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

Sunday, May 9, 2010

Weekend Recap

Well first of all I must apologize for being a slacker and not updating the blog for a few days...SORRY! Life's been busy the past few days, but I finally have a few minutes to chill and get stuff updated. I am also no longer going to post food logs...the past 5 weeks have been a pretty solid look into my daily eating habits. I'm not perfect, but I am consistent. I stay Paleo 80% of the time, 10% of the time I at least stay gluten free and the other 10% is for the fun stuff...but everyone needs a little bit of fun. I will keep this as my training log as well as my way of sharing my life as a CrossFit athlete and coach.

Thursday: Off Day

Friday: @ CrossFit Chicago
Strength WOD:
Jerk 3-3-3-3-3
135-175-185-195-205

Conditioning WOD:
10 Power Snatch #145
20 C2B Pullups
30 Box Jumps 24"
40 Wall Balls #20
30 Box Jumps 24"
20 C2B Pullups
10 Power Snatch #145
12:49

Saturday:
Team WOD:
In teams of 2, complete the following:
800m run or 1000m row
Box Jumps (24″/18″)
DB Snatch (#35/25)
800m run or 1000m row
Floor to Overhead (#95/65)
Med Ball Situps (#10/6)
800m run or 1000m row
Mountain Climbers
Knees 2 Elbows
-One team member will run while the other is completing as many reps as possible of the movements listed.
-Alternate sets of 10 of each movement while your partner is running to accumulate reps.
Steph G & I: 14.6 Reps Per Minute

Sunday: Off Day

Overall I'm feelin good and had a great weekend. I went out Saturday night, but didn't go overboard. Today was a good day to grill and be with family. I should be primed and ready to go for this upcoming week...big things to come!
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