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OSCARS TRAINING ARTICLES

ATHLETE OF THE MONTH

MEG'S SUCCESS STORY

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Strength
Back squat
10-8-6-4-2
E2.5M, Start @ 65% and increase
WOD
30 Muscle-ups for time
Rx
n/a
Int
Bar muscle-up
Scaled
Jumping bar muscle-up
Banded bar muscle up or
Burpee pull-up

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WOD
2K Team Row then,

80-60-40-20 AD Cal
40-30-20-10 Burpees

Finish with 1 Mile team run
*1 Partner works while the other partner rests

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Skill
12min Max distance team Ski re-lay
*penalty of coaches choice
Partner WOD
30 Rope climbs
30 Wall climbs
30 Bar Muscle-ups

Rx
n/a
Int
½ climbs
Burpee C2B pull-up
Scaled
30 rope pulls
Shortened climb
Jumping burpee pull-up

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Skill
8min AMQRAP
HS Walk 40ft
Hollow rock 20 reps
WOD
400m Farmers carry
100 Front rack DB Lunges
80 DB DL
60 DB PP
40 DB FS

Rx
45/30
Int
35/25
Scaled
20/15 or lower

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Strength
5 FS + 5 BS
4 Rounds, E3M
Start @ 70% of FS and increase if possible
WOD
2 Rounds
40 Air squats
30 T2B
20 Pull-ups
10 Burpees
Rx
Vest
Int
No vest
T2B Attempts

Scaled
Assisted pull-ups

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Strength
3 TnG PWR Snatches
EMOM for 15min @ 60%
WOD
10min AMRAP

10 DL
10 HSPU
Rx
225/148
Int
165/108
1-2 ab mats
Scaled
135/93 or lower
Pike or regular push-ups

Ok Guys, Take a second to fill out the Christmas Awards questionnaire. This will only take a second and without your help we won't know who to pick! If you have someone that is not on the list please add on the "option" area. This is our biggest event of the year and we can't wait to see you all this Saturday!
Don't forget that we have a $20 white elephant gift exchange so either bring in something re-gifted or a cool gift!
I have the member list for your convince to look through and see who might fit each category so make sure to look at it before picking.

https://docs.google.com/forms/d/e/1FAIpQLSdFZygVrq8VNakzn1w5peu1tfRbVAIAg2kd5cLdiun7eTFdkA/viewform?usp=sf_link

Anderson, TimAnderson, JustinAnzalone, JenniferBarnaby, JasonBirchler, Laur...

Read more

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Strength
Bench press
5x5, E2M
Start @ 70% and increase if possible

Monthly benchmark
30min Row for max distance

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WOD
In 2min complete
25 Wall balls
Max rep double unders with
remaining time
rest 1min
4 Rounds
Rx
25/16 to 10/9ft
Int
20/14 to 10/9ft
Scaled
14/10 or lower
Single unders

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This Monday it’s time to re-test December’s benchmark WOD. We have a lot of numbers on the board from last year and hopefully, you’ve been keeping detailed notes of your workouts as well. 30min row for distance will test your endurance, pacing, rowing technique, and mindset.

Here is what you need to do to ensure that you crush last years number. Change the display to the layout that gives you a 30min projected finish. This way you can see what your pace is right from the start. Avoid the mistake of starting too fast or not pushing the comfort zone throughout the entire row. You want to finish this row knowing that you gave it full effort and leaving the workout feeling like you had more in the tank is no fun. If you don’t like to look at that 30min projected finish then your second option is to figure out what 500m pace you want to hold. Set a pace boat at that speed and all you have to focus on is staying in front of it for the entirety of the row.

If you are one of those people who dread doing anything for 30min then it’s time to put on your big boy/girl pants and get over it. CrossFit is about being well rounded. Lifting heavy is a ton of fun, however, it’s only a slice of the entire fitness pie and we want to be physically ready for anything. This is happening, get over it, don’t procrastinate and come in as soon as possible. Tell yourself that you can do it and focus on your technique. Let’s crush last year’s number :)


This month's primary focus is overhead squats. This squat version is challenging and tests many different aspects of fitness. It’s great for developing strength, mobility, coordination, and core stability. The most common culprit in making these difficult is lack of flexibility in ankles, chest, and upper back. We will be starting a lot of the primary focus work with specific mobility and then incorporate that newfound flexibility with lightweight overhead squats. This is a great way to see more long-lasting change. Zone in on a weakness, practice the entire movement, and long-lasting progress will happen. Greg Glassman has laid out a gold standard for core strength and that is 15 overhead squats at body weight. This is games level fitness and your goal should be to have a balance between you back, front, and overhead squat. They should be around 80% of each other. If you can squat a house but feel less confident with an empty bar overhead then we have some work to do that will help unlock more fitness PRs.


I’m currently studying for the CrossFit L3 certification and have been immersing myself in the original CrossFit journal articles. We’ll be keeping things very true this month trying to stay as close to the original message as possible.
-"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports". (World class fitness in 100 words)

We will have a few themed days throughout the week. Monostroctural Monday will be endurance work galore. Weight vest Wednesday's will challenge the fire breathers to slap some extra weight on. Tenacity Thursday will test your mental fortitude, and Partner Fri-Yay will put a nice bow on the fitness week and send you off to the weekend with a big smile :)
// Coach Oscar

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com