CrossFit-Springfield

“Goodbye 2011, Hello 2012″

Against a 20 minute continuously running clock, perform for total rounds:

10 Minutes AMRAP of

20 Sit Ups
11 Overhead Squats, 95/65lb

10 Minutes AMRAP of

20 Push Ups
12 Calorie Row

Post total rounds completed to Comments.

From all of us at CFS, have a safe and HAPPY NEW YEAR!!!

Today’s 11am Hero WOD is “Morrison” in memory and in honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas.  Specialist Morrison died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Strength

Deadlift 5 x 3 @ 80% of 1RM
Bench Press 5 x 3 @ 80% of 1RM

Conditioning

“Rock Out With Your [Drumstick] Out”

For time:

3 Rope Ascents, 15ft
30 Deadlifts, 135/95lb
2 Rope Ascents, 15ft
20 Deadlifts, 225/145lb
1 Rope Ascent, 15ft
10 Deadlifts, 315/195lb

Cash-Out

“Slam Ball Ladder”

1 Min at each ball for total reps:

Women: 10-35lb
Men: 15-50lb

Post results for each component to Comments.

CFS Holiday Party this evening at Ebbett’s Field downtown!!! 7pm…BE THERE!!!

Strength

Overhead Squat 4-4-3-3-2-2-1-1

Conditioning WOD

5 Rounds for time of:

20 steps, Alternating OH lunges, 45/25lb
20 Ring Dips

Post strength loads and conditioning WOD times to Comments.

If you’re planning on competing in the 6th Annual Battle for the St Louis Cup this February, you’ve got only 3 more days to register at $40 a person. After the new year, the cost will be $50 per person. The competitor info is listed below:

Register HERE

Against a 24 minute running clock,perform the following:

From Minute 0-2: plank on elbows knees may not touch the ground
From Minute 2-4: dead hang from bar for as long as possible (you may use any grip)
From Minute 4-14: Perform as many rounds of Cindy you can complete in 10 minutes.
From Minute 14-24: at the top of each minute, Perform 3 Thrusters @ 185/115lb; with any remaining time max reps Chest to bar pull ups

Post total CTB performed to comments.

More good news for those who feel as wrecked as I do after a tough week of training:  Meet CFS member and 
Licensed Massage Therapist, Natosha Willhite. 

Sports Massage available at CrossFit Springfield by Appointment
417.849.1377

Pricing
$15/ 20 minutes
$30/ 30 minutes
$45/ 45 minutes

Thanks a ton, Natosha, for offering this service to our athletes!

Strength

Clean & Jerk 1-1-1-1-1-1-1

Conditioning WOD

“Helen”

3 Rounds for time:

Run 400m
21 KB Swings, 55/35lb
12 Pull Ups

Post times to Comments.

“Meet Me In Omaha”, Half Past Awesome ~ Uli Gulje

Warm Up

Dynamic Drills
Burgener Warm-Up

Strength/Skill

Hang Snatch 1-1-1-1-1-1-1 (power or squat)

Conditioning WOD

For Time:

5 Clean & Jerks, 135/85lb
10 Muscle Ups
15 Overhead Squats, 135/85lb
20 Burpees
25 Deadlift, 135/85lb
30 Toes Through Rings
25 Deadlift, 135/85lb
20 Burpees
15 Overhead Squats, 135/85lb
10 Muscle Ups
5 Clean & Jerks, 135/85lb

Post strength loads and conditioning WOD times to Comments.

“What I need is someone who will make me do what I can.”
– Ralph Waldo Emerson

We’re  HAPPY to be your “someone”. 3..2..1..GO!!!

CFS HOLIDAY HOURS

Other than being closed this Sunday for Christmas, it’s pretty much business as usual. Please note that on Christmas Eve (Saturday, Dec. 24th) there will be no childcare available and there will be no 8am “Newbie” Class.

New Year’s Eve: OPEN (Normal Hours)

New Year’s Day: CLOSED

Twas the WOD before Christmas, when all through the box
Not one athlete was sprawled out, without sweaty underwear and socks.
The pull ups were painful, yes a few hands did tear,
But Santa kept coaching, “Nine more reps and you’re there!!!”

