Crossfit-TNT | St. Charles, MO

Todays News

H4H

HEROES FOR HAITI

  WOD10 MINUTES AMRAP1000 meter row100 wall balls RX#20/14 (10ft/9ft)As many reps as possible of muscle ups in the remaining time INT#16/14 (10ft/9ft)CTB in remaining time SCALED#14/13 (10ft)Pull Ups in remaining time Post results to comments (include scaling notes).  

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REHAB SATURDAY

SKILL3 MINUTES to FIND:max reps strict pull ups WOD 20 MINUTES to FIND:1 Rep MAX power clean CASH OUT:3 1/2 MINUTES to FIND:MAX REPS power clean   Post results to comments (include scaling notes).  

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positive-thinking

Oscar’s Training Articles – Self Talk

Self talk is the conversation you have with yourself whenever you are performing tasks. The importance of self talk has been studied extensively for sports psychology. The conversation an athlete has with himself will have a large role in their performance. A study performed on 24 endurance athletes measured the effects of positive self talk on performance and RPE (Rate of Perceived Exertion). Everyone performed a baseline endurance test and then half the group underwent a 2 week long program where they practiced motivational and positive self-talk. They worked on phrases that encouraged them, and practiced talking to themselves in these more positive manners. The group that practiced the positive self-talk saw a significant improvement in their time to exhaustion. The rate of perceived exertion dropped which enable the athletes to exercise at a high intensity for a longer period of time. A study published in the Journal of Applied Sports Psychology examined the effects on motivational versus instructional self talk on high skill tasks and high power tasks. The study was done with 60 water polo players. They were tested in a high skill toss (hit a small basket) and ball-toss for distance. The players were divided into three different groups and were instructed to either focus on motivational cues (getting themselves “fired up”), instructional cues (thinking about how they are moving and need to move) and a control group. The group that performed the best of the power test was the motivational group. This shows that for a low skill power test it’s great to try and motivate yourself as much as possible. The group that performed the best on the high skill test was the instructional group. Thinking about the technical execution was most beneficial on a high skill test. Be aware of the thoughts that you have when you are working out. Self talk is either positive or negative; make sure you focus on the right things. Motivational self talk is great for high power tasks and instructional self talk is great for high skill tasks. First step to changing your self talk is to be aware of your thoughts. Feelings of fatigue can easily make you lose focus. Examples: “This run sucks! Why did I have that donut last night? It’s too cold to be running. This is a great opportunity for me to work on my running. Lean, fall & Pull. Snatching is so frustrating. My hands hurt and my technique is way off today. I will make this lift. Chest up, shoulders back and big finish. Double unders hurts so much! I just can’t stop tripping I will get these double unders. My timing is great and my shoulders are relaxed                       http://www.ncbi.nlm.nih.gov/pubmed/24121242 http://www.tandfonline.com/doi/abs/10.1080/10413200490437886#.VG-IDYvF_To Oscar Isacsson, CSCS, USAW-1 CrossFit TNT Coach

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WOD & SKILL

    SKILL FOR TIME:800 meter run WOD20 MINUTES to FIND:1 REP MAX OHP CASH OUT:3 1/2 MINUTES to FIND:max reps OHP*50% of your 1 rep max   Post results to comments (include scaling notes).  

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Babysitting Opportunity!

Hey everyone, we need a babysitter that is available to babysit on Mondays and Tuesday from 5-7PM. They earn cash money for every child they watch. Also a free membership for group classes! If you are interested or know someone that is interested, please call 636-724-6464 or email kristina@crossfit-tnt.com.

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WOD & SKILL

  SKILL E: 20 for 16 INTERVALS 3  C&J WOD 5­-4-­-3-­2-­1 5 MINUTES: row for calories 4 MINUTES: box jumps­ regular 3 MINUTES: hang squat snatches 2 MINUTES: wall balls 1 MINUTES: HSPU RX 24/20 75/45 INT20/1665/35ab mat SCALED16/1255/25push ups   Post results to comments (include scaling notes).

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WOD & SKILL

  SKILLE: 20 for 16 INTERVALS4 Pistol Squats AIR FORCE WODFOR TIMEEMOM 4 burpeesTHEN…complete 20 of each:ThrustersSDHPSTOOHSFS*start with 4 burpees each minute, if you finish a movement before thenext minute move on RX95/65 INT85/55 SCALED75/45   Post results to comments (include scaling notes).

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