CrossFit Trenches

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LONELY? GO TO THE GYM!

CROSSFIT TRENCHES – CrossFit

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1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

9 Box Jumps 24/20

100m run carrying a med-ball 20/14

11 DL 205/145

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This entry was posted in Uncategorized on July 1, 2020 by cft123.

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crossfit_trenches

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Here’s our 🎃ctober Trenches Spotlight Athlete

Here’s our 🎃ctober Trenches Spotlight Athlete

Lily

1. Tell us about yourself
Well, I grew up in Lincoln county but have since moved to Lake St Louis where I have been living for about four years now. In highschool I played softball and was in the band for all four years. I played the tuba and got a scholarship for it at UMSL. I am now a freshman at UMSL where I am majoring in chemistry as a pre dental degree. I have a twin sister and we just turned 19 on Oct. 11.

2. What made you start CrossFit? What has motivated you to stick with it?
I started going to trenches when I was in middle school and did the teen classes. After I moved out here and was a junior in high school I started going to the normal adult classes with my step mom. The super encouraging environment at the gym and the positive changes I continue to see in my health is what keeps me going back. Tammy's constant validation during workouts really helps as well 😂.

3. What were your thoughts after your first workout at Trenches?
My first thought was, "dang I'm weak" now I keep going back so I can get stronger.

4. What impact has CrossFit had in your life in and outside the gym?
CrossFit has put me in shape. It was really helpful in just making me more athletic in general for softball and marching band in high school. And I feel so much stronger. It's really awesome when I get that surprised look from the old men at work after I lift things with ease.

5. What is your favorite movement and why?
My favorite movements are probably overhead squats and rope climbs. I like the overhead squats because they look cool when you do them and it's just something I never thought I'd be able to do when I first saw it. The rope climbs are awesome because they take so much out of you and it's just a fun movement.

6. What’s your diet like? How does nutrition play a role in your life?
Not going to lie, my diet could be better, but we tend to eat pretty well at our house. Becky Berra is a phenomenal cook when it comes to healthy things. When I eat well, I work out harder and feel better in general.

7. What do you enjoy most about Trenches?
▶️head over our Facebook page to finish this awesome post!⏪

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Trenches weightlifting started with a bang Saturda

Trenches weightlifting started with a bang Saturday at 6am. Good times and great lifts. If you are interested in our next session, reach out to Coach Trish @pabaway #crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #weightlifting #trenchesweightlifting

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Memorial WOD: “John Lewis” For Time 2 Rounds o

Memorial WOD: “John Lewis”
For Time
2 Rounds of:
21 Push-Ups
40 Sit-Ups

Directly into:
80 Single-Arm Overhead Walking Lunges (50/35 lb)

Then, 7 Rounds of:
17 Air Squats
20 Double-Unders
Finally:
80 Weighted Box Step-Ups (50/35 lb, 24/20 in) – DB can be held in front rack, side, front, etc.

With a running clock, as fast as possible perform the prescribed work starting with the 2 rounds of Push-Ups and Sit-ups, then Overhead Walking Lunges, then 7 rounds of Air Squats and Double-Unders, and finally Weighted Box Step-Ups. Use a single Dumbbell for the Overhead Walking Lunges and Box Step-Ups (switch hands as needed).

Background: This memorial workout is dedicated to Congressman John Lewis, a member of the US House of Representatives and a Civil Rights activist, who died on July 17, 2020, from pancreatic cancer.

Born on February 21, 1940, Lewis was one of the "Big Six" leaders of groups who organized the 1963 March on Washington. He fulfilled many key roles in the civil rights movement and its actions to end legalized racial segregation in the United States.

In 1965, Lewis led the first of three Selma to Montgomery marches across the Edmund Pettus Bridge. In an incident that became known as Bloody Sunday, state troopers and police then attacked the marchers, including Lewis.

The workout was designed and submitted by Coach Antoine Butler @aebsr.

According to Coach Butler, the rep scheme signifies:
– 2-21-40 reps for Lewis’ birthday
– 80 Lunges for Route 80 where he helped lead 600 marchers to the Edmund Pettus Bridge. The march and their subsequent attack by Sheriffs was a turning point and led to the Voting Rights Act of 1965.
– 7-17-20 reps for the day when Lewis passed away
– 80 Box Step-Ups for the 80 years Lewis lived and a nod to his march

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