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Monday, February 28, 2011

New Schedule this Week!

This weeks schedule is as follows...




Open Gym: M-F

This is for THIS WEEK ONLY!! The new schedule will be composed and illustrated in the newsletter and at the box. Shorter open gym hours will make for Oly/Technique classes and another class on Friday afternoons.

WOD/Newsletter/Paleo Challenge

Hybrid: 10x2 Front Squat (3-2-0-1)
5 Rounds:
-5 Hang-Squat Cleans
-7 CTB Pull-Ups
-9 Ring Dips

5 Rounds
12 Deadlifts
9 Power Cleans
6 Push Jerk

Announcements: The newsletter for March is under construction. I know the February newsletter did not reach everyone due to a new e-mail I am using BUT I have a sign-up list in the gym today. Sign up with a current e-mail address (This is for everyone) so I can have it for a new e-mail list. Highlights of the newsletter include new classes, goals list, and possible upcoming events.

Paleo Challenge: We will be meeting this Thursday, March 3rd, following the 5:30 class.

Friday, February 25, 2011


There will be NO Saturday Morning Class this weekend! Ben and other Crossfitters may be going to an on-site location for a WOD (Possibly Stankowski) weather pending.

WOD: For Time
Row 1000m
100 Double Unders
50 Burpees
25 Pull-Ups

Hybrid: Max Effort
Strict Press: 1-1-1-1-1-1-1

Thursday, February 24, 2011

Active Rest Day/Hybrid WOD

ATTENTION: Saturday morning 10am Class will be Canceled. Unfortunately, I have some things to to take care of back in St. Louis. Post comments to see if you guys want to do an "On-Site" WOD Saturday morning if the weather permits.

Crossfit Athletes, today is your Active Rest Day. C'mon in and work on some skill/muscular balance work for about 20 minutes and hit the road!

OH Squat 10x2
Snatch-Grip Deadlift 9x3

WOD: Death By Hang-Power Snatch
Perform 1 Hang-Power Snatch the first minute, 2 the second minute, and so on until the allotted reps cannot be complete within the minute.

Wednesday, February 23, 2011

Feb 23, 2011

Hello Crossfitters!

I want to hear from YOU. I want critique. The gym, the equipment, how I coach, etc...In order for this box to get to its full potential, I need to know what everyone thinks. I appreciate any input good or bad, give it some thought and post away...

WOD: 21-15-9
Power Cleans
Box Jumps
-Every Minute on the Minute, perform 4 burpees.

Hybrid:Rest Day

Tuesday, February 22, 2011


WOD: For Reps...
5 Minutes of Double-Unders
4 Minutes of KB Swing
3 Minutes of Wall-Ball
2 Minutes of AbMat Sit-Ups
1 Minute of HSPU
(Thanks Matt)

Bench-Press 9x3 (3-1-0-1)

"Lynne" 5 Rounds for Reps (No Time Component)
Max Bodyweight Bench-Press
Max Pull-Ups

Monday, February 21, 2011


Hope everyone had a great weekend! Now, its time to get back to it!
Paleo challenge will me this week on Thursday night (Feb. 24) after the 5:30pm class. If you haven't paid your money for the challenge please do so this week. We will be discussing how you handled sweet potatoes and berries so far and what you should be looking out for in the next few weeks.

Crossfitters and Hybrid Participators! YOU NEED TO HAVE REST! A lot of people have been lacking on their rest days which will harm your results. Yes, I program active rest days to keep you loose but you need to have pure rest days as well. Listen to your bodies.

WOD: Cindy or Mary

Cindy: AMRAP in 20 Minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Mary: AMRAP in 20 Minutes
10 Pistols
15 Pull-Ups

Hybrid: Squat Day
Box Squats 12x2 (3-1-0-1)

WOD: Every Minute on the Minute Perform the following for 10 Minutes....
1 Deadlift (315)
2 Burpees
3 Strict Pull-Ups
4 Box Jumps
5 Push-Ups

Every round not completed=10 burpees at the end of the workout.

