CrossFitValleyPark

The beautiful weather has called. We responded with running, prowler pushes, and a good cleaning on some new flippin tires! Now for the really cool news.

Kara Funk got her first Handstand push-up! This was legit and witnessed. Forehead to the ground then all the way back up.

Sharon Dailey stared down the bench press and got a new PR at #95 lbs. The bar went up easy.

Dan Furnas got his 2K row out of the way for the conclusion of our Next Level Challenge performance benchmarks. He got 7:28, besting his old PR by about 30 seconds!

Jake got a PR on his deadlift by 15 lbs! How does #440 lbs. sound?

Hey, this Paleo thing may be working. Great job everyone!

Thursday Strength/Skill Work: Push Press 5 X 5. Alternate with weighted lunges, 5 X 10 (each leg).
 

Wednesday Strength/Skill Work: Body Rows on rings 4 X 10. Alternate with clapping Push-ups 4 X 10. If you can't perform clapping push-ups, simply work on explosive power.

W.O.D.

-For Time:  10-8-6-4-2-4-6-8-10

-Deadlift (50% 1 rep max)

-Jump squats (full depth)

-Push-ups

 

-Finish with 800 M run

 

Tuesday Strength/Skill Work: Back Squat 5 X 5. Immediately after each set, perform 5 squat jumps for maximum height. Alternate squat work with handstands and handstand push-ups.

W.O.D.

-4 Rounds with 1 minute rest between rounds

-250 M run, 25 Dumbbell Thrusters

 

  

Monday Strength/Skill Work: Thruster 4 X 8. Alternate with Half Moons or Russian Twists.
 

Donna Smith has been showing some astounding progress lately! She has tackled some tough workouts. Her strength and athleticism have gone through the roof. Congrats on the dead hang chin up Donna!

Saturday Strength/Skill Work: Front Squat 5 X 4

CrossFit St.Charles Affiliate Cup Challenge from rochelle Simmer on Vimeo.

Rochelle Simmer put out a great video from the last competition. Enjoy!

Friday Strength/Skill Work: OH press 5 X 5.

"Leaders of the CF Valley Park cheering section"

Thursday Strength/Skill Work: Weighted Step-ups 4 X 8 on each leg. Alternate with max rep. chin-ups and push-ups.

 

Carlos, Carlye, and Chris. Carlos Himpler is a new athlete and is killing the workouts! Carlye Spaulding has been nursing a really bad ankle strain but look out for her in any upcoming competitions. Chris Cosby just started attending classes. He has alot of experience as a personal client of Herb Sayers. He is doing great. And then there's Kevin who didn't get his name in the intro. because it doesn't start with a "C". Kevin has been steadily getting better with flexiblity and movement! He is one strong dude. Keep up the good work everyone!

Wednesday Strength/Skill Work: Single leg/Straight Leg Deadlifts 4 X 8 on each leg. Alternate with ring dips X 10.

W.O.D.

-1 Mile Run for Time or...

-2 K Row for Time

 
 
 

Neil Jones from CrossFit South City was superman fast in getting a video up from yesterday's event! Thanks Neil. Great video! Again, awesome job everyone. It was great to have Kirwood and St. Louis join in on the fun.

Tuesday Strength/Skill Work: Bodyweight day. Pick 2 lower body and 2 upper body exercises and run through a circuit trying to get 4 sets of each movement.

Valley Park Wins the Affiliate Cup!

Ok, Thanks to Leeny Hoffman of CrossFit St. Louis we were able to steal a couple pics for our updated post. Check out those standings! Nice job everyone!

In the midst of downloading about 300 pics from today the memory card decided to go haywire and we lost all pics of the awards presentation! In light of a possible new T-shirt slogan, "My engine runs on CrossFit. You may want to stand back.", we picked this great picture with Ingrid backing away from a determined Melissa Hurley!

First of all thank you to Kim Wilkes for hosting this awesome event. Thank you to all the judges and people who came out to support the athletes. Again, we are reminded of why we are such a unique and strong community.

CrossFit Valley Park brought the Affiliate Cup back home! We took a 1st and 3rd place in the prescribed division. Our scaled division teams also placed in the top 5. We can't express how proud we are of our athletes! It was absolutely amazing to watch them compete. Most of them were competing for the first time and showed the guts and determination that makes them so great. We love you all! More on the event and a photo album coming soon! Exhaustion is winning this Sunday night WOD.  

Monday Strength/Skill Work: Bench Press 5 X 8. Alternate with Deadlifts 5 X 4.