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  • 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 […]

  • CrossFit Regionals – Thank You

    By Todd Seabaugh | In Blog, CrossFit | on May 15, 2014

    “THANK YOU to everyone in the CrossFit St. Louis community. I was searching for a way to express my gratitude for the past support given to the regional team so I decided to write a post expressing some thoughts. This past weekend was truly an incredible experience that would not have become a reality without […]

  • We caught up with Kerri Rendleman last week and wanted to spotlight her as our Athlete of the week.  CF STL: What first led you to CrossFit? Kerri: I watched my sister, who is a trainer at a CrossFit gym in Kansas City, compete in a Tough Mudder in Colorado, in June of 2011. I was […]

  • Athlete of the Week – Jim Hoffmann

    By Leeny Hoffmann | In Athlete of the Week, Blog | on May 5, 2014

    Jim Hoffmann, aka Jimbo, is the obvious choice for this week’s CFStL Athlete of the Week, not because he is my brother-in-law, but because he is an all around awesome guy.  When I come in to teach rowing on M, W, F, I can always be sure that he is there early to set up […]

  • I Can’t do that Anymore!

    By Todd Seabaugh | In Blog | on April 27, 2014

    “I can’t do that anymore” As we age, we naturally lose nearly 1% of our muscular strength per year (on average) after approximately age 45. This age related loss is called Scarcopenia. Individually however, we can beat this average or severely exaggerate this average, largely based upon lifestyle. Muscular degeneration and atrophy don’t just happen […]

  • Athlete of the Week – Jen Fischer-Turgeon

    By Todd Seabaugh | In Athlete of the Week, Blog | on April 25, 2014

    We caught up with member Jen Turgeon recently, and truthfully, it wasn’t hard to do since the box is a big part of her life. Here are our discussion highlights. Enjoy and introduce yourself to Jen next time you see her. CF STL: What led you to CrossFit? Jen: Well, I was doing some running […]

  • Paleo Nutrition – this just makes sense!

    By Leeny Hoffmann | In Blog, Diet, Paleo | on April 24, 2014

    You’ve been working hard in the gym and you’ve seen results.  You’ve been steadily getting stronger.  But your clothes still aren’t fitting the way you would like and the PR’s are not coming as quickly as they were. You’ve chalked up that nagging elbow and knee pain to “getting older”.   Guess what…now it’s time […]

  • You Can’t Excercise Your Way out of a Bad Diet

    By Leeny Hoffmann | In Blog, Diet, nutrition, Paleo | on April 17, 2014

    When I started CrossFit back in May of 2007, I was amazed at how my body responded to “this new way of working out”.   Each day was a new experience in soreness that never seemed to go away. Muscles were being worked that had never gotten the call before. Each workout was a new test, […]

  • But I’m not losing weight!

    By Todd Seabaugh | In Blog, Diet, nutrition | on April 10, 2014

    We occasionally have that new member, who’s been with us for 2-3 months, and comes in all discouraged and proclaims, “I’ve been working my butt off for 2 months now, and I’m so frustrated. I have not lost a single pound!” (In fact, they may have actually gained weight.) So we ask the question, “How […]

  • Struggle finding great clean meat and eggs? We have been working with Farmer Girl to offer quality meat pick up at the gym. Farmer Girl grass-fed and pasture raised meat is not sold in a grocery store.  Farmer Girl Meats offers boxes of 5, 10, and 12 pound sizes.  All meat comes from 3 farms near Warrenton, […]

  • CrossFit WOD Programming

    By Todd Seabaugh | In Blog | on March 19, 2014

    CrossFit Programming We hear it all the time… “The WODs aren’t long enough lately.” “There are too many team WODs.” “We haven’t back squatted in weeks.” “We back squat every week!” “Where did all the bench pressing come from lately?” In reality, we do our best to cover the bases given equipment, weather and strata […]

  • Why Sign Up for the CrossFit Open?

    By admin | In CrossFit, Open | on March 13, 2014

    I.  Defining Competition:  Competition:1. the act or process of trying to get or win something (such as a prize or a higher level of success) that someone else is also trying to get or win;2. active demand by two or more organisms or kinds of organisms for some environmental resource in short supply Compete: to […]

  • The CrossFit OPEN weekly events will be announced on Thursday nights instead of Wednesday nights this year. We are moving our normal OPEN activities back one day to mirror this shift. The following is our schedule for the next 5 weeks during the OPEN. This will remain the same for the duration of the OPEN. […]

  • Recovery Pancake

    By admin | In Grain Free, Paleo, Recovery Food | on February 13, 2014

    By Leeny Hoffmann Did I just say “recovery pancake”?  You heard me.  And it’s not because this pancake just came out of the Betty Ford Clinic.  This pancake is good recovery food.  It looks pretty legit, right?  It has a nice brown color, light fluffy texture, and a delicious crumb and chew.  Here’s the good […]

  • Don’t Damper Your Fun on the Erg

    By admin | In CrossFit, Rowing | on February 6, 2014

      by Leeny Hoffmann I often walk into the gym to get the rowers set up for my class, only to find that many of the dampers are set all the way up to 10. This always amazes me because I know what a slog rowing at a 10 can be. I understand that people don’t […]

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