Blog | Crossfit-TNT | St. Charles, MO

From the Blog

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REHAB SATURDAY

 

WOD
15 MINUTES AMRAP
10  tire  flips  (hap)  
15  DB walking   lunges  
20  DB STO

RX
40/30

INT
35/35

SCALED
30/25 or lower
Lunges no weight

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WOD & SKILL

 

SKILL
E:15 for 16 INTERVALS
2 Burpees

WOD
*REST 1 MINUTE between rows
100  meter  row  
200  meter  row  
300  meter  row
400  meter  row
500  meter  row
500  meter  row
400  meter  row
300  meter  row  
200  meter  row  
100  meter  row

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Oscar’s Training Articles – Low Back Pain

Low back pain can be caused by many different factors and most people have experienced some form of it.  Having a healthy spine is an incredibly important part of being healthy and there are many actions you can take to make sure it stays healthy or decrease your back problems. The first step is to find out what is causing the problem which is easier said than done. It will most likely be movement and position related, hunched over right now maybe? Having a good posture when lifting and performing daily activities will significantly decrease the stress on your spine.

    One of the most important factors that affect low back pain is not the flexibility or max strength but rather muscular endurance of the lower back muscles. Having a good muscular endurance is a safe-guard against low back problems. If the muscles of the low back fatigue quickly then the stability of the spine is decreased. A person could potentially have a very flexible lower back paired with a huge deadlift and still experience lower back pain. So how do you know if you have a good or bad low back muscular endurance? Try hopping on the GHD facing down with the pads on the upper part of your legs and hang out horizontally as long as you can. An Iranian study with 600 subjects showed that the people without lower back pain could hold themselves up for a minimum of 80seconds for men and 57 seconds for women. Now these numbers are based on regular people who might live a sedentary lifestyle. The demand for an even better low back muscular endurance will most likely be even higher for a crosfitter.

If you do experience lower back pain then you need to have a plan to solve your problem. These are the steps that are recommended by Dr. Stuart McGill whom is an authority on the topic.

  1. Corrective Exercise – Perform movements that you are able to do without pain. Resistance training is an effective way to treat the problem so make sure you stay active. Examples of corrective exercises can be superman holds (ground or GHD), planks, 1-hand kettlebell carry, bottom-up kettlebell carry, “backbone ritual” (see video), ring rows, v-outs (rings), Russian kettlebell swings, and etc.
  2. Groove appropriate and perfect motion and movement patterns – Practice the movements that give you trouble and perfect the form and control. Do them as slow and light as you need to and increase speed and load gradually once the movement is performed the right way.
  3. Build whole body and joint stability. The hips needs to be mobile while the lumbar spine does not, it needs to be stable.
  4. Increase endurance (local muscular endurance, not cardiovascular capacity) – The spine will become more susceptible to injury ones the stabilizing muscles fatigue. Make sure that they don’t fatigue.
  5. Build Strength – Don’t worry about the 5thstep until you have gone though the previous ones. This does not only apply to people who suffer from lower back pain, it applies to everything we do in the gym. For example if you cannot perform a proper air-squat, then you should not test your 1RM back squat.
  6. Develop speed, power and agility – Performing the movements with higher speed is the final step.

This process will not be achieved quickly and requires some diligent work. Practice does not make it perfect, practice makes it permanent, and perfect practice makes it perfect. An exercise done 90% correct is 100% wrong every time it’s performed.

This video features some back-friendly exercises that will help your spine: https://www.youtube.com/watch?v=FuAXfsJyZtc
(marksdailyapple.com)

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(restoremyposture.com)

Oscar Isacsson, CSCS, USAW-1
CrossFit TNT Coach

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WOD & SKILL

 

SKILL
E:  15  for  16  INTERVALS
3 Clean & Jerks
85/55
75/45
65/35

PARTNER WOD
FOR TIME
60  ball  slams
50  SDHP
40  ball  slams  
30  burpee  tuck   jumps
20 ball slams
10 deadlifts

RX
40/30
95/65
315/205

INT
35/30
85/55
285/175

SCALED
30/20
75/45
255/145 or 75% or 1rm

 

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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

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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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