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  • CrossFit Open and Fueling

    By admin | In nutrition, Recipes | on March 25, 2013

    by:  Leeny Hoffmann It’s CrossFit Open time and everyone is looking for a way to edge out the other competitors.  Whether it’s getting more sleep, mobilizing, or re-doing a wod to get a few more points, we all want that good number next to our name when it comes time to getting scores posted.  For […]

  • Mental Toughness and Endurance Sports

    By admin | In Uncategorized | on March 5, 2013

    People say, “Wow, I could never run that far, swim that far, ride that far, or walk that far.” You know what I say?  Then you’ve already predestined your outcome. Belief that one can is so important to anything.  How many times have you noticed someone straight out of on-ramps, strong as an ox, but […]

  • Three things…(From Ben Bergeron of CrossFit New England – http://competitorswod.blogspot.com/2013/02/wednesday-22713.html) 1.  If you are a beast, and don’t “have enough time” to do the metcons/runs, but have time to throw around a barbell you are not going the Regionals or the Games.  Your weaknesses will be exposed – and it will be your fault for […]

  • By admin | In Uncategorized | on March 1, 2013

    Mental Toughness Written by Sage Burgener (and her brother, Casey) – Reposted from www.crossfitinvictus.com I’m not going to say much in this post, I’m going to let my brother’s letter do all the talking (he doesn’t know I’m posting this. He’ll probably be upset. I’m ok with that). But I will say that last year […]

  • 2013 Paleo Challenge Results

    By admin | In nutrition, Paleo | on March 1, 2013

    What do you get when you cross 33 motivated learners with 30 days of strict paleo eating? A successful paleo challenge, that’s what!  We began our nutritional odyssey on January 15th and wrapped up our Whole30 on February 13th, the day before Valentine’s Day.  In that time, our participants had to keep their diet free […]

  • The Go! St. Louis and other events

    By admin | In Uncategorized | on February 26, 2013

    Many of our CFE members as well as regular gym members will go out and run the Go! St. Louis or other half/full marathons in 2013. Traditionalists will have you running 3 miles, 2-3 times per week during the week, with an ever-increasing long run on the weekend.  While this is a tried and true […]

  • Finish please!

    By admin | In Rowing | on February 21, 2013

    I was checking out different Crossfit blogs the other day and came across this picture of a rower (not from our gym) getting after it.  I have no doubt that this chick was giving it her all and I’m sure she was killing this row.  But her finish was killing me so I thought I […]

  • Triathlon Training with CFE

    By admin | In CFE, Endurance, Marathon, Triathlon | on February 19, 2013

    So you are a “recreational – to – age group” triathlete. You want to get better, but you know that the local triathlon podium or Kona are not your goals. What do you need to do to train beyond what you get from CrossFit Endurance? First, let’s start by reviewing the theory of CrossFit Endurance. […]

  • The CrossFit Open is Coming!

    By admin | In Uncategorized | on February 19, 2013

    What is the “CrossFit Open”?  This is where any athlete, anywhere can compete in their local affiliate over a period of several weeks.  These workouts will be the bar that is set to narrow the field of CrossFit competitors for competition at the Regional level.  Think of it like establishing a ranking like the NCAA […]

  • Diet Trumps Everything

    By admin | In nutrition | on February 15, 2013

    You’ve been diligent about getting yourself to the gym.  You work out hard and you’ve gotten stronger.  You love this thing called CrossFit and you have a hard time imagining life without it.  Your body is responding favorably to the physical stressors you’ve forced it to adapt to.  You’ve moved in a positive direction for […]

  • By admin | In Uncategorized | on February 14, 2013

    How to Approach The CrossFit Open As The Open draws nigh upon us, consider how you as a individual athlete should approach it AT THIS POINT IN YOUR CROSSFIT EXPERIENCE.  This is simply based upon where you are now, not where you’ll be next year or in 5 years, so keep that in mind.  There […]

  • First Muscle Ups

    By admin | In Uncategorized | on February 14, 2013

    For so many of us, the Muscle Up is an ever elusive goal.  The kip, the hips, the pull through, the dip press.  So many pieces and so darned difficult to string together. Enter Jack.  Jack is a recent on-ramp graduate.  Monday’s class included Muscle Up progressions, but Jack just looked at the rings and […]


    By admin | In Rowing | on February 6, 2013

    Shakira would have been a great rower, I just know it.  Girl can swing some hips and that’s exactly what you need to do to get power out of your rowing stroke.  If you’ve taken my class, you’ll often her me say, “Position yourself from 11-1”.  Of course, I’m talking about back angle at the […]

  • How am I going to become efficient at running if I am not running long distances? The answer to this question has two parts : One refers to the concept of specificity and one is about third wave adaptations. Specificity is the physiological theory that one must train a specific muscle/movement in order to develop […]

  • By admin | In Rowing | on January 31, 2013

    What’s new in the Row-O-Sphere? 2KFridays and the St. Louis Indoor Rowing Championships CrossFit St. Louis Rowers have been having more than their share of fun every Friday in January on 2KFridays as they prepare for the upcoming St. Louis Indoor Rowing Championships.   The 2000m race will be held this Saturday, Feb 2nd starting at […]

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