"Monica Kunkel getting strong on her back squats"
Tuesday Strength/Skill Work: Bench Press/Push ups 4 X 8
W.O.D. "Margaret"
-For Time
-Run 400 M, 25 Push Press (#75, #55)
-Run 800 M, 25 Push Press
-Run 400 M, 25 Push Press
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August 2009
New Athletes!
" Countdown. 3-2-1....Go!"
We want to welcome some new athletes. Chris Carrier and his wife Jill will be starting classes this week. Jennifer Kahle will be joining them. Great job on the intros! Your continuing education starts now.
We had a group today try the "Hell's Half Acre" qualifier workout. Troy Hupp was at the regional qualifier and bested his time today by over 4 minutes! Great job everyone.
Monday Strength/Skill Work: OH Squat 4 X 8
"Hells Half Acre" WOD
-3 rounds for time
-10 Clean and Jerk (#155)
-Row 500 Meters
Sayersbrook Farm
Herb Sayers has been nice enough to invite everyone to Sayersbrook Farm again this year. If you have never experienced this awesome Bison ranch, you are in for a treat. There's a great lake for swiming, skiing, and fishing. There's plenty of dock space for laying out and just relaxing. We may even get lucky enough to go on the Bison tour.
The date is September 19th-20th. We will plan on leaving from the gym around 7 a.m. on the 19th. Herb is offering overnight camping for those who wish to stay a night. This will be a bring your own food and beverage event. We'll ask that everyone brings a dish. There will be a sign-up list at the gym where you can indicate any food you will bring. We hope everyone can make it.
Bring a Friend Friday
" O2 Deprivation. Courtesy of Schwinn Air Dyne Bike"
Friday Strength/Skill Work: Ring Dips, Ring push-ups, Inverted movements
Remember tonight is "Bring a Friend Friday." See you there!
1st Annual Heart of America CrossFit Challenge
CrossFit Valley Park and CrossFit Springfield have teamed up to create the 1st Annual Midwest CrossFit Challenge. All affiliates in Missouri and 8 other states have been invited to participate! The competition will be a team format with 2 males and 2 females competing in each event. Click here Download Heart of America Challenge. We are working on details and a registration page so stayed tuned. We will also be looking for judges and volunteers to make the trip.
We are 1 month away from our Fight Gone Bad Fundraising event. Fight Gone Bad IV. Please follow the link to sign up or make a donation for a great cause.
Thursday Strength/Skill Work: Back Squats 4 X 6. L-sits
Our September Athletes of the Month
"Athletes of the Month: Tawn Keener and Trey Dowell"
Wednesday Strength/Skill Work: Front Squat 4 X 6
W.O.D.
-4 Rounds
-400 m run, 20 KB Clean and Press (10 each arm)
Thank you Judges!
This post goes out to all the judges. You were all faced with the toughest job in the competition....besides competing! Judging is extremely tough as the athletes move so fast. Many repetitions are right on the border of being legit and it's really hard to tell the athlete an effort was no good. You all did an outstanding job of being sharp, professional, and enthusiastic. Thanks for volunteering.
We have some great photos from Kim Wilke's husband (sorry I forgot his name). Check the photo gallery to the right of our webpage to view them.
Some of our members commented in particular about some of the athletes that were new to CrossFit. CrossFit TNT had a team that was made up of some athletes that had only had a few weeks of training! We were all SO impressed with you all. It takes courage and guts to get through suck a grueling competition. We always say it's not the fastest times that inspire us the most but the determined efforts that really touch us. You set a great example of our message....."You can do this."
Tuesday Strength/Skill Work: OH Press 4 X 6
CrossFit St. Charles Takes the Cup
Our first of many St. Louis Team Competitions is complete and I am spent! Again, the emotional charge of these events is so incredible. We had a huge turnout and want to thank all the members, families, and friends for coming out to support us. To all the athletes that competed...you should be very proud of your accomplishments. There were several people very new to CrossFit who came out and tangled with the veterans. That takes courage and you all did great. Welcome to "The Sport of Fitness."
Our day started off with a bang as athletes engaged in a "Fight Gone Bad" style workout that included some exhausting movements. No one scaled this event! After the bodies hit the floor and the music faded, CrossFit Valley Park was in 1st place by just 1 repetition! CrossFit St. Charles and CrossFit TNT held closely to 2nd and 3rd place. The 2nd event was a 750 meter row that left some athletes cramped and down for the count. We were concerned they may not be able to continue. Corey Lewis pulled an astounding 2:13 and he was feeling the aftermath. After the 2nd event CrossFIt Valley Park was tied for the lead with CrossFit St. Charles with 10 points. CrossFit TNT was close behind with 8. It was anyone's game going into the 3rd workout. CrossFit St. Charles set the bar in our "Team Helen" workout and they just couldn't be caught. The close battle ended up with CrossFit St. Charles in 1st, CrossFit Valley Park in 2nd, and CrossFit TNT in 3rd. With each affiliate having 2 teams, there were 6 places so it was so cool that each one got a team on the podium!!! Congrats to Kim Wilkes and her team. All for now....I'm whooped!
Strength/Skill Work Tuesday 8-25 OH Press 4 X 6
Who wants it?
" The Traveling Trophy. The winner Takes it Home "
Our first St. Louis Affiliate Team Competition will be this Sunday, August 23rd. Please feel free to come out and cheer the athletes on. Athletes and Judges, please be here by 8 a.m. The first event will start promptly at 8:30 a.m.
