CrossFit-TNT

The Midwestern Sectional Wrap up..

Enjoy all your photos from CMAX Photography. Order online. Then go to client viewing at your lower right hand side.  password is : crossfit0210  

 
The 2010 Midwestern Sectionals are over and CF TNT’s box is empty. The last two weeks with Rochelle Simmer working over 15 hours a day for two weeks straight, Rochelle’s fiancé Jeff, Sarah and Diane dedicating every second of their free time to make everything perfect, TNT was able to open their box which is brand new, and put together the first ever Sectionals.

With over 600 people, (athletes, staff, volunteers, spectators, sponsors and vendors) our box was packed with the crowd cheering, the athletes grunting and the music blaring!

It was a rock concert with athletes.

 
Friday night all athletes registered and got to meet each other, while grabbing there goodie bags that The Air Force (our biggest sponsor) and Nutrilite/Perfect water (our second biggest sponsor) put in all bags.

Saturday morning started off with Nick Cardozo signing the National Anthem. You could see the crowd in awe of his performance. The Air Force WOD turned a lot of heads, as it was not so cuties after all. We saw some CrossFitters run to the bathroom to meet Mr. Pukie, while others had tears of sorrow that they had a DNF, instead of a place to move on to regionals. Every athlete put 100% of their effort into reaching their goals.

 
Weather it was to do a WOD in a certain time they wanted to reach, or to max out on reps of the C & J or the 54321 WOD, it was amazing to see so many athletes rock it out!

At the end of the 54321 WOD, you could see the exhaustion from every judge, athlete and volunteer who spent many hours inside TNT waiting to see the results of the weekends top 30 male and top 30 female.

Rich Hill from CF St. Charles worked his tail off on the Air Force WOD, and with 5 minutes left to before the deadline, he realized that after his 4 burpees, the minute beeped and he had to start 4 more. By the time he was able to catch his breathe, he was not able to get in any more skills. Even though Rich had a DNF, his determination shined through as he did an excellent job on his C & J and the 54321 WOD. Those are the kind of CrossFitters that love the sport. It was for the experience of competing and reaching personal goals, such as Rich Hills.

 
It was a shame to see so many athletes give up after they did not make it through the Air Force WOD. Some of the heats in WOD 2 and the 54321 WOD had empty spots that should have been filled with athletes.

MO held its own as some of the top 30 made it to Regonals. There is Jake Howard and Josh Nimmo from CF Valley Park, Jeremy Mhire and Brian Llewellyn from CF Springfield and of course TNT’s very own Paul Cegon who made it with the 29^th spot!

 
Pete Rasmusan came in an amazing 1^st place with the Air Force WOD of 233 (3:53), C&J -235 (47) and 54321 -259 (259)= (261)

The women from the Midwest were serious when it came down to throwing some serious weight around and in 54321 repping out box jumps and handstand push ups. Everyone was amazed at seeing the mother/daughter duo competing in the same heat almost right next to each other. Both Baily and Dawn Murphy made it to the Regonals.

Our number one women Katarzyna Slowinski came in above the rest with the Air Force WOD 358 (5:58) C & J -195 (39) and 54321 with -201 (201)= (-38)

The Weekend ran smooth, with heats starting right on time and the judges not giving an inch. Nothing but great reviews from CF TNT hosting a wonderful event.

  

CF TNT would like to thank the Air Force and Nutrilite/Perfect Water, along with all the other sponsors and vendors. To all of the staff of TNT, volunteers and judges that  were in it 100% to make this event go off perfect. 

To see all of the scores, you can go: to http://scores2010.crossfit.com/scoring/midwest/

Videos from the Midwestern Sectionals

Here are the Videos that Heber from High 5 productions made from this past weekend of the 2010 Midwestern Sectionals: I have to say they are pretty bad ass!!! And please don't listen to the part that I say wicked (I have never said that before- so weird) and the part that I said all my members have tried the 3rd WOD (they did not know it was for the sectionals) and that they got over 300-350 reps! I was so tired, I couldn't think straight in the interview and I was trying to think to fast. My members all kick ass, but if they got those numbers they would have all been competing in the sectionals!!! lol Enjoy the videos. 

