Blog | Crossfit-TNT | St. Charles, MO

From the Blog

chipper

CHIPPER

 

WOD
FOR TIME
Backwards Filthy 50
50 of each:
double unders
burpees
wall balls
back extension
push press
KTE
walking lunges
KBS
jumping pull ups
box jumps

RX
20/14 10ft
45/35
55/35
24/20 regular BJ

INT
16/13 10ft
ab mat sit ups
40/25
45/30
20/16

SCALED
14/13 9ft
ab mat sit ups
35/15
kte attempts
40/25
16/12

 

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ATHLETE OF THE MONTH- MICHAEL ALLEN

 Just the thought of having to sit down and type up something about myself is enough to make me join a globo gym…. or eat some wheat bread. So of course it is late…uh, athlete of the month? Can I just do some burpees?

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Unfortunately, my big life-changing transformation started before I heard about CrossFit. Fast food and soda combined with a desk job quickly outweighed any activity that I may have squeezed in. The turning point came when my oldest son started wrestling, and wanted to ‘show’ dad some moves. After less than a minute, I was too winded to get off the ground…changes had to be made.

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I decided to give the company gym a try, and for the next couple months the elliptical became my lunch hour workstation. Had to give up McDonald for breakfast and dinner, and find something other than Hardees for lunch. I started eating a lot of canned tuna, deli sandwiches, plain chicken, and protein shakes. I had a coworker working out with me, so we put together a lifting plan and started pushing each other more. We tried a ton of stuff, some good some bad.

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I really enjoy variety and have a broad range of interests that seem to change, a lot. I have gone from playing in a jazz band to a punk band, roller speed skating to racquetball, riding bulls to racing four wheelers…. so the tiny indoor gym, with the all-in-one machine, a treadmill and an elliptical, just wasn’t cutting it. I will admit, the first time I tried running on the treadmill, I didn’t really make it a full mile… and hated it. But running was the most ‘convenient’ exercise I had, so I stuck with it. Eventually it got easier… and more fun… and more addictive. So I ran more and more. Running was definitely my favorite thing to do. I did some triathlons along the way, but I always hated swimming.

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My introduction to CrossFit came as a free trial to a ‘different’ way to workout. The gym was on the backside of a business area. A loading dock, pull up rig, a bunch of weights, and stuff I had never done before. I learned that I knew nothing about lifting weights… but had a decent motor, and liked the struggle and intensity. I remember learning wall balls, pulling an SUV, walking the Inman mile, and actually getting a muscle up (or 3). It really was fun stuff. That only lasted couple months, the gym was relocating and my youngest son’s sports schedule started getting crazy (because like me, he had to do everything from basketball to wrestling.) Back to running I went.

10438926_626299450802688_8621638868057214954_nEventually, injuries caught up to me, and running through them, or getting cortisone shots every time was getting old. I started seeing Dr. Jared, and after one of the sessions he suggested some cross training… maybe check out this CrossFit gym off 370. So I dropped in for a 1on1 with Jerry??? I started coming after work on free evening, and continued running all the time. I always treated CrossFit as my secondary, cross training. I enjoyed the variety, but I was always more focused on running.

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I soon made the switch to early mornings Dawn Patrol, because, well, it’s just better (Just ask Jeff!).  There are some very dedicated, and very fun, people that come in and work out before the sun comes up. Near the end of 2012, after I had raced a couple marathons, a 30K and a 50K in one season, the minor pain I was having, got much worse…. long story short, the hip specialist in town tells me to stop running and I needed a hip replacement. Not exactly what I wanted to hear.

10437758_10203696907355935_233219935991065835_nSo after some denial, anger, and a second opinion…. there was CrossFit. I have met some great people through CrossFit, they have challenged me and always kept me coming back for more. I have seen so many changes at TNT, from the outdoor monkey bars (miss those), the wall that no longer exists, and the HUGE changes in so many of the people! The coaches at TNT have always been great, especially in putting up with my “creative” obstinacy. Thanks for your help and sharing so much knowledge!! Thank you Rochelle and Jeff for building such a great gym! And finally, to all the people in Dawn Patrol, I truly appreciate you being there every day and everything you do to keep me motivated to keep pushing myself!

