CrossFit and CrossFit Kids Training Info

Interested in getting started on your own journey to looking better, feeling better, being stronger and overall happier and healthier?

I am a full time Coach and Trainer at CrossFit Tri-Cities in St. Charles, IL. I currently hold my NASM-CPT as well as my CrossFit Level 1, Kettlebell, Nutrition, Movement & Recovery and CrossFit Kids Certifications. I have 3+ years of coaching and training experience and for me this isn't a hobby, it's a career and a lifestyle. I believe in looking at all aspects of my clients' lives to better their health and wellness. Besides just the time in the gym I focus on nutrition and lifestyle with my clients. Everything from job related issues, sleep, physical activity (or lack of) and more is looked at to ensure that clients get the best possible plan to achieve results. I will never be the trainer to "guarantee" results because you get back what you put in. The amount of effort ultimately falls on the client, but I will help give you the roadmap and the motivation to get you where you want to be.

For more information, contact me about my Personal Training services as well as CrossFit Kids classes and Group Training classes at CrossFit Tri-Cities.

Call or E-mail:
630.370.7633
gds60119@hotmail.com

Monday, March 22, 2010

Feelin good, Squatin heavy!

After a day of trying out the Fivefingers I headed to the gym for some Snatches, Front Squats and a evil little WOD...

Strength:
Snatch 75%x1x5
145
145
145
145
145
(Worked on speed in the 2nd pull)

Front Squat 2-2-2
275
275
285
(275 was heavy, 285 was about as far as I could go for 2 reps)

WOD:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Hang Power Snatch #65
Overhead Squat #65
Ring Dips
9:28
(Ring Dips were the toughest part, otherwise it was a good Monday WOD)

And a recipe for Paleo Pancakes...

Serving for 2:
4 Whole Eggs
2/3 cup Maple Almond Butter
1 Gala Apple
1/3 cup Dried Cranberries
1 Tbsp. Vanilla Extract
Cinnamon
Stevia

Put it all in a blender and mix it up. Have your skillet at Medium Heat with a little Olive Oil PAM to grease the pan. Cook like normal pancakes. No need to add syrup, sprinkle a little more cinnamon and stevia on top if you want. Eat it up. These were awesome!!!
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