CrossFit-Springfield

"Welcome to the community of people who have decided that easy will no longer suffice."

W.O.D Thursday 4/17/14

Posted by jeremy On April - 16 - 2014 ADD COMMENTS

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Gymnastics

Perform 50 Strict Ring Rows: Split into as many sets as necessary and scale appropriately.

Speed/Power

Perform 4 Band resisted sprints w/Partner, 60ft (length of Pull Up rig – alternate efforts)

Metcon (Time)

For time:

Buy In – 7 Power Snatches, 155/95lb

3 Rounds of:

21 TTB
14 Double KB SDHP, 55/35lb x 2
7 Lateral Burpees over Bar

Buy Out – 7 Power Snatches, 155/95lb

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“Many of life’s failures are people who did not realize how close they were to success when they gave up.” ― Thomas Edison

W.O.D Wednesday 4/16/14

Posted by jeremy On April - 15 - 2014 ADD COMMENTS

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CFS Warm Up (No Measure)

20 Jumping Jacks
Skip Fwd/Skip Bkwd
High Knees/Butt Kicks
Karaoke L/R sides
Soldier Kicks
Elbow to Instep
10 Sit Ups
10 Lateral Lunges/Adductor Stretch (5R/5L)
10 Gladiator Push Ups (5R/5L)
5 Iron Crosses (5R/5L)
5 Scorpions (5R/5L)
5 “Miley” Stretches (air squat, grab toes, raise hips)

Mobility

5 Minutes: Lower Extremity Foam or PVC Roll

“2.5k Gone Bad” (Time)

Run 500m
30 Squat and jump over a 12″ Parallette
Run 500m
30 Hand Release Push Ups
Run 500m
10 KB Swings, 55/35lb
10 Jumps over 24/20″ Box
10 Burpees
Run 500m
30 steps, Overhead Alternating Walking Lunges, 45/25lb bumper plate OH
Run 500m
30 Thrusters, 45lb

11 AM Linear Strength

The Template is available here:  Linear Progression – CFSAll you have to do is plug in your current PRs for each of the primary lifts and the spreadsheet will give you your loads. Enjoy!

House rules for LS open gym hour: HERE

Also, if you talk in the accent while running you will go faster…

W.O.D Tuesday 4/15/14

Posted by jeremy On April - 14 - 2014 ADD COMMENTS

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1 Power Clean + 1 Full Clean + 2 Sh to OH

12Min EMOM: Establish Max Load

Even Min: Clean to OH Complex
Odd Min: 30 DUs

Metcon (Time)

For Time:

30 WallBalls, 20/14lb
30 Pull Ups
30 Pistol Squats (Alt Legs)
30 Single Alt Arm KB Snatches, 55/35lb

RX PLUS:

WB, 20/14
CTB Pull Ups
Pistols
KB Snatches, 70/55lb

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Thanks to our members for everyday giving your very best effort and for creating a fun, encouraging, and welcoming environment for others to do the same!

W.O.D Monday 4/14/14

Posted by jeremy On April - 13 - 2014 ADD COMMENTS

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Challenge Du’ Jour

Burpee Pull Ups (90 Seconds Max Reps, Med/Low Bar)

Bench Press

5 sets @ 70-80%

Metcon (Time)

21-18-15-12-9-6 Rounds for time of:

Parallette Push Ups
Goblet Squat, 55/35lb
Ball Slams, 50/35lb

http://kevinogar.com/

W.O.D Saturday 4/12/14

Posted by jeremy On April - 11 - 2014 ADD COMMENTS

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“LANDAN”

“Landan” Hero WOD

6 Rounds for time of:

Run 500m
8 Muscle Ups
29 Double Unders
12 Thrusters, 115/85lb

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From the Team Landan FB Page:

“In March 2012 Landan was diagnosed with a S-PNET brain tumor. At 3 years old he under went his first Craniotomy in Springfield, MO. on March 12th and a second Craniotomy in Memphis, TN. on April 9th. The second pathology report showed that Landan also has an Amplification of the N-MYC gene. This just meant that the original tumor that was considered rare and aggressive to begin with was even MORE rare and aggressive. Just 4 days after his second surgery an MRI showed that the tumor was already “showing growth”. On April 25th Landan started focal radiation at St. Jude Research Hospital. The radiation treatment was originally scheduled to be 6 weeks but 3 weeks into treatment an MRI showed 4 new tumor sights in the brain. As Landan’s parents we then made the difficult decision to switch to a more aggressive radiation treatment. Landan finished 9 weeks and 2 days of radiation on June 29th. 

