Blog

Let's make sure to say hi and welcome:

Chris Broyles

Lisa Goellner

Lorin Lee

Brian Moore

Holden Nye

Lesa Swon

Jake Bright

Trevor Knecht

Jennifer Ross

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Helen

3 rounds for time

400 meter run
21 kbs
12 pull ups

*15 minute time cap

RX
55/35

INT
44/25

Scaled
40/20

On the first Monday of each Month, we will be doing a benchmark workout. Benchmark workouts are classic crossfit workouts with specific names (Fran, Annie, Barbara, Cindy, etc.) They are not done frequently, and this allows them to be used to track your progress. We will have a spot on the whiteboard, just like we do with PR's, for you to write your times. Write down any scaling notes in your WOD books.

PF
tabata :20/:10x8
Sled pull-forward +chest press
:20 pull/:10 chest press
Rest 1:00
Tabata :20/:10x8
Sit ups
Rest 1:00
tabata :20/:10x8
Double unders

April showers bring May...odd objects. The primary focus this May will be sleds, tires, yokes and sprints!

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Sleds:
Working with sleds is one of the most effective ways to round out your training. It develops work capacity and athleticism without negatively impacting your strength and muscle gains.

One of the most important distinctions between sled exercises and most other types of resistance work is that with sled work there is no eccentric, or negative, part of the movement. For example, when you lower the bar to your chest on the bench press you perform an eccentric action. The concentric half of the motion is when you press it back to lockout. Since sled training only has a concentric movement, it's a great way to work your muscles without beating them up too much. This doesn't mean it feels any easier than lifting, though. If you've ever worked with a sled, you know that it is brutally difficult.

Tires:
The strength and aerobic benefits of tire training can enhance your performance in all sports from gymnastics to football. Tire training is one of the best total body strength and conditioning workouts that a person can do. You use your total body when you flip the tire, and by varying the distance you flip the tire and time you flip the tire you can get a great aerobic workout.

Use a tire that is not too light or too heavy so…
◦ Too heavy = you can only flip it 1-to-2 times before you need to rest
◦ Too light = you can flip a tire 10-to-20 times without stopping
◦ Moderate or just right = you can flip tire 5-to-10 times without stopping and…

• Relax your biceps to avoid curling the tire.
• Keep your back tight to avoid rounding of the back, especially your lower back.

Yokes:
Get tight, stay tight, as if you are going for a 1 rep back squat.
Experiment with yoke height. Needs to be high enough off ground for clearance.
Take small fast steps.
Create a platform - Find a hand position on the yoke that allows you to create a shelf for the crossbar to sit on.
Focus on a spot - Don’t just look straight ahead of you, but focus on a spot. Then walk towards that spot

Getting under a heavy yoke will instantly give you an idea of the benefits. The squat, deadlift, and bench press are the kings in the gym. They are certainly full-body movements, yet still don’t quite compare to picking up a heavy yoke and walking in terms of top-to-toe muscle recruitment. Given the fact that you’re putting your body under a much heavier load than it is used to, a heavy yoke walk elicits an awesome physical response in the body.
More specifically, yoke training will strengthen:

• Your upper back - That’s where you are holding the weight, after all. Expect your back to thicken up and get stronger.
• Your posterior chain - Glutes, hamstrings, and lower back are all working hard and will reap rewards.
• Your legs - And not just the posterior, this is a quad strengthener too.
• Your hips - Through the walk element, you will build strong and powerful hips.

Sprinting:
Well we all love to sprint!

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DON'T FORGET THAT CLASS STARTS AT 6PM

WOD
for time
250 ft handstand walk
*3 minute time cap
Rest 4 minutes
2 minute amrap
max reps
Lateral burpee over parallettes

RX
n/a

INT
attempts

Scaled
500 ft bear crawl

PF/Skill (Primary Focus)
Yoke
60 second yoke challenge
*max distance +max weight
*4 to 5 attempts
*start light and work to max
*plenty of rest in between sets. Rotate through athletes.

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What an honor to be the TNT athlete of the month! TNT was the perfect place to start my CrossFit adventure. The coaches and fellow athletes create a tremendous atmosphere. I cannot thank everyone here at TNT enough for allowing me to be a part of the TNT family.

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Today's workout will be held at the track of St. Charles High School.

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This weekend we are hosting a L1 certification. Saturday's rehab workout will be held at St. Charles High School track. There will be no classes at the gym on Saturday. Sunday's evening workout will be at 6pm.

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Skill
40ft Front rack walking lunges
E2M for 5 sets
WOD
100 BP for time
*run 400m for each break (when lifter racks the weight)
Rx
135/95
Int
95/65
Scaled
Squat stand push-ups

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Skill
WOD set-up
WOD
5 Rope climbs
10 Wall climbs
15 Tire flips
20 T2B
25 PWR Snatches
30 Burpees
35ft HSwalk
40 Pistols
45 KBS

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Skill
E3M for 3 rounds
5 weighted pullups
5 strict pullups
10 kipping pullups
Int: 5 strict + 5 kip + 10 ring rows
Scaled: 5 Banded (1 band) + 5 banded (2 bands) + 10 ring rows
WOD
21-15-9
DL
Dip
Box jump
Rx
225/150
24/20"
Int
185/125
Banded dips
20/16"
Scaled
135/95 or lower
Box dip
16/12"

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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