Competition Sundays

Heptathlon Highlights

Crossfit St. Charles Heptathlon Highlights from Rich Hill on Vimeo.

Master the Met

Master the Met 2010

So, what are you doing Saturday March 6, 2010?  Here's an idea, how about joining the Crossfit St. Charles team and climbing the 42 floor Metropolitan Square Building in downtown St. Louis?  Whats that you ask?  Go here and find out.  www.masterthemet.com    Check out the FAQ's for more information on the event.  The cost to register is $25 per person.  Each team member must raise a minimum of $100 for the American Lung Association to be eligible to race.  Once your ready to sign up do this:

From the master the met home page click on the link "View All Teams", Select "Crossfit St. Charles" from the list.  Then Click on "Join Our Team". 

If you have any questions see Matt at the gym. 

Competition Sunday November Updates

The competition Sunday schedule for November will be as follows:

November 8:  The WOD will be the Hero WOD "DT"

5 rounds for time:

155 Lbs Deadlift  - 12 reps

155 Lbs Hang Power Clean - 9 Reps

155 Lbs. Push Jerk - 6 Reps

If unable to complete this WOD as rx'd, scale weight as needed to work for all 3 movements.

November 22:  Unnamed WOD (submit names via comments)

5 Rounds for time

7 Deadlifts - 75% 1 RM

21 Double Unders

All competition Sundays start at 9:00 am.  

Crossfit St. Charles Heptathlon Scores.   Congrats to all who competed! 

Note:  Scores in the spreadsheet for the run and row events are recorded in total seconds not minutes and seconds.  (i.e. 1:20 would be shown as 80)

Download 10252009 heptathlon Scorer

Competition Sunday dates for November will be November 8th and 22nd.   WOD's will be posted to this page so stay tuned!

Crossfit St. Charles Heptathlon Scoring

You may or may not know that the Olympic Heptathlon is scored on a points system.  Typically a score of 1000 points per event is the goal.  Between 6500-7500 points for an entire Heptathlon is considered very good.  After much head scratching and deliberation by the CFSTC scoring committee, we have devised the following scoring system for our version of the Heptathlon. (We even have an excel spreadsheet to keep track of it all!)  Any score below the "zero point minimum" will result in a score of zero.  Anything above that will earn you some points.   Scores in excess of 1000 are possible.  The "1000 Point" column below is shown as an example of the effort needed to score a "perfect 1000".   Female athelete goals shown in () when applicable.

Event //////////// Zero Point Minimum  ////////////////  1000 Points

400m Run  /////////   2:00.0   //////////////////   1:15.0

Shot Put   /////////   10.5 ft.   /////////////////    48 ft.   (men 16lbs shot, women 8 lbs shot)

100m Run   /////// 25.0   ////////////////////    11.0

"Javelin" Throw    /////  60 ft. (30 ft.)    //////////    180 ft. (90 ft.)

Split Snatch  /////////  65 lbs. (45 lbs.)  /////////     175 lbs. (115 lbs.)

Clean    /////////////  95 lbs.  (45 lbs.) //////////    155 lbs. (115 lbs)  

500m Row     ////////   2:10 (2:30)   ///////////// 1:30(1:45)

See you on Sunday 10/25/09 at 9:00 for the CFSTC Heptathlon!

Crossfit St. Charles Heptathlon 10/25/09

 
Queue up the Olympic theme music, its time for another competition Sunday!   The next competition Sunday at CFSTC will be October 25, 2009 at 9:00 am.  We're going to take the 7 event Olympic Heptathlon and mix it up with some Crossfit funk!  Here are the events.

400m run

Shot put - Best of three attempts

100m sprint

"Javelin" throw - Best of two attempts for distance (The CFSTC "Javelin" looks eerily similiar to a football.  We'll have to use our imagination on this one)

Split Snatch - Best of three attempts for max weight

Clean - Best of three attempts for max weight

500m Row

Rest as needed to prepare/warm up for the next event.  See you on Sunday the 25th for the CFSTC Heptathlon!

Competition Sunday October 11, 2009

The next competition Sunday will be October 11th at 9:00 am

The unnamed WOD comes from crossfit.com.

25 Walking lunges (steps)

20 Pull ups

50 Box jumps - 20" box

20 Double unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings

30 Sit-ups

20 Hang cleans (65m/45f)

25 Back extensions

30 Wall Ball

Maybe wrap things up with a 100m tire drag.  You have tried the tire drag harness at CFSTC right?  See you on the 11th for Competition Sunday!

 

Randy by Rich

Randy from Rich Hill on Vimeo.

Fight Gone Bad IV

Saturday 09/26/09 FGB IV

The competition Sunday originally scheduled for Sunday September 27 has been postponed.   That's because all the badasses at Crossfit St. Charles will be recovering from Fight Gone Bad IV on Saturday September 26!   Check this out to find out more about FGB 4  http://www.fgb4.org/

Competition Sunday will resume in October. 

The long wait is finally over!

Sunday 09/13/09 9:00 AM.

It's been 2 long weeks since the last competition Sunday.   Almost just as critical, December 28, 2008 was the last time anything worth watching was on Sunday afternoon TV.  That's right, it's football season again!  So start Sunday off right with some friendly competition at CFSTC.  This week's WOD will be "Randy".   As prescribed Randy is 75 reps of 75lbs. power snatch.  

Here's a refresher on what a power snatch looks like. http://www.performancemenu.com/exercises/index.php?show=exercise&sectionID=2&exerciseID=61

See you Sunday at CFSTC!