Blog | Crossfit-TNT | St. Charles, MO

From the Blog

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WOD & SKILL

SKILL
Gymnastics Push-ups

WOD
14.5
for time:
21/18/15/12/9/6/3
Thrusters
Bar-facing burpees

RX
95/65

INT
65/45

SCALED
45/33 or lower

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ATHLETE OF THE MONTH – JOE PERRY

When Rochelle told me a few weeks ago that she needed to talk to me about something, I had no idea what it could possibly be about. When she told me I was selected for Athlete of the Month for March, I was really surprised because I only attend TNT two times a week and I do not really consider myself a CrossFitter. I would describe myself more as a cyclist who does CrossFit two days a week. We all know that I can ride a bike all day long, but put a bar and some plates in front of me and I start to cry a little bit on the inside, especially if the WOD includes OHS. My journey in CrossFit started over three years ago when Rochelle came to bioMérieux to do a CrossFit demonstration at the request of one of my coworkers who attended TNT at the time. My interest in CrossFit was not necessarily motivated by a need to lose weight or live a healthier lifestyle. I race mountain bikes for Momentum Racing and I thought CrossFit would be a good way for me to improve my leg strength and increase my power on the bike. I liked what Rochelle had to say about CrossFit TNT and the variety of the WOD programs really appealed to me and I decided to give it a try.
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I signed up and went through the foundation classes with no problem and was ready for my first group class WOD, or so I thought. I walked up to the board and realized that my first WOD was the Filthy Fifty. I had no idea what that was, but I soon found out. It was awful, especially the burpees. I was so close to vomiting during the burpees and wanted to quit so bad, but my coach wouldn’t let me rest too long and Rochelle kept encouraging me from the sidelines to drop down and do one more burpee. I eventually got through what I considered to be the toughest workout of my life and I was hoping that not all the WODs were like that. It was a very humbling experience. When I came back a few days later for my next group class, I wasn’t sure how I was going to get through it. I was so sore from the Filthy Fifty that I could barely walk, but I knew already that CrossFit was going to take my fitness to the next level.
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My first year at TNT really had some ups and downs and I wasn’t sure I could continue with CrossFit. I was really struggling to find the right balance between cycling, CrossFit and the constant soreness. I came close to quitting a few times because of some lower back issues from a previous injury in my teens and I was getting frustrated with some of the Olympic weight movements . . . . . which leads me to a few thoughts. Some key lessons that CrossFit has definitely taught me is to check my ego at the door and know my limitations. Once I started listening to my body and stopped constantly trying to compare myself to others at TNT who were much younger than me or who could lift more weight, CrossFit became much more enjoyable. Two years later I still struggle with some of the Olympic weight movements, I can’t seem to follow directions very well, and I am not sure I will ever get a muscle up; however, Courtney told me a couple of months ago that I have the prettiest double unders at TNT so I will take that as a win. Striking the right balance between CrossFit and racing my bike is still really tough but I plan on sticking with CrossFit TNT for as long as I can. CrossFit has not necessarily made me faster on the bike, but it has helped prepare my body for the beatings that mountain biking and racing can dish out. More importantly, I am in the best shape of my life at 47 and there is no doubt in my mind that CrossFit TNT and the coaches played a huge role in getting me there.
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I would like to thank Rochelle and CrossFit TNT for selecting me as Athlete of the Month for March. There are much more deserving athletes, but it is an honor to be recognized. The staff, coaches, and other athletes at TNT are amazing and I love everything about CrossFit TNT from being corrected by Rochelle three of four times a night when she’s coaching to the Swedish Rave on Oscar’s playlist, but I do have a couple of suggestions before I go . . . . . In honor of my selection as Athlete of the Month for March I propose that TNT bans Ryan from wearing any and all Chicago Blackhawks paraphernalia and no WOD should include OHS during the month of March. That is all. Cheers . . . . . Joe

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REHAB SATURDAY

WOD
13.3
12 min amrap
150 wall balls
90 DU
30 muscle-ups

RX
20/14 9ft

INT
20/10 9ft
bar muscle-ups

SCALED
16/10 9ft
5 DU attempts, finish with singles
10 CTB pull-ups or jumping
& 10 ring dips

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WOD & SKILL

SKILL
Snatch Complex

BENCHMARK WOD
“Elizabeth”
21-15-9
Power Cleans
Ring Dips

RX
135/95

INT
125/85
red band only

SCALED
115/95 or lower
parallettes

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WOD & SKILL

SKILL
Double KB Swings

WOD
11.2
15 min AMRAP
9 deadlifts
12 push-ups
15 box jumps

RX
155/100
24/20

INT
145/90
20/20

SCALED
135/80
squat stand push-ups
16/16 step ups

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REGISTRATION IS NOW OPEN FOR OUR FAT BURNING CLASSES!

Registration is open for the Fat Burning classes! Classes start

THIS SUNDAY, MARCH 1ST!

For all new members please follow below. For all CrossFit members, this class will come out of your membership just like all our other classes and specialty classes.

https://clients.mindbodyonline.com/classic/home…
* Enter in a username and password.
* Fill out the information and agree to the waiver.
* Then click on the tab that says Fat Burning Class.
* Once you click on your class it will prompt you to choose the one time drop in for $10 or the $75 punchcard.
* You will have to sign up for each class that you take so the coach knows who is in class. 

Other information that was missed on the previous post.

* We have babysitting every Monday & Wednesday for the 10:15am classes. $1per kid, cash.
* Please sign up for babysitting under the babysitting tab (no charge) so the babysitter knows how many kids to expect.
* No, you do NOT have to be CrossFit TNT member in order to take the Fat Burning Class. You only pay for the drop in or the punchcard.
* The punchcard is not a real punchcard. Every time you sign up for a class, you will see how many more classes you have left.
* The punchcard has a 2 month expiration from the date of purchase.

Fat Burning Class pdf
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WOD & SKILL

SKILL
Muscle-Up transitions

WOD
4 Rounds for Time:
7 Muscle-Ups
11 Thrusters

RX
115/75

INT
95/65
bar muscle ups

SCALED
75/45
10 CTB pull-ups or jumping
& 10 ring dips

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NEW FAT BURNING CLASS- STARTS SUNDAY, MARCH 1ST

Fat Burning Class pdf

This will start Sunday, March 1st, 2015

*We are located next to Pump It Up and the Batter’s Box on New Town Blvd. Conveniently located to many businesses and neighborhoods.

*CrossFit TNT has 2 showers in the Women’s and the Mens restroom for convenience after your work out.

*Each class will be instructed by a coach. We make sure that no one will get injured or hurt. We modify movements if some are more advance then others. We can also push those who are more athletic to challenge them.

*This is a half hour class to get those in and out so they can get in a good work out.

*We have the following Fat Burning Classes available:
Sundays at 8:15am. 
Mondays and Wednesdays at 10:15am, 12:15pm and 8:00pm.

*The cost is $10 a class if you just want to drop in or try it first. Or $75 punchcard for 10 classes!!! Of course the punchcard is the way to go which ends up being $7.50 a class.

*We also do a lot of Nutrition Challenges and would love you to learn about the right foods to put in our bodies.

 

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