Crossfit St. Louis

The Good, Bad and the Ugly

  

The Blue WOD today included a favorite (right?) - Slam Ball!  Danielle showed  "The Good" this morning. For More "Good" plus some "Bad and Ugly" check out this video (courtesy of CrossFit.com)  Ball Slams Video

Workout:  Deadlifts  5   5   5   5   5 

Anyone recognize the guy in the photo below?  John Zimmer, a regular at CrossFit Boston, came back to his hometown last Saturday and shared his enthusiasm with our 9:30 class.  I did not get a picture of him in action but I did come across this archived photo from Again Faster.

 

The article that goes along with this photo is titled, The Evils of Undertraining, written by Jon Gilson

Your Goat!

 

Kettlebell Swings (Caitlin), Burpees (Kathy) and Wall Ball (Virginia) are just 3 of the 10 exercises in the Filthy Fifty!

Workout:  Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Bob Guere, from CrossFit California City, wrote an interesting article about the value of a "Buy-In" before the actual WOD and a "Cash-Out"  after the WOD.  To read it click on this link: What's Your Goat?"

We have, at times, used a "Buy-In, Cash-out" during our workouts.  After reading Bob's article expect to see it more! 

FrAnnie

The BlueWOD was a combination of Fran and Annie and the Gold Workout today was Fran.  Check out Robin in the middle photo.  I think that rope must have traveled under her feet at least 4 times!

Workout:  Fran

21   15   9 

Thrusters (95/65)

Pull-ups 

 

Norene

 

No, this is not a picture of Norene - it is Tom N. during today's WOD.  I was not aware that Norene was also a runner in the St. Louis Half Marathon!  Congrats!  Hopefully I did not forget anyone else -  but if I did please let me know.

 

Workout:  For Time

9 OH Squats (95/65)

200M Run

9 Ring Dips

20 Step-Ups

15 OH Squats (95/65)

200M Run

15 Ring Dips

20 Step-Ups

21 OH Squats (95/65)

200M Run

21 Ring Dips

20 Step-Ups

Click Here to watch Video of Romeo Dev - The smallest body builder in the world.  

Review

           Busy week in the gym.  Kids worked really hard during their AMRAP WOD on Monday. 

 We have another Mom with baby in the gym and Lori S. made 30 Clean and Jerks, with 95lbs, look almost effortless!      Claire, Leeny's daughter, did a great job in her first class.

 

Ronna and Diana finishing their dumbbell work during the BLUE WOD on Thursday.  Jill was back in the gym today- she did awesome last Sunday running the St. Louis half marathon.  Claudia and Julie E. were also out there in the rain - running 13.1 miles and Dawn ran the full Marathon! 

Workout:  3 Rounds

20 SDLHP (75/55)

400M Run

20 Push Press (75/55)

500M Row

20 Box Jumps

New Kippers!

        Stacy looking strong in her squat and Deb (pictured below) cranked out the pull-ups today!

Workout:  Back Squats  5    5    5

Extra Credit:  10 Rounds for Time

5 Pull-ups

15 Sit-ups

 

Congrats to Caitlin and Mary D. They both are now able to string together some kipping pull-ups.  Julie J. has been working diligently the past month on her pull-up and today she did it..AND made it look easy!  Way to go!

There have been quite a few ripped hands in the gym lately.  Check out Rifs Blog to learn how to tape your hands. 

Deads for Everyone

 

"Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end." ~ Greg Glassman, The Deadlift 

 

Workout:  21  18  15  12  9  6  3

Deadlifts (185/135)

Box Jumps

Run 200M after odd rounds

25 Double Unders after even rounds

Lane and Eva

   We had a lot of inspiring and impressive athletes in the door today!  Big crew in town from Canada to cheer and support our St. Louis Blues!  Lane was the only one to brave Eva and he did a great job.  Chris breezed through the 25 Burpee Lateral Jumps - he made them look so easy that you would think they were fun! 

Check out Heidi - this picture is from Saturday at 7am.  Today she was in the gym at 5am and she has plans to work out again Wed. morning at 5am.  Her due date is Thursday.  Now that is impressive!  Go Heidi!

Workout:  Helen or Eva

Helen – 3 Rounds

400M Run

21 KB Swings (1.5 pood)

12 Pull-ups

Eva – 5 Rounds

800M Run

30 KB Swings (2 pood)

30 Pull-ups

7 of 7

   

Tom and Mel -they had different workouts today but both included the Thruster.

Workout:  7 Rounds

7 Thrusters

7 Pull-Ups

7 KB Swings

7 Burpees

 

Need an IQ workout?  Click Here fora variety of quizzes, tests, puzzles and games! 

Team WODs

Saturday's workouts required teamwork.  The 8 am class worked together and their goal was to beat their time (which they did!), each round, as they completed the following exercises:

Farmer’s Walk (100M)

Heavy Rope

Sit-ups

Wall Ball

Ring Rows

Box Jumps

Slam Ball

The person carrying the KB’s  determined the amount of time spent at each exercise.  When the farmer’s walk was completed everyone rotated until each person had a turn at every exercise. 

 

The 9:30 class worked as teams of 2. While one person rowed for max. calories, their teammate had to complete max. reps of the associated exercise.

1:00 Row/ Box Jumps

1:30 Row/ Wall Ball

2:00 Row/ Slams

2:00 Row/ Sit-ups

1:30 Row/ Swings

1:00 Row/ Pull-ups

Teams were in charge of the amount of rest they allotted each other during transitions and rounds.