Crossfit-TNT | St. Charles, MO

Todays News

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REHAB SATURDAY

  WOD15 MINUTES AMRAP10  tire  flips  (hap)   15  DB walking   lunges   20  DB STO RX40/30 INT35/35 SCALED30/25 or lowerLunges no weight Post results to comments (includes scaling notes).

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WOD & SKILL

  SKILLE:15 for 16 INTERVALS2 Burpees WOD*REST 1 MINUTE between rows100  meter  row   200  meter  row   300  meter  row 400  meter  row 500  meter  row 500  meter  row400  meter  row 300  meter  row   200  meter  row   100  meter  row Post results to comments (include scaling notes).

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Oscar’s Training Articles – Low Back Pain

Low back pain can be caused by many different factors and most people have experienced some form of it.  Having a healthy spine is an incredibly important part of being healthy and there are many actions you can take to make sure it stays healthy or decrease your back problems. The first step is to find out what is causing the problem which is easier said than done. It will most likely be movement and position related, hunched over right now maybe? Having a good posture when lifting and performing daily activities will significantly decrease the stress on your spine.     One of the most important factors that affect low back pain is not the flexibility or max strength but rather muscular endurance of the lower back muscles. Having a good muscular endurance is a safe-guard against low back problems. If the muscles of the low back fatigue quickly then the stability of the spine is decreased. A person could potentially have a very flexible lower back paired with a huge deadlift and still experience lower back pain. So how do you know if you have a good or bad low back muscular endurance? Try hopping on the GHD facing down with the pads on the upper part of your legs and hang out horizontally as long as you can. An Iranian study with 600 subjects showed that the people without lower back pain could hold themselves up for a minimum of 80seconds for men and 57 seconds for women. Now these numbers are based on regular people who might live a sedentary lifestyle. The demand for an even better low back muscular endurance will most likely be even higher for a crosfitter. If you do experience lower back pain then you need to have a plan to solve your problem. These are the steps that are recommended by Dr. Stuart McGill whom is an authority on the topic. Corrective Exercise – Perform movements that you are able to do without pain. Resistance training is an effective way to treat the problem so make sure you stay active. Examples of corrective exercises can be superman holds (ground or GHD), planks, 1-hand kettlebell carry, bottom-up kettlebell carry, “backbone ritual” (see video), ring rows, v-outs (rings), Russian kettlebell swings, and etc. Groove appropriate and perfect motion and movement patterns – Practice the movements that give you trouble and perfect the form and control. Do them as slow and light as you need to and increase speed and load gradually once the movement is performed the right way. Build whole body and joint stability. The hips needs to be mobile while the lumbar spine does not, it needs to be stable. Increase endurance (local muscular endurance, not cardiovascular capacity) – The spine will become more susceptible to injury ones the stabilizing muscles fatigue. Make sure that they don’t fatigue. Build Strength – Don’t worry about the 5thstep until you have gone though the previous ones. This does not only apply to people who suffer[...]

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WOD & SKILL

  SKILLE:  15  for  16  INTERVALS3 Clean & Jerks85/5575/45 65/35 PARTNER WODFOR TIME60  ball  slams 50  SDHP40  ball  slams   30  burpee  tuck   jumps20 ball slams10 deadlifts RX40/3095/65315/205 INT35/3085/55285/175 SCALED30/2075/45255/145 or 75% or 1rm   Post results to comments (include scaling notes).

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New Cubbies!

Cubbies are here! Reserve them now to get the spot you want! These are for All Access Members, all you have to do is make a label with your name on it and claim your cubby. They are the black cubbies by the PVC pipes. The label maker is on WOD book stand.

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WOD & SKILL

    SKILLE: 2.5 MINUTES5×3 Front Squats CONFUSED JACKIE FOR TIME1,000 Row30 Pull Ups50 Thrusters RX40/35 INT45/351/2 Pulls Ups & 1/2 red band SCALED35/25Banded Pull Ups Post results to comments (include scaling notes).

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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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