Crossfit St. Louis

The Games

 

Elizabeth is in California this weekend working as a volunteer at the CrossFit Games.  She sent this picture, of the games site, early this morning.  The Affiliate Cup was today and the individual competition is Saturday and Sunday.  There were 96 teams entered to compete for the Affiliate Cup. We must give a shout out to CrossFit Valley Park.  They made a very impressive showing placing 18th- way to represent.  Congratulations on all your hard work!

If a billionaire would pay you $10,000,000 if you would gain 100 lbs in a year - would you do it?  That was the premise of an article Ronna told me about.  How to (not!) Get Fat in 5 Easy Steps.  It is a good read  - info we already know but presented in an interesting way.   ("Avoid walking. Spend a lot of time in front of the television.  Find parking spaces as close as possible to the stores where you shop.  Get yourself addicted to caffeinated soft drinks. Take elevators instead of the stairs.")

Stacy and Mel are doing things right.  She sent this picture and wrote,  

“we are staying at a national park - jungle on the coast of Colombia. Here are the steps we take to our room every day! insane! worse than any crossfit squat workout yet. at least we are still staying in shape.”

 

Looks like a good EVENT for the CrossFit games - especially with some luggage in hand!

Sunday Hours

Todays WOD was a triplet  - 10 Rounds.

Deadlifts 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (225/135)

Burpees    1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Sit-ups 10 (each round)

 

Starting this Sunday, July 12, we will be open from 10:30 - 12:30.  It will be an Open Gym format.  There will be a CrossFit St. Louis WOD but you are also welcome to do a WOD on your own (main site WOD, Benchmark girl or Hero WOD) or just come in and work on your skills!  We will try this for 3 weeks and then decide if we will continue it through the rest of the summer.

The Dungeon

These pictures are from Father Gary and Bart (from Resurrection Seminary). They have their own personal CrossFit gym.  Their CrossFit Dungeon looks to be appropriately named - any plans for Affiliation?

 

Tuesday's workout was one of CrossFit's benchmark WODs, Barbara.   

Workout:

21 OH Squats (95/65)

42 KB Swings (24/16kg)

15 OH Squats

30 Swings

9 OH Squats

18 Swings

Review

Picture above is from a WOD last week.  Julie is doing a great job racking the bar in preparation for a front squat.  WOD included max reps of Front Squats and Push Jerks with some KTE in between sets.

 

Tim and Nathan were some of our early morning athletes on Friday, July 3rd.  They enjoyed seven, 2:30 minute intervals each consisting of a building run and max reps of a specified exercise.

Todays Workout:

400M Run then 3 Rounds of:

7 SDLHP (95/65)

7 Thrusters

400M Run then 3 Rounds of:

5 SDLHP

5 Thrusters

400M Run then 3 Rounds of:

3 SDLHP

3 Thrusters

 

REMINDER:  Two  new  Elements Sessions  will begin July 14th.  The cost for the session is $90 and includes 6, one hour classes focused on the CrossFit foundational movements and a ramp-on to CrossFit intensity.

1776

 

Saturday we had 3 teams chip away at our annual 4th of July workout - 76 reps of 17 different exercises.  Rules:  All 76 reps must be performed before moving on to another exercise and only 1 person on your team could perform the movement.  Each exercise was assigned a point value.

The teams commented that totaling the points at the end of the workout almost proved harder than the workout. Team Mary D., Mike W. and Lori M., reported the highest total - while Team Nathan, Gary and Michelle edged out Carol, Bart and Diana by one half of a point.

 

On Ramp

 

L to R:
Sally, Katye, Linda, Jenny, Jennifer, Julie, and Michelle

Leeny Hoffmann began teaching an Elements class June 8th. Following is an update from Leeny:

This tenacious group of Crossfit Newbies have steadily gotten stronger and fitter over the last 8 classes.  They are finding the importance of good technique and how it affects efficiency as the intensity gets ramped up.  Each WOD brings new gains in cardio respiratory endurance, strength, stamina, flexibility, power speed, coordination, agility and balance and it's exciting to see them begin to appreciate how improvement in these areas translates to better functioning in everyday life.  YOU GO GIRLS!!!!

Also, I'd be remiss if I didn't give props to the ladies not shown in the picture, but who continue to work hard...Natalie, Teresa, Shelia, Julie B., Julie D., Cindy, Cathy,  Mina and Carsen. Keep up the great work!

Two new Element Class sessions will begin July 14th.  One session will meet on Tuesdays and Thursdays from 6-7pm for 3 weeks and the other session will meet on Tuesdays, Thursdays and Saturdays at 7am for 2 weeks.   More details will be posted soon.  If you are interested please email or call to reserve your spot.  Enrollment is limited to 6 people per sessions.

He Shoots ...He Scores

I mean He Lifts..He Jumps..and then he scores.  Mike W. was up to the challenge last night and having a time to beat (Paul's 4:21), he finished the Deadlifts/Double Under WOD in 3:56.  Crossfit Game's 2010??

 

Tonight we paired people and rowing with box jumps, wall ball, slams, sit-ups, swings and pull-ups. 18 minutes of good, hard, fun work!

Following are Week 6 of our Join Joe results.  Joe is back on top - losing the greatest percentage of weight this week.  Congrats also to Maureen and Supriya! (the rest of the people participating are out of town)

Joe	1.59%
Supriya	1.29%
Maureen	0.17%

Give this a try: The Weird Body Quiz.  Post results to comments below.  

Helen

 

Monday's WOD was Helen (3 Rounds: 400M Run, 21 KB Swings, 12 Pull-ups).  Paul, pictured on the left, opted for a heavy Helen (more weight - less reps) and Tim (pictured right) had the fastest Helen time yesterday at 9:35.

Today's workout is from one of the CrossFit Games Qualifer.  This morning Paul smoked it in 4:21.  We will have to see if anyone can beat his time by the end of the day! 

3 Rounds

10 Deadlifts (275/185)

50 Double Unders

SCHEDULE UPDATE:  Friday 5 pm class on July 3rd is canceled.

Team Races

 

Saturday's class was all about variety and fun.  Teams worked/race through 7 different exercises such as tire flips, plank walks, med ball run and rope snakes! 

 

Received an email from Stacy and Mel on Saturday - they are in Bogota  -

"We just saw a pair of workout pants that said "hecho in crossfit" on a person. or, made in crossfit. The gym here has the highest altitude of any crossfit gym. 8000 feet in bogota. It is just a park and they open it up to anyone and use the equipment at the park."  Check out CrossFit Bogota

Can't forget to give a shout out to Danielle (pictured below).  Her wedding was on Saturday - CONGRATULATIONS!

Baking

Tough group -tough WOD - tough Thursday!  THe 6 am group was able to get this done but as the day went on the WOD required some modification due to the heat.  So impressed with everyone and how they are handling the high temps. and humidity!  ( Wednesday's WOD was 5 x 5 Overhead Squats.)

Workout: 10 Rounds

10 Wall Ball

10 Pull-ups

10 Swings

10 Box Jumps

 

 

Today's WOD included a 500M Row for time followed by some Turkish Get-Ups and Lunge varieties.

 

Here is a link to another good article from the guys at Again Faster: “The choices we make in youth give color to our future selves.” ~ Patrick Cummings,  Future Selves