CrossFit-TNT

CrossFit-TNT is Offically OPEN for Business.

 

February 1, has finally arrived and we are open for business at 5:00 am tomorrow morning.  Our Box is not totally completed yet, but the rowers are in the pull up system is up and the bumper plates still work.  Hopefully, the flooring will be in early this week and then it will be installed.  (By the way if anyone call help my great fiance lay the flooring he would appreciate it!!!) 

Also, the office space has not been completed yet, but they are working on it.  The dry wall is up and as each day passes the closer and closer we get to having showers and restrooms.  But don't worry about the bathroom situation.  I would like to give a SHOUT-OUT to Jeff over at the Batter's Box who has been letting us use his restroom when needed.

Can't wait to see you all there, and remember Train-Learn- Achieve.   

W.O.D.

W.O.D.

Rehab Saturday and last Judges Clinic

This is from Dawn, our judging director: Today was our last judging clinic at CF TNT's REHAB Saturday. Had another great group of athletes show up for the WOD and another great batch of judges as well.

Today's WOD consisted of:

3 ROUNDS for time:

10 C2B Pull Ups

10 Wall Balls (20/13#) - 10 foot target

10 Hang Power Snatches (75/45#)

10 Thrusters (75/45#)

***15 minute cap.

ROM standards from today's clinic:

1. WALL BALLS - each rep starts in the standing front rack position with medball, full depth of the squat must be executed, and ball must CLEARLY touch the target. CF TNT's WB targets are smaller red circles and the standard for the rep to count at the target meant the ball must clearly touch the entire target - the judge must be able to see a portion of the target underneath the bottom of the ball. as stated earlier, these are smaller, circular targets, so accuracy and coordination come in play here - if the ball does not touch and clear the target, the rep doesn't count.

2. C2B Pull Ups - Judges stood eye level with the height of the bar each athlete used to perform pull ups. ROM standard covered the pull from the full hang position to the chest (clavicle and below) clearly TOUCHING the bar.

3. HANG POWER SNATCH - rep began from the hang position (bar at hip level) and ended in the full, standing (hips extended) OH position. once the OH position was achieved, the rep was counted. OH position = athletes arms locked out, head thru window, part of the ear exposed from the side profile, and hips fully extended. 

4. THRUSTER - rep began from the front rack position, hips fully extended - full squat depth was executed and bar driven directly into the overhead position. once the OH position was achieved, the rep was counted. the athlete had to perform the movement in one solid, fluid motion, no break between the front squat and achieving the OH position (form of SP, PP, PJ) was allowed.

LESSONS LEARNED:

1. Wall balls - rep counts when the medball clears the target. 

2. Ensuring each judge has good positioning to see each ROM standard for each individual movement: pullups - eye level with the bar, WB - where you can clearly see the ball clear the target and the athlete perform the full squat, thrusters and HPS - from the side profile to ensure full squat achieved/or OH position achieved.

3. SAFETY - knowing your lane surroundings. each athlete is limited to a specific area to perform the movements in. judges are the overall safety for ensuring athletes stay in their lane and that equipment doesn't go flying awry if dropped from the OH position.

4. Excellent CLEAR, CONCISE, and CONFIDENT rep counting today. Keep in mind that the sound volume will be increased probably 5-10 fold at the actual competition with music blaring during the WOD, and spectators cheering. athletes must be able to hear you when you are counting/not counting reps. If an athlete becomes irritated or frustrated with your counting, continue to calmly reiterate what they are doing incorrectly - as the judge, you are the final say as to whether their rep counts or not.

5. Athletes are given ONE WARNING per movement per WOD, then the reps will begin to be repeated at the last correctly performed rep until they meet the standard.

6 We have seen all skill levels and modifications at our clinics - keep in mind that SOME of the competitors may modify a movement (scale the weight) - but they must still meet the ROM standards for each movement to get through the WOD, if they can't, they face receiving a DNF on that particular WOD. All three WODs are timed events and will have a time cap that cannot be exceeded.

