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, May 10, 2010

Monday: I love lifting heavy stuff!


I'm a nerd, but I still love to see my pic on the CFTC Website!

Today I got back on the Performance Menu train and it felt great. Last week I had a lot going on and didn't get a lot of Oly lifting in, but still managed to have some great WODs. This week it's back to heavy lifting and short conditioning WODs.

Strength WOD:
Snatch 75% x 1 x 3
145-145-145

Snatch Pull 95% x 3 x 3
180-180-180

Snatch Deadlift 105% x 3 x 3
200-200-200

Front Squat 78% x 3 x 5...follow each set with 3 Box Jumps
235-235-235-235-235 All Box Jumps at 32.5"

Supplemental Work:
GHD Situps: 55

Dead Hang Pullups: 3 x 10 w/ Red Band

No Conditioning WOD
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