Blog | Crossfit-TNT | St. Charles, MO

From the Blog

Athlete of the Month- Griffin Stiens

         Wow – athlete of the month: a very humbling, yet motivating feat. I am honored to have been chosen for this, and I could not be more thankful to Ro and the rest of the coaching staff at TNT for nominating me. So, my essay begins. I was introduced to CrossFit during the winter of 2013, when I was telling my good friend Devin Cargill that I was having trouble losing more weight. I asked him what he did to stay in shape, and he told me he did CrossFit at TNT on New Town Boulevard. I said, “CrossFit? What the hell is that?” These questions lead to many hours investigating the internet for videos, blogs, anything to explain what exactly this training methodology was. Still with not much of an answer, I decided to attend the free class that TNT offers. I was so nervous for it, that I actually convinced Devin to come with me and go through it with me. I don’t remember exactly what I did in that class, but whatever I did it clearly convinced me to go home and talk to my parents about possibly becoming an official member. The first reaction from my parents was the same that I initially had, and then it was, “Wow. That’s expensive.” So, I decided to take on a job at Kohl’s (yes, go ahead and laugh). I did not even know much about CrossFit, yet I wanted to work endless hours so I could pay for it. There was just something about it. My journey in CrossFit officially began in December, and man has it been a ride. My progress was probably the slowest I’ve ever seen, but I was determined to get better. I went as many times as I could every week, and I began to improve more rapidly. However, the most improvement I have seen throughout my entire one year doing CrossFit was definitely in the past 3-4 months. My lifts have gone up exponentially, I have more endurance during work outs, and I’ve begun to learn certain movements that I’ve struggled with my entire time at TNT – pull ups. Dear God how I hated these, and in a sense I still kind of do, but I also love them. It’s kind of funny looking back and thinking about how I used to not even be able to figure out the kipping motion. For a long time I could not even do kipping pull ups without a band. Despite these obstacles I’ve had to face, I have overcome them, and just the other day I chained together my first set of 10 butter fly pull ups. It was so exciting for me, but of course Josh Huck was right there next to me to yell “NO REP!” Got to love that guy. To wrap it up, I have made tremendous progress. It may sound self-absorbed, but I know what I have accomplished and how hard I had to work. And I am extremely proud to say that because of CrossFit, I have become the most fit I have ever been in my entire life, and it is going to be what gets me prepped for BUD/S (Basic Underwater Demolition SEAL Training) when I go after college. I have come to love CrossFit with all of my heart, and I owe a lot of gratitude to Devin for introducing me to it. If he hadn’t, I do not know if I ever would have decided to try it. He is essentially the reason I have become the most fit I have ever been. In addition to that, I owe my life to all of the coaches at TNT. They have given me a home away from home, and somewhere to work my ass off and still have fun doing so. Although I will be going away for college, I will continue my CrossFit career at CrossFit Fringe in Columbia, Missouri! Do not worry. I will never forget where it all began…EMBRACE THE SUCK! 

1962849_10152455981959007_5663815870733474581_n

10150619_324413347738184_7274888851416002626_n

10435636_10152455214804007_6819458288664395003_n

 

Read More »
DSC_0438

SUNDAY FUNDAY

WOD
3 Rounds for Time of:
15 Push-ups
:30 top of push-up hold
300ft farmers walk

RX
Wear a vest AHAP – kb or plate pinch

INT
Wear a vest AHAP – kb or plate pinch

SCALED
AHAP – kb or plate pinch

Post results to comments (include scaling notes).

Read More »
DSC_0571

REHAB SATURDAY

WOD
“Bulger”
10 RFT
150m Run
7 C2B Pull-ups
7 Front Squats
7 HSPU

RX
135/95

INT
Pull-ups
115/75
1/2 ab-mats

SCALED
Assisted pull-ups
95/65 or lower
Push-ups
*the # of rounds can be modified

Post results to comments (include scaling notes).

Read More »
DSC_0442

WOD & SKILL

SKILL
PWR Snatch Complex

PARTNER WOD
80 reps/ft of:
Burpees
Sit-ups
OHS
HS-walk
1 person working at a time
“tag off” for every transition

RX
75/45

INT
65/38
Wheel Barrel

SCALED
45/33
160ft bear crawl

Post results to comments (include scaling notes).