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Barbells for Boobs!

 

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Bringing TNT Together for Barbells for Boobs! 

On Saturday October 11th, TNT will be hosting a charity WOD and pot luck!  The WOD will start at 10 a.m.  All members, friends, and kids are welcome to come!  A $15 per person donation to the Barbells for Boobs campaign is all that we ask for!  If you donate $25, you will be eligible to win a prize! Sign up in mind body and donate directly to the Barbells for Boobs website at: https://fundraise.barbellsforboobs.org/checkout/donation?eid=29874. Just bring your receipt up to TNT! Afterwards, lets celebrate with a potluck!  Bring your favorite dish and a smile!  See you all soon! 

WOD:

“Grace”

30 clean and jerks for time 

RX 135/95

 

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Again Faster Seminar

Jon Gilson from Again Faster is presenting a Seminar on November 8th, from 1pm-3pm called “Building the Machine” here at CrossFit TNT.

This Again Faster project is aimed at teaching current and prospective gym owners how to attract and retain clients. It also gives owners a template for mapping out future financial and personal goals.

This seminar is FREE to all CrossFit Business Owners. Jon has be kind enough to share his knowledge and experience with all of us. Remember if we can all have successful CF Boxes in the area, it leads to a stronger CF Community.

Sign up Today Not Tomorrow to reserve your spot! http://www.jongilson.com/seminars/

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WOD & SKILL

 

SKILL
E:20 for 16 INTERVALS
3 push ups

WOD
10­-1 of
TTB
1­-10 of
burpees

INT
½ ttb & ½ sit ups

SCALED
½ attempts & ½ sit ups

 

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Powerlifting Seminar

We are having a powerlifting seminar on October 18th. Its from 12 - 4:30pm with an open lifting session afterwards with seminar staff. The presenters are Tony Bland and Ben Moore! They will be covering: the powerlifting training philosophy, types of lifting, warm ups, programming lecture, and hands-on coaching on the deadlift, squat, and bench. $40 per person. Sign up now on MindBody Online under “Events” while spots are available!

Get to know Tony Bland:

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“In high school I was a 2x state champ at 242, competing in single ply, placed 3rd and 5th at nationals. When I resumed powerlifting in 2012, I hopped back into the gear. I have recently competed in my first raw with wraps meet, in which I feel like I did well. I currently do not train at a ‘home’ gym, I just bounce around from gym to gym.”

Best single play lifts
Squat: 699
Bench: 429
Deadlift: 632

Best raw with wraps 
Squat: 606
Bench: 369
Deadlift: 545

“With a successful 1760 total in single ply, I qualified for IPL worlds in Vegas in November. The goal is to break 2000, and place at my first international meet. I still lift in 242, and will probably pursue 220 in my next raw meet.”

Get to know Ben Moore:

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Ben Moore – Powerlifter
Age 36
Kansas City, MO

Former ASC 105k Pro Strongman

Elite level powerlifter in the 308 and SHW classes

Best raw with wraps lifts;
832 squat
480 bench
770 deadlift
2072 total

“I live in Kansas City with my beautiful wife and 3 awesome children. I’ve been competing in strength sports for 20 years in Strongman and Powerlifting. My goal is a 2100+ total in the next year. I train with Team Elite Powerlifting at Impact Elite Gym and MMA in Kansas City, Missouri.”

 

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WOD & SKILL

 

E: 20 for 16 INTERVALS
3 STO
135/95
115/85
95/75

WOD
3 RFT
1 mile run
REST 3 minutes

INT
*if first mile is between 10­-12:59 minutes the next 2 rounds will be 800 meters each

SCALED
*if first mile is longer than 13 minutes, next 2 rounds will be 600 meters each

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SUNDAY FUNDAY

 

WOD
15 MINUTES AMRAP
5 deadlifts
10 wall balls
15 double unders

RX
225/155
20/14 10 ft

INT
205/135
16/13 10 ft

SCALED
185/115
14/12 or lower 9ft
½ double under attempts & ½ singles

 

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REHAB SATURDAY

 

“CINDY”
20 MINUTES AMRAP
5 pull ups
10 push ups
15 air squats

INT
Every other round banded pull up

SCALED
banded pull ups

 

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