CrossFit St. Charles

Tuesday

Strength:  Back Squat 1, 1, 1, 1, 1, 1, 1

WOD:

    2 rounds:

        1 rope ascent

        29 Back Squats (95/65)

        100m Farmer's carry (this is not a sprint)

 

Enjoy!

Memorial Day

Memorial Day, originally called Decoration Day, is a day of remembrance for those who have died in our nation's service. There are many stories as to its actual beginnings, with over two dozen cities and towns laying claim to being the birthplace of Memorial Day. There is also evidence that organized women's groups in the South were decorating graves before the end of the Civil War: a hymn published in 1867, "Kneel Where Our Loves are Sleeping" by Nella L. Sweet carried the dedication "To The Ladies of the South who are Decorating the Graves of the Confederate Dead" (Source: Duke University's Historic American Sheet Music, 1850-1920). While Waterloo N.Y. was officially declared the birthplace of Memorial Day by President Lyndon Johnson in May 1966, it's difficult to prove conclusively the origins of the day. It is more likely that it had many separate beginnings; each of those towns and every planned or spontaneous gathering of people to honor the war dead in the 1860's tapped into the general human need to honor our dead, each contributed honorably to the growing movement that culminated in Gen Logan giving his official proclamation in 1868. It is not important who was the very first, what is important is that Memorial Day was established. Memorial Day is not about division. It is about reconciliation; it is about coming together to honor those who gave their all.

Memorial Day was officially proclaimed on 5 May 1868 by General John Logan, national commander of the Grand Army of the Republic, in his General Order No. 11, and was first observed on 30 May 1868, when flowers were placed on the graves of Union and Confederate soldiers at Arlington National Cemetery. The first state to officially recognize the holiday was New York in 1873. By 1890 it was recognized by all of the northern states. The South refused to acknowledge the day, honoring their dead on separate days until after World War I (when the holiday changed from honoring just those who died fighting in the Civil War to honoring Americans who died fighting in any war). It is now celebrated in almost every State on the last Monday in May (passed by Congress with the National Holiday Act of 1971 (P.L. 90 - 363) to ensure a three day weekend for Federal holidays), though several southern states have an additional separate day for honoring the Confederate war dead: January 19 in Texas, April 26 in Alabama, Florida, Georgia, and Mississippi; May 10 in South Carolina; and June 3 (Jefferson Davis' birthday) in Louisiana and Tennessee.

With that in mind, let's chipper!!!!

For time:

70 burpees

60 sit ups

50 KB swings (1.5/1.0)

40 Pull ups

30 HSPU

Enjoy!  Work hard in the name of those who gave all.

 

 

I figured we'd kick off Memorial Day weekend in style with a Hero WOD.  This is a daunting WOD, scale the loads, pack a lunch and get it done!

 
"Lumberjack 20"
 
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. This workout is in honor of these soldiers.
 
20 Deadlifts (275/185)
Run 400m
20 KB Swings (2 pood / 45)
Run 400m
20 Overhead Squats (115/60)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box Jumps
Run 400m
20 Squat Cleans (Use same weight as OHS)
Run 400m

Memorial Day Weekend Schedule

No Friday night Classes
Saturday class 9am
Monday Memorial Day 10am only.

Enjoy your weekend! 

Hammer Friday

HERO!!!!!

 

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. 

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. 

 

Let's do Hammer today like our lives depend on it!!! In Hammer's honor....

Five rounds of: 

• 135 pound Power clean, 5 reps
• 135 pound Front squat, 10 reps
• 135 pound Jerk, 5 reps
• 20 Pull-ups

Rest 90 seconds between each round

Each round for time.

 

Enjoy!

 

Thursday

Make up Day.  Do missed WOD or something you love.  Work on things you suck at.

Wednesday

Coach Mike Burgener Teaches the Snatch Balance from CrossFit Emerald Coast on Vimeo.

 

Skill work:  Perfect OHS, Snatch balance, snatch

WOD:

    1 OHS

    1 Snatch Balance

    1 Snatch

Start light, use the same weight for all 3 movements, add weight each set, go til failure.

 

Enjoy!

Tuesday

 

 This is what Dave did this weekend

Strength:
Deadlift 1,1,1,1,1,1,1

WOD:

    5 min AMRAP

        3 DL (275/185)

        7 Press (115/75)

 

Enjoy!

Monday

WOD:

    Do 5 wall ball (20/14)

    Row 3k meters    

    Each 2 minutes, stop and do 5 wall ball

Score is total time.

 

Enjoy

What did you do this weekend?

It was a big weekend for Crossfit St. Charles!
Dave competed in his first Olympic Weightlifting meet (video coming)
Catrina married the love of her life.
Nicole and Matt celebrated and prepared for baby
We had the 1st. Crossfit Field Day (check out the photos here )
The next Crossfit event...
Crossfit TNT will host KRAZY KELLY. Check out the flyer!

Congratulations to Field day winners... 
1st. -Alex and Jim(St. Charles)
2nd- Paul and Jeremy (TNT)  
3rd-Steven (Valley Park) and Bill (Some dude riding his bike in the park)

Each took home a lovely 91# Atlas Stone. 

WOD
Do 5 Wallball Shots
Row 3K
Every 2 minutes...
Do 5 Wallball Shots

Enjoy!