CrossFit St. Charles

Saturday

I hate rowing version - (rx'd) 
 
Row 1 (1600 meters), run 2, bike 3
 
I hate running version - (scaled)
 
Run 1, row 2 (3200 meters), bike 3
 
Pack a lunch, this one is gonna take awhile!

 

Friday

Strength:  Front Squat (if not accomplished yesterday)

    7 x 1 - Find 1RM

WOD:

    Chief Connor

        3 rds:

            3 min AMRAP

                5 Hang Power Cleans (95/65)

                5 Front Squats

                5 Push Press

                5 Back Squat

                Rest 90s 

Thursday

Strength/Skill:  Front Squat

    7 x 1....Find 1RM Front squat

WOD:

    6 rds:

        Max Rep Plyo Pushups

        Sprint 100m

        Rest 60s.

Level 1- Regular Push ups

 

Enjoy!

Wednesday

So now that you are hopefully thinking about your goals. We've got one on the horizon.
Check out the Heart of America Crossfit Affiliate Challenge
"This year will be the 3rd installment of the HOA affiliate team competition which has grown in it's size and scope: HOA 2009 had 15 teams participating in Springfield, MO at CrossFit Springfield. CrossFit Valley Park won the meet, taking home 1st place honors at the inaugural event. HOA 2010 had double the team participation with over 30 teams battling it out in St. Louis, MO at CrossFit Ice. Quad City CrossFit took home the championship for HOA 2010 and will seek to defend their title this November 4th,5th, and 6th as the event returns to Springfield, MO at CrossFit Springfield." Read more here...

There are opportunities to compete in both scaled and Rx'd divisions. There will be an "interested" sign up list. If you are unsure what this is all about, lets start that conversation!
 

WOD:  Games Chipper

For time:

    20 Calorie Row

    30 Wall Ball (20/14)

    20 Toes 2 Bar

    30 Box Jump (24/20)

    20 SDHP - KB - 1.5/1.0 pd

    30 Burpees

    20 Shoulder to Overhead (95/65)

    Sled Pull - 120'

Tuesday

WOD
5 rounds each for time of:

9 Thrusters 95/65
9 Pull ups
Row 15 calories

Rest 3:00 between rounds

Enjoy!

 

 

Monday

We had a great time on the track on Saturday. Stacey explained "why POSE?" and put us all through some drills. Lots of hard work and concentration going on.
Afterward, we did some track work, putting those new drills to work. The most fun were the team hill sprints. 
The past few Saturdays have been about goals. Lots of folks have signed up for the Warrior Dash and are having fun preparing for it. 
Competitions like the Warrior Dash and affiliate competitions are great goal setters. Sometimes we need something else to drive us when we...
-Have so many improvements to make we don't know where to begin
-Are in it for "Elite Fitness" but not sure what that means
-Are in a rut and need something to look forward to, something to train for.  
Competition may not be your thing, but remember, when you sign up for any kind of challenge it is less about competition and more about performance.
Are you taking your training seriously?  Have you prepared yourself to give everything you've got?
What is driving you? 

Strength:  Deadlift - Warm up throughly, then execute max reps at 70% of 1RM

WOD:

     8 min AMRAP:

        5 DL (185/115)

        8 Slam Balls (40/20)

        12 Jumping Squats 

Scale weights as needed. 

 

Enjoy!

Saturday Classes will be held at Francis Howell North's track Today

8am-Intro to POSE running
9am- Crossfit 

Friday

Strength 
Press 5 x 5 increasing weight with each set

Skill/Strength:  Chain / Prowler Drag.  Do 5 drags (25m out and back) with either handles or harness

WOD:

Level 1:

3 min AMRAP:
10 Air Squats with PVC
10 burpees

Rest 3 minutes

8 min AMRAP:
10 push ups
10 sit ups

Level 2:

3 min AMRAP:
10 OHS (65/45)
10 Granny throws

Rest 3 minutes

8 min AMRAP:
10 true push ups
10 GHD sit ups/T2B

Thursday

Make up day.

If you haven't done the Crossfit Total, now is the time!

This weekend we'll Whitney and Dave a fond farewell as they prepare to move to Denver. Check out this newsletter with all the detail of the celebration.

Wednesday

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433