 UPDATES for NEXT WEEK:

1. FRIDAY - We will have the first WOD set up prior to 4p.m.. Registration officially begins at 5pm. You can show up by 4pm to register, receive your t-shirt, wristband, check out the set up of the first WOD and the gym and meet and greet with everyone. T-shirts for staff will have the Midwest Sectionals LOGO on the front and say STAFF on the back. Staff shirts will be blue, competitor/athlete shirts will be red.

2. SHIFTS - I am attaching the roster for everyone I am tracking. Please ensure that you show up ON TIME for your shift. The judges brief will be the first thing accomplished in the first 30 minutes of each shift. After the judges brief, i will give the athletes brief to all the competitors. 

***Saturday Shifts are still the same : SAT MORNING - 0630-1230, SAT AFTERNOON: 1230-1730 (i am currently sitting right at 20 judges for the SAT AFT wod - if anyone will be able to help out with that one who isn't currently signed up for it will be great - we will need extras to cover down for any reason during the WOD)

***SUNDAY morning's SHIFT has been adjusted to meet he logistical needs of the WOD: 0630-1430. If there is any reason this may be an issue for anyone, please let me know. Due to the nature of the WOD and logistics we had to change the heat sizes which increases the amount of time it will take to finish the WOD. There will be an awards ceremony following the last event on Sunday. Judges are not required to attend the ceremony but are more than welcome!

3. If you have not done so already, Please register at the 2010 CF Games Registration site. Click on United States, North Central, Midwestern Regions, and then register as a VOLUNTEER. You will be asked for some basic information, to agree to their terms and conditions, and will be added to an overall roster that we are able to track. This is representative of your commitment to registering as a judge and you will be exempt from the $50 spectator fee.

4.  Saturday's WODs and by name heats will be released on Tuesday - so keep your eyes peeled for that.

5. For those judges who will be working both SAT MORNING and AFTERNOON shifts - eric and I will be providing subway sandwich platters and drinks. There will be time for a break between the two WODs (maybe an hour after the judges brief), but we'll have those lunch items on hand at the site for you.

Again, i want to thank everyone who has come out and participated in the judging clinics. I think everyone will agree they were well worth the trip and effort and a great learning tool in preparation for the actual event. I look forward to seeing everyone next weekend.

 

W.O.D.

3 Rounds for Time

30 Box Jumps

20 Toes to Bar

10 Overhead Squats

Last Chance WOD for Judges and Athletes

This is from Dawn, our Judging Director:

Hey guys and gals. Just wanted to send out an email prior to our last judging clinic this saturday at CF TNT's REHAB Saturday!

I have to give a big shout out to Rochelle's clients and visitors who have allowed us to get our judging "practice on" and at times, suffer through the difficult and challenging WODs. I am very grateful for the opportunity to mimic what judging will actually be like at the sectionals from slight chaos, heats, transition times, safety measures, athletes of different ranges and calibers, etc. 

This saturday, the first heat will start at 0930 and judges need to be at the gym by 0900 for the WOD ROM standards brief and orientation. Eric and i of course will be at the gym by 0830 setting up the lanes.

Movements you can expect to see this weekend:

1. C2B Pull Ups

2. Wall Balls

3. Hang Power Snatch

4. Thruster

I want to personally thank everyone who has come out and participated and helped out with the clinics. They have all been great learning experiences and a great opportunity to fine-tune things prior to the actual competition. 

If you are interested in performing the WOD this saturday, judges will be able to do the WOD following all the heats and post-clinic wrap-up. So, come prepared to get sweaty if you wanna join in on all the fun!

Registration on Friday, 12 February begins at 4pm at CF TNT. At this point and time you can stop by, pick up your t-shirts, wristband, get oriented to the first WOD set up, and mingle with the sponsors and athletes!

Please let me know if y'all have any questions. I look forward to seeing the judges at this weekend's clinic and everyone next week. It's literally right around the corner!

W.O.D.

W.O.D.

21-15-9

Push Ups
Push Press (65-95)
Box Jumps

W.O.D.

