Happy New Year!


January 2nd, after the celebrations are over and we’ve had a day to recover, that is when the new year really starts.

It’s when we reflect on the the indulgences of the past two months and really miss being at the gym.

It’s when we get all the gift wrapping and buying and holiday celebrations completed and have a few minutes to breath. Soon kids will be going back to school and decorations will go back in storage.

No it’s time to get some work done. Whether is about sliding back into those trusty healthy habits or creating new ones, now is the time to decide. It’s time to take a hard reset and get back to the freedom of a routine.

See you at the gym! Whether you’ve been at it for a while, are brand new or simply took a break.
Get after making fitness a part of your routine.

The Open, its like Christmas after Christmas!


 

For those of you who are new to CrossFit since last March you may be wondering what is this all about!

It is Open season, and it is the most amazing 5 weeks of the year at CFSTC. It is when all the athletes in the gym, regardless of age, skill and tenure to come together and work out. We put a little competitive spin on it with our intramurals to keep it interesting and fun!

Everyone will test their limits, cheer each other on and set new goals for the coming year. Best of all, it’s an absolute blast!

 

Check out this video from 2016

 

There are two divisions in Rx’d and scaled. Athletes are further grouped by age. A workout is released every Thursday for 5 weeks beginning in late February. We program them for every class on Fridays. Athletes can get them done in the regular class times or make an appointment with one of the WOD judges to get it done before Monday at 5pm. Everyone must submit their score through the CrossFit Games site.

 

A few years ago we started the CFSTC Intramural competitions and Friday NIght LIghts. This brings our entire community together for the Open workouts each week. The gym is split between two teams for friendly competition. This year we’ll have prizes, vendors and of course the workout! Even if you’ve done the WOD in the regular class you won’t want to miss the Friday Shenanigans! Be a part of a team and earn points for participation and spirit.

WE’ll let you know when it’s time to sign up so you can push yourself to do things you’ve never done and have a great time doing it.

Merry Christmas!


Wishing everyone the happiest of holidays. Taking some much deserved time to spend with friends and family and reflect on what is truly important in life.
Peace, Love and Joy!

Sweat30 Bootcamp


 

SWEAT30!

2 classes/week
6 Week Sessions
$199

Ask About our 2018 TEACHER SPECIAL!

Tues/Thurs 4:30pm
Next 6 week Session Begins August 21

Are you looking for the perfect way to be your best self but are short on time? To lose weight, get stronger and gain confidence without having to spend hours in the gym? Are you looking for a workout that is fun, engaging and with a group of like minded people? If so let Sweat 30 help you get the results you are looking for!

Sweat 30 is a 30 minute bootcamp style class held at CrossFit St. Charles. Sweat 30 is Intense but fun, high energy yet supportive and smiles and laughs are inevitable!

Class will begin with a workout briefing, then into warm ups and teaching of the movements performed in the class that day. Workouts will last from 15-20 minutes and will focus on high intensity for the individual to maximize results.

Sweat 30 is for any and all fitness levels, beginners and advanced alike!

Each workout will be a total body workout so you can achieve the Buns & Guns you deserve! Each class will work with 3-5 movements and each workout will be different from the last! We will not use any barbells or pull up bars during Sweat 30 classes.

Also included in Sweat 30:
Access to our Private Facebook group for support and celebrations!
Nutrition Guidelines for success.

For more info
Call 636.362.3700
ben@crossfitstcharles.com

Ready to get started?
Register Here!

 

CrossFit Gear- Essential #1


Starting Crossfit is the beginning on an amazing journey. In the beginning the learning curve is huge. So much to learn, new movements, new skills and an entirely new language. It’s almost like moving to a new country!

Having the proper gear to help you along the way is extremely helpful.

So here is an idea of what should be in your gym bag!

