CrossFit TNT

ATTENTION CrossFitters!!!!

We have added extra evening classes & we are also placing a cap on the number of people allowed in each class.  Evening classes are capped at 8 people.  As of May 1st, you must sign up online if you want a guaranteed spot.  There are now 3 group classes each evening, please make sure you sign up ahead of time to ensure your spot!

More CrossFit Classes!

Hey CrossFitters,

Classes have been growing like crazy!  On May 1st, 2011 we will be adding some more evening Group CF classes to our schedule.  We will be adding one class each evening, Monday through Thursday & the time for the Foundations class will be moved back one half hour.

Please be sure to always sign up for your classes online!  It is very important that we know how many people to expect in each class.

Remember, these changes do not take place until May 1st, 2011.
Download Class Schedule

My visit to CF Balboa, CA

I finally got my dad to come with me to a CrossFit box!! Last Thursday, we went to CF Balboa in Newport Beach, CA. Thanks to Jason for coaching us and to John Welbourn for letting us CF at his box.

To my amazement, my father impressed me so much, that I want him to join CFB right away so he can compete in the masters CF games next year!!  At the young age of 61, he showed me 5 easy strict pull ups, then I showed him how to make it easier by kipping. He has never done a kipping pull up before, so he jumped up and did 5 perfect kipping pull ups!

Then he dead lifted 240lbs and overhead pressed over 125lbs!! Keep up the good work pops!! Hope to see you CrossFitting soon!

Help yourself become a better CrossFitter!

We all want to avoid injury, we all want to improve our squats, lifts, & prs, we all want to feel better in & outside of the gym.  This is all possible, but you have to be willing to spend the time & do your homework.  We only have so much time with you guys in class, you must invest more time on your own to stretching, rocovery & mobility!

There is an awesome & FREE resource out there for you to use.  Kelly Starrett is a CrossFitter, a Physical Therapist, & a strength & conditioning coach.  His website is loaded with information & videos on how to prepare your body for everything we do in the gym.  These Mobility WODs take only 10 minutes & can make all the difference!!

Please take a look & find 10 minutes in your day to incorporate these mobility exercises.

Mobility Website

Reminder of new Group times

Just a quick reminder that we are combining our 8am and 10am group class to 9am, Monday through Friday. We are also adding our 5:30pm group class Monday through Thursday. These classes all begin tomorrow. Thank you for your support and dedication to CFTNT. We look forward to growing bigger every month.

Let's also welcome both Jerry Yu, and Bryan Schuster to our team of coaches!!! Both men are active CrossFitters here at TNT, they both have CrossFits Level 1 certification's, plus child/adult CPR/First aid certs. Both will be coaching our foundations group at 5:30pm and our 5:30pm group class.

 

As our team grows stronger so will our CrossFitters!!!

Attention All CrossFitters

A few updates for the Group CF classes, please read...

Download NotesForCrossFitters

What Do You Know About H2O?

 
As we all know this summer has been hot and steamy so we MUST stay hydrated.

Even a slight percentage drop in body water can cause the following symptoms:

· Fatigue

· Head rushes

· Chills

 

Any of these symptoms will negatively affect your WOD. And here at TNT we strive to improve!

So the real question is how much water should you drink daily?

· 8-12 cups is a good base number but here is a formula to more accurately find your water consumption   0.034 ounces x Daily Caloric Intake = Daily water in ounces.

· But with the weather the way it is and the extreme WODs all of us at TNT do we need extra water, so DRINK UP!!!

 

Making Squat Snatches look easy

235lb Squat Snatch from rochelle Simmer on Vimeo.

Kelly SUCKED!

Yesterday at 6:30 pm was probably one of the hottest/humid days to do Kelly.

5 rounds for time:
400 run
30 box jumps (24inch)
30 wall balls

Our whole group was exhausted. The WOD was long, but the heat made it worse! These CrossFitter really showed that it doesn't matter what the weather is like, you can still finish the WOD. Even Nancy who had a hurt foot finished. Today, Shu, Tara, Sarah W, Mike D and Rochelle are gonna try to conquer Kelly and beat the heat. Wish us luck.

Jump Rope order

Double-Unders

Who loves doing double-unders?  Some of us love them, some of us cringe when we see it up on the white board.  It seems like such an easy exercise, a cave man can do it.   This is not the case for some of our athletes here at TNT. 

Recently several of our WODS have included double-unders, and the constant jumping is destroying our jump ropes.  TNT is going to purchase several jump ropes that can be utilized by everyone at the gym.  However, I regret to say that these new community jump ropes will not be high in quality.  Therefore, some of your WODs might suffer.

Not to worry though, TNT has a solution to this problem.  TNT is putting together an order for Rogue speed jump ropes.  Currently, there are two community Rogue jump ropes that can be utilized in our box.  (They are the thin blue ones, that whip your body when you miss!!!)  If you like these type of jump ropes, let one of the coaches or front desk at TNT know, we will try to put an order in after memorial day.  The speed ropes from Rogue are $15.00 a piece and the more we can order the cheaper they become.

TNT suggests that each CrossFit athlete should not only have their own running shoes, lifting shoes and their own grips or tape, but their own jump rope that can be measured to their exact height.

If you have any questions contact Jeff or Rochelle at TNT, and remember keep jumping because practice makes perfect.