CrossFit-Springfield

CrossFit South County athletes prepare for the 2010 CrossFit Games Sectionals – video [wmv] [mov]

“FIGHT GONE BAD!”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds.  The stations are:

1. Wall-ball: 20/14 pound ball, 10 ft target. 
2. Sumo deadlift high-pull: 75/55lb
3. Box Jump: 20″ box
4. Push-press: 75/55lb
5. Row for calories 

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to the next station immediately. One point is given for each rep. Post scores to Comments. Compare to 11/2/09.

CFS Nooners…pure awesomeness.

“Karen”

For time:

150 Wall Ball Shots to 10′ target, 20/14lb

“Think Tank Workout” at CrossFit Evolution – video [wmv] [mov]

For time:

21-15-9

Box Jump, 24/20″
KB Swing, 24/16kg

21-15-9

SDHP, 95/65lb
Toes to Bar

21-15-9

Pull Ups
Push Press, 95/65lb

Post times to Comments.

Shannon performs one of the more graceful cartwheels we saw in Tuesday’s WOD…ecspecially compared to what most of the fellas were giving us  

February CrossFit Springfield Athlete Spotlight: George and Joey Hay

Click here for Rowing Class Reservation

“Isa-Grace” with Josh Everett – video [wmv] [mov]

“Isa-Grace”

For time:

30 Snatches, 135/85lb

30 Clean & Jerk, 135/85lb

Scale loads prn. Post times to Comments.

Coach Island Mel helps Casey find his balance point during Tuesday’s hodge-podge WOD.

Recently, Travis Harrison of Jesup, GA posted a 3:07 Gorda Fran (21,15, 9 thrusters at 135 pounds and pull ups) on the CrossFit Football site. It caused such a stir on the internet that Travis replicated the effort on film – and faster – clocking a 2:50. The pull ups don’t meet Games standards, but the feat is amazing. This athlete can generate some serious power. The Georgia Sectional, on February 27 and 28th, will be the initial step towards Aromas for Travis.

Backwoods Fran … [wmv] [mov]

A big thank you to Brigitte Factor who is providing daycare for us Monday, Wednesday and Friday at 12pm.  Brigitte is a long time CrossFit member (one of the original) and mother of two.  Please give her a big thank you!

“The 40” with CrossFit Football, a CrossFit Journal preview video [wmv] [mov]

With a continuously running clock, perform WOD for total reps:

5 min max reps Ring Dips

5 min max reps Deadlift, 185/115lb

5 min max reps  Push Ups

5 min max reps Air Squats

Post total reps completed to Comments.

The evening crew in full effect!!!

February CrossFit Springfield Athlete Spotlight: George and Joey Hay

Perform the following tasks in any order- resting 3-5min. between each task:

Row 500m for time.

Hold a Wall Handstand as long as possible.

30 Turkish Get Ups for time (15R/15L) 16kg=35lb males; 12kg=25lb females.

30 Cartwheels for time.

Post task times to Comments. Compare times to 7/23/09.

Ode to “The Alley” at the old CrossFit Springfield box!!!

3..2..1..GROW!!!: As CrossFit Springfield continues to grow, we want to make sure we offer plenty of available WOD times so as to leave you no excuse to not find time to get your butt in here, get sweaty,  and possibly feel vomitous…SO…BEGINNING MARCH 1st, 2010 WE WILL BE ADDING THE FOLLOWING GROUP WOD TIMES TO OUR SCHEDULE:

M,W,F @ 7pm

T,TH @ 8am 

Many of you have asked about us doing a second CFS hoody order. There has also been some interest in getting both CrossFit Springfield SPRAWL fight shorts and CrossFit Springfield women’s yoga/workout pants made…SO…Beginning tomorrow afternoon, we’ll have sign up sheets for available for all three items. We will place our order on Monday,  February 15th. Be sure to sign up and pay no later than Saturday, February 13th if you want in!!!

“870lb Not the Total” with Spencer Hendel – video [wmv] [mov]

For time:

30 OHS, 95/65lb
30 Burpee Pull Ups
15 OHS, 95/65lb
15 Burpee Pull Ups

Post times to Comments.