Next St. Louis Affilate Competiton coming up...

 

March 21st is the next St. Louis Affiliate competition held at CrossFit St. Charles!!! We are so excited to get our teams back together for the next Challenge. 

Kim Wilkes, the owner of CFSC waited a couple extra months to host this event all for special reasons!! Kim just opened up her third box in less then 2 years. We are all very proud of her and cannot wait to tear it up in her new box. 

ATTENTION ALL TNT CROSSFITTERS!!!  Get ready to chalk up, eat right and TRAIN! Because in 6 weeks we will have to fight hard to keep our CUP!!! Who will get it this time?

If you are interested in competing or at least want to start training with the competition team, open work outs start this week. Tuesday and Thursday's nights from 7:30pm to 8:30 pm and Friday nights at 5:30PM. We can push it back a little if that is not convenient. 

I want everyone to to join us!! Even if you feel your strength is not there or your gymnastics movements still have a ways to go. We will be covering more team oriented WODS, while mastering our weakness!!! 

Remember: What you don't have now, you will have soon! We want to keep the Affiliate Cup in our hands!

TRAIN.LEARN.ACHIEVE.

W.O.D.

Athlete of the Month....Julie Douglas

   

My story:

 

I have been working out steadily for most of my adult life.  At 17, I was a certified aerobics instructor and worked at multiple gyms throughout college.  For years, I worked out at Ballys, Golds Gym, and 24-Hour Fitness to keep in shape.  After my husband and I moved into New Town, I did not feel the fitness center would benefit us much, so we built a small gym in our basement.  It consists of a treadmill, weight machine, dumbbells, body bars, medicine balls and more.  It is a great way to stay in shape, but often time, I did not have the self-motivation to really make a difference in my body shape and lose those extra few pounds.  In August of 2008, I got pregnant and my body took on a whole new shape.  After Daisy was born, I was more determined than ever to get back to my pre-baby weight.  I called Rochelle for personal training and she suggested I try the intro to Crossfit class.  

 

Just six weeks after having the baby, I started Crossfit.  In the beginning, I was hesitant, for I was most interested in losing weight, not building muscle.  Just like any woman I was frustrated that the weight was not coming off as fast enough.  I kept going 2-3 times per week.  I stayed at a 1200 calorie diet (M-F) and ran at least 1-3 miles 2-3 times per week on the days in between.  After 6 months I lost 40 lbs!  Now I am in better shape than before I got pregnant and am still determined to get in next size down…which I am very close. 

 

People often ask me how I did it so fast.  My first response is, I worked my ass off and 6 months did not go by very fast… I will not lie, it is very hard work and requires commitment for 1 hour each day, but once it’s over…it’s over and you will  feel great!

 

My husband laughs that I complain now, NOT because my jeans are too tight, but I need to go shopping because they are too big. 

 

I recommend that any woman looking to lose baby weight or get into that next size down, just enroll in Crossfit 2-3 times per week and you will get there before you know it.  It seems funny, but the weight does literally come off that fast and now I can see definition in my arms, abs, even legs. 

 

My next goal is to beat Rochelle in a WOD…Oh, I already did that J…    See you Saturday at Rehab

 

We have one side of our box finished!

 

With many long hours and a great Fiance`, Assistant Manager, Front desk Manager and all those who have put in hard work, CF TNT is finally starting to shine through (once we can keep the floors clean)

We have already signed up over 70 members and we haven't even opened yet!! This is an amazing feeling to know that the love and passion of what I have is contagious to all of those joining CF TNT.  Sunday is the last day to get your special rate for memberships here at TNT.  Get it now!

Check out our 36ft pull up bar system and 4 new rowers to add to the family of 2 rowers. Jeff carefully made wall ball targets and painted them. 10ft high to be exact! 

Now we have over 75ft of white board! We can mark up as much as we want all over the wall with PR's!

 

Rehab Saturday

Rehab1.30.10 from Tony Lucas on Vimeo.

