2010 CrossFit Games Georgia Sectionals first workout, The Rock, by CrossFit Again Faster – video [wmv] [mov]
Perform the following for max repetitions:
6 Min. Burpees
4 Min. Deadlift, 185/115lb
2 Min. Clapping Push Ups
1 Min. Push Ups
Post total reps completed to Comments.
Island Mel, keeps the troops on their toes with his creative ab workouts!
“Rolling Thruster-Grace” at CrossFit Center City - video [wmv] [mov]
“Bear Complex”
5 Rounds, 7 sets of the following sequence for max load:
Power Clean
Front Squat
Push Press/jerk
Back Squat
Push Press/jerk
Rest between rounds as needed. Post loads used to Comments.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip.
WOD 3 from the 2010 CrossFit Games South Central Sectional Qualifier this March 13th and 14th
For time:
2010 CrossFit Games Georgia Sectionals overall winner Leah Polaski, by CrossFit Again Faster – video [wmv] [mov]
15-12-9
OHS, 135/85lb
Strict Ring Dips
…then, Farmer’s Walk 400m (after the 15-12-9) with 2×24kg (55lb) KBs for males & 2×16kg (35lb) KBs for females
21-15-9
Box Jump, 24/20″
Hang Power Snatch, 75/45lb
…finish with 400m Run (once you’ve completed 21-15-9)
Post times to Comments.
Sunny with a chance of vomit: “Ahhh, geez…farmer’s walk gets me every time.”
“Universal Scalability and the Push Press” - a CrossFit Journal preview video [wmv] [mov]
The “I Eat Nails for Breakfast” WOD
7 Rounds For time:
12 KB Swings, 24/16kg
9 Strict Pull Ups
6 Hurdle Burpees (lateral jump over your KB on each rep)
Post times to Comments.
The 5pm crew enjoys the first sunny signs of spring as they prepare to disembark before yesterday’s WOD.
On the heels of yesterday’s commentary on the difference CFS has made in the lives of so many in our area (BTW, many thanks to everyone for the kind words of encouragement and support!), it would be fitting if we were able to give serious props to the heart and soul of CrossFit Springfield: Jessi Grove!!! 417 Magazine is wanting to recognize 10 women from our area who are committed to changing lives. They’re currently accepting nominations for 417 Magazine’s ”10 Most Beautiful Women Inside and Out”. Jessi pours herself into everyone who walks through the doors of CrossFit Springfield. She is whole-heartedly committed to seeing each and everyone she works with overcome their doubts and fears in order to not only succeed in the gym, but also succeed in life as well. Jessi is more than deserving of this acknowledgement! Here’s how we can make it happen:
Go to www.417mag.com before March 31st, nominate Jessi, and return to vote online on June 1st- it’s that simple…3..2..1..GO!!!
Regardless of the outcome, thanks Jess, for striving to bring the best out of us all!!! Now go eat nails and puke.
Utah/Nevada Sectionals- Day One WOD Recap … [wmv] [mov]
Perform the following tasks in any order. Partition the reps and workloads as you wish.
For time:
200 Steps, Walking lunges
150 Push Ups
150 Sit Ups
Run 2,000m (5 x 400m)
Rear knee must touch the ground on each WL step. Post times to Comments.
The noon crew navigates yesterday’s shoulder to overhead WOD. Strong work by everyone all day! There were alot of PRs! Overall best for the ladies was Mandy with 175lb and Liz with 150lb…For the men, Denny locked out 275lb, followed by Shelby with 265lb! Well done, those numbers are AMAZING!
Here’s an awesome video from the 2010 CrossFit Games Utah-Nevada Sectionals Second WOD, Women’s Heats – video [wmv] [mov]
Shoulder Press, Push Press, or Push Jerk for the following sets/reps/loads:
Men: Women:
10 @ 95lb 10 @ 45lb
9 @ 105lb 9 @ 65lb
8 @ 115lb 8 @ 75lb
7 @ 135lb 7 @ 85lb
6 @ 155lb 6 @ 95lb
5 @ 185lb 5 @ 105lb
4 @ 205lb 4 @ 115lb
3 @ 225lb 3 @ 125lb
2 @ 245lb 2 @ 135lb
1 @ 255lb 1 @ 145lb
This WOD is NOT for time. Recover between sets and reps as necessary. Progress through the loads, sets, and rep counts as far as you can.
