Your Character

The types of characters talked about in this CrossFit Dad's Blog are not fictional. They do exist believe it or not. I know, I know you cant possibly fathom that, but dont be naive. Is it bad that they exist? No, because it gives everyone something to talk about! haha.

Everyone is different and wants different things from CrossFit. Will you benefit from being one of these personalities in the gym, NO! Your Character in the gym speaks volumes about who you are outside the gym. The same qualities will come out, its just how it goes. Im not saying change, but take a look at your character and how it may influence others in the gym, positively or negatively. Be excellent to yourself and each other! 

Speaking of Character. I must give a shout out and the utmost respect to Coach Josh and one of our members Dan S. Coach Josh will shoot you straight. A man of his word, a pillar in the St. Louis Fire-fighter community and all around good guy inside and outside the gym. Dan s, a very comical guy is super dependable, another active pillar in the fire-fighter community, a very focused guy inside and outside the gym. These two guys founded the Sheep Dog Impact Resistance Charpter of Saint Louis.  I called em up to help fight the flood waters in my home town and they were there in 2 hours, along with Bryson E. (a very upstanding and cool dude as well) but not a member of 26...yet???

The picture above taken by Bryson show Josh and Dan going up the levy with the 4 ft stakes that are the foundation of the sandbag wall needed to be build to hold back the water from flooding over the levy. These guys laid down miles of stakes to help start the process. THANK YOU!

Please support these guys by attending their Trivia Night This Saturday. Info here! April 27th 7pm. 

26 will proudly be supporting 3 full tables. This guy (me) will be MC'ing the event. This will be my first gig so take it easy on me.  

Above is the finished look at after the stakes have been layed, driven boards up (2 ft high) plastic down and sandbags laid. Lets hope the rains chills, with that your zen......

Events and Dates

Hello Good People of Saint Louis, that make up the community of CrossFit, esp you 26er's.  Just wanted to throw out some dates and shout outs of support and love. 

This weekend we have many things going on. 

EVENTS Happening This WEEKEND 4-20-13

1. River to River Relay. 80 Miles to complete.  We have an awesome crew heading out to represent. Lead by our Speed coach Matt Hatcher and orgranized and updated daily      (repeats and multiples via FB) by Danny Hotnik Soshnik. Also running MoFo, RG3, Nat Russo, Jen M, E, and Peter. Fun Fast and Destroy. Sweep the Leg. 
2. The Lift For Life City Mayhem Run. A 4 mile obstacle run through the streets of Saint Louis. Big shout to L4L gyms #1 supporter at 26, Ryan Kennedy. 26 will be hosting a obstacle, thanks to JB, Jami Nock, Casey, Gabe , Dan and Sam. Have fun guys! 
3. The Lab Gym is hosting an Olympic Lifting meet with a CF competiton at the end of it. Click here for details and WOD. If you have been working on your lifting while you have been exercsing for time, then this is your gig. A legit lifing comp and Cf comp all in one. 

DATES to Keep in Mind

• 4-27-13 - CF Totals - 1 RM Back Squat - 1 RM Shoulder Press - 1 RM - Deadlift.  Now let's not complain too much here. We have not been in a basic strength cycle of these 3 movements in a long period of time. (3 months) WE have been focusing on high skill, Barbell Oly, and better gymnastic strength. So be easy on yourself. WE will continue to host Totals during open gyms. If you are new then let's set some numbers and make sure you put this on your list. 
• 4-27-13 is also Trivia Night for the Sheep Dog Impact Resistance. St. Louis Chapter invites you to help raise funds for aiding our local military members and first responders in times of need. This is the very first fundraiser, so please come out and help make it a successful one! Here is the FB Page. 
• 5-4-13 - AMRAP Bar Crawl.  Downtown Clayton. What's this you say??? You should know and if you dont....details to come! 

PR's and Totals

The last 5 weeks we spent in a skill cycle of hang clean. Why? Positions, Positions Positions! Getting comfortable in moving the bar in a good path and getting more comfortable getting underneath the bar most importantly. Now we are in a strength Cycle, putting thos skill to work under load. Lets move weight and get strong. You cant make progress without getting stronger. Thats fitness and thats science. 

It paid off for Dana and Paul. 

Dana making this 120# x 2 look easy. PR.

Paul doing work 215# x 2 PR

CrossFit Totals will start on April 20th and be held for the next 2 weeks on Saturdays from 10am-12pm. So get in and get your totals on.