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Uncategorized ARCHIVE

  • 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 Uncategorized | on January 29, 2013

    Being Your Best: Beyond the Gym Below is a article written by Glenn Pendlay, arguably one of the best Olympic Weightlifting coaches in the USA right now (he would just call it Weightlifting, by the way).  It brings up a very good point about going beyond simply training harder to be a better competitor.  Think […]

  • WOD Foundations Option

    By admin | In Uncategorized | on January 27, 2013

    With so many people coming through on-ramps, there will be set WOD classes where a second coach will be in the class to split off less experienced CrossFitters into a class where they can receive more individual focus. You do NOT have to be new to seek out this help!  At times, you may want […]

  • Intensity Defined

    By admin | In Uncategorized | on January 23, 2013

    Intensity comes in many forms.  In CrossFit, we often refer to the concept of work intensity.  With all movement, we focus on mechanics first, or getting it right.  That’s why we open most strength and skill segments with a review of the movement through breakdown or progressions. Next we move to consistency.  That’s where the […]

  • CrossFit Endurance Work Scheme

    By admin | In Uncategorized | on January 21, 2013

    As we prepare for the 2013 Running and Multi-sport season, we will be doing so utilizing the format of the CrossFit Endurance programming scheme.  This scheme utilizes CrossFit workouts to supplement traditional endurance training.  In fact, even the traditional training will be modified as we concentrate on shorter, more intense work to achieve our results […]

  • CrossFit Endurance – Triathlon Schedule

    By admin | In Uncategorized | on January 20, 2013

    We are up to 4 people registered for the Racine 70.3 Ironman in July.  Preparations begin now with CFE classes at St. Louis.  Come check out the classes and prepare for this event or other triathlons and endurance distance running events on your 2013 calendar! The 2013 Multisport Schedule includes:  May – Trizou:  500 Meter […]

  • Does diet matter? You decide…

    By admin | In Uncategorized | on January 11, 2013

    Mark Harris shared this picture on Facebook, and I couldn’t resist the temptation to analyze it.  This is a lunch of a student at his school.  I’m sure mom and dad think they are doing the right thing right?  “If they won’t eat the good stuff, I’ll give them what they like and it will […]

  • CrossFit Endurance Programming Update

    By admin | In Uncategorized | on January 10, 2013

    CrossFit Endurance is back in session. You will find classes offered at both STL and ICE in the morning on Monday/Thursday, and at STL both days at 6:00 PM.  Saturday sessions will spread around so stay current on the Workout of the Day posts. Speaking of workout of the day posts, you will find daily […]

  • CrossFit Endurance Returns

    By admin | In Uncategorized | on January 4, 2013

    CrossFit Endurance Returns On Monday, January 7, CrossFit Endurance returns for a new season. We will be training for the St. Louis Go St. Louis Marathon and Half Marathon, and we will introduce training for Triathlon as well. This year, we will select several events to train for as a group.  On the Triathlon side, […]

  • By admin | In Uncategorized | on December 11, 2012

    The Outlaw Open – Part 1Touching greatness if only briefly. This past weekend Tim, Melissa, and I all flew out to Palm Springs, California to compete in the inaugural Outlaw Open.  This event was a CrossFit competition running side by side with The American Open, the 2nd biggest Olympic weightlifting competition in the U.S.  It […]

  • By admin | In Uncategorized | on October 23, 2012

    Corina demonstrating great triple extension on her wall ball shot! Strength/Skill  Weighted Strict Pullup 3-3-3-3-3-3-3 Rope Climbing technique and Pistols WOD 3 Rounds for time: 5 Push Press 185/113# 20 Pistols (10R/10L) 3 Rope Climbs 15′ Triple ExtensionThe concept of getting triple extension in movements is a very important one in many of the movements […]

  • By admin | In Uncategorized | on October 18, 2012

    121019Amy’s perfect Toes to Bar form.Strength/Skill EMOM x 101 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of Clean & Jerk 1RM (or heavier than last week) WOD “Nancy”5 rounds for time of:Run 400m15 OHS 95/65#Run for Your Life: Here come the HolidaysIt’s that time of year again my […]

  • Athlete Spotlight

    By admin | In Uncategorized | on October 3, 2012

    Kerri Rendleman This is a story about the success that comes with discipline, hard work, and tenacity.  It’s about someone wanting to make a lifestyle change and trusting that she could do what seemed impossible.  This is about our own Kerri Rendleman and her fitness journey.  Many of you know Kerri from our early morning […]

  • Welcome to CrossFit St. Louis

    By admin | In Uncategorized | on September 21, 2012

    To learn more about CrossFit St. Louis, visit https://crossfitstl.com.

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