CrossFit TNT is hosting a competition this weekend with athletes participating from gyms across Missouri as well as surrounding states. It's a two-day competition with 3 workouts each day!
The link to all the competition information, first heat schedule, and parking is right here:
On Saturday, John's first workout will be at 8:30 on Saturday, and Chuck's is at 11:15.
Maren will be serving as a judge, so look for her as well!
Chuck & John promise to keep us posted throughout the weekend as they get information on their competition times!
The Mottls will heading out there on Sunday depending on when they're slotted to start. Send them karma- they're nervous but pumped!
One More Word on "Flight Simulator"-
Not ONE but TWO new records on the board for this workout!
Congrats to Guy Smiley and Peanut who shaved MINUTES off their previous times!
And, while you have double unders on the brain, let's talk
GOAL POSTS!
We've had several reach their goals recently, and as always, it's completely up to you what your next measurable goal is going to be. Thought I'd plant some seeds in case anyone needs an idea or a nudge in a particular direction. (Nudging is one of my specialties...) I've been updating some of my notes as of late, and was reminded of an old goal post of 15 bodyweight overhead squats (which started with the old NIcole Carroll video linked below that made many in the CF arena hungry to tackle!) You can all join Husband Rich in the drool-fest as you watch the video of his CF girlfriend:
Soooo, here you go- some future goals to noodle on:
- 20 DU's in a row (when you master that, then 50...then 100)
- 1 kipping pull up, then 5 strung together, then 10
- 10 planked out, bee-U-ti-ful push ups
- 5 unassisted ring dips
- 1 real-deal, head-to-the-ground-in-the-bottom, arms-locked-out-at-the-top HSPU. Once you get that, shoot for 5.
- A super fast row time for the 250m, 500m or 1,000m
- A speedy run time for the 200m, 400m, 800m or 1 mile
- Bodyweight OHS, then 15 bodyweight overhead squats
- 2x BW Deadlift, then 2 1/2x BW deadlift... then 3x BW DL
- 2xBW Back squat
- BW Shoulder Press (*THIS ONE ELUDES ME! I am in awe of those who can strict press their own bodyweight...)
- BW Squat snatch
- BW Squat clean and jerk, then 150% BW clean and jerk
You know something is terribly wrong if Betty hasn't flung her arms around you for the photo op. She hugs us all...except for T.W.
She told him he'd just get a "lean."
Too many cooties from the WOD.
Betty doesn't do soaked tshirts.
Thankfully, Tom can take it.
The culprit.
The outcome.
T.W. was the only one to go RX'd on this one!
Have to be careful with heavy thrusters and work your way up (as with all weighted movements) g..r..a..d..u..a..l..l..y.
Mellie and Betty were oh-so-close!
Deena with elbows in front of the bar on the way up and on the way down for her thruster reps.
Strong finish at the top!
SUNDAY GROUP RUN!
Marketti is gifting you 30 minutes extra sleep with the meeting time of 9:00 AM at CrossFit Kirkwood!
Stay warm!
Have you checked your inbox?
FIGHT GONE BAD 7 is scheduled for Saturday, September 22nd this year!
Read the blog post below on "We Took Your Money" to learn about the grand totals each of the charitable organizations received. (I also linked the FGB7 blog in the left-hand column with worthy sites to check out).
ASTOUNDING!
What an effort made by ALL the CrossFitters who participated and donated!
The coolest of the cool.
The link above gives more information about the FGB fundraising event.
Even though it isn't until September, we start to rally for this in the summer as its CrossFit's biggest annual "giving" event. Gyms host the event (we always do for our members!) and everyone does the Fight Gone Bad workout that day. All who participate sign up online, register, and collect any and all donations to benefit that year's chosen charities.
Last year, the LeGrand family along with many CFKW families organized a garage sale beforehand, and all the proceeds from that were donated as well. The fun didn't end after the workout that morning either! The Upmeyers hosted a FIGHT GONE BAD PAR-TAY at their house that evening. Boxing gloves and all!
Mark your calendars, folks!
AND, WHAT WAS OUR WORKOUT ON THURSDAY?!
A version of Fight Gone Bad, one minute on and one minute off.
(The workout in its true form is 5 minutes- 1 minute of each movement- straight, followed by a 1 minute rest for 3 rounds).
Getting that FULL minute of work in along with that GLORIOUS FULL MINUTE's rest alters your mindset. You do more work overall because you have more time to do it, but you're still gassed and feel like mashed potatoes when it's all said and done.
Well, that is unless your name is Logan...
LOGAN! WHAT THE HECK?!
There is to be no smiling post-FGB!
No eye contact with the camera!
No coy little lean with the light touch of the head!
THIS IS SERIOUS BUSINESS!
Whew...
This is more like it.
Fight Gone Bad HURTS, LOGAN! It hurts.
Let's not pretend it doesn't.
In the spirit!
KT Legs, Marketti, and Bean- high-fives to you for your party pic efforts!
Fired. All of you.
Nice try, Brandon.
Next time try a choke hold or gut punch to Trainer Tim.
Everyone else? Fired...
I have your walking papers ready...
Even with two trainers in the pic.. tsk. tsk. tsk.
NOTICE TO HUSBAND, LAKE MILL, PEANUT, TRAINER TIM, and GUY SMILEY.
IF LILA KERTZ EVER TRIES TO TELL YOU SHE CAN'T DO WALL BALL WITH A 14LB BALL, DO NOT BELIEVE HER.
Mellie eliminated the extra swing at the bottom of her toes-to-bar reps!
Look at her go!
*Was brought to my attention that our newer members may not realize there is a comments section at the end of each post. You just click on the word "comments" and feel free to weigh in on whatever strikes you. Jen Bugs- here's your platform, sister!
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