Blog | Crossfit-TNT | St. Charles, MO

From the Blog

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Independence Day WOD

WOD
200m tire flip cash-in
5R of
7 med-ball cleans
4 wall-climbs
2015m row buy-out

RX
AHAP
20/14

INT
AHAP
16/13
climb as high as possible

SCALED
AHAP
14/10
climb as high as possible

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Meg

From my Beginning to Yours #2

This past Friday I read a group of inspirational quotes related to choices, exercise and good health. After my workout Wednesday I looked back on this one in particular, “Most obstacles melt away when we make up our minds to walk boldly through them” – Orison Swett Marden.  As I was driving home I began to think about that last hour and really criticize myself.

I felt disappointment in scaling I needed to do and an overall WOD of just feeling off. As the day went on I realized I was really most upset by my inability to do any semblance of a head stand. I did, however, complete my first sets of free weight bench press, sandbag  carry etc. and in the middle of it all heard the support of my Coach, Rochelle, telling me that I don’t give myself enough credit for my current capabilities. Maybe at this point you are thinking “OK, Meg, where are you going with this”?  My point is- I got in my own way! There is a difference between knowing my body’s physical limits and creating new ones out of self-doubt and a lack of faith that I can do what I set out to do.

When I exercise the only one I need to worry about and compete against is the me from yesterday. Push harder, be stronger, and believe that I can do what I couldn’t before.  No matter where you are on your fitness journey there are things each one of us could improve on. SO, as I work to be mindful of each tiny victory I invite you to be mindful of your own personal journey and celebrate each of your successes no matter how small because each one matters!

My box jump height is 12 inches right now. I know it could be higher and one day will be but my success this week includes jumping 10 more than last week and maybe next week I’ll jump 10 more and add some height. I won’t be fooled to think there won’t ever be a moment of disappointment, plateau hit or tear shed but I will be mindful and give each tiny success the acknowledgement it is due and you should too!

In other news: I’ll be having my measurements taken this coming week for the 1st time since beginning this journey in May. I’m looking forward to sharing the inches lost with you all soon! Thank you to each and every one of you reading this and the support that you share! Come join me!

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WOD & SKILL

SKILL
Bench press, 5×3

WOD
3RFT of
8 split snatches
7 bar muscle-ups
400m run

RX
115/75

INT
105/65
banded bar mu

SCALED
95/55 or lower
jumping bar mu

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Independence Day WOD

This Saturday we will do a Independence Day WOD in the Rehab class at 8:30am. The theme is red, white, and blue to celebrate this great day. We will not have a mobility or lifting class. This Saturday is the first day of endurance training at 7:30am. Sign up on mindbody and join us on Saturday wearing red, white, and blue proudly!

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WOD & SKILL

SKILL
6×3 PWR snatches & cleans

WOD
6min AMRAP of
7 strict press
7 lateral jumps over the bar

RX
95/65

INT
85/55

SCALED
75/45 or lower

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marcus

Athlete of the Month – Marcus Krefting

I have never really considered myself an athlete.  I have done things that athletes do. I have climbed mountains, run marathons, done long distance bike rides, but never in a serious manner like an athlete would do them.   It was always just for the experience rather than attempt to be good at whatever the challenge of the week was.   When I was young, I was always active enough through work and martial arts that I didn’t really “workout”.    I would train for the challenge of the week/month but never in a class or group.    When I was stuck on a ship in the navy, I would use the gym to keep some semblance of physical activity but I hated the place.  It was full of machines and devices that I had no idea how to use.  To be honest, it was very intimidating. I have had various gym memberships over the years and I have only ever used the treadmills and rowing machines.  I would never dare to use the weights.  I had no idea even how to start.  I have always believed that I could to rise to any physical challenge.  In 2013, I trained for and ran a marathon while working full time and going to school full time.  It wasn’t my best time but I was the only one of the seven people in my class that signed up to finish.  When it was over, I lost my motivation to workout. I was bored of running and began to notice that I wasn’t the physical specimen that I pictured myself to be.  I knew I needed to make a change.  I came to the conclusion that I simply could not push myself hard enough when I worked out and that a class might be the way to push myself harder.  Crossfit seemed to be about pushing yourself and  a chance to learn how to lift weights.  I did some research and signed up for the free introductory class.