Globogymers were nestled all snug in their beds,
While visions of dumbbell curls danced in their heads.
Not before thrusters, and pull ups, and running would I nap,
Loud music kept me going; a bit of hard rock and some rap.

Ole’ Pukie was eager to see me slow down my pace,
“Au contraire, not today, dude!”, then I finished my race.
I heard him exclaim, ‘ere he drove out of sight,
“Happy Christmas to all, and to all a good-night!”

Strength

DB or KB Weighted Pull Up 4-4-4-4-4-4-4

DB or KB Thruster 6-6-6-6-6-6

Tabata Row for Calories (8 rounds)

Conditioning WOD

“Jingle Fran”

For time:

21 Thrusters, 95/65lb
21 Pull Ups
Run 300m
15 Thrusters, 95/65lb
15 Pull Ups
Run 200m
9 Thrusters, 95/65lb
9 Pull Ups
Run 100m

Post strength numbers & conditioning WOD times to Comments. Compare conditioning WOD times to 12/24/10.

Start taking control of your health January 2012 by participating in our 8-week-long CrossFit Springfield Bootcamp, available at 5:30am, 9am, or 6pm.For more details or to sign up please email jessi@crossfit-springfield.com. Don’t wait til it’s too late! We’re only taking 14 people per time slot and spots have been filling fast! 3..2..1..GO!!!

CHECK IT OUT: CFS coach, Jen Cochran, makes the CrossFit.com site with her LivXFit article “Truth Be Told”!!!

For time:

20 Power Cleans, 115/85lb
20 Overhead Squats, 115/85lb
Run 600m
40 Pull Ups
40 Parallette Push Ups
Run 400m
60 steps, Walking Lunges
60 KB SDHP, 55/35lb (24/16kg)
Run 200m

Post times to Comments.

NEXT THURSDAY, DEC. 29th, ALL ARE INVITED TO THE 2012 CFS Post-CHRISTMAS/Pre-NEW YEAR’S PARTY AT EBBOTT’S FIELD DOWNTOWN!!!

“Arrrrrrgh! Git Ready To Pillage & Plunder, Mates!!!”

That’s right, folks!!! Santa Clause has already RSVP’d adding, “HO, HO, HOOOOLY CRAP!!! A CFS HOLIDAY PARTY?! Why, of course I’ll be there!!! ” Come anytime after 7pm and share some holiday cheer with the entire CrossFit Springfield family! Hope to see ya there!

Strength

Split Jerk 1-1-1-1-1-1-1

Conditioning WOD

Against a 14 minute continuously running clock, complete the following for total reps (begin anywhere and rotate in order):

2 Minutes max reps Ring Rows
1 Minute Rest
2 Minutes max reps Burpees
1 Minute Rest
2 Minutes max Calorie Row
1 Minute Rest
2 Minutes max reps Sit Ups
1 Minute Rest
2 Minutes max reps BallSlams, 50/35lb

Post Strength loads and total conditioning WOD reps to Comments.

Get to know CFS coach Matt Brown…

CFS HOLIDAY HOURS

Other than being closed this Sunday for Christmas, it’s business as usual. Please note that on Christmas Eve (Saturday, Dec. 24th) there will be no childcare available.

New Year’s Eve: OPEN (Normal Hours)

New Year’s Day: CLOSED

Strength

Hang Squat Clean 1-1-1-1-1-1-1

Conditioning WOD

20 Minutes as many rounds as possible of:

10 Deadlift, 135/95lb
8 Hang Squat Clean, 135/95lb
6 Push Jerk, 135/95lb
Run 400m

Post strength loads and total rounds completed to Comments.

CFS member, 2 time Olympian, and Springfield Community Olympic Development Program (CODP) volleyball coach, Lori Endicott-Vandersnick, will be starting her VolleyKids program on Thursday, February 2nd at 4:00 pm. The program will run for 6 weeks at O’Reilly Tefft Gym at 1408 East Pythian in Springfield. This introductory class for 4 to 8 year olds will last 45 minutes and focus on skill and game development. The cost of the class is $45. Please email coach Lori Endicott-Vandersnick at vando4@yahoo.com or call/text 417-838-1275 to sign up.

