CrossFit Trenches

636-344-0012 | 8674 Orf Rd | Lake St. Louis, MO 63367

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Nourish Nutrition Healthy Habits Challenge

10/29/2013

Main – CrossFit

View Public Whiteboard

Weightlifting

High-Hang Snatch (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

7 Power snatches (95/65)
7 Pull ups

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This entry was posted in Uncategorized on October 29, 2013 by cft123.

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crossfit_trenches

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Interested in a personalized movement assessment?

Interested in a personalized movement assessment? Want to know more about how the way you move impacts potential injury and performance? Message Coach Julie @ursul1134 to schedule your 1:1 session today!

At Trenches, our coaches are lifelong learners. They strive to continuously gain more knowledge so they can better serve our athletes.

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Here’s our September Trenches Athlete Spotlight⠀
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Kevin⠀
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1. Tell us about yourself⠀
I grew up right here in St. Charles, MO and to answer the famous St. Louis question, I went to Francis Howell Central. While there I played football and ran track until my sophomore year. Junior year I took my talents to every party on this side of the river and got a sweet job at Sonic flipping burgers. So that was the end of my sports career.⠀
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After Highschool I went straight into the construction industry for the company down the street from the gym, TJ Wies. I have been there now for 17 years and work as an estimator. ⠀
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In December of last year I got married to the most beautiful girl in Missouri, Lindsay, who is a PE teacher in the Mehlville District. We currently live in St. Peters.⠀
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2. What made you start CrossFit? What has motivated you to stick with it? I would always drive by the gym on my way to the office and see people climbing ropes and running with sandbags. It seemed like fun. I stick with it because it is a great way to start my day. I find it easy to get out of bed to do something I like doing rather than waking up and going straight to work.⠀
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3. What were your thoughts after your first workout at Trenches? I thought I was going to pass out. I sat on the bench by the front door while everyone finished the WOD for the day. At some point while I was crying and seeing stars Berra came over to introduce himself. I could not wait for him to leave so I could book it to the car and lay down. That is exactly what I did. I even left before everyone else finished their WOD. I finally recovered a couple hours later and made it to the gym the next day where Tammy B. came over and said, “Kevin you came back”. I have been hooked ever since.⠀
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4. What impact has CrossFit had in your life in and outside the gym? I loved the quote Julie U. had in her spotlight so I will steal it. I am fitter now at 35 than I was at 25. That makes life outside of the gym more enjoyable. I have so much more energy to enjoy life.⠀
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5. What is your favorite movement and why? I love Saturday morning workouts. ➡️ Head over our Facebook page to finish this awesome post! ⬅️

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Try this... it makes a huge difference! #Repost @

Try this... it makes a huge difference!

#Repost @whiteboard_daily with @get_repost
・・・
COACHING EDUCATION
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“5 Reasons to Wrap Thumbs Around Bar” - various reasons picked up from @thegymnasticscourse @pamelagnon @chuckbennington @katibreazeal @deuce_gym @crossfitroots @estradaflys @karhustrength @victorygrips @mobilitywod @carlpaoli
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1. Safety: wrapped thumbs act as a safety lock, helping you prevent from slipping.
2. Lat Activation: wrapped thumbs allows for better torque on the bar (especially during bar muscle-ups), through more efficient lat activation.
3. Reduces tearing: wrapped thumbs place your hand in a more efficient position to avoid ripping calluses.
4. Reduces forearm fatigue: wrapped thumbs allows for activation through your lats rather than your forearms.
5. Skill transfer: gripping with your thumb translates to how you should be gripping a kettlebell, barbell, or rope.
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I hope you found this valuable. If so, #repost or tag someone who needs to see it.
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Check the link in bio for all the good stuff!
Podcast / Posters / Digital downloads / Programs / Shirts / The WBD Glossary
👉 @whiteboard_daily
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WBD is proud to be sponsored by @getrxd

“BLACK PANTHER”⠀ For time:⠀ 100 DU⠀ 80 A

“BLACK PANTHER”⠀
For time:⠀
100 DU⠀
80 Alt DB P Snatch 50/35⠀
60 AKBS 53/35⠀
40 T2B⠀
20 P Cleans @ 60% of 1RM⠀
Cash-out: 800m run⠀
•⠀
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