Download CrossFit_Midwesternprev 

Download Games2010_Midwestern WOD 1

Download Games2010_Midwestern WOD 2

Paul Cegon's Story

Its been a couple of days since my last post and I don't remember what  
i ate this weekend (except for Josh and Jakes dust cloud that they  
left hanging in the air)  great job guys.  And how about that  
Rasmussen fella?  I blinked so i didn't see much of his performance lol.

Anyway, there is no point in writing down the wods since everyone  
knows what they were, so i will just say that this weekend was  
absolutely exhausting!  Rochelle, Jeff, Dawn, Eric and all of the  
volunteers put on one hell of an event!  Kudos to the judging staff,  
for keeping things under control, enforcing the standards and still  
encouraging the athletes through their task at hand.

It was such a treat to be a part of this event,  it's an experience  
that I certainly will not soon forget.  I felt good right up to the  
snatch event (which almost cost me my spot in the top 30). My shoulder  
popped and all I could focus on was the intense pain from that point  
on, and basically, looked like I had no idea how to snatch.  Somehow,  
I made it through and evidently, yesterdays numbers carried me  
through. I was surprised, but pleased that I made the op 30 (barely)  
but I made it nonetheless.

There are so many to thank for their support throughout this whole  
thing; God, my wife Diane and my children for putting up with the  
schedule and still encouraging me to continue when I thought I  
couldn't,  Rochelle Simmer and the folks at TNT for coaching me,  
sponsoring and encouraging me to give this a try.  Kim Wilkes, Dan  
Thacker, Jeff Thayer, Chad Heflin, Tony Lucas and Rich Hill all for  
providing technical, training and nutritional advice and support and  
Ron Allen for working out with me in the early am and keeping me  
motivated.

If I have forgotten anyone, I sincerely apologize there are so many  
folks out there that helped me achieve this. Thanks everyone, the STL  
CF community is great.

Last, but not least, I have to give a special shout out to the  
Nutrilite sponsors who went the extra mile and provided me with plenty  
of perfect water, protein shakes, xs energy drinks and endurance cubes  
throughout the entire event. There is no way I could have made it  
through those wods without that support.


Kind Regards,

Paul Cegon
29th place, 2010 Midwestern Sectionals Qualifier

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.

 

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!

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!!

 

We are looking for you!!!!!!

I am looking for some athletes that are competing in the Feb. sectionals here at TNT?  Have you either been in the CF Games before, tried out in last years regional's or if you think you stand out from the crowd, email me right away. I want to highlight some athletes who have put their heart and soul into training for the 2010 sectionals right here on my website. If you have any video, pictures or a good story, it may just get on the main CF website!!!! Hurry, time is running out and we want everyone to meet you!

Day 32- Paul Cegon

Rochelle,

 

Warm Up:

Row 400m

10 hspu

10 weighted pullup (40#)

10 ring dips

10 K2E

 

Strength:

Front squat 3x5 @ 225 - Snatch Pulls 3x3 @ 155 - Jerk 1x2 @ 225 (Multiples at 225 = bad idea, weight crashes on shoulders and hard to control)

 

WOD:

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

21:21

 

Breakfast;

Protein Shake (got a late start)

 

Snack:

zone bar

 

Lunch:

Grilled Chicken breast with onions and green peppers

field green salad

almonds

 

Dinner:

Baked chicken breast, salad, green beans

almonds

 

Snack:

Apple

Almond buttermixed with egg protein powder

 

 

 

Day 31-Paul Cegon, Back at it

Back at it again today, after a bit of a break.

 Warm up

Row 500M

2 Rounds of:

10 OHS

10 GHD

10 Weighted Pull ups (35#)

10 HSPU
 

 Strength:

Muscle Snatch 3x3 @ 155

Clean and Jerk 2 x 5 @ 185

 

WOD:

With a continuous running clock do 2 squat clean and jerks at 185# every minute on the minute for 15 minutes.

 

Breakfast:

2 egg omelet with turkey sausage

1 apple

Almond Butter

 

Snack:

Paleo Kit

 

Lunch:

Tuna on a whole grain pita

apple

cashews

 

Snack:

Apple

Almond butter with egg protein powder.

 

WOD II

5 rounds/time of

Row 400

25 GHD

25 Hip Extensions

 

Dinner:

Chicken breast with caramelized garlic and onions.

Field green salad with red wine vinaigrette.

 

Supplements:

Rhodeola Pre workout formula