“12 Days of Christmas WOD” (For the NAUGHTY)

Perform this WOD in the same order that you sing the “12 Days of Christmas” song. Perform for time:

1 Power Snatch, 135/85lb
2 Ring Dips
3 Burpees
4 Chest To Bar Pullups
5 Toes to Bar
6 Clapping Pushups
7 Air Squats
8 Jumping Switch Lunges, R=1,L=2
9 Box Jumps, 24/20″
10 Wall Ball, 20/14lb
11 KB Swings, 70/55lb
12 Thrusters, 135/85lb

“12 Days of Christmas WOD” (For those on the NICE list)

1 Power Snatch, 95/65lb
2 Ring Dips
3 Burpees
4 Pullups
5 Toes to Bar
6 Pushups
7 Air Squats
8 Jumping Switch Lunges, R=1,L=2
9 Box Jumps, 20″
10 Wall Ball, 20/14lb
11 KB Swings, 55/35lb
12 Thrusters, 95/65lb

Post times to Comments.

Spots have been filling fast for CrossFit Springfield’s January 2012 Bootcamp! Contact us at 417.881.7855 or email jessi@crossfit-springfield.com with questions or to sign up!

Strength

Front Squat 5-5-4-4-3-3

Conditioning WOD

For Time:

30 Jumping air squats 

Then 30-20-10 rounds of

KB/db front squats 35/25lb each hand
KB/DB alt walking lunge thrusters 35/25lb each hand (Lunge out on R leg, stand and press w R arm, then repeat on L side)
KB/DB alt single arm strict press (not push press) 35/25lb each hand
* R=1, L=2 reps
**If at any time you let go of either kb/db, immediately perform a 3 burpee penalty

Then perform 30 Hand Release Push Ups

Today’s conditioning WOD is brought to you by CFS coach Chance Potts and by the letters “F” and “U”. Post strength loads and conditioning WOD times to Comments.

February 2012: Let’s KEEP The STL CUP!!!

The 6th Battle for the STL Cup 2012

Hosted by: CrossFit TNT (www.CrossFit-TNT.com)

WHEN: Saturday, February 11th & Sunday February 12th 2012

PRICE: $40 per person before 12/31/11 – $50 1/1/12
(Tee Shirt included)

* Everyone will be competing individually

* You must choose one category:
RX or SCALED

At the end of the 2-day event, we will gather the top 2 male and top 2 female athletes’ overall scores to get the average score (RX and Scaled separately) from each affiliate.Only RX division can win 2012 Battle for the Cup. Scaled division will get prizes.

For time:

30 Ballslams, 50/35lb
20 Ring Dips
Run 300m
20 Double KB Thruster, 55/35lb
30 Hang Power Clean, 115/75lb
200ft Farmers walk, 55/35lb
30 Push Press, 115/75lb
20 Bar-facing Burpees
Run 300m

Post times to Comments.

Today’s 11am CFS Hero WOD was written by our very own Chad Brinkley, and is
titled “Scott”. It is dedicated to Federal Penitentiary Security
Officer Scott J WIlliams.

“Scott J. Williams was killed on April 3, 1997, inside Lompoc
Penitentiary in California, while conducting prisoner security
operations. In addition to working as a Security Specialist for a
Federal Penitentiary, Scott was a Marine, a husband to Kristy, and a
father to Kaitlin and Kallee.”

Warm Up

Ladder & Cone Agility Drills

2 Minute Challenge

Max reps of V-Sit Ups

WOD

Perform the following in order, for total reps, resting no longer than 2-3 minutes between sets:

Max reps consecutive Bench Press @ 185/105lb
Max reps consecutive Bench Press @ 145/85lb
Max reps consecutive Bench Press @ 105/65lb
2 Attempts at Max reps Ring Rows
1 Attempt at Max consecutive steps Alternating Overhead Walking Lunges @ 95/65lb

Scale loads & rest between sets 2 to 3 minutes and no longer. Post total reps completed to Comments. Compare to 7/19/11.

Flexibilty

Coaches: Lead each group through a 5 min stretching progression

The CrossFit Pittburg Zach Miller Recovery Fund: DONATE HERE