We had another great clinic this morning. Rochelle's clients and invitee's today had the pleasure of performing the following WOD:

10-9-8-7-6-5-4-3-2-1

Power C&J (95/65#)

Burpees

Front Squat (95/65#)

HSPU

***20 minute cap

ROM standards for this morning's WOD:

Power C&J - due to the higher volume of reps and the lighter weight today, the basic requirement was ground to overhead for the rep to count. athlete's that could take the weight from ground to the OH position with the shoulder width grip, their reps were counted. power or squat cleans were counted, as were the press, push press, push jerk, and split jerk from the front rack position following the clean. the OH position standard consisted of arms/elbows fully locked out, head through the window with ear exposed from the side profile, and hips fully extended. reps were not counted if athletes started to return the bar before the locked OH position was achieved and the judge indicated verbally that the rep counted. 

**be prepared to judge the C&J with the standard being that the bar MUST rack in the front rack position prior to the beginning of the jerk.

BURPEEs - ROM standard: chest to deck (chest = from the sternum and up), feet jumped in and out of the push up portion (no stepping in or out), both feet must leave the ground, hips must fully open, and clap must be over the head (not in front). arms do not have to be fully extended and locked for the clap overhead. knees were not allowed to touch going into the pushup portion of the burpee, however, thighs and up were counted if they hit the ground prior to the chest.

FRONT SQUAT - ROM standard: from the standing front rack position (hips fully open) athlete performs full squat with load in rack (crease of hip below the crease of the knee) and returns to the full standing front rack position (hips fully open). rep is counted at the top of the squat once the hips fully open. 

HSPU: ROM standard: from the locked out handstand position, the athlete lowers their body and touches their head to the ground, then press back up to the locked out handstand position. there were not limitations to width for hand placement on the ground. feet/legs/body can be in contact or parallel with the wall (not touching) as long as the legs are not falling forward back to the ground. at no time can an athlete place a flat foot against the wall for stabilization. legs can be together or opened against the wall for stability.

NOTES from observing the judges:

1. We conducted a judges brief prior to the WOD and went over ROM standards for all the movements. We reiterated to be CONFIDENT and CLEAR with your rep counting so the athlete knows exactly what counts and what doesn't. Judges will give a visual recognition to the timekeeper prior to the heat when the command "judges, are you ready" is given. all judges must look at the timekeeper and give a nod or thumbs up. 

2. SAFETY FIRST. we made a point to be aware of our lanes each athlete was performing in. Judges were briefed that they can pick up and move a piece of equipment if the bar bounces waywardly away from the athlete and poses any risk to another athlete. 

3. Judges were provided score/time cards for each heat/athlete. On the cards the athlete will be identified by name, male/female, heat #, RX/MOD, and time/score. if an athlete does not complete a WOD in the alloted time period, they will receive a DNF for that WOD. each judge will sign the scorecard and provide it to the runner who will collect each card after each heat.

4. Today, we had two heats with about 7 minutes between each heat. athletes in heat two had ample time to adjust their equipment to fit their needs prior to the start of the wod.

5. Lessons learned: all the judges did a wonderful job today of being clear and concise with the rep count and vocalizing their warnings and what counts/does not count. the element of counting/encouraging/coaching was met at a professional level and judges were reminded to check with their athletes prior to the start of the heat if they would prefer that or not. we had wonderful safety control, great cues and warnings for athletes who were not meeting ROM standards or riding the fence on them. 

6. Following the heats, we had a quick "recap" of everything that was observed during each heat. 

7. One last reminder: at our clinics, we have athletes of all different skill levels. this is great practice for the judges to take advantage of the transition time between heats to find out if the athlete is modifying a movement in anyway shape or form. however, regardless of modification, at competition, if an athlete cannot meet the ROM standard then the reps simply will not count. there will be time caps on every WOD and it will be their decision to keep trying until time runs out.

*** Another successful and beneficial judging clinic today with tons of great feedback. Thanks to everyone who came out today and last week and I hope you can all make it again for the next clinic next saturday. last chance before sectionals! today was a wonderful demonstration of a difficult WOD that can affect every athlete differently. awesome job by all today. SUPER BIG THANKS to those who traveled quite a distance today. you rock!

please let me know if you have any questions. another great WOD planned for the next clinic!