Friday, February 18, 2011


WOD: "Annie"
AbMat Sit-Ups

9x3 Seated Strict Press

CTB Pull-Ups
OH Squat

Thursday, February 17, 2011

Did you really think?.....

Whats up Crossfitters! Did you really think I would tell you what your WOD was going to be the day before?? Tisk, tisk....It is too nice outside to have a Max-Effort Day (unless your Hybrid system)

WOD: 3 Rounds
Run 600m
15 Deadlift
15 AbMat Sit-Ups

Hybrid: Max Effort Day
Max Deadlift 1-1-1-1-1-1-1

Wednesday, February 16, 2011

Active Rest Day, Make-Up WOD, Announcements!

-Paleo Challenge will be meeting tonight following the 5:30 class (6:00pm-ish). I will have an informational sheet and those who choose it can have their before pictures taken. If you don't want to do the class, you can attend the CSC Nutrition and Fitness Lecture in the other room.
-Shirts are up for order!!! I am placing it at the end of this week so if you want to guarantee that we will have your size, I need you to get me the money and your shirt size before I order them if possible.


Active Rest WOD (Volume Training)
With a 20 minute running clock, every minute on the minute, perform the following...
3,2, or 1 HSPU
4 or 2 Pistols
Scale HSPU or Pistols as needed. Pistols may be switched to deep/elevated lunges.

MAKE-UP WOD: You may come to the gym and make up one of the WOD's you missed earlier this week.

Tuesday, February 15, 2011


T-Shirt orders can now be placed! Stop by the gym if you want to see the mock up!

WOD: 4 Rounds for time
Run 400m (Running is back!!)
Max Pull-Ups
Max Air-Squats
Rest 2 Min

Hybrid: Upper Body Dynamic Effort
9x3 Strict Press
9x3 Weighted Pull-Ups

Ring Dips

Monday, February 14, 2011

Happy Valentines Day!! New Hybrid WOD system starts today!

The new Hybrid Strength system I am programming is Crossfit with a particular emphasis towards developing power and speed much like that of BlackBox. For those of you who want to give it a shot, the class times will start a bit differently than you. I will start the Hybrid groups around 15-20 min after the standard class start time. This will allow the WOD group to get started on Warm-Up and WOD before you. There will be some conflict for bars, weights, etc...but we will do our best. The Hybrid WOD system will also be on a 2 day on, one day off rest ratio.

WOD: AMRAP in 15 Min
2 Rope Climbs
14 Double Unders
11 OH Squat

Hybrid: Squat Day
12x2 Back Squat

3 Rounds for time:
5 Deadlift
50ft Broad Jumps
10 Box Jump

For those of you on the Paleo challenge, we will be meeting Wednesday this week (Feb 16) after the 5:30 WOD class. If that doesnt work for you please let me know ASAP!

If you are interested in being a Throwdown Series athlete (Competing in the WOD's and representing CF United) let me know ASAP!!!

Friday, February 11, 2011


WOD: 21-15-9

OH Squats (115/95)
Box Jump 24in
KB Swings (55/35)

Enjoy! I will be placing the order for t-shirts and a new piece of equipment by the beginning of next week!

There is an affiliate competition coming up called the Throwdown series. Cash and prizes to affiliates and individuals. If you would like to do it, please let me know!

Thursday, February 10, 2011

Active Recovery Day

Our first Active Recovery day today at the gym! Come on in and work on whatever your weakness may be or make-up a WOD you missed from this weeks programming.

Active rest days and rest days are EXTREMELY important! Don't avoid coming in to go do your own WOD. Trust in the programming and trust me. See you today!

Wednesday, February 9, 2011


Hello Everyone,

Hope you are staying warm out there!

Paleo Challenge: Don't forget your homework assignment and to get into the gym and get measured/paid up ASAP! We're going to start strong! For the next week of strictly veggies, meats, and some fruits I want you to go for mix and matching of these food categories. Don't try and get too fancy with recipes just yet. Learn how to properly cook meat, how to contrast flavors, and how to properly time what you are eating. I have sent out the e-mail with the quick info and I will be posting and discussing new stuff with you as we go!

