CrossFit TNT

HOA #3!

The HOA3 is over and we have pictures to prove that 12 hard-working CrossFitters were there! What a great weekend we had at CrossFit Springfield. Not only did we have our 12 team members, but we had a great cheering crew. Thank you Jill for taking such great pictures (some of these pics were taken by Vibrant photography) and Christy for cheering us on the whole time!

CFSF did a great job of organizing this event with so many teams. They ran a tight ship and everything ran smooth. TNT left with no injuries and came home with lots of great memories. There were so many highlights, here are just a few of our favorites...

Dave Sullivan showed everyone how its done when he snatched 185#, but before getting up from the squat, he fell to both knees and impressed everyone by holding all that weight overhead while standing back up to complete the movement...and he PR'd!

Britt, Sarah W and Rochelle all PR'd in the snatch. 95#, 95# and 105#. Schu PR'd and threw up 175#. Of course Jessica easily put up 145# as she PR'd as well.

Brett PR'd on his Clean and Jerk with an amazing 255#! And Jessica wowed the crowed with a 190# PR on her C&J!

Schu did 60 unbroken wall balls before giving it up to Sarah & Brett did almost 2 minutes of straight DUs (i think he only stopped once).

Bree stepped it up and did a ton of overhead squats and strung together as many pull ups as she could to get her team to the finish for two rounds!

Dave didn't even let Jeff touch the bar on the 30 OHS. He did them all unbroken!

Jeff and Jessica rep'd out their AMRAP with great team work on the GTO, hang cleans and GHD sit ups.

Megan and John D. worked well together as they did over 320 wall balls in 16 minutes.  Megan never stopped on her lunges & John D. did some incredibly fast burpees for his team.

Paul rep'd out over 40 PERFECT ring dips (the judge did not count many of them, because he thought he wasn't locked out, but he was. His elbow can only go so straight) and did an amazing job with the whole competition as he pushed through with a bad calf injury.

Sarah was running faster with the 60# weighted sandbag on her shoulders than Rochelle and Britt were running without one!

Britt impressed us with more chest-to-bar pull ups than she thought she could do.

Rochelle (even with a couple injuries) managed to rep out a majority of heavy OHS & a lot of chest-to-bar pull ups.

This was a fun competiton & everyone did an amazing job!  We all gave it 100%.
TNT wants to thank all of our teammates & members for your hard work & dedication.

On to the next one!

The first two WOD's for the HOA are.....

2011 Heart of America: Friday Evening WODs 1 and 2 Announced!!!

That’s right, folks!!! Friday evening you’ll be performing TWO separately scored workouts. The instructions are listed below. Read them. Then re-read them. If you still have any questions, hang on to them and they will be answered on Friday at 6:25pm. Here are the first 2 events:

Your team will have a 13 minute time-limit to complete both WODs 1 and 2 (not 13 minutes for each; 13 minutes TOTAL).

WOD 1

RX Division: Run 1600m For Time

Scaled Division: Run 1200m For Time

All 6 team members will run 1600m (RX)/1200m (Scaled) for time. The run will begin and end outside.

WOD 1 Score = Average of all 6 athletes 1600/1200m run times.

WOD 2

RX & Scaled Divisions: Establish a 1RM Snatch

Each team will have 1 men’s bar and 1 women’s bar. All 6 athletes will have any remaining time of the 13 minute cap to transition indoors and establish a 1RM Snatch. You do not have to wait until all of your teammates have returned from the run to begin attempting lifts. However, only one athlete will be allowed to attempt a lift at any given time. Keep this in mind as the 13 minute-time limit closes in. Each team will have 1 judge for WOD 2.

WOD 2 Score = Sum of each team members 1RM Snatch.

Snatch Movement Standard: The barbell will start on the ground and finish motionless overhead with the elbows, shoulders, hips and knees completely locked out. The feet must be parallel with the barbell in the finish position. The barbell may not come in contact with the upper torso or head on the attempt. The athlete must wait for the audible and visual signal from the judge before the weight can be lowered to the ground. Upon completion of the lift, the athlete may drop the weight, but must have their hands on the bar until it passes their hips when lowering the weight. The athlete may squat snatch, split snatch, power snatch, muscle snatch, or any ugly variation made up on the spot.

The Throw Down at CrossFit Fairfield

I was not alone in the way that I felt about CrossFit. My love, passion, dedication and hard work was able to shine with about twenty eight other CrossFit athletes from CFF and TNT.

Energy was flowing around the room. The nerves were scattered as athletes were foam rolling, using the lacrosse ball, jogging around the gym, stretching and getting ready for WOD one out of four.

This time it was all an individual competition. A little different than the team comps we normally do. Even though we competed separately, we worked together as a team to represent CFTNT.

WOD 1 was tabata for reps:
2o seconds of work: 10 seconds of rest for 8 rounds of each of the following:
Power Cleans 135/95 scaled 95/65 then,
Pull ups - scaled were jumping pull ups

scaled
Jeff 179 (100)
Jill 132 (95)
Sarah 129 (85)
Jenny 97 (65)

RX
Paul 118 (100)
Brett 107 (90)
Rochelle 100 (90)
Britt 81 (85)
Bill 68 (75)

WOD 2 was 3 rounds for time of:
20- 2'fer box jumps 24/20 scaled, 15 reps (2 squats then box jump)
20 Kettle bell swings 70/50 scaled, 15 reps 50/35

scaled 
Sarah 6:39 (175)
Jeff 6:49 (190)
Jenny 7:18 (65)
Jill 7:29 (180)

RX
Rochelle 7:06 (190)
Paul 8:23 (195)
Britt 10:03 (170)
Brett 10:13 (175)
Bill 18:48 (145)

I still need to get the scores for the last two heats. Will post soon.

