Crossfit-TNT | St. Charles, MO

Todays News

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WOD & SKILL

  SKILLE: 20 for 16 INTERVALS2 strict pull ups WOD3 RFT50 KBS30 wall ball RX 55/35 20/14 10ft INT 45/30 16/13 10ft SCALED 40/35 14/13 9ft   Post results to comments (include scaling notes).

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WOD & SKILL

  SKILLE: 2.5 MINUTES5×3 Push Press WOD5 RFTbear crawl around rig40 air squats40ft handstand walk RXif you fall start over from beginning INTif you fall start from where you fell SCALED80 sec HS hold against wall   Post results to comments (include scaling notes).

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SUNDAY FUNDAY

  WOD5 RFT200 meter run10 DB snatches10 ring push ups RX50/35 INT45/30 SCALED40/20 or lower   Post results to comments (include scaling notes).

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REHAB SATURDAY

  WODFOR TIME1,000 meter rowTHEN15­-12-­9Clean & JerksKBS RX185/12070/55 INT165/11062/45 SCALED135/95 or 60% of 1 rep55/40 or lower   Post results to comments (include scaling notes).

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WOD & SKILL

  SKILLE: 15 for 16 INTERVALS3 jump split lunges WOD5 RFT4 MINUTES AMRAPREST 1 minutedeadlifthang power cleansquat cleanpush jerk RX185/120 INT165/110 SCALED105/75 or lower   Post results to comments (include scaling notes).

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Oscar’s Training Articles – Head Position

Maintaining a neutral (natural s-curve) spine is fundamental to the compound movements we perform at TNT. A stabile and neutral spine will help you to perform better when squatting, deadlifting, cleaning, snatching, KB-swinging, etc. as well as decreasing the risk of injury. Lifting with a flat and neutral lower-back will help you to move more weight safely with the two biggest faults being over-extension (arching too much) and flexion (rounding your back). This principle applies to every segment of your spine, including your cervical spine (neck). A common fault when deadlifting, squatting, and doing pull-ups is tilting the head backwards (over-extending). This creates pressure on the vertebral column and immediately decreases the power that can be produced. The same thing happens if a person tilts the head forward, which happens when an athlete looks at their feet with a load on their back or overhead. Whenever you neck is out of position you will decrease your power and increase the risk of injury. Your eyes should still be looking towards the horizon or slightly above it and this can easily be done without compromising your neutral spine. What is your neck doing when you are deadlifting, squatting, or doing pull-ups?   Video on neutral neck by Mike Robertson: https://www.youtube.com/watch?v=cdesVZ7BP9M Kelly Starrett demonstrates the immediate power loss from a poor neck position: https://www.youtube.com/watch?v=3jgZ6OvZOyU   Oscar Isacsson, CSCS, USAW-1 CrossFit TNT Coach

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WOD & SKILL

SKILL E: 2.5 MINUTES 5×3 power clean BACKWARDS ELIZABETH FOR TIME 9-­15-­21 ring dips power cleans RX 135/95 INT 115/85 SCALED 105/75 or lower   Post results to comments (include scaling notes).

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