Warm Up
1000m Row



50 Double Unders
21 Ball Slam, 40 lbs
21 Hang Power Snatch, 75/55 lbs

50 Double Unders
15 Ball Slam, 40 lbs
15 Hang Power Snatch, 75/55 lbs

50 Double Unders
9 Ball Slam, 40 lbs
9 Hang Power Snatch, 75/55 lbs


Row 1000 m

Shoulder Press

3 at 70%
3 at 80%
MR at 90%

21-15-9 reps, for time of:
Push Press, 115/73 lbs

21Push Press
7 Muscle ups
15 Push Press
5 Muscle Ups
9 Push Press
3 Muscle ups


Clean High Pulls

5 Rounds
21 Kettlebell swings (75/55)
15 Slamballas (40/30)
9 Burpees
Rest one minute

Record splits. Goal is to keep @85% for rounds 1-3, 95% for Round 4, 100% for Round 5




Todays WOD brings us another benchmark Girl.
Think of Karen as a fast chipper. It is all about muscle endurance. Consider the max amount of  wallballs you can do without stopping, scale that number back to sets you can manage for the first 100 reps. Scale back a little further to finish out the final 50. Make a plan and stick to it as best you can.


Front Squat 3@40%
Front Squat 3@50%
Front Squat 3@60%

Back Squat 5@75%
Back Squat 3@85%
Back Squat MR@95%

150 Walball shots (20/14)




Saturday Ingrid, Sarah, Erin W., Crystal, Joe and I (plus friends from CrossFit Maryland Heights) competed in the USAPL Rivers Edge Powerlifting Championships. Tomorrow I will post about that experience.

This weeks is 5/3/1 of our Wendler Cycle. The numbers taken from your max effort sets will be used to estimate your new 1RM. We’ll use your new numbers to work from during our next cycle. Please take these max rep attempts with the intention of becoming strong. You should be getting at least 5 reps or more. Plan to do work!


EMOM x 10
Snatch 2 reps

Increase weight with each set with perfect reps

Work on perfect postitioning. Beginners start from hang position

Mayra’s WOD
21 Overhead Squats (115/75 lbs)
50 Bar Hops
15 Thrusters (115/75 lbs)
50 Bar Hops
9 Ground to Overhead (115/75 lbs)
50 Bar Hops

9 minute time cap.
Scale so that the WOD is done under 9 minutes
Scale up to 135/95 to challenge yourself! (but still get it done under 9 minutes!)



No one does "Cherry Pie" alone
No one does “Cherry Pie” alone

There are a lot of things that goes into making a good coach. I would argue that at the very top of that list is caring.
Stephanie D. found out when Ingrid hopped on a rower and did some burpees to help Steph get through a tough WOD!

How do you know when a coach cares?

Back Squat

12 Minute Amrap
On the minute
5 Pull ups
Finish the minute with max reps Thrusters 95/65

Mayra F. Continued

Photo Collage Maker_CJ9APP
And the conclusion…

Competing also makes you accountable to yourself. It forces you to train and eat right. I personally eat Zone/Paleo and train 5 days a week, sometimes twice a day. There are days, as some of you know from Facebook, where all I want is a bunch of whiskey and cake. I don’t indulge if I have a competition coming up because it will and does effect my performance. I feel sluggish. My stomach hurts. I get tired faster.

It has taken me a long time to change my outlook on food. Don’t get me wrong, I sure do eat dessert and still indulge in alcohol but it’s not a reward for training. I now view food as fuel. I’m more observant and particular about what I put into the machine that is me! Everyone has bad food days but it’s the getting back to it that matters. I ask myself, “Is that piece of cake, that will taste good for five minutes (if that), worth the terrible performance and the adjustments my body will have to make to process the food?”

In addition to food, training is also important. I train regularly so that I will do well in my competitions. I can see the results and gains when I go on a regular basis. It has taken time to know when I need to rest and when I need to push harder. We are very lucky to have great coaches at Crossfit St. Charles who can tell us what to do. All you have to do is ask!

Lastly, competing is FUN! I was SO nervous at my first competition! I was lucky because I competed with a friend. I highly recommend competing with friends! We went to Bloomington, IL. I thought, “Well, if I totally bomb, at least no one will know who I am!” It didn’t’ even matter! The Crossfit, Strongman and Olympic lifting communities are so encouraging and welcoming!! You will never have as much encouragement as when you are at a competition. If you are the last one, you can be sure to expect to have all the other athletes cheering you on until you finish or the time runs out.

Your adrenaline is pumping. You are pushing yourself to your limits and beyond. You are lifting and moving ALL the weight. I found out I can front squat at least 185lbs at my last competition! I can wall walk! I have a competition on Saturday. Imagine what I’ll find out about myself this weekend!

I always say you should put yourself out there. It will be scary at first but it’ll be an adventure. I’m addicted to the push, to the gains and to my growth as an athlete. In the past fourteen months I’ve gone down 10 dresses sizes, can lift more than I weigh, and I continue to improve! We are all athletes. The biggest thing is wrapping your brain around that fact! Pick a competition that you can do but will challenge you. Pick something that works with your training schedule. Always talk to your coaches. Don’t compare yourself to other people. Do it for you. Keep that mentality and you’ll get there.

Competition is an attitude. It’s physical but it’s more mental. You can make excuses or you can be accountable to yourself. Train with a purpose. Train against yourself. Believe me, you sign up and compete in your first competition and that mental confidence of just getting through it will make you an even better athlete and person.

