as a drop-in, you are welcome to attend any scheduled session as long as you call or make a reservation first.  The Getting Started personal training package is usually a prerequisite before regularly attending classes.  Just contact us if you have any questions!

 

BLUE WOD

Buy In: 50 Air Squats

500M Row 50 KB Deadlifts, 25 Sit-ups, 10 Pull-ups

400M Row, 40 Swings, 25 Sit-ups, 10 Pull-ups

300M Row, 30 Jump. Dips, 25 Sit-ups, 10 Pull-ups

200M Row, 20 Box Jumps, 25 Sit-ups, 10 Pull-ups

100M Row, 10 DB Thrusters, 25 Sit-ups, 10 Pull-ups

Cash Out:  50 Lunges

 

GOLD WOD

18-15-12-9

Pull-ups

Box Jumps

OH Squat (95/65)

Extra Credit: Handstand Push-ups, Skin the Cats and Windmills

 

A 6 am class was added to the schedule this Friday since we will be closed over the weekend. 

Deads and Doubles

 

 

Workout:  5 Rounds for time

30 Deadlifts (65/95)

30 Double Unders

 

REMINDER:  Gym will be closed on Saturday and Sunday for a CrossFit Olympic Lifting Certification.

Summoning Strength

It was a tough workout on Saturday - Thrusters, Kettelbell Swings, Ring Push-ups, KTE and Burpees!  There were quite a few people that had to dig deep to complete it.

What is going through your head when you are: bent over with your head down - hands on legs, or sitting on a box during the workout - with your head down, - or doubled over the bar?  These are pretty coming sightings at the gym.  Are you giving yourself a pep talk?  Are you angry that it is so hard that you use that anger to get through?  How do you keep going without quitting? 

I am guessing Felipe, pictured above, possibly used his upcoming vacation as an added motivator - he will be in Columbia, South America all next week and I think he mentioned Carnivale in Rio!

FGB Backwards

    

Fight Gone Bad (FGB) is 3 rounds of 5 different exercises performed for 1 minute each.  The clock runs continuously as each person rotates after 1 minute to the next exercise.  After the 5 exercises are completed (5 minutes) there is a 1 minute rest.  The total work takes 17 minutes including the 1 minute rest intervals. 

Today we took those same group of exercises and instead of completing them in the order prescribed we went counter clockwise.  Instead of "how many reps in 1 minute" the workout consisted of 3 rounds of 20 reps.

Do you think your score would be higher as the workout is designed..or do you think you could score higher if you were able to do box jumps after push pressing and not after Sumo Deadlift High Pulls?  How about push press after rowing instead of wall ball after a hard row effort?  Any thoughts?

Fight Gone Bad

Row

Wall Ball

SDLHP

Box Jumps

Push Press

Counter – clockwise

Row

Push Press

Box Jumps

SDLHP

Wall Ball

  

Front Squats

  

Workout:  Front Squats   5  5  5  5  5 

Below is another good video from Jon Gilson at Again Faster  

Front Squats from Patrick Cummings on Vimeo.

Make it a Game

   

 

The Blue WOD had it all -or at least a lot of variety..slams, sit-ups, wall ball, ring rows, burpees, jump rope, ring dips and push-ups.  The goal was to get through "X" amount of reps for a particular exercise - if you had to stop before completing the reps you were rewarded (?) with a break of sit-ups, ring rows, dips or push-ups.

 

Workout:  The Chief - Max Rounds in 3 Minutes

Five 3 Minute Intervals with 1 minute rest in between intervals

3 135 Power Cleans

6 Push-ups

9 Squats

 

Missing those burpees?  Trying to clean up your diet?  Check out this post from Byers Gets Diesel and a short Video Clip showing that some bars should not be dropped!

Press with Annie

 

We had quite a few impressive times posted on the white board today for Annie - Felipe, Tom N., Mike H, Leeny, Jessica,  Nancy and Jamie all finished somewhere between 9 - 12 minutes with the new high score of 7:34 going to Mike W. 

Rowing, using the measurement of watts and power ratios, was included in the Blue workout.  Click Here to read why you should care about power ratios. (courtesy of the CrossFit Journal)

Workout:  Press    5  5  5  5  5 

Annie :  For Time

50 Double Unders

50 Sit-ups

40 Double Unders

40 Sit-ups

30 Double Unders

30 Sit-ups

20 Double Unders

20 Sit-ups

10 Double Unders

10 Sit-ups