W.O.D.

Our flags and walls and bathroom stalls

We are almost complete with the paint in both the front area and our box area. We also hung the American Flag, MO state Flag and We support our troops Flag. The Air Force and our local Fire department are bringing in flags for us as well. If you are in the Military or would like us to have your flag hanging at our box, please feel free to bring us in one and we will hang it. 

Memberships are looking good! Remember, come in before Monday to get your membership starting as low as $19.99 a month.

  

 

Rehab Saturday's WOD!!

Rehab Sat - Dirty 30 Chipper from Rich Hill on Vimeo.

This is from Dawn who is our Judging Director for the Sectionals:

 

This Saturday we held our first "hands-on" judging clinic at CF TNT and it went really well! Lots of lessons learned from a teaching, visual, and judging standpoint. All the judges who made today's clinic did an outstanding job and I believe the general consensus was that it was well worth it!

Today, our WOD consisted of movements that may/may not appear in a sectionals WOD:

"DIRTY 30s" CHIPPER

30 Russian KBS (24/16 kg)

30 Box Jumps (24/20")

30 SDHP (95/65#)

30 Burpees

30 Push Jerks (95/65)

30 OHS (95/65#)

We set a 20 minute cap on the WOD with a 5-10 minute transition period between heats (today we had three) in order to help mimic how heats would run at the actual competition. 

Here are some important notes, kudos, and lessons learned from todays clinic:

1. Movements - we are holding our athletes to high standards of ROM. some of the "particulars" that athletes may not be cognizant of are the full ROM on certain exercises for a movement to count. Here are a few examples from today's movements:

a. BOX JUMPS - ensuring the athlete gets their hips completely open BEFORE their feet return back to the ground. also, each athlete must take off with both feet planted on the ground

b. SDHP - the rep STARTS and ENDS on the ground. many of us are used to counting the rep as the athlete finishes the high pull - the rep actually does not count until the bar (plates) are fully returned (make contact) to the ground. today, as judges, we all worked on counting the rep, when it's finished in order to give a clear message to the athlete. grip is INSIDE the stance and high pull must reach clavicle height with elbows high and over the bar. rep absolutely will not count if the weight is dropped.

c. BURPEES - we all quickly experienced that poor reps (did not count) consisted of two things: chest not touching the ground and clap not being overhead. we all observed that as athletes fatigued, their clap became "lazy" and occurred in front of the overhead position (above yet forward of the head)

d. PUSH JERKS - constant reminder that on a push jerk and athlete can press, push press, or push jerk the weight overhead. their preference, they all count toward the push jerk. lessons learned from a judging standpoint - ensuring the athlete maintained a solid overhead position, with hips fully extended (open) BEFORE returning the bar to the front rack position. there were a few instances where the athlete breezed through a quick 3-5 push jerks so quickly that it was difficult to see they returned the bar prior to fully extending their hips. also, any athlete that chose to split jerk the weight had to bring the feet together and come to a solid stance before returning the weight to the rack position. also, ensuring the head is "through the window" in the overhead position. the judge must be able to see the ear from the the side profile 

e. OHS - depth, depth, DEPTH of the squat. depth = crease of the hip BELOW the crease of the knee - the 90 degree line from the knee to the hip must be broken. reps for the OHS start and end with the athlete's hips fully extended and weight overhead. an athlete can C&J or snatch the weight to the overhead position, but the rep starts from the standing position

2. SAFETY - is paramount. judges are responsible for the safety of the athlete they are judging and maintaining a safe zone for them to complete the workout in. if a bar is dropped and it bounces completely waywardly so that i may cause risk/harm to another athlete, the judge must ensure that weight is returned to his/her athlete's area. any piece of equipment that is done being used (today, often it was the KB), the judge can move it out of the way if it poses a safety risk to the athlete. however, judges are not there to place the equipment for the athlete, they (the athlete) will have ample time to pre-position their equipment prior to the start of the heat.

