Crossfit-TNT | St. Charles, MO

Todays News

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WOD & SKILL

SKILLBench Press WOD12 MIN for REPSmin 0-1 Squat Cleansmin 1-2 Push Jerksmin 2-4 Squat Cleansmin 4-6 Push Jerksmin 6-9 Squat Cleansmin 9-12 Push Jerks RX135/95 INT115/75 SCALED95/65 Post results to comments (include scaling notes).

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SUNDAY FUNDAY

SKILLSnatch Balance WOD15-10-5 ofWall-ball & box jump RX 40/25 30/24 INT 35/2024/20 SCALED 30/14 or lower20/16 or lower Post Results to comments (include scaling notes).

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REHAB SATURDAY

WOD“Fortitude”EMOM for 30 minOdd min = 15 cal rowEven min = 15 burpees INT12 Cal12 Burpees SCALED9 Cal9 Burpees Post results to comments (include scaling notes).

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WOD & SKILL

SKILLGymnasty12 min AMRAP20ft HS-walks3 Skin the cat4 Candle stick rolls WOD“Mary”20 min AMRAP5 HSPU10 1-legged squats15 pull-ups INT1-2 ab matsassisted pistolsassisted pull-ups SCALEDpush-upsnarrow squatsring rows Post results to comments (include scaling notes).

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WOD & SKILL

SKILLC&J Complex PARTNER WOD100 PJ for time* 1 person working at a time* each time the bar drops or athletes switch, both partners perform 10 T2B 20 min time-cap RX135/95 INT115/7515 ab mat sit-ups SCALED95/65 or lower10 ab mat sit-ups Post results to comments (include scaling notes).

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TNT Apparel Is Here!

The hoodies, sweatshirts, and zippies that you ordered are at TNT ready for pick up! They are by the Ogar Nanos on the window ledge. Please take the ones with your name on it and show staff that you are picking them up. Thanks!

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Oscar’s Training Articles – Efficient Weight Loss

The most common goal for gym goers is usually to lose some weight. Some people might want to lose a few pounds; while some want to lose a lot. Either way it’s something that many people strive towards and struggle with. It’s not an easy process and it requires a little bit of work and effort. There are more and less efficient ways to do so and this article will look at the exercise part of weight loss. Losing weight is possible without any exercise but that will not benefit your overall health and fitness. This article will talk about what type of exercise is the best for losing weight. Is it resistance training (lifting heavy weights), aerobic training (running, rowing, lifting lighter weights for higher reps) or both? The benefits of resistance training include increased strength, help maintaining or increasing lean mass, strengthening bones, increasing resting energy expenditure (calories burned at rest) and so on. Losing weight without resistance training can have adverse effects on your muscle mass and muscles are extremely crucial for staying healthy and functional. Aerobic training is something that can not be neglected because it’s a great way to strengthen your heart, keep the blood vessels clear, increase endurance capacity, increase the body’s ability to use fat as fuel and etc. As you can see there are many pros to both types of exercise but which one or combination is the best to use for weight loss? Let’s look at a few studies that examine the results from aerobic training, resistance training, or both. The first study looked at the effects aerobic, resistance or combination training had on patients suffering from type-2 diabetes. The study included 251 adults aging from 39-71years old. The researchers also measured body composition changes. The researchers conclude that either aerobic exercise or resistance training has beneficial effects on body composition (big surprise). The group that saw the most improvement was the combination group that performed both aerobic exercise as well as resistance training. This could be due to the fact that this group performed the most amount of exercise compared to the other groups. Study number 2 was performed on teenages from the age of 14-18 years old who were obese. 304 teens participated and they were assigned to either do nothing, train aerobically, resistance train, or do both. The researchers measured body composition, circumference, and weight loss. This study showed similar results as the first study. Aerobic training alone helped with weight loss and so did resistance training. Combining the two types of exercise produced the greatest weight loss for the participants. Researchers concluded that -”Combined aerobic and resistance exercise training tended to be superior to aerobic training alone in decreasing percentage body fat, waist circumference, and BMI.” A third study with a similar setup was conducted in Australia with 66 obese female participants that were 40-66 years old. The neat thing about this study was that the time spent exercising was the same for all groups. They either[...]

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