Blog | Crossfit-TNT | St. Charles, MO

From the Blog

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SUNDAY FUNDAY

SKILL
Snatch Balance

WOD
15-10-5 of
Wall-ball & box jump

RX
40/25
30/24

INT
35/20
24/20

SCALED
30/14 or lower
20/16 or lower

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REHAB SATURDAY

WOD
“Fortitude”
EMOM for 30 min
Odd min = 15 cal row
Even min = 15 burpees

INT
12 Cal
12 Burpees

SCALED
9 Cal
9 Burpees

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WOD & SKILL

SKILL
Gymnasty
12 min AMRAP
20ft HS-walks
3 Skin the cat
4 Candle stick rolls

WOD
“Mary”
20 min AMRAP
5 HSPU
10 1-legged squats
15 pull-ups

INT
1-2 ab mats
assisted pistols
assisted pull-ups

SCALED
push-ups
narrow squats
ring rows

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WOD & SKILL

SKILL
C&J Complex

PARTNER WOD
100 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

RX
135/95

INT
115/75
15 ab mat sit-ups

SCALED
95/65 or lower
10 ab mat sit-ups

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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.

  1. 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.
  2. 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.”
  3. 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 lifted weights for 30min, ran for 30min, or the lifted for 15min and ran for 15min. This study also showed, just like the previous one, that the combined training produced the most significant weight loss.

This shows that the work we do at TNT, which is a combination of resistance training and conditioning, will have a very positive impact on our health. Both types of exercises are obviously beneficial, but combining them gives us a 1+1=3 result.

Now we have established that combination is great, but what about the order? Weights first or after? Resistance training quickly followed by conditioning has been shown to increase the amount of fat burned during the cardio training. A study examining the percentage of fat utilization was the highest with resistance training followed by cardio (short break) compared to cardio+resistance and/or resistance+cardio (long break in between the two). This pattern is something that we see quite frequently throughout the week at TNT and that’s because it’s awesome!

  1. http://biologiemartinbolduc.mbolduc1.profweb.ca/wp-content/uploads/2011/09/Sigal_etal_2007.pdf
  2. http://www.ncbi.nlm.nih.gov/pubmed/25243536
  3. http://www.ncbi.nlm.nih.gov/pubmed/23006411
  4. Fat %. http://www.ncbi.nlm.nih.gov/pubmed/17277595

Oscar Isacsson, CSCS, USAW-1
CrossFit TNT Coach

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WOD & SKILL

SKILL
Snatch Complex

WOD
Strongman day
4 different stations
- Farmers carry
- Yoke walk
- KB front rack walking lunges
- Sandbag cleans
1 min of work, 30 sec of rest
3 rounds total

RX
AHAP

INT
AHAP 
(Yoke walk with barbell if empty yoke is too heavy)

SCALED
AHAP
(Yoke walk with barbell if empty yoke is too heavy)

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New Babysitting Times

We are now having babysitting available on Mondays and Tuesdays starting at 4PM. So the babysitting times during the week are Monday and Tuesday 4-7PM, Wednesday and Thursday 5-7PM. It is $3 cash per kid to the babysitter. Thank you Jordy, Torrie, McKenna, and Katie for dedicating your time to TNT.

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WOD & SKILL

 SKILL
Death by pull-ups
Min 1 perform 1 pull-up
Min 2 perform 2 pull-ups…
12 min time cap

WOD
40 HSPU for time
rest 3 min, then
2000m row for time

INT
Eccentric HSPU’s
1-2 ab mats

SCALED
wall-climb holds

 

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WOD & SKILL

 SKILL
Front Squats

WOD
:40 on & :20 off
x3 Rounds for max reps
DU
Burpees
Ball Slams
Air Squats

RX
40/30

INT
35/25

SCALED
30/20

 

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