Think, “I’m amazing!” You should tell yourself that every day! It’s a big deal to just show up to the gym. It was lots of hard work, good days and bad days to get where I am. I work at it every day. There are no such things as setbacks. There are only days where I gave it my all and that was my best for that day. I’ve paid for the bad food weeks and the missed work outs but I just keep coming back. That’s the most important part: the going back. Never give up! Find the fight in you and let it out! Take the next step, happy competing and feel free to ask me any questions. Remember, it’s just exercise. J

“Cherry Pie”
10 Rounds for time
Every 3 minutes complete
250m Row
10 Burpees

Athlete Spotlight-Mayra F.


If you don’t know Mayra F. you should. If you do know Mayra, you’ll have witnessed her incredible transformation. Mayra has dashed away all her excuses and committed herself to becoming a better athlete. In doing so she has become an inspiration to us all. Mayra now has not fear. She’ll try anything and has tried a lot. Nothing can stop this girl. She’s a coaches dream because she does what she is told and reaps the benefits. Coach Paul abuses her and she always achieves!

Todays post is written by Mayra, Spend the time to read it. She is a normal girl with a busy job and lifestyle.

Mayra is one of my CrossFit heroes.

Everyone who trains in a sport, like Crossfit, should and can compete. Whether it’s Crossfit, Strongman, running, or baton twirling there are so many benefits to competing. You should only enter a competition after considering safety, competition requirements and coach’s advice but the benefits are totally worth it.

Competing isn’t about winning. I’m not an elite athlete. I am, however, determined to constantly improve myself. I am someone who just wants to be the best me I can be. I want to push myself past my limits. For those of you who don’t know me, I started my training at Crossfit St. Charles around September 2013. I would go for a while, make excuses for stopping, then I’d go back. I did that for a while until I started training more seriously, in July/Aug 2014. I was so overweight, uncomfortable, eating terribly (I mean, I was training, right?) and had no idea where I was going with my training. I found my purpose through competitions!

In the past eight months I’ve competed in three Crossfit, one Strongman and one Olympic lifting competition. I haven’t won any of them. I’m was not the fastest, strongest or fittest. I didn’t even get a rep in the clean and press event at my Strongman competition! I struggled for an entire minute trying to just move the weight. So, why would I put myself through something like that? I compete for three main reason: to set goals, for accountability, and because it’s fun and it makes me feel good.

At my last competition coach Paul Cegon programmed all the WODs for the competition. The weights were heavy and when I practiced the WODs at Crossfit St. Charles, I didn’t finish them within the time caps. I didn’t want to fail my coach or myself. To top it all off, I was sick and I hadn’t been eating correctly for a while.

The first WOD at the competition (scaled female) was:

21 Overhead Squats (75 lbs)
50 Bar Hops
15 Thrusters (75 lbs)
50 Bar Hops
9 Ground to Overhead (75 lbs)
50 Bar Hops

There was a 9 min time cap. I had done this WOD about a week before the competition and I didn’t even finish my thrusters. I was freaking out when I stepped out onto the competitor floor. So many thoughts ran through my head. “What if I embarrass myself?” “What if I embarrass my coach?” “What if I get hurt?” Then it happened. Paul reminded me, “It’s just exercise” and I started thinking, “I’m going to do this!” “I can do it!” “Who cares what people think!”

I FINISHED that WOD in 8:52! A week before, I couldn’t finish half of it and here I am finishing it with a few seconds left! Hell yes! I took that mentality back, with me, to the gym. Now I knew I could push myself. The last competition I went to was the hardest competition I’ve been in and I finished somewhere in the middle of the pack!

So, I have set new goals. I NEED to practice my Wallballs. One of the events had 80 Wallballs. I suck at them. Give me burpees, lunges, squats, and I’m all over it. Wallballs…. Ugh! So, now I practice with a 20lb ball so that I can get better! I work on my pull ups so that I can enter more competitions. I work on my endurance so that I can go faster. I work on being more efficient. In spite of all this “work” I have to do, I have NEVER finished last. Even if I had finished last, I wouldn’t have cared. Why? Because I put myself out there. I did the work that day. That’s way more than the person who didn’t even compete. Competition lets you see the progress in your training. It always re-energizes me to go into the gym and dominate! To be continued…

Dead Lifts

10min AMRAP
2 muscle ups
7 overhead squats (115/75)
20 double unders



The CrossFit Invitational Event was last night and it was exciting!
The Invitational event is a team competition pitting the best male and female athletes on teams from USA, Canada, Europe and Australia against each other head to head. Its kinda cool.
Why should you watch? Rich Froning, Jason Kalipa, Julie Foucher, Camille Bazinet, Lucas Parker, Annie Thorisdottir (class act) Paul Tremblay (my new crush)…and all the cool kids. Everyone of them does something amazing.
Why should you care?
The essence of competition is the heart of Crossfit. Not only were they fast but their reps were virtuous. There is no time for No Reps in competition. Can you guess how many times they miss a rep in training?
Each of the athletes competing gave everything they had for their very own reasons. They worked together as a team and celebrated everyones successes (watch how the ladies act after the snatch Wod) They each had strengths and weaknesses (except for Rich) and blasted through them. They’ve all had injuries and losses in their careers that they’ve overcome to get where they are today. Basically they are just like the rest of us but really freaking amazing superior at CrossFit.

Its time to choose your CrossFit hero.It doesn’t have to be one of the Invitational athletes, there are plenty others that are worthy.  Choose someone that you can aspire to be like. Get to know them, wonder what would they do in todays WOD at CrossFit St. Charles. Compete with yourself but with one of them sitting on your shoulder. Don’t settle for what you have today, create your own reasons for giving everything you’ve got!



4 rounds
5 Power cleans (155/105lbs or  scale to 70%)
5 Jerks
15 pull-ups