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  • For years, and I don’t want to tell you how many, I could play any sport without any warmup. Years. When I found CrossFit five years ago, I entered into the WOD class setting and everyone warmed up. There was no alternative, after all, it was right there on the board to kick things off: […]

  • Happy Halloween!

    By admin | In nutrition | on November 1, 2013

    The rain set in, the kids didn’t show up, and now, you have a mountain of candy at your disposal. What are you going to do with all of that sugar? Sugar is a crystal carbohydrate. It comes from corn, sugar cane, or a sugar beet. It then gets “refined”, meaning crystalized and added to […]

  • Many have asked, “What is HMB and is it safe?” What about HMB+Creatine, is that a hormone?Here are a few answers from Blonyx:“HMB (or β-Hydroxy β-methylbutyrate) is needed by the body to protect and repair muscle tissue. We can make a small amount of HMB from the amino acid Leucine found in the protein we […]

  • Row Clinic coming November 23rd

    By admin | In Rowing | on October 24, 2013

    Interested in improving your rowing technique and just can’t make that 8:30 a.m. CrossFit+Row class time (how do those people manage that)? Well here’s your chance to improve your rowing with one of the elite row instructors in St. Louis.  Leeny Hoffmann will be conducting a 90-minute rowing clinic on Saturday, November 23rd, from 10-11:30 at […]

  • Expected St. Louis Build Out Schedule

    By admin | In CrossFit Box | on October 22, 2013

    Everything is always subject to change, sure, but here is our plan. Week of 10/21 – Contractor FinishWeek of 10/28 – Brentwood InspectionsWeek of 11/4   – Drywall and Paint FinishWeek of 11/11 – Floor and Rig Construction, Shelving, Desk, SetupWeek of 11/18 – LIVE! This has been a long time coming and we appreciate […]

  • The Road Ahead

    By admin | In CrossFit Box | on October 14, 2013

    CrossFit St. Louis is heading into the future with enthusiasm that parallels our appetite for adventure! We are about 2 weeks from the construction completion of 7000 additional sq ft of competition and training floor.  On this floor will be a new 60 ft long rig with 12 squat stations, 12 wall ball targets, 6 […]

  • Paleo Awareness Challenge

    By admin | In nutrition, Paleo | on July 6, 2013

    by:  Leeny Hoffmann I’ve had a lot of people ask me lately if we were going to do a paleo challenge any time soon.  I’m guessing people are in the same boat that I have been lately, getting lax with their nutrition as the summer goes on. The good news is that I will be […]

  • May the Force Be With You

    By admin | In Rowing | on May 31, 2013

    by: Leeny Hoffmann Have you ever gotten on the erg and wondered what else the monitor could do for you besides reluctantly dole out meters?  Do you get bored with the meter and pace screen so many rowers seem to be stuck on?  It might be time to hit the “change display” button on the […]

  • OLY

    By admin | In Lifting | on May 8, 2013

    Hey CrossFit STL!! How’s the OLY going?  Above we have Matt Dettmann and Jennifer Fischer-Turgeon working hard at Snatch.  Matt, the powerhouse PR dude that he is, was close to PR ing that night!  Jennifer working on core stability and showing off  her flexibility in her hips and ankles.  Coach Melissa has been hanging with […]

  • By admin | In Uncategorized | on May 2, 2013

      Breathing for CrossFit: 3 Things You’re Doing Wrong (Part 1) By: Colin Jenkins (click the title above to link to his website) The ability to breath properly is a critical component to achieving higher levels of performance. Most athletes I’ve worked with and spoken to within CrossFit seem to understand some general concepts of […]

  • This is the way to row…with a smile on your face! Next Monday, May 6, we will do a 2K row during the 8:30 am CrossFit Row class.  This is an important measure in the rowing world and it is key information for our rowers to have, especially when we talk about “split times” or […]

  • By admin | In Uncategorized | on April 18, 2013

    The Games Season is Over Already, What Do I Do? I don’t know about you, but my Games season came to a end a lot earlier than what I’m used to.  This year’s Open was a humbling (if not humiliating) experience for me.  In the 4 years I’ve competed in CrossFit, this will be the […]

  • Rower Care

    By admin | In Blog, Rowing | on April 18, 2013

    Hey guys…Leeny here.  Just wanted to remind people how to properly care for our Concept 2 ergs so they will continue to work well for us.   Keeping these guys in great working condition is easy but we have to be disciplined with our rower care. No one wants that gross, sweaty rower with the chalk […]

  • Word from OLY Wednesday’s @ 6:30PM

    By admin | In Uncategorized | on April 14, 2013

    Having problems pulling under the bar?  Did you know if you have proper extension & pull, you’ll have the ability to pull under faster?  Check out Newton’s 3rd Law of Motion!  See below – this pic of last Wednesday night’s class.  We  learned a ton from setting up blocks!   We worked:  Jumping forward & swinging bar, pulling under, extension, tight core, lats […]

  • Get Back On The Wagon

    By admin | In nutrition, Paleo | on April 11, 2013

     by Leeny Hoffmann You were so good.  You conquered the paleo challenge and you ate good quality, nutritious food for 30 days.  You planned your menus, cleaned out your fridge, hit the farmer’s market and prepared for tricky situations that might tempt you to stray.  You did something you didn’t think you could do and […]

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