Monday


Congratulations to our August Athlete of the Month
Congratulations to our August Athlete of the Month, Elisabeth!!

 

How did you find CrossFit?
My husband and I were on our house hunting-trip from Seattle.  We moved here almost 2 years ago. Landon had been doing Crossfit in Seattle and loved it.  I said I would never do Crossfit, EVER! It just wasn’t my thing. So, when Landon realized that CFSTC was 3 mins from our new house he said “we have to go check it out”.  I was totally against it and afraid. 😉 We showed up and we met Kim. She drew me in with who she was and I knew very quickly that I would be well taken care of.  🙂 Soon after that, I quickly realized this could be a life-changing place for me, mind and body. Then I met all of you and it sealed the deal.

Can you describe your favorite memory at CFSTC?
I have many. But I think my favorite memory is my first competition.  Granted it wasn’t at CFSTC, but it was with lots of people from there.  I never thought I would ever compete. It was one of the best days of my life. It was so amazing to be surrounded by all these amazing athletes, different levels of strength and ability.  But it didn’t matter.  Everyone was each others biggest fan. I felt so supported by my Crossfit St. Charles family. It is such a beautiful thing to have so many people believe in you and encourage you.  I have a video of me at the end of my first WOD, and I turned around, there was a group of people cheering for me, yelling and cheering, smiling and my eyes welled up with tears, and a few of them grabbed me and pulled me into them and hugged me. In that moment I thought, this is what it is all about…COMMUNITY. It is so much deeper than lifting weights and I learned so much that day; about myself and about this amazing group of people that I have been working out with and learning from. It is a GIFT to be able to physically do all that we are able to do, and do it together. That night, I laid in bed and felt this deep joy and satisfaction. First, that I accomplished my goal and second, that I gave it my all with the BEST group of people, coaches, and my family surrounding me.

What is your favorite movement to work on?
Front and back squats, cleans, push/split jerking, push press, thrusters (Oh shoot, was I suppose to pick one?!) 🙂

Favorite WOD?
Anything with wall balls, squats, box jumps, or cleans

Least favorite WOD?
Anything with burpees, running or overhead squats

If you had a superpower, what would your powers be and why?
Super Speed.  So, in all things I can move more quickly when needed and have more time to live, give, and love!

If you could have the ultimate cheat meal, w/ no negative consequences, what would it be? 
Pizza…Canadian bacon and pineapple, amber beer, and white cake with white buttercream frosting.(thick frosting!!!)

 

[wod date=”2015-8-31″]

 

BOX NEWS
Labor Day Schedule- Class at 8am and 3pm only
Lift Up Autism, September 19th
Festivus Games Oct 17th! Hosted by yours truly at CFSTC!
Check out Whats for Dinner

Post Competition Repost


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We are in it. It started with the Open and it continues through the summer. Competition season is upon us (Honestly, when is it never upon us?) Spring and summer are generally when athletes who have never competed begin to consider participating in local events.

There is a lot of prep that gets done in order to be ready for the big day. It is a mental and physical day. But often times it’s the days after the competition that are the most difficult.

Post Competition Blues (PCB) is real. Although not much is written about it in CrossFit, it is well documented in the bodybuilding world. Not everyone gets it but its best to know about it so that you can do your best to plan to avoid it.

In the days or weeks following a competition, an athlete may experience a profound lack of motivation, frustration and negativity toward training and maybe even sadness. The days leading to a comp are filled with anticipation and nervousness and then immediately following, lots of celebration. Members find themselves wanting to get right back into the gym without rest in order to continue those feelings of euphoria. Shortly after, athletes are faced with the inevitable “Now what?” Intesnity drops, guilt for not working harder creeps in and potentially regret.

If you have experienced any of the above then you know exactly what I am talking about. If you haven’t…keep doing what you are doing!

Consider factors that may contribute to a post comp crash. During training for a local competition, lifestyle changes in subtle ways . There is a new focus, a new reason for getting into the gym. Relationships with the coaches and the gym crew shift with this new focus. New relationships are developed with teammates. Schedules may change to include team workouts specific to the competition. There may be a little isolation from the regular gym community. Diets get an overhaul. Weaknesses are faced full on while improving or learning new skills. There is anxiety about the competition itself and not wanting to let teammates down. Overall though, athletes are working hard, getting fitter, feeling great and having fun.

Then, it ends. Everything goes back to “normal”, but what is normal now?

The best way to train for a competition is to have a plan. This includes the post competition phase as well.

First and foremost… Enjoy the journey!
This is about learning and challenging yourself. Not the outcome.

Be prepared to take time off both a few days before and a few days after the competition. I know you don’t want to, do it anyway. This doesn’t mean laying in bed eating chips all day. Rest your body from the stress of competing but keep moving. Mobilize, foam roll, go for a walk, play with the kids. Move without intention.

After the competition be aware of how your lifestyle will change. Write it down. Plan your schedule in advance so that you are not left with the “I should be moving” feeling. Decide now what your diet will look like after competition.

Force yourself back into the gym. Turn your back to the clock and tell your coach that you are not going to workout for time. Its OK to just workout. Enjoy the movement. After finishing in the top two of the CrossFit games a few year ago, Josh Bridges worked out in our gym while visiting family. I watched him just exercise.

Reflect on what you have learned about yourself from competition. Consider what you’d like to improve. Let those things be your new goals. Skill PR’s are the best Pr’s.

