Blog | Crossfit-TNT | St. Charles, MO

From the Blog

Ogar Nanos for Sale

If you want to help us achieve our goal of raising $100,000 for Kevin, you can make a donation or purchase a pair of Ogar Strong Nanos. These Nanos are for sale for $200 cash, or $250 check. If you wish to pay with a card click here. They are available for pick up at CrossFit TNT for $250 (card) and for $350 (card) if you are unable to pick them up at our gym. Thank you to all who were a part of the Battle for Courage.

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WOD

 

WOD
FOR TIME
1 MILE SLED DRAG

RX
45/35

INT
35/25

SCALED
25/15 or lower

 

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SUNDAY FUNDAY

 

WOD
3 RFT
12 kb thrusters
10 double kb swing
8 kb push up

RX
55/35

INT
45/30

SCALED
35/25

 

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REHAB SATURDAY

DARIN’S BIRTHDAY WOD
AMRAP 21 MINUTES:
9 Box Jumps (30/24)
14 DB Snatches (50/35)
40 DBL Unders
*Alternating arms for db snatches

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Oscar’s Training Articles – Rowing

The rower is a great tool for metabolic conditioning and improving work capacity without putting any impact or eccentric load on the body. Being inefficient on the rower will slow you down considerably so here are a couple of things to think about when you row.

The stroke rate is the number on the bottom left on the screen. It tells you how many strokes you take on average per minute. This number is very important for your rowing efficiency. The stroke rate should be around 18-30 depending on the distance or interval (fewer strokes for longer distances and more strokes for shorter distances). This number should be consistent throughout your row in order to control the pace. If the stroke rate is high (30+) with a slow split time (+2:30/500m) that means that the rowing stroke is inefficient.

The split time is the big number on the middle of the screen. It tells you how much power you are producing. The split time should be consistent all throughout the row. The stroke rate and split time are the most important numbers on the screen and you should strive to keep the both as consistent and low as possible.

The key to creating power on the rower is the same as for any of the movements we perform in the gym and that is moving with good technique. The mechanics of the stroke is similar to a power clean. The power is created from the legs and hips and transferred to the rower through your arms. You would never power clean with a rounded back and an early arm pull and the same technique should be applied to the rower.

The damper setting (marked 1-10 on the side) is not a resistance but rather like gears on a bike. They are all appropriate at different times and the setting is very individual. Figuring out what the right damper setting is done through trial and error. Get on the rower and row some intervals, monitor where you produce the most power and can keep a consistent pace. The damper will generally be set higher for shorter distances and lower for longer distances. If you are unsure where to set it try 5 as a starting point and experiment.
Row 1 Row 2 Row 3
(www.hyperfitusa.com)

World records:
500m
Leo Young – 1:10.5
Lexie McAndrew – 1:26.5

10 000m
Jean-Christophe Rolland- 31:36.5
Line Espedal – 35:55.0

Oscar Isacsson, CSCS, USAW-1
CrossFit TNT Coach

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WOD & SKILL

 

SKILL
E: 2 MINUTES
5×3 Deadlifts
*Start at 50% of 3 rep MAX

WOD
3 MINUTES AMRAP for 5 ROUNDS
3 power snatches
6 push ups
9 wall ball
*REST 1 minute between rounds

RX
135/95
20/14 10ft

INT
115/85
16/13 10ft

SCALED
105/75 or lower
14/13 9ft

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Gym Rearranging

Gym NEWS! We are in the process of building awesome cubbies that will hold everyone’s gear in place of the lockers. All Access members will receive a guaranteed spot to put their stuff/shoes in. For now the lockers and shoe shelves are being moved by the TNT wall. Please put all bags/personal items over by the lockers.

Thanks!

 

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Mobility & Flexibility Challenge

Where are all the pictures of the mobility work?!
6am/6pm class is right now in a tie with the 1pm/2pm & 4pm class thanks to great contributions by Megan and Michelle.
We have plenty of more time until the challenge ends (Oct 4th) so make sure you don’t forget to snap a picture of your awesome mobility work and post it to the TNT page on Facebook.
Happy stretching!

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WOD & SKILL

 

SKILL
E: 3 MINUTES
5×5 Overhead Squats
*start @ 50% of 5 rep MAX

WOD
FOR TIME
1,000 Meter Row

 

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WOD & SKILL

 

SKILL
E: 45 for 30 INTERVALS
1 Power Snatch
*80% of 1 rep MAX

WOD
2 MINUTES to FIND:
MAX Reps Back Squats

RX
255/155

INT
235/135

SCALED
215/115 or lower
75% of back squat

 

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