Blog | Crossfit-TNT | St. Charles, MO

From the Blog

New Cubbies!

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Cubbies are here! Reserve them now to get the spot you want! These are for All Access Members, all you have to do is make a label with your name on it and claim your cubby. They are the black cubbies by the PVC pipes. The label maker is on WOD book stand.

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WOD & SKILL

 

 

SKILL
E: 2.5 MINUTES
5×3 Front Squats

CONFUSED JACKIE
FOR TIME
1,000 Row
30 Pull Ups
50 Thrusters

RX
40/35

INT
45/35
1/2 Pulls Ups & 1/2 red band

SCALED
35/25
Banded Pull Ups

Post results to comments (include scaling notes).

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WOD & SKILL

 

SKILL
E: 20 for 16 INTERVALS
2 strict pull ups

WOD
3 RFT
50 KBS
30 wall ball

RX
55/35
20/14 10ft

INT
45/30
16/13 10ft

SCALED
40/35
14/13 9ft

 

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WOD & SKILL

 

SKILL
E: 2.5 MINUTES
5×3 Push Press

WOD
5 RFT
bear crawl around rig
40 air squats
40ft handstand walk

RX
if you fall start over from beginning

INT
if you fall start from where you fell

SCALED
80 sec HS hold against wall

 

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SUNDAY FUNDAY

 

WOD
5 RFT
200 meter run
10 DB snatches
10 ring push ups

RX
50/35

INT
45/30

SCALED
40/20 or lower

 

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REHAB SATURDAY

 

WOD
FOR TIME
1,000 meter row
THEN
15­-12-­9
Clean & Jerks
KBS

RX
185/120
70/55

INT
165/110
62/45

SCALED
135/95 or 60% of 1 rep
55/40 or lower

 

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WOD & SKILL

 

SKILL
E: 15 for 16 INTERVALS

3 jump split lunges

WOD
5 RFT
4 MINUTES AMRAP
REST 1 minute
deadlift
hang power clean
squat clean
push jerk

RX
185/120

INT
165/110

SCALED
105/75 or lower

 

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Oscar’s Training Articles – Head Position

Maintaining a neutral (natural s-curve) spine is fundamental to the compound movements we perform at TNT. A stabile and neutral spine will help you to perform better when squatting, deadlifting, cleaning, snatching, KB-swinging, etc. as well as decreasing the risk of injury. Lifting with a flat and neutral lower-back will help you to move more weight safely with the two biggest faults being over-extension (arching too much) and flexion (rounding your back). This principle applies to every segment of your spine, including your cervical spine (neck).
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A common fault when deadlifting, squatting, and doing pull-ups is tilting the head backwards (over-extending). This creates pressure on the vertebral column and immediately decreases the power that can be produced. The same thing happens if a person tilts the head forward, which happens when an athlete looks at their feet with a load on their back or overhead.

Whenever you neck is out of position you will decrease your power and increase the risk of injury. Your eyes should still be looking towards the horizon or slightly above it and this can easily be done without compromising your neutral spine. What is your neck doing when you are deadlifting, squatting, or doing pull-ups?

 

Video on neutral neck by Mike Robertson:
https://www.youtube.com/watch?v=cdesVZ7BP9M

Kelly Starrett demonstrates the immediate power loss from a poor neck position: https://www.youtube.com/watch?v=3jgZ6OvZOyU

 

Oscar Isacsson, CSCS, USAW-1
CrossFit TNT Coach

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WOD & SKILL

SKILL 
E: 2.5 MINUTES
5×3 power clean

BACKWARDS ELIZABETH
FOR TIME
9-­15-­21
ring dips
power cleans

RX
135/95

INT
115/85

SCALED
105/75 or lower

 

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Bring a Friend Night is TOMORROW

BRING A FRIEND NIGHT IS TOMORROW. Don’t miss out on this opportunity to show off your fitness on Thursday, October 16th at 7:30pm. It will be a one hour class that will include fun, informative and challenging movements. Have your friends create a user name and password on TNT’s website. After they have created that user name they will be able to sign up under the bring a friend class. And yes you can bring more than one friend! You will also need to sign up under the same tab. We are excited to meet your friends and get them as excited about CrossFit as we are!

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