WOD 3 was the Snatch Ladder:
every minute you switch to a heavier bar till you fail.
Women started from 45# to 125#
Men started from 95# to 225#

The last WOD was "the walking dead"
Overhead walking lunges 20/14 scaled 14/10 to start and finish with. About 70 feet each way.
RX 115/85 scaled 95/65
50 deadlifts
40 burpees
30 back squats
20 SDHP
10 push presses

Our family (CrossFit TNT) is amazing. The everlasting friendships that we have made go deeper then meeting at the gym to work out. We see each other so many times a week to work hard but we have built a bonding relationship out of the box.

TNT is so proud of everyone who competed. First timers for Brett and Jill and let's just say they killed it on the floor! (the dance floor that is) Jenny, Bill and Britt have done more fun competitions before, but they all kicked it up a notch and proved that they are a force to be reckon with when they need to be serious. Then you have our veterans, Paul, Jeff, Sarah W and myself who continue to improve year after year.

TNT must be doing something right because in the scaled division all around:

Jeff  got second place
Sarah W got second place
Jill got third place

The RX division all around we followed right behind (Luke and Bridget who hosted it really should have placed first and second but did not take the podium)

Paul got first place
Brett got second place
Rochelle got second place

 

Post to comments on how you thought the Throw down went?

The first two WOD's for the Throw Down are..............

WOD #1

“Tabata”

16 intervals

20 seconds of work

10 seconds of rest

RX’d division

First 8 intervals will be 135#/95# power clean

Second 8 intervals will be pull-ups

Scaled division

First 8 intervals will be 95#/65# power cleans

Second 8 intervals will be jumping pull-ups

Score will be total number of reps

WOD #2

Rx’d division

3 Rounds for time of:

20 two-fer squat box jumps 24″/20″ (games style)

20 Kettle-bell Swings 70#/50#

Scaled division

3 Rounds for time of:

15 two-fer squat box jumps/step ups 24″/20″ (games style)

15 Kettle-bell Swings 50#/35#

Score will be your time

The last two WODs will be announced just before they are scheduled to happen.

It's not too late!

EAT BETTER / PERFORM BETTER
9-WEEK CHALLENGE!

You need to be at Rehab this Saturday @ 9:30 am
& sign up online if you want to participate.

The cost is $20 (cash only) to enter & the winner takes all!
** The JackPot is already worth $400.00!!! **

The challenge starts this SUNDAY so sign up ASAP!

Download INFO
Download POINTS

CrossFit Lincoln will be hosting an Affiliate "Soldier" Challenge September 18th, 2011.

The event will consist of teams of two men and two women, for a total of four team members. There will be a Rx'd division and a Non-Rx'd division, so all skill levels are welcome! The teams will be asked to complete three workouts, with each member doing two workouts total.
 
The workouts are still under review but will be referenced after soldiers of the past:
 
The Viking
The Spartan
The Gladiator
 
Who: Any Crossfitters willing to come and compete!
What: "Soldier" Challenge 2011
When: Sunday September 18th, 2011. Competition will run from 9am-5pm.
Where: Lincoln, NE (location to be announced, possibly outside!)
Why: To get local CrossFitters together to compete, meet and have fun! Price: $200.00 per team
 
We know that FGB6 is the day before, so we invite everyone to come to Lincoln a day early and do it at our box! If you are interested please contact us by replying to this email by August 1st, 2011. We will get you more information after that date.

 

***Comment below to let us know if you are interested in competing!!!

Xtreme Games Recap

The TNT Bombshells really proved that they are more than just pretty girls in Lululemon gear.

We were the 1st to go out of 6 RX teams and 2 scaled, and we were the only RX team with all girls. With that said, we had to do the same weights and distances as the men, except for the deadlifts.

We all had a blast and worked great together! The team work was perfect, a combination of knowing each others strengths and weaknesses and covering for each other when we needed help. There wasn't one thing that was the hardest or most grueling, it was all tough, and when the end came, we were happy to be done.

It was long, almost longer than last year. We were hoping to get it done within an hour but we finished at one hour and forty two minutes, landing us in 5th place. But like I said, we were the only RX all girl team, so really we should have gotten first!

We also had a great cheering team! Thank you to all that came to watch us. We were all so surprised that you drove out of your way that early in the morning.  It was a big help to have you guys following us through the course, taking pics & cheering us on.



The weather worked in our favor for once.  It was cloudy and kinda cool with no rain through the whole thing.  We were left with a few bumps & bruises and we had wet grass, mud & bugs stuck to us as well.  But we worked hard, had fun, and finished strong!

Upcoming Summer Events!

1st Annual CrossFit Field Day - Sunday, May 22 2011
Time to have some FUN!  CrossFit St. Charles is hosting the 1st Annual, St. Louis Area, CrossFit Field Day.  An outdoor competition but NO WODs, just fun & games.  Check out the flyer for more details. Field Day Flyer

2nd Annual 2011 Xtreme Games - Saturday, May 28 2011
Remember last years Xtreme Games?  It was BRUTAL!  So I'm sure you're ready for more.  Check out the link for more information.  2011 Xtreme Games

We will have sign-up boards in the gym for all those who are interested.

The WODS for the In-House competition

Tonight we will start at exactly 5:30 pm. So please get here early to stretch, warm up and get ready to kick some ass!

WOD 1

8 Rounds
30 seconds of work, 15 seconds of rest

Alternating:

Power Snatches (95/65)
Burpees

 

WOD 2

21-15-9
(115/75)

Squat Cleans
Alternating lunges w/ bar on back
Push Presses/Jerks or OHP

 

 

The Heart of America TNT's Video

It took a long time to get out, but here is TNT's Heart of America Video. Check it out and share with friends!

Everyone did such an awesome! TNT is very proud of each and every one of you!