3. JUDGING/CHEERING/ENCOURAGING - i saw some wonderful examples and blends of judges who were very vocal with the rep counts, warnings, and encouraging the athlete during the WOD. this makes for amazing communication between the judge and the athlete and if encouragement is preferred by the athlete, a better experience for them. as we progressed through the heats today, i saw vast improvement in all the judges "eye" for precise ROM and each judge maintained excellent clarity with the athlete.

4. OVERALL OPERATIONS - today had five-six lanes set up of which, each were equipped with both the male/female weights needed for the wod. all three heats were pre-established prior to the WOD and transitions between heats went very smoothly. I acted as overall judging director taking notes and providing guidance and reminders to the judges and also ran the clock and started each heat. the timekeeper/announcer at the sectionals will maintain continuity with the beginning commands to start/end each WOD. the WOD will start with:

"Judges are you ready?" (each judge provides a visual yes - head nod, thumbs up)

"Athletes, are you ready?" (announcer conducts a final scan of the heat)

"3...2....1.....GO!"

The announcer also gives time-hacks throughout the WOD, today we gave a half way warning (10 min), 5 min, 60 secondsand then counted down the final 3 seconds to end the WOD. 

Each judge had a time/score card for each athlete per heat. Also, having a secondary HEAD JUDGE (eric played that role today) was very beneficial to the judges on the ground.

***Overall, again, the clinic was a success and a huge learning curve for the judges. Several folks expressed the desire to return to another REHAD clinic to get more hands-on practice and we encourage you all to come to as many as you can make. i look forward to see more of you all next week and we have another great WOD in store!

Now Open for Pre- Memberships!

CF TNT just got our temporary permit to have members come in to sign up. We will officially open our doors to the public to work out on Monday, Feb. 1st!!! Remember if you come in now to sign up, you will get a once in a lifetime deal! Memberships start at $19.99 a month. Feel free to stop by TNT to check it out!

Today, we are getting the gym painted. We just got our treadmills in, while our pull up bar system is being installed on Saturday. We hope to have our rolled rubber flooring in by opening day! Four more rowers will be here on Saturday as well!!

 

W.O.D.

The Framing is up...

It is about time to see some movement in the front area of our new box! The framers were in today working at getting the framing up. Tomorrow the electrician will be in to wire. We are looking at a one week set back in getting the restrooms and showers up. I am going to get our temporary occupancy permit on Monday so it wont delay our opening day. 

Here you see the mens and women's bathroom and showers!!! I picked out the color of the interior, exterior color, tile, baseboard and counter tops. I can't wait to see the finished product. 

   

New Employees, Please read

Congratulations on becoming an employee of CrossFit TNT! This is a great opportunity for you to be a part of one of the fastest growing CrossFit boxes around! 

My name is Diane Fasick I am the Office Manager for CrossFit TNT and I will be doing the training. You are required to have at least one training, and maybe two if we feel it is needed. 

At that time, we will fill out all paperwork which includes: all tax forms for your paychecks, finalizing all schedules for the month of February, and an agreement from TNT. You will need to bring your ID with you and your SS card. 

Training will consist of: EFit (our web based program) on how to clock in, set up a new member (which includes, a key tag, and a photo of new members), Households, and Crossfitters. You will also learn the POS system when selling merchandise and supplements/drinks. You will learn how to cancel members (which we wont be doing) and how to add a guest or a 7 day vip pass. 

The second half of training will consist of: Phone etiquette, member etiquette, cleaning responsibilities, and proper care of TNT. 

I will be doing training on: 

Saturday the 23rd from 12 - 3
Monday 25th 1-4, 
Tuesday 26th 6-8 pm,  
Wednesday 27th 1-4,  
Thursday 28th 6-8 pm.
  
Please email me back and let me know what time works for you for training.  I need to know as soon as possible so I can get things set up. If you have contacted me, I will be sending an email back to set you up. Thanks