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I walked in the introductory class thinking I was in reasonable shape. I staggered out wondering how I could have gotten so out of shape. That belief that I could rise to any physical challenge was completely shattered.  Those first classes were a lesson in humility. I would be sore for days afterward.  Everyone was faster and stronger than me.   I didn’t like going to class but I didn’t like the body I had before I started Crossfit even more.   Slowly I began to like coming to class.   It was an odd change, rather than doing an exercise just to do it, I found myself trying to do well.  For the first time in my life, I began to look forward to going to the gym.  I credit all the fine instructors at Crossfit TNT, that so patiently worked with me and pushed me to do more, for the change in attitude.

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Today, I am in the best shape of my life as I approach my 40th birthday.  I always believed that I could handle whatever physical demands life could throw at me.   Today, thanks to Crossfit TNT, that belief might actually be justified.

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New Class! – Endurance Training

This Saturday we will start a summer endurance class. These classes will run through the summer until the weather stops us. The main focus of the class will be to work on endurance. This class will involve a lot of running, however, it will not be limited to running only. Implements such as jump rope, rower, body weight movements will also be used in this class. Just as any of our classes that are offered we can modify the workouts to suit your personal need. Variables such as intensity, volume, distance, repetitions, and type of movement can be regressed or progressed to a suitable level. If you are an avid runner or hate running this class will have something for you.
Endurance is an absolutely vital skill for health and fitness. Being able to work at a high intensity for longer durations is a phenomenal skill and a lot of work is needed to develop it. Being able to aerobically produce energy to sustain work makes you more efficient at life and shorter WODs. Having great endurance (oxidative capacity) makes it easier for you to recover from short & intense bouts of exercise as well as recovering from session to session.

Running is a skill that requires practice and technique work. Each sessions will include running drills to help improve your mechanics which leads to less energy wasted during your running as well as decreased risk of injury. If you think that running is terrible then your technique probably needs some work. Running can be more smooth, effortless, and enjoyable through some minor technical improvements.

This class will improve your oxidative capacity meaning less “huffing and puffing” in WODs and life. Have a 5K you are training for? 10K? marathon? This class will prepare you for future races. Most of you lift heavy often and go hard in shorter workouts regularly which is awesome, however, if you neglect longer and lower intensity efforts then you are leaving some fitness stones unturned. Our endurance is hugely important for performance and this endurance class will help you grab some of the low hanging fitness fruits that you have been missing.

 

Class example:

Warm up

  • Dynamic warm-up for running/rowing/jumping
  • Mobility work focusing on common issues that limit proper running technique
  • Activation exercises focusing on using the right muscles for the movements

Skill

  • Running mechanics drills
  • Short distance technique work

Endurance work

  • Variation of distances, intervals, tempo, etc.
  • Main focus can be on shorter intervals (50-400m), longer intervals (400+m), and time trials for longer distances. Some days we will venture out to tracks and trails.
  • All of these workouts can be scalable. For example 400m can be scaled to 200m, 1 min of rest can be increased to 2 min, rowing can substitute running for lower impact, etc.

Cool-down

  • Lower intensity work for recovery

Mobility

  • Focusing on keeping the feet, ankle, knee, hip, and low back happy.

 

This class will help improve your technique and increase your aerobic base. This is a vital part of your fitness that you should not neglect. The program will be inspired by Brian Mackenzie from CrossFit Endurance, Kelly Starrett from MWOD, Dr. Nicholas Romanov developer of the Pose method, and Chris Hinshaw from the Aerobic capacity seminar.

The first class is this Saturday, July 4th at 7:30am. This is a great time to beat the heat and crush some weaknesses. If you have any question about the class, programming, personal training, and etc. email oscar@crossft-tnt.com

Oscar Isacsson, M.S., CSCS, CF-L2

 

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WOD & SKILL

SKILL
Gymnasty
5 high jump burpees
:20 headstand
5 v-outs

WOD
Strongman WOD
2min of work, 1 min to rotate
Sandbag carry
Zercher carry
Bench press max reps

RX
AHAP
115/75

INT
AHAP
105/65

SCALED
AHAP
95/55 or lower

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Tees and tanks coming soon!

Are you ready to get some new TNT gear? We have new T-shirts and Tanks in the making.  We have 2 men’s style with the blue writing, and 2 female styles with the pink writing (pictured above).  You may pre-order yours by clicking the link below, and filling out the size, quantity, and style you would like. If you have any questions, e-mail membersrock@crossfit-tnt.com!

Pre- Order ‘Today Not Tomorrow': Order here!

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WOD & SKILL

SKILL
Snatches & cleans
6×3, EMOM

WOD
21-15-9
Squat box jump
KBS

RX
30/24″
70/55

INT
24/20″
62/45

SCALED
20/16″ or lower
55/35 or lower

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