Charity, getting great extention as she rips the bar up on SDHP!
DON’T FORGET ABOUT OUR NEWLY AVAILABLE GROUP WOD TIMES:
7pm on Mon, Wed, and Fri
AND
8am on Tues and Thurs
3..2..1..GO!!!
ARTICLE: The Florida Marlins go CrossFit
(”Grace”, “Annie”, and “Fran”)
For time:
10 Clean and Jerks @ 135#/95#
50 Double Unders
50 Sit Ups
21 Thrusters @ 95#/65#
21 Pull Ups
10 Clean and Jerks @ 135#/95#
Post times to Comments.
Ready for CrossFit Springfield Bootcamp? Vin is! New session begins Monday, March 8th!
The “Girls Gone Wild” WOD was recently introduced by 2009 CrossFit Games men’s winner, Jason Kahlipa (owner of CrossFit Santa Clara) in his weekly WOD challenge. In order to be considered, you must send in a video of yourself performing the WOD. The week 5 challenge winner was our friend Jake Howard of CrossFit Valley Park in St. Louis with a time of 4:45! Well done, Jake! Other men’s and women’s times are listed below so you can see where you’d stand…
Men’s Rx’d “Girls Gone Wild” times:
1. Jake Howard (Crossfit Valley Park) 4:45 http://www.vimeo.com/9729311
2. Jeremy Mhire 4:55 http://www.youtube.com/watch?v=yAjV301U9jk
3. Max El Hag 4:59
4. Jason Daniel 5:25
5. Ben Smith 5:33
6. Donny Forbis 5:35
7. Tony DiBitetto 5:55
8. Alex Rollin 5:57
9. Lucas Zepeda 6:00
10. Dom Paonessa – 6:04
11. Rob LaBar – 6:04
12. Dusty Sulon 6:12
13. Grant Pagarigan 6:43
14. Paul Cegon 6:54/Tyler Hinz 6:54
15. Erick Hayes 6:55
16. Ryan Flanagan – 7:18
17. Jack Cotter 7:20
18. David Dowling 7:22
19. Hollis Molloy: 7:26
20. Fredrik Ericsson 7:59
21. Greg Boyd 8:02
22. Drew Hinnant 8:04
23. Bryan Wadkins – 8:13
24. Andrew Garcia – 8:27
25. Daniel Herring 8:28
26. Josh Brakefield – 8:30
27. Sean Dodrill 8:36
28. Paul Burgess – 8:42
29. Graham Singer 8:57
30. Rob Silver 9:09
31. Drew Woten 9:18
32. Homer Maniago – 9:28
33. Bill Cramer 9:43
34. Steve Schlegel 9:54
35. Terran Helland 10:07
36. James Rios
37. Eamon Sylvester – 11:08
38. Brian Mueller 11:21
39. Matt Ostiz – 11:41
40. Adam Pearce – 12:39
41. Mark Kozakowski – 12:52
42. Jared DeWald – 14:40
43. Damon S. 14:52
44. Oliver Suba – 14:56
45. Nick Woo 18:51
46. Kyle Coltrain – 35:20
Women’s Rx’d “Girls Gone Wild” times:
1. Aline LaBar (Crossfit DelRay Beach) 9:00 http://www.youtube.com/watch?v=LgmGxV3HMtY
2. Olivia Cheriton 7:04
3. Danielle Mulford 7:53
4. Laurie Galassi 8:51
Dave Duprey trains for the 2010 CrossFit Games Sectional at CrossFit Milford by CrossFit Again Faster – video [wmv] [mov]
For time:
Run 400m
25 Pull Ups
25 Wall Balls, 20/14lb
Run 400m
50 Push Ups
50 KB Swings, 24/16kg
Run 400m
50 steps, OH Walking lunges, 45/25lb
50 Sit Ups
Run 400m
25 Pull Ups
25 Wall Balls, 20/14lb
Post times to Comments.
A huge thank you to USA Weightlifting Club Coach, Tracy Fober for her excellent seminar this past Friday afternoon! We had a great turnout and everyone who attended gained so much in the way of improved technique, coaching cues, and overall knowledge of athletic performance!