Read More »
weight loss

Oscar’s Training Articles – Weight Loss and Improving Body Composition Part 2

It’s theorized that everyone has a body fat set point where your weight is easily maintained without much effort. This might be lower for some people and higher for others. A persons body weight usually does not fluctuate a lot. We have a wide variety of mechanisms that controls our loss and gain. It’s whenever this homeostasis (balance, stability) is disrupted that makes it a little more difficult to change or weight. For people trying to gain weight they will experience a decreased appetite as well as an increased energy expenditure. For people trying to lose weight they will experience increased appetite, decreased energy expenditure and etc. Once a “new” weight is reached, for example someone managed to lose 20 lbs, the initial stage at this new weight will be the hardest due to the feedback loops that try to get the body weight back to homeostasis. The good news is that the longer someone can maintain a weight loss the easier it will also become. The maintenance phase of weight loss is absolutely crucial and it’s because of this very reason a person can change their set point and have successful long term weight loss.

Most fad diets have a long list rules or foods that are restricted/”off-limits”. This can lead to some OK short term results but it causes long term issues. It’s been shown in studies that the more dietary restriction a group is given their levels of anxiety and preoccupation with food increases. Food restrictions has also been shown to increase binge eating in dieters. This shows that a balanced approached can be very beneficial for health and weight loss. Can someone be successful at losing weight while enjoying some ice cream every now and then? Yes of course. If you have a long list of foods that are “evil” and can never be consumed then you might be setting yourself up for being anxious and for binge eating.

Carbohydrates, fats, protein are the macronutrients of our diets. These are all useful for health and weight loss and not a single one should be excluded from the diet. All of these macro nutrients can be used for energy and all of them can be stored as fat. None of these are “evil” and all of them should be a part of a balance diet. Carbohydrate and fat needs will vary a lot from person to person. This means that it will take a little bit of experimenting to figure out how much carbs/fats you operate well on. As far as protein goes, it will be beneficial to shoot for at least 1g of protein per pound of lean body mass.

This takes a little bit of knowledge of what’s in food. What’s a carbohydrate source? what’s a protein source? what’s a fat source? How many grams of protein do I consume per day?

Here’s some homework for you that will increase your knowledge, awareness, and chance for successful weight loss.

  1. Write down what you eat. Be specific with the quantities.
  2. Do it for 2 week days and 1 weekend day.
  3. Crunch the numbers. Use the internet to figure out some numbers of what your average day looks like (You should have numbers for grams of carbohydrates, protein, fat, water intake and calories).

This is not something that I recommend for everyone to do on a regular basis but it’s a great way to get more insight into what your diet actually looks like. If you have never done this before then you are up for some great insights.

Set point theory: http://www.fasebj.org/content/4/15/3310.full.pdf

Restriction & anxiety: http://www.andjrnl.org/article/S0002-8223(96)00161-7/abstrac

 

Oscar Isacsson, CSCS
CrossFit TNT Coach

 

Read More »
DSC_0532

WOD & SKILL

SKILL
MOFO of:
BS & Press

WOD
Tabata Dips & T2B
4 min total

INT
Red band only
Knees to chest

SCALED
Parallette dips
Sit-ups

Post results to comments (include scaling notes).

Read More »
DSC_0514

WOD & SKILL

SKILL
MOFO of:
Thrusters & DL

WOD
250m Row
15 KBS
25 Burpees
15 KBS
250m row

RX
70/53

INT
62/40
20 Burpees

SCALED
53/35
15 Burpees

Post results to comments (include scaling notes).

Read More »
DSC_0171

WOD & SKILL

SKILL
Find 1RM of:
PWR Clean & PJ

WOD
10-1 of:
Pull-ups
Push-ups
V-ups
(55 reps each)

INT
9-1 (45 reps each)
Assisted pull-ups
Push-ups on Squat Stand
Tuck-ups

SCALED
1-8-6-4-2 (30 reps each)
Assisted pull-ups
Push-ups on Squat Stand
Sit-ups

Post results to comments (include scaling notes).

Read More »
DSC_0344

WOD & SKILL

SKILL
8 min KB AMRAP
8 Windmills each arm
4 Arm-bar stretches each arm

WOD
“Kelly”
5 Rounds for Time of:
400m Run
30 Box Jumps
(regular)
30 Wall balls

RX
24″/20″
20/16

INT
5 RFT
200m Run
25 20″/14″
25 16/12

SCALED
5 RFT
200m Run
20 16″/10″
20 14/10 or lower

Post results to comments (include scaling notes).

Read More »