 Snow couldn’t keep the Saturday crew from weathering “Angie”. Great work, guys and gals!!!

Angie, seen here enjoying “Angie”.

We are excited to announce that CrossFit Springfield will be hosting an Olympic Lifting seminar with Tracy Fober, who is Coach Burgner’s right hand woman in lifting, on Feburary 26 from 2pm-5pm.  Seminar cost is $100 and we are taking the first 20 paid registrants.

Tracy Fober is a physical therapist who specializes in physical health and athletic performance. Her goal is to educate coaches, athletes, parents and other physical therapists on the appropriate application of resistance training techniques for health and performance. Check out her website www.ironmaven.net for additional information and resources.

Fundamentals of the Clean & Jerk

“We will review basics of the clean (1st hour) and jerk (2nd hour), using the same terminology and teaching sequence used by Coach Burgener.  This information will be supplemented with helpful insights, assistance lifts and pearls of wisdom from my perspective outside of Crossfit, covering special mobility and strength prerequisites for learning the lifts as an adult.  The final hour of the workshop we will be using video feedback with participants and helping everyone not only learn to do the lifts better, but to develop an eye for seeing typical errors and learning cues to correct them.”  Tracy Fober

This is an INCREDIBLE opportunity to learn from an expert in Olympic lifting.  If you are interested in improving your lifting without heading off to a CrossFit certification, this is the perfect way to go!

Contact Jessi or Jeremy to sign up!

“Isa-Grace” with Josh Everett – video [wmv] [mov]

“Angie“

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Due to the weather and current road conditions, CrossFit Springfield will be CLOSED this evening. Please re-visit the site this evening for the status of tomorrow’s am classes.

King CrossFit Profile – video [wmv] [mov]

With a continuously running clock, perform:

1 Sit Up,

1 Jumping Jack,

and 1 SDHP, 95/65lb.

Immediately follow that with 2 reps of each, then 3, then 4, and so on- adding one rep of each movement each round.  Continue on as long as possible for 30 min. Post the round number you’re able to achieve to Comments.

Vin shows his eagerness to get in on the action at the 2009 Heart of America CrossFit Affiliate Challenge

Thank you for your interest in CROSSFIT Kids!   Below is important information concerning the program.

Preschool classes are M, W & Th @ 5:00 p.m.

Crossfit Kids Group 1 is M, W & Th @ 5:30 p.m.

         Crossfit Kids Group 2 is M & W @ 6:00 p.m.        

Saturday classes will be available 2-3 times per month with Preschool starting at 11:00 and both Kids classes starting at 11:30. Please be sure to check www.crossfit-springfield.com (CFS Kids tab) website frequently!  Saturday dates and cancellations will be listed there. (Saturday dates for February are the 6^th, 13^th & 27^th)  When Springfield schools are cancelled for weather so is CFK. Please check the website two hours prior to class time on Saturdays if weather is questionable.  Please have your child wear athletic shoes and bring a water bottle to each class. 

The free trial period will be over the first of February so please make arrangements for your monthly payments with Jesse if you plan to continue with Crossfit Kids. CROSSFIT KIDS ROCK THE BOX!  T-Shirts coming soon!

Ring Dips (CFJ Preview) …[wmv][mov]

For time:

50 Ring Dips (scale with Box dips)

50 Double Unders (scale with 150 Single Unders)

100 Air Squats

Row 500m

Post times to Comments.

The 5am CFS Bootcampers, pictured here, enjoying their “good ole’ fashioned grunt work”.

The next time you’re asked to do 150 push presses @ 75/45lb in a WOD, just be thankful you weren’t asked to do this…with your bodyweight…”Handstand WOD Demo” with Laurie Galassi, CrossFit Santa Cruz – video [wmv] [mov].

Clean 1-1-1-1-1-1-1

Post loads to Comments. Clean is from the ground, power or squat.

Coach IslandMel leads the 5pm troops through their pre-WOD warm-up.