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First Annual Holiday Chili Cook Off

We had an epic 11 Chili Entries at our cook off on Friday night. ! The competition was fierce but only one prevailed! Congratulations to Stephanie Smith who one the top prize and the honor to wear the Chili Hat!
A huge shout out goes to Jason Rutherford for the “Worlds Most Average Chili” prize
Thanks to everyone who participated and those that judged. Can’t wait until next year!

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Athlete Spotlight Blog Box News Coaches Corner

Lacey is Athlete of the Month!

Let’s hear it for Lacey Ebert! She won Athlete of the Month! Lacey is one of the best people you I’ll ever meet, get to know her below!

1. When & How Did You Get Started With Us?
 I started in February 2017. The year before I worked hard to lose over 100lbsall I did was cardio and didn’t have any muscle. One of my coworkers suggested I try Crossfit (Thanks Rob). A few weeks after that I was at a Christmas Party with Stephanie Smith, we talked about CFSTC and the rest is history.
 
2. Favorite & Least Favorite movement and why? 
I really like dumbbell snatches. I travel a lot for work and can do those at most hotel gyms. Least favorites, I have a few, and it’s because they are hard for me…like overhead squats, box jumps and thrusters but if I had to pick just one it would be burpees.
 
3. What’s your favorite memory at CrossFit St. Charles? 

I ate it on a box jump and ever since then I have had a really hard time doing them. Kim had me try the 20” “soft” box and I did it. I was a little excited! I still am a wimp when it comes to them and hopefully one day I’ll be able to overcome my mental roadblock.

4. Tell us a little about the day in the life of Lacey? 
If it’s a good day I make it to a 5am spin or CF class. When I get home, I get me and 3 of my 4 kids up ready to leave the house by 7:30. Then it’s off to work. I usually make it home by 6. We eat dinner, do homework, play, give the kids baths/showers and get them to bed around 8:30. By this time I have heard “Hey Mom” at least 100 times. I need to be in bed by 9 if I have any chance of making it to the gym on time the next morning. (Tuesday is the hardest day of the week with both Dance for Haley and Crossfit for Luke)
 
5. If you could have any superpower, what would it be and why? 
Healing. Selfishly I’d love to be able to work out and not ever hurt…but wouldn’t also be cool to make your kids, family and friends feel better?!
6. Favorite cheat meal, go! 
A meal that includes Mashed Potatoes (no skins). I only eat them on Thanksgiving and at Christmas…next year I may have them instead of birthday cake!
 
7. If you were to write a book, what would it be called? 

It’s Hard but You Can Do It

8.  If you could travel anywhere, where would you go and why?
I have so many places I want to go…but if I could leave today I’d be on a plane to Hawaii. I love it there. I’m also not adventurous when it comes to food and Hawaii has all the “normal” things I like to eat.
 
9. Whats the Lacey Motto? 
Take time to work on yourself. You’ll never be as good as everyone around you needs you to be if you don’t take care of yourself!
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Blog Box News Coaches Corner

New Movement for Muscle Mass: GHD Hip Extension + DB Row

Are you following Level up? It’s where all the gains are! Check out this new movement we are playing with this week.

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Articles Blog Box News Coaches Corner

How To Rope Climb For CrossFit – Part 3

Coch Ben talks putting together all things Rope Climbs!

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Athlete Spotlight Blog Box News Coaches Corner

Mark is Athlete of the Month!

Let’s hear it for Mark Brennan! He takes home November’s Athlete of the Month! 

1. When & How Did You Get Started With Us? 
I got started about 6 months ago. When I decided that Crossfit was the way I wanted to get in shape I just looked up Crossfit gyms in the area and went with the closest one to my house. Which I think was pretty lucky because I doubt I would have liked everybody as much as I do at a different gym.
2. Favorite/ Least Favorite Workout and why? 
Wallballs!! My skinny legs still need some work LOL
3. Best part about working out with 7:00pm crew? 
Love 7pm!! And not just because it’s the only time I can get it in. It’s nice to blow off some steam after work. I look foward to workin out with my friends all day!
 
4. Tell us a little about the day in the life of Mark? 
A typical day starts at 5:30am. At work by 7am. Turn broke cars into happy cars untill 6:00pm. Then hopefully make it to Crossfit on time. Then home. Shower, dinner, crash repeat.
 
5. If you could have any superpower, what would it be and why? 
Time travle. I would go back and get that $1.5 billion lotto ticket!! Then use the money to become Iron Man lol.
 
6. Favorite cheat meal, go! 
Jack in da Box tacos!! Those disgusting, delicious, greasy things filled with god knows what make me happy!
 
7. If you were to write a book, what would it be called? 
Proper vehicle maintenance for dummies lol
 
8.  If you could travel anywhere, where would you go and why?
If I had to pick one place I would love to get back to Peru. The people there are so kind and the weather is beautiful. I had the time of my life there. It’s where I plan to retire some day.
 
9. Whats the Mark Motto? 
Nothing is impossible. The word it’s self says I’m possible.
Way to be Mark! CrossFit St. Charles is better with you a part of us! 
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Articles Blog Box News Coaches Corner

How To Rope Climb For CrossFit – Part 3

Lets get up the Rope! Check out the proper technique for Rope Climbs. Hint hint: Friday!

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Articles Blog Box News Coaches Corner

How To Rope Climb For CrossFit – Part 2

Scaling the Rope Climb and what to do to get stronger to ensure safety on the Rope!

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Blog Box News Coaches Corner

How to Rope Climb for CrossFit

 

Coach Ben discusses what equipment is needed for Rope Climbs and Step 1 for good form! Stay tuned for Parts 2 & 3!

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Athlete Spotlight Blog Box News

Marks Story – “I didn’t think I could do CrossFit”

 

Check out Mark’s Story! We’re so proud of you man!

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Blog Box News Coaches Corner

Snatches Are Coming! Tips!

 

We we have some Snatch work tomorrow! Check this video out for some tips on equipment and moving around the bar!