Crossfit-TNT | St. Charles, MO

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WOD & SKILL

SKILLGymnastics Push-ups WOD14.5for time:21/18/15/12/9/6/3ThrustersBar-facing burpees RX95/65 INT65/45 SCALED45/33 or lower Post results to comments (include scaling notes).

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ATHLETE OF THE MONTH – JOE PERRY

When Rochelle told me a few weeks ago that she needed to talk to me about something, I had no idea what it could possibly be about. When she told me I was selected for Athlete of the Month for March, I was really surprised because I only attend TNT two times a week and I do not really consider myself a CrossFitter. I would describe myself more as a cyclist who does CrossFit two days a week. We all know that I can ride a bike all day long, but put a bar and some plates in front of me and I start to cry a little bit on the inside, especially if the WOD includes OHS. My journey in CrossFit started over three years ago when Rochelle came to bioMérieux to do a CrossFit demonstration at the request of one of my coworkers who attended TNT at the time. My interest in CrossFit was not necessarily motivated by a need to lose weight or live a healthier lifestyle. I race mountain bikes for Momentum Racing and I thought CrossFit would be a good way for me to improve my leg strength and increase my power on the bike. I liked what Rochelle had to say about CrossFit TNT and the variety of the WOD programs really appealed to me and I decided to give it a try. I signed up and went through the foundation classes with no problem and was ready for my first group class WOD, or so I thought. I walked up to the board and realized that my first WOD was the Filthy Fifty. I had no idea what that was, but I soon found out. It was awful, especially the burpees. I was so close to vomiting during the burpees and wanted to quit so bad, but my coach wouldn’t let me rest too long and Rochelle kept encouraging me from the sidelines to drop down and do one more burpee. I eventually got through what I considered to be the toughest workout of my life and I was hoping that not all the WODs were like that. It was a very humbling experience. When I came back a few days later for my next group class, I wasn’t sure how I was going to get through it. I was so sore from the Filthy Fifty that I could barely walk, but I knew already that CrossFit was going to take my fitness to the next level. My first year at TNT really had some ups and downs and I wasn’t sure I could continue with CrossFit. I was really struggling to find the right balance between cycling, CrossFit and the constant soreness. I came close to quitting a few times because of some lower back issues from a previous injury in my teens and I was getting frustrated with some of the Olympic weight movements . . . . . which leads me to a few thoughts. Some key lessons that CrossFit[...]

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REHAB SATURDAY

WOD13.312 min amrap150 wall balls90 DU30 muscle-ups RX20/14 9ft INT20/10 9ftbar muscle-ups SCALED16/10 9ft5 DU attempts, finish with singles10 CTB pull-ups or jumping& 10 ring dips Post results to comments (include scaling notes).

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WOD & SKILL

SKILLSnatch Complex BENCHMARK WOD“Elizabeth”21-15-9Power CleansRing Dips RX135/95 INT125/85red band only SCALED115/95 or lowerparallettes Post results to comments (include scaling notes).

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WOD & SKILL

SKILLDouble KB Swings WOD11.215 min AMRAP9 deadlifts12 push-ups15 box jumps RX155/10024/20 INT145/9020/20 SCALED135/80squat stand push-ups16/16 step ups Post results to comments (include scaling notes).

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