WOD: Tabatta!!
-KB Swing
-AbMat Sit-Ups
-Row (Total Cal)

Tuesday, February 8, 2011


Paleo Challenge Starts TODAY!!! Our once a week meetings will start tonight following the 5:30pm class where we will obtain body-fat percentages, goals, and information. If you absolutely cannot make it to this meeting, get into contact with Nate.

Warm-Up/Skill: Clean and Jerk Movements (Burgener Warm-Up)

WOD: 15-12-9 w/ Sprint in Between
Squat Clean & Jerk
Sprint 40m
Ring-Push Ups

Monday, February 7, 2011


Hello everyone! I hope you had a great weekend and can't wait to get you guys back in for what I will hope to be a full week of programming! Having said that, we are going to have some delays on certain things such as Paleo Challenge. I know the announcement said that the meeting would be last night which was a mistake on my part. Since I have classes this evening I won't be able to do that either. The Paleo Challenge meeting and measurements will be done TUESDAY, FEBRUARY 8th after the 5:30pm Class! If you absolutely cannot make it, get into contact with me asap.

The Bigger/Stronger Hybrid Group will still meet next Monday.

Now, for the main event...
WOD: 5 Rounds for Time:
10 SDLHP (95/65)
20 Push-Ups
30 K2E

Post times and comments...

Friday, February 4, 2011

Todays WOD/Announcements!!!

Glad that the roads are plowed (for the most part) and people are getting back into our box! A few announcements....

Paleo-Challenge: Meeting Feb. 6th at 6:30pm taking body-fat measurements and discussing nutrition. If you want more to take advantage of CSC's Biosignature Practices and have a more accurate understanding as to where and why you are retaining fat, let me know in advance. The Paleo-Challenge cost will be $20 for normal 3-pinch testing and nutritional logs, for those of you who take part in CSC Biosignature the cost will be $227. The biggest difference between standard and biosignature is that standard will only measure at the beginning and at the end. Biosignature you will measure every week and be monitored each week on very specific measurement and weight areas.
I highly recommend the biosignature practice.

Bigger/Stronger (Hybrid WOD's) will begin a week following on Monday, Feb 13th. These WOD's will be strength emphasis following the Hybrid System Programming. They will be added to the site and here on the blog for those interested in trying it out.

WOD: Relay Day
25-20-15-10-5 each.
AbMat Sit-Ups

Goblet Carry Lunge with KB (55/35) 30ft relay. Begin at Burpees

Thursday, February 3, 2011

Were OPEN!!!

Open Gym Hours and Both evening classes are open today!! Be ready to workout because I am NOT posting this one on the blog or the site until the end of the day. But trust me, its a good one!

See you there!


Wednesday, February 2, 2011

AM Classes Feb 3rd Canceled!

The roads leading into the gym are still unplowed and I will be unable to get into the gym. I will post at 11am whether or not we will be closed the full day. Thanks for understanding guys and gals, I really hope it doesnt last too much longer.

No Classes today Feb 2nd!

Sorry to everyone, but after finally getting my car out of my apartment complex, I arrived NEAR the gym only to see that none of the roads or parking lots near the gym were plowed. Unfortunately, I can't ask anyone to make it to the gym if I can't even get to the door.

At Home WOD:
Tabatta (20 seconds of work/10 seconds off x8) Each Exercise

Handstand Holds (Or Push-Ups)
Straight-Leg Sit-Ups
Lunges (Or Pistols aka. 1 legged squats)

Enjoy!!! I'll keep you posted!

Tuesday, February 1, 2011

No AM Classes for tomorrow, Feb 2nd.

Seeing as my car is under 2 feet of snow, I won't be able to make it to the gym to have classes in the AM. However, I will attempt to leave in the morning prior to the open gym time. If I can get my car out of the snow and to the gym, we WILL BE OPEN for open gym hours and the 4:30pm class. Check back here or on the site for more information.