Blog | Crossfit-TNT | St. Charles, MO

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lululemon

LULULEMON GOAL SETTING SEMINAR

Are you ready for the nutrition challenge? How about the upcoming 2015 year?
Join us on Thursday, November 6th from 7:15-8:15pm for a FREE Vision and Goals Setting event with Lululemon Plaza Frontenac! For those who attended the Vision and Goals Setting event on March 13, this will be a great opportunity to talk about the vision you have for yourself in 10 years, the goals you set, and share what you’re doing to achieve those goals. Interested in writing your own vision and goals? Join us! We’ll coach you on how to dream big and set yourself up to crush those goals!

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WOD & SKILL

 

SKILL
MAX TIME:
handstand hold against wall

WOD
20 MINUTES to FIND:

1 Rep MAX Bench Press

 

Post results to comments (include scaling notes).

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metabolic

Oscar’s Training Articles

What is fitness? One of our definitions of fitness in CrossFit is about being balanced in all three metabolic pathways. We have 3 different metabolic pathways that provide our bodies with energy. These mechanisms are more and less active at different times depending on the duration and or intensity of the activity. The pathways are the phosphagen pathway, the glycolytic pathway, and the oxidative pathway. They are all the dominant producer of energy (ATP=adenosine triphosphate) at different times depending on what the task is at hand.

For very short bursts of energy the phosphagen pathway is main supplier of energy. It can support a very high power output for a short period of time without using oxygen. Some examples of athletes that excel in this pathway are baseball players, football players, sprinters, throwers and etc. In CrossFit we tap into this system by doing lower repetitions at higher weights and sprints. For example shorter sprints, heavy deadlifts, squats, snatches, clean&jerks, and etc. Athletes who lack capacity in this pathway is usually long distance runners, tri-athletes, and etc.

The glycolytic pathway supports energy for moderately high power activities that last several minutes. It can produce energy both anaerobically and aerobically. Athletes that thrive in this pathway are usually field sport athletes, fighters, mid-distance sprinters, and etc. This pathway is dominant in CrossFit WODs like “Diane”, “Karen”, “Grace”, “Isabel”, “Helen”, “Fran” and etc.

The third and last metabolic pathway is the oxidative pathway. This system provides energy for lower intensity activities over a longer period of time. Athletes with well-developed oxidative pathways are long distance runners, tri-athletes, cross country skiers, and etc. We develop this system in CrossFit through longer rows, runs, “Murph”, “Cindy”, “Mary”, and most hero WODs (20+min).

Many athletes focus on one thing only and become specialists in their pathway. A power lifter that can squat 800lbs has exceled in the phosphagen system. A sub 2.5H marathon runner has an excellent oxidative capacity. Both of these athletes can do some extraordinary things, however, they have both severely compromised their fitness by becoming a specialist in their pathway. The powerlifter might be strong but if he cannot run 800m without getting into cardiac arrest then he is not fit. The marathon runner will fly through 800m of running but when he is faced with a heavy barbell he will fail. Our goal is to become as well rounded as possible in all pathways. We want to be able to lift heavy, run for long periods of time and crush “Fran”. These system are always working together, no one system ever turns off completely, one is just more dominant than the other. Which is how lifting heavy can improve your running and conditioning can improve your lifting. Now you might be wondering, -“How do I improve my capacity in these pathways?” That’s simple. Come to TNT and be ready to work hard. The programming methodically rotates these pathways. “CrossFit is about constantly varied training, but that doesn’t mean the training is random” (Dave Castro). So don’t pick your WODs based on preference, hit all of them with focus and intensity, even the 10K Row and 40min AMRAP :)

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What is fitness journal article:
http://library.crossfit.com/free/pdf/CFJ-trial.pdf

Oscar Isacsson, CSCS, USAW-L1SP
CrossFit TNT Coach

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Heroes for Haiti WODs

On Sundays at 4pm for the next four weeks, we will be completing the Heroes for Haiti WODs!  This fundraiser competition benefits schools in Haiti. It is held similarly to the Crossfit Open workouts, with online submission of your scores.   More information can be found here: http://haitiwod.com/about-the-competition/.  If you would like to sign up, registration is online at the website listed.  The fee is $25.  If you would just like to come out and participate in the WODs that is fine too!  See you Sunday!

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attention

November Monthly Special!

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For the month of November, we want to thank all members of TNT by opening up all specialty classes to everyone. This includes ALL memberships! You will be able to sign up for any class you would like including rehab, team training, core conditioning, olympic lifting, and mobility. We hope to bring all of our members together this month to be thankful for each other and all of the aspects of crossfitting at TNT. Sign up for these November classes now in mind body. Comment below on what you feel thankful for!

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WOD & SKILL

 

SKILL
10 MINUTES to FIND:
MAX vertical height jump

WOD
20 MINUTES to FIND:
1 Rep MAX Front Squat

 

Post results to comments (include scaling notes).

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HALLOWEEN CONTEST

On Halloween (10/31) we will have classes between 5 AM and 5 PM. Wear a costume and the Best costume wins a Rogue Gift Card! Join the festivities and get your WOD in on Halloween! Sign up Today Not Tomorrow.

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WOD & SKILL

 

SKILL
10 MINUTES to FIND:
MAX height box jumps

WOD
20 MINUTES to FIND:
1 Rep MAX DEADLIFT

Post results to comments (includes scaling notes).

 

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Max Effort Week!

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Members, this week is max effort week at TNT! We will be finding many different maxes, so be sure to bring your WOD books to class. When attempting a max lift, we will use the following format in the picture above. We will be going through the seven sets every 2 minutes. This will help guide you to new PR’s. Be sure to post your new maxes! Good luck everyone!

 

 

 

 

 

 

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hoa tnt

WOD & SKILL

 

SKILL
3 MINUTES to FIND:
MAX Reps burpee lateral jumps

WOD
20 MINUTES to FIND:
1 REP MAX PUSH JERK

 

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