Essential #1

A good pair of shoes: We prefer a low profile shoe. Thick walking shoes tend to be overbuilt in the heel pushing the balance forward. Most of the weight training we do requires our bodyweight to shift back into the heels. A few recommendations are:

Which shoe your prefer is very personal. All the shoes listed have a low profile, are very light weight and are designed to help you feel rooted during lifts. They also are designed to give you traction during rope climbs and slip during handstand push ups. Some are more flexible than others and the fits are different from line to line.
Expect to replace the inserts if you need  arch support. 

I’ve worn and loved INOV8’s for years and have moved to the NoBull in the past 2 years. I own 1 pair of MetCons and 1 Pair of Nanos. I don’t wear either. It’s best to find someone with your size foot and try on their shoes!

Reebok CrossFit Nano

  • Great design
  • Buy on Amazon
  • Buy some versions locally at the Reebok outlet

Nike MetCons

  • Great design
  • Buy online
  • Sometimes they squeak. Seriously. There is a baby powder fix though

NoBulls

  • Fresh designs
  • Buy online
  • Currently very popular

INOV8 F-lite

  • Super lightweight
  • Minimal barefoot feel
  • Great design
  • Buy online
    This should be your first purchase. It’s not cheap but its worth it.

Congratulations to Cathy!


A big shout out and congratulations to Cathy Hall! Cathy swam in the senior Olympics this last Sunday and walked away with a silver medal! Cathy set this goal, and through Medals Of Honor, dedicated each one of her races to a different fallen soldier. Cathy spent 13 months training her breaststroke, backstroke, and freestyle with Jamie Wansing, and did Crossfit through personal training with Kyle Kellis. She set a goal, made a plan, and knocked it out of the park! Cathy’s been a member of the fam for over 5 years and Crossfit St. Charles is so proud of her and honored to have been part of her journey.

The Manly Art of Hydration


It’s been hot. Like really, really hot. And it’s got me thinking about hydration a lot more. The “eight 8-ounce glasses” recommendation gets thrown around a lot, but how accurate is it really? And why has it become the default? Every day your body sheds some water through respiration (good ol’ breathing), sweat, urine, and other really important metabolic activities. So if you don’t consume enough water, you start to experience symptoms such as headaches, tiredness, and difficulty concentrating. At that point you’re dehydrated. Being chronically dehydrated can disrupt normal body functions and contribute to several issues like constipation and kidney stones—ain’t nobody got time for that.

I’m sure you’ve heard that water makes up about two-thirds of your body and about 70% of the weight in your muscles comes from water. But also consider this: fat cells are devoid of water, and for both lean men and women water makes up an even greater percentage of their totally body weight. Water is important for the regulation of body temperature. If you did MURPH, you might have learned like I did that body temperature makes a big fat difference in performance. Dehydration is a nasty issue for a lot of reasons but when it lessens your ability to regulate your temperature, it negatively affects your ability to work to your full potential and has serious health consequences. Drink plenty of water before and after your workouts to ensure you’re able to put forth full effort! But how much do you need to be drinking? Those eight cups a day would mean 64 ounces…about 2 liters a day. More specific recommendations have come about recently, and I think they are an upgrade. Experts say that healthy grown people between the ages of 31 and 70, living in climates like ours, should follow this:

  • Men:125 ounces (3.7 liters) of water per day from all dietary sources, which include drinking water, tea, coffee, flavored waters, and food. (Yep, food can be hydrating! Mainly fruits and veggies.)
  • Women:91 ounces (2.7 liters) of water per day from all dietary sources.

I have a 32oz water bottle and I feel best when I get at least 2 of those on top of some coffee and LaCroix. Everyone is different, of course, and this is where individualization comes in. Some studies show that low intake of water doesn’t always equal dehydration. The biggest judge of dehydration is urine output. The more fluids you drink the more you pee. And the more lightly colored you can keep your urine the better you’ll be.

Remember, when temperatures soar like they are currently, you’ll need more water then ever! And if you’re feeling moody, drink water! We know it is tied to our ability to regulate our mood. Just writing this has made me thirsty.