Reflect on the postives and give yourself credit for having challenged yourself.

Don’t be afraid to talk to your coaches about how you may be feeling. Our goal is to give you the best experience you can have and help you through the entire process. Competition is meant to challenge and inspire. It is meant to take your awareness and training to a new level. The training intensity must subside, the body cannot sustain high level intensity without regular rest. The awareness of who you are, what you want and what your body can do when you ask it, never goes away.

Come meet Cole on Thursdays at 6pm


We are pretty excited to announce that Cole Goddard will be joining our staff.
Cole will be coaching an Olympic Weightlifing class on Thursdays at 6pm.
Check out Coles Bio below.
Cole is also available for personal training

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Las Vegas born, Wisconsin raised, I found fitness and strength and conditioning at a fairly early age in life. I’ve always been fascinated by human movement and development from early childhood all the way through our golden years. I started Crossfit in 2009 and fell in love with the sport of Weightlifting in 2012. I graduated with a bachelor’s degree in exercise science in 2014 from the university of Wisconsin – La Crosse and knew immediately I had chosen the right path.

– Bachelor’s Degree in Exercise Science

– Certified Strength and Conditioning coach through the NSCA

– USAW Level 1 Sport Performance Coach

– Crossfit Level 1 Trainer

Come check out Cole’s Class Thursdays at 6!

Olympic Weightlifting Class


We are pretty excited to announce that Cole Goddard will be joining our staff.
Cole will be coaching an Olympic Weightlifing class on Thursdays at 6pm.
Check out Coles Bio below.
Cole is also available for personal training

IMG_7612

Las Vegas born, Wisconsin raised, I found fitness and strength and conditioning at a fairly early age in life. I’ve always been fascinated by human movement and development from early childhood all the way through our golden years. I started Crossfit in 2009 and fell in love with the sport of Weightlifting in 2012. I graduated with a bachelor’s degree in exercise science in 2014 from the university of Wisconsin – La Crosse and knew immediately I had chosen the right path.

– Bachelor’s Degree in Exercise Science

– Certified Strength and Conditioning coach through the NSCA

– USAW Level 1 Sport Performance Coach

– Crossfit Level 1 Trainer

Come check out Cole’s Class Thursdays at 6!

State of the Union


Lots of changes going on at CrossFit St. Charles. I won’t post all the updates at once because it will run too long and no one will read it!
So for starters lets talk about the move…or not.
As most of you know, we’ve been looking for a new bigger space to accommodate our growing membership. Getting you guys more space has been a priority for the past year. Sadly, the right building has not come along. Thanks to all those who have been giving me tips on what is out there. Keep your eyes open, you never know what might pop up. I am currently looking at all the options and will update everyone when something awesome comes along.

In the meantime, we are signing another 1 year lease with our current space. I refuse to settle and move to something less than ideal, so we’ll stick around here for a while. Gotta love the one you’re with so we’re gonna spruce up the place a bit. On Sept. 12 we will knock down a few walls (NOT the big one!) pop up a new rig and reconfigure how we use our current space. Dan Baker is the “member in charge “of Demo. If anyone wants to take a sledge hammer to a wall, I’ll let you know when Dan says its safe.
After all that we’ll paint it all up. A much needed facelift for a space that has served us so well. While it may not have everything we currently want (more floor space, another shower etc) some of my best memories have taken place at 81/83 Jason Court and I will forever be grateful for being here.

We’ll have a little more room in the gym proper and loads more room in the Annex. Yes Virginia there is a Santa and he is bringing more lifting platforms…in September! Check back tomorrow for more exciting Annex news.

Thank you all of your patience while we make improvements.

***Remember-Yoga with Sarah 10a this Friday****

***Remember iStudio Grand Opening Saturday September 12*******
Go Check out Ingrid’s new studio in the morning and then come over and knock down walls!

Wednesday


Glad we snagged a pic of this wonderful artwork and the artist before the rain came and messed it all up!
Glad we snagged a pic of this wonderful artwork and the artist before the rain came and messed it all up!

 

[wod date=”2015-8-26″]

Gatewat Games Athletes will perform all sets at RPE-7

Summer vaca is over and this one is for the parents!

 

BOX NEWS
Lift Up Autism, September 19th
YOGA w/ Sarah! Starts Friday August, 28@ 10am
Festivus Games Oct 17th! Hosted by yours truly at CFSTC!
Check out Whats for Dinner!

 

Tuesday


Dan B!
Dan B!

 

[wod date=”2015-8-25″]

***Gateway Games Compeitors modified WOD***
At 75% Maximum effort:
Run, 1/2 Mile
30 Wallballs, 20/14, 10ft/10ft
20 Box Jumps, 24/20
20 Burpees
10 Power Snatch, 95/65

BOX NEWS
Lift Up Autism, September 19th
YOGA w/ Sarah! Starts Friday August, 28@ 10am
Festivus Games Oct 17th! Hosted by yours truly at CFSTC!
Check out Whats for Dinner!

Monday


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This”competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

Register to participate at CrossFit St. Charles, September 19th. Link is in Box News!

 

[wod date=”2015-8-24″]

Gateway Games competitors will complete today’s WOD but will not surpass a 2:00/500m pace
This week is de-load

 

BOX NEWS
Lift Up Autism, September 19th
YOGA w/ Sarah! Starts Friday August, 28@ 10am
Festivus Games Oct 17th! Hosted by yours truly at CFSTC!
Check out Whats for Dinner!