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World Class Fitness in 100 Words

World Class Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these … [Read more...] about World Class Fitness in 100 Words

Filed Under: Crossfit Tagged With: 63105, clayton, crossfit, diet, Frontenac, ladue, nutrition, personal trainer, st louis, World Class Fitness

Grip It and Flip It.

#realpeople #realfitness gatewaycrossfit.com … [Read more...] about Grip It and Flip It.

Filed Under: Crossfit Tagged With: 63105, clayton, crossfit, ladue, MO, st louis, Tire flips

Feminine AND Strong

Femininity and strength are NOT mutually exclusive.   … [Read more...] about Feminine AND Strong

Filed Under: Crossfit Tagged With: 63105, back squat, clayton, crossfit, Feminine, ladue, MO, personal trainer, st louis, strong

Making It Happen

Ashley and Jackie making it happen. Ring Dips are a completely different animal than pretty much any other pushing movement. The stability requirements inherent in pushing against free hanging rings are tremendous. But just like nearly everything in CrossFit, Ring Dips are scalable. Here, Ash and Jax are using jump bands to reduce the load. There are even easier progressions. Come in yourself and find out what they are. www.gatewaycrossfit.com … [Read more...] about Making It Happen

Filed Under: Crossfit Tagged With: 63105, clayton, crossfit, Frontenac, ladue, personal trainer, Ring Dips, scalable, st louis

Making It Happen

Ashley and Jackie making it happen. Ring Dips are a completely different animal than pretty much any other pushing movement. The stability requirements inherent in pushing against free hanging rings are tremendous. But just like nearly everything in CrossFit, Ring Dips are scalable. Here, Ash and Jax are using jump bands to reduce the load. There are even easier progressions. Come in yourself and find out what they are. www.gatewaycrossfit.com … [Read more...] about Making It Happen

Filed Under: Crossfit Tagged With: 63105, clayton, crossfit, Frontenac, ladue, personal trainer, Ring Dips, scalable, st louis

Not too shabby, Jax!

Jackie's second time doing the Hang Squat Snatch with weight. Not too shabby! Olympic lifts are fantastic for developing power, speed, strength, balance, accuracy, flexibility, coordination, and agility. And performed at high reps schemes, they are a metabolic MONSTER. But like anything worth learning, make sure you have a solid grasp of the fundamentals. Otherwise, you are building your house on sand. www.gatewaycrossfit.com … [Read more...] about Not too shabby, Jax!

Filed Under: Crossfit Tagged With: clayton, crossfit, Frontenac, ladue, MO, olympic lifts, personal trainer, snatch, st louis

Not too shabby, Jax!

Jackie's second time doing the Hang Squat Snatch with weight. Not too shabby! Olympic lifts are fantastic for developing power, speed, strength, balance, accuracy, flexibility, coordination, and agility. And performed at high reps schemes, they are a metabolic MONSTER. But like anything worth learning, make sure you have a solid grasp of the fundamentals. Otherwise, you are building your house on sand. www.gatewaycrossfit.com … [Read more...] about Not too shabby, Jax!

Filed Under: Crossfit Tagged With: clayton, crossfit, Frontenac, ladue, MO, olympic lifts, personal trainer, snatch, st louis

Sit right!

We see a lot of rowing postures like the one on the upper left, when we should see rowing postures like the one on the upper right. Often the culprit is an all-day seating position like the one on the middle left, when you should have a position like the one on the middle right. To make matters worse, we often see people stretch like the example on the lower left, when they should stretch like the example on the lower right. So what is the common thread in these examples? Hip position. In all … [Read more...] about Sit right!

Filed Under: Crossfit Tagged With: clayton, crossfit, Frontenac, hamstrings, ladue, MO, pelvic tilt, personal trainer, posture, sitting, st louis

Deadlifts don’t lie.

How many 145 pound, 16 year olds do you know that are Squatting and Deadlifting 225# for reps? Look, we've said it before and we're saying it again: Nothing is more important for athletic performance than being able to forcefully open the hip. And nothing does a better job of developing that kind of strength than Squats and Deadlifts. Don't be fooled by flashy "speed/explosive" training. If your athlete doesn't have a strength foundation built on heavy barbell work, they are not reaching their … [Read more...] about Deadlifts don’t lie.

Filed Under: Crossfit Tagged With: clayton, crossfit, deadlift, Frontenac, ladue, missouri, personal trainer, squats, st louis, student athlete, weight training

“It was a really great move.”

Charlie: Well, if you were directly above him, how could you see him? Maverick: Because I was inverted. … [Read more...] about “It was a really great move.”

Filed Under: Crossfit Tagged With: clayton, crossfit, Frontenac, handstand pushup, ladue, missouri, personal training, st louis

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