After returning to St. Jude and starting chemo more scans showed that a new tumor had grown and was back larger than any of the others. We were sent home on August 13 because there was nothing else that could be done medically for Landan. We spent the last two weeks of Landan’s life surrounded by family and friends. Landan went to be with our heavenly family August 29, 2012.

Ed and I chose to channel our grief and pain into an organization to help other families going through the battle of childhood cancer. In honor of Landan and to help keep his spirit alive we named it Landan’s LegOcy. Through this organization we hope to help spread the word of childhood cancer and the need for research funding while raising money to help support families.”

W.O.D Friday 4/11/14

Posted by jeremy On April - 10 - 2014 2 COMMENTS

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Warm-up (No Measure)

Snatch Balance 3-3-2-2-1-1

Use 30-40-50% of your 1RM Snatch

Snatch (10 Minute EMOM)

Record the average of your lowest and highest loads used.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Flexibility

Coaches: As a cool down lead each group through a 5-10 minute stretching progression

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Congrats to The Hietter’s on the arrival of baby Lucy! She’s a cutie!

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Congrats to CFS’s Will Thompson and Aaron Rotramel! Both of these fine young men were selected to attend Marine Officer Candidates School this summer in Quantico, VA. We’re all extremely proud of you, gentlemen!

W.O.D Thursday 4/10/14

Posted by jeremy On April - 9 - 2014 ADD COMMENTS

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Warm-up

Warm up/ Movement Prep for…

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Warm-up

Warm up/ Movement Prep for…

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

warmup

“Failure to prepare is preparing to fail.” ~ Coach Bill Houge

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Bill Hogue, 82, passed away Friday April 4, 2014 in his home after a lengthy illness. 

He was born October 22, 1931 to Earl and Lillian Hogue in Southwest City, MO. He attended Southwest City High School where in his senion year he set a State Basketball scoring record of 65 points in a single game in 1950. 

After high school he was drafted during the Korean War and joined the US Air Force where he was in the Special Services section doing what he loved the most, playing basketball. He was later selected to play on the All Services Basketball team. He served 4 years in the US Air Force and then went on to play on a 4 year basketball scholarship at Tulsa University. 

After college he went on to become a high school teacher and boys basketball coach loved by many of his players from several different surrounding schools including Central and Kickapoo High School in Springfield. His teaching/coaching career extended over 36 years where he touched many lives. He enjoyed being around his players and students helping them any way he could. 

He was inducted into the Missouri Basketball Hall of Fame on July 9, 2004 where he was acknowledged for his accomplishments in the sport he loved the most.

He loved his family and was a devoted Husband, Father and Grandfather. When he wasn’t at Basketball camps in the summer he was growing his garden and taking care of the lawn.

He was survived by his wife, Lanell of 52 years. Survived by son Ron Hogue and wife Merry; son John Hogue; daughter Michelle Monsees and husband Willis; daughter Janet Andrews and husband Charlie; daughter Jean Ann Borza; grandchildren, Courtney Hogue, Terra Hogue, Shannon Ryan, Greg Hogue and Matthew Watson and several great-grandchildren and numerous friends. He was preceded in death by father Earl Hogue; mother Lillian Hogue; sister Nan Gonzales; granddaughter Brittany Hogue; mother-in-law LeVerne Nordin.

Memorial contributions may be made to the St. Jude Children’s Research Hospital or Southwest Missouri Humane Society.

W.O.D Wednesday 4/9/14

Posted by jeremy On April - 8 - 2014 ADD COMMENTS

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Deadlift

5×5 @ 55-60-65-70-75% of 1RM

Metcon (Time)

4 Rounds for time:

10 Box Step Ups, 95/65lb to 24/20″
15 SDHP, 95/65lb
20 Ring Push Ups
25 Sit Ups
Run 300m

Coaches Note: Stagger starting points as needed to accommodate class size.

11 AM Linear Strength

The Template is available here:  Linear Progression – CFSAll you have to do is plug in your current PRs for each of the primary lifts and the spreadsheet will give you your loads. Enjoy!

House rules for LS open gym hour: HERE

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Hunter (above) and Clara (below) putting in work with the rest of the 6am crew yesterday morning!

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W.O.D Tuesday 4/8/14

Posted by jeremy On April - 7 - 2014 ADD COMMENTS

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Push Jerk (8 Minutes to Reach 2RM Load for today)

Split Jerk (8 Minutes to Reach 1RM Load for today)

Metcon (Time)

Buy In – 24 KBS, 55/35lb

3 Rds:

12 Clean & Jerk, 115/80lb
12 Burpees

Buy Out – 24 KBS, 55/35lb

Olympians Kendrick Farris and Cara Heads Slaughter talk about elbow position in the clean and in the jerk.