“Preparation” with top performers from the 2010 CrossFit Games Midwest Sectionals – video [wmv] [mov]
Perform as many reps as possible in 15 min. Choose from any of the following movements:
RX Movements:
Power Cleans 185/105lb
Muscle Ups
Burpee/Chest-to-Bar Pull Ups
Handstand Push Ups
Scaled Movements:
Power Clean w/ a lesser load
Pull Ups/ band-assisted pull ups/ jumping pull ups
Ring Dips/ Ring Push Ups/ or Push Ups
HSPU w/ feet elevated to box or Shoulder press
Post reps completed to Comments.
An addendum to CrossFit Springfield’s membership agreement…There’s no gettin’ out of these puppies 
Oh, and #12: CAN’T still = 5 Burpees.
Due to the Olympic lifting seminar, the 9am group WOD and the 11:15am rowing class with be cancelled for today. All other row times and group WODs will take place at their regular times.
SacTown Throwdown at CrossFit East Sacramento - video [wmv] [mov]
New CFS Bootcamp Session begins Monday, March 8th!
25-20-15-10-5 Rounds for time of:
SDHP, 115/75lb
Burpees
Post times to Comments.
Kent, driving the bar overhead- Strong work!
New CFS Bootcamp Session begins Monday, March 8th!
“Jackie”
For time:
1000m Row
50 Thrusters, 45lb
30 Pull Ups
Post times to Comments.
CrossFit Springfield Kids ROCKIN’ the BOX!!! Thanks to CFS CrossFit Kids Coaches Jay and Steph Miller, the program has gotten off to a great start! Remember to check the CrossFit Kids link at the top of the page for schedule updates and info. This Saturday will be the next CrossFit Kids workout in the main area at 11am (preschool) and 11:30 (Cfit Kids). Thursday, March 4th there will be no CrossFit Kids classes.
CrossFit Springfield is hosting an Olympic Lifting seminar with Tracy Fober, who is Coach Burgner’s right hand woman in lifting, this Friday, Feburary 26 from 2pm-5pm. Seminar cost is $100 and we have spots available for those interested. Contact Jessi or Jeremy to sign up. Friday morning, Coach Fober will be working with the CFS coaching staff, therefore the Friday 9am Group WOD will be cancelled. All other Friday group WODs will take place as scheduled.
For time:
25 Toes to Bar (scale down with knees to elbows or sit ups)
50 Turkish Get-Ups with KB or DBs, 10-25lb F, 20-45lb M
50 Sit Ups
50 Air Bicycles, R/L=1
50 Medicine Ball Suitcases
25 Toes to Bar (scale down with knees to elbows or sit ups)
Post times to Comments.
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:
“Mary’s Story” Part 2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
For time:
100 Air Squats
then 4 rounds of…
30 Push Ups
15 Ring Dips (scale w/box dips x 30)
finish with 100 Air Squats
Post times to Comments.
Jay Miller (pictured here with Erin Cafaro, standing to Jay’s left, who is a 2008 Beijing Olympics & Rowing World Championships Gold Medalist) added yet another credential to his already solid CrossFit coaching resume’ this past weekend by taking part in a rowing certification held at CrossFit Lincoln in Nebraska. Jay now has his CrossFit Level 1, CrossFit Kids, and CrossFit Rowing certifications. In April, Jay will travel to Las Vegas along with Grant, Coach B, Chance, and myself for a CrossFit Football certification seminar.
![DSC_3397[1]](http://crossfit-springfield.com/wp-content/uploads/2010/02/DSC_33971.JPG "DSC_3397[1]")
Last week, Taylor and Esther Hutchens bid farewell to CFS and headed for warmer climates and sunnier days in Costa Rica! They have not, however, let their CrossFitting ways fade fast as evidenced by this photo of Taylor front squatting what seems to be one of the indigenous people’s mud DBs.
![P1310046[1]](http://crossfit-springfield.com/wp-content/uploads/2010/02/P13100461.JPG "P1310046[1]")
While on leave from active duty in Iraq over the holidays, Kat (pictured right) trained with us at CFS. She regularly follows our WODs from across the globe and recently sent us this picture of her making good use of her military surroundings. Stay safe, Kat and many thanks from all of us at CrossFit Springfield for your service to our country!!! 3..2..1..GO!!!
The “Ky3’s the place to be” WOD:
For time:
60 KB Swings, 55/35lb (24/16kg)
50 Lateral Jumps (over 2 x 45lb plates for men/1 x 45lb plate for women)
40 Pull Ups
30 Thrusters, 95/65lb
20 Snatch Balance, 95/65lb (click for demo)
10 Burpees
Post times to Comments.
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