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  • I wanted to take time to share an email received from Amber this week. No explanation needed. Thank you Amber for calling out David and Cory for their fine work as coaches! Hi Todd! I hope you’re doing well. I’ve been meaning to sit down and write this email all week, but haven’t found the time. […]

  • What makes for a healthy box?

    By Todd Seabaugh | In Blog, CrossFit, CrossFit Box | on April 14, 2015

    In the St. Louis CrossFit sphere, we have seen the landscape change from just 7 boxes in 2011, to over 50 in the metro area in 2015. The success of these gyms varies greatly. In some cases, boxes have sprung up, and closed down very soon afterward. Others seem to continually grow and prosper. So […]

  • 2015 CrossFit Open – St. Louis “Top 100” Finishers

    By Todd Seabaugh | In Blog, CrossFit | on April 7, 2015

    The 2015 CrossFit Open is behind us. Every year, I start out uninspired, knowing I won’t be at the top of the holy grail of leader boards, and convincing myself that this isn’t that important to me. Then, the first WOD is announced. Anticipation begins to build internally. “How will I pace this workout? Can […]

  •   One skill in rowing that is crucial to master is the ability to maintain a specific stroke rating (s/m) with consistency.  The stroke rating refers to how fast you move back and forth on your slide per minute and is shown on the performance monitor in the corner as s/m (strokes per minute).  When […]

  • Neanderthals Rule – 2015 Paleo Challenge

    By Leeny Hoffmann | In Blog, nutrition, Paleo, Paleo Challenge | on February 28, 2015

    The 2015 CrossFit STL  6-Week Paleo challenge has just come to an end and we now have a new list of savvy, dedicated individuals who have been indoctrinated into the paleo lifestyle.  On January 12, thirty one members of CrossFit St. Louis committed to the challenge of the Whole30, a strict version of the paleo […]

  • The Bear Cup Affiliate Rowing Challenge

    By Leeny Hoffmann | In Blog, Rowing | on February 10, 2015

    CrossFit St. Louis rowers competed in the first annual Washington University affiliate rowing challenge this past Sunday, Feb 8th, 2015 and brought home the championship cup.  This competition was part of the St. Louis Indoor Rowing Sprints held at Wash U. each February.  Affiliate teams (CrossFit St. Louis and BarX Crossfit) competed in a number […]

  • CrossFit St. Louis 2015 Paleo Challenge

    By Leeny Hoffmann | In Blog, Paleo, Paleo Challenge | on January 2, 2015

    The CrossFit St. Louis 5th annual January Paleo Challenge is a week away and I’m excited about what 2015 will bring! Our 6 week challenge will start with a strict version of paleo, using the Whole30 template so we can establish a good baseline of health and leave out any questionable food items that may […]

  • Is Rowing Giving You a Backache?

    By Leeny Hoffmann | In Blog, Rowing, technique | on November 4, 2014

    I’ve had a number of athletes tell me that when they row, their low back starts to hurt.  Watching them for a few seconds on the rower, I can usually point out the source of their problem. There are a number of technique flaws that can play out in the low back. These include: poor […]

  • Get your Concept2 Logcard

    By Leeny Hoffmann | In Blog, Rowing | on November 1, 2014

    What is a Logcard  and why do I need one?   First of all, if you are planning on participating in our Holiday Row Challenge, you will need a card to keep track of your meters.  You will love how easy and convenient this thing is in keeping track of all your rowing pieces.  Our gym […]

  • Master’s Melee – Event Day Details

    By Todd Seabaugh | In Blog | on October 1, 2014

    The final information regarding the melee follows. Site opens at 7:00. First WOD will be at 8:00. There will be room in the back gym for warmup. Checkin will be at the front desk where you will also pick up a gift of a CrossFit St. Louis t-shirt. There are presently 14 teams registered, so […]

  • October 4, Masters Melee

    By Todd Seabaugh | In Blog | on September 11, 2014

    CrossFit St. Louis, partnered with area gyms, will host a Masters Throwdown on October 4, at 8:00 a.m. Anticipated event length is 4-5 hours, depending on the volume of team entries. Pre-registration is required and is cut off Oct 3 at 6:00 pm. The cost if $160/team with registration through the following link: https://www.eventbrite.com/e/masters-melee-100414-tickets-12790521795 4 […]

  • Turn Down for What?

    By Leeny Hoffmann | In Blog, CrossFit, Rowing, technique | on August 22, 2014

    There is a common flaw among indoor rowers to go hard on the drive and in their effort to recover slowly, inadvertently stop the handle and rest it on the legs, or even pause or stop during the recovery en route to the catch.  While this may allow you to catch your breath, it’s not […]

  • New Class! – Movement and Mobility with James Harris

    By Todd Seabaugh | In Blog | on August 18, 2014

    First, this is NOT a CrossFit WOD class. There will be no strength and skill, no WOD. The class is all about improving our, well, movement and mobility. James is a licensed Physical Therapist and a CrossFit st. Louis member. He brings years of education in mobility and time working with clients and patients to […]

  • Athlete of the week – Joe Hurster

    By Todd Seabaugh | In Athlete of the Week, Blog | on June 9, 2014

    Joe is a Member at CrossFit St. Louis West (ICE). Joe has come on strong since joining and clearly enjoys his work with us. We asked Joe a few questions about CrossFit and himself. Here’s what he had to say. CF STL West: Tell us a little about yourself Joe. Joe: I have always been active.   […]

  • Unfinished Business and Recovery on the Rower

    By Leeny Hoffmann | In Blog, Rowing | on June 1, 2014

    Have you ever tried to pat your head and rub your tummy? You have to really think about it to do the movements distinctly.   With practice and focus, you can get it right, but often, it just turns into a big, uncoordinated mess. That’s how I see the preparation phase of the recovery on the […]

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