W.O.D Monday 4/7/14

Posted by jeremy On April - 6 - 2014 ADD COMMENTS

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500m Row (Time)

Max Effort 500m Row

Back Squat

5×5: Perform all sets @ 75% of your 1RM

Metcon (Time)

For time:

50 DUs
40 WallBalls, 20/14lb
30 TTB
20 HSPU (sub strict DB press AHAP)
10 Bar Ms Up

SUCrun

Congrats to all our CrossFit Springfield members who participated in the S.U.C Run on Saturday – Way to represent! Huge thanks to Jessi for capturing all of these great pics to share with everyone!

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Michael Ormsby is a nominee for the 2014 Leukemia Lymphoma Man of the Year and will be hosting a WOD of the Year Fundraiser May 31st in the Battlefield Mall parking lot. There will be Men and Women RX – SCALED – KIDS (13-17). This competition and all proceeds will benefit The Leukemia Lymphoma Society. To register visit http://www.mwoy.org/pages/mid/swm14/tseatk. For more details, contact Michael via FB HERE.

W.O.D Saturday 4/5/14

Posted by jeremy On April - 4 - 2014 ADD COMMENTS

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CFS Warm Up (No Measure)

20 Jumping Jacks
Skip Fwd/Skip Bkwd
High Knees/Butt Kicks
Karaoke L/R sides
Soldier Kicks
Elbow to Instep
10 Sit Ups
10 Lateral Lunges/Adductor Stretch (5R/5L)
10 Gladiator Push Ups (5R/5L)
5 Iron Crosses (5R/5L)
5 Scorpions (5R/5L)
5 “Miley” Stretches (air squat, grab toes, raise hips)

Hang Power Clean

10 minutes to establish a 1RM

Metcon (AMRAP – Reps)

Perform for AMRepsAP in 9 Minutes. Adhere to the following ascending rep scheme: 3,6,9,12,15, etc…

Box Overs (Must Jump Up for RX)
Toes To Bar
Deadlift, 245/165lb

Hook grip that barbell!

W.O.D Friday 4/4/14

Posted by jeremy On April - 3 - 2014 ADD COMMENTS

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Bench Press (Perform all 5 sets at 70% of 1RM)

Metcon (Time)

For time – Partition Any Way You Wish:

100 Supine Ring Rows
100 Alternating Front Rack FatBar Lunges, 70/50lb (25s/15s)
100 Parallette Push Ups
100 WallBall Sit Ups, 20/14lb

See Video Demo Below of WB Sit Ups

W.O.D Thursday 4/3/14

Posted by jeremy On April - 2 - 2014 ADD COMMENTS

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Skills and drills

5-10 Min Practice:

Ring Ms Up & Ring Ms Up Progressions
Single & Double KB Overhead Squat (WATCH DEMO VIDEO BELOW)

Metcon (Time)

7 Rounds of:

7 OHS, 95/65lb
7 Pull Ups

Buy Out-

Run 500m
25 WallBalls, 20/14lb

RX PLUS:

OHS, 135/95lb
CTB Pull Ups
WallBall, 25lb to 10′/20lb to 9′

“This is simple right? It’s simple, can you overhead squat? Good, now go overhead squat with two kettlebells or dumbbells.” ~Kelly Starrett

W.O.D Wednesday 4/2/14

Posted by jeremy On April - 1 - 2014 5 COMMENTS

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Shoulder Press (5-5-5-5-5)

Perform all 5 sets @ %70 of your 1RM

Metcon (Time)

For time:

50 Air Squats
40 Push Press, 75/55lb
30 DUs
20 Ring Dips
10 KB SDHP, 100/70lb

11 AM Linear Strength

The Template is available here:  Linear Progression – CFSAll you have to do is plug in your current PRs for each of the primary lifts and the spreadsheet will give you your loads. Enjoy!

House rules for LS open gym hour: HERE

cfsmasters

Congrats to CFS Master’s competitors Clift Cox, Shawn Freeman, and Kathy Metz who all placed in the top 200 in the world, qualifying them to advance to the next phase of CrossFit Games competition!

W.O.D Tuesday 4/1/14

Posted by jeremy On March - 31 - 2014 ADD COMMENTS

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Perform against a 16-Minute Continuously running clock…

1-Mile Run (Time)

Max Effort 1-Mile Run

Clean

With any remaining time, establish 1RM clean

Cash Out

“Isa-Kettle-Bell”

For time:

30 Single-Arm KB Snatches, 70/55lb

For each rep to count, KB begins on the ground, is locked out over the feet with hips/knees/elbow extended, and then is controlled back to the ground. Alternate L & R arms on each rep. L=1/R=2

Matt Chan demos the One Arm KB Snatch.

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