CrossFit-Springfield

CrossFit Springfield’s next Team Bootcamp Challenge begins Monday, October 4th! Our last challenge was an overwhelming success with over 35 people taking part in the 8 week team competition! Don’t miss out on this amazing opportunity to whip yourself into great shape through top-notch coaching, team comraderie, goal-setting, and nutritional accountability! Spots are filling fast- contact Jessi or Jeremy today for more info!

“Skunkworks” with CrossFit Brand X, CrossFit Journal preview video [wmv] [mov]

For time:

10 Power Snatches, 135/85lb
20 Thrusters, 135/85lb
40 Supine Ring Rows (legs straight for RX)
80 Air Squats
Run 1600m

Post times to Comments.

Squatting below parallel with Adrian Bozman – video [wmv] [mov]

2010 Heart of America CrossFit Affiliate Challenge: Register your team HERE

CrossFit Springfield “5k Gone Bad” Event Details HERE

30-20-10 Rounds for time of:

SDHP, 115/75lb
Box Jump, 24/20″
Ring Dips

Post times to Comments.

Great Labor Day turnout for the row class and group WODs at CFS yesterday!!! Strong work by all!!!

CFS Labor Day Business Hours:

Monday 9/6/10: We will have the 8:15am Row Class and Group WODs available at 9 and 10am. All other classes are cancelled for the holiday.

5 Rounds for time of:

1 Squat Snatch + 5 OHS, 115/75lb
1 Squat Clean + 7 Front Squats, 115/75lb
10 Chest to Bar Pull Ups

Squat Snatch & Squat Clean reps DO NOT count towards OHS & Front Squat reps. Post times to Comments. Happy Labor Day!

2010 Heart of America CrossFit Affiliate Challenge: Register your team HERE

CrossFit Springfield “5k Gone Bad” Event Details HERE

CFS Labor Day Weekend Business Hours:

Saturday 9/4/10: Business as usual

Monday 9/6/10: We will have the 8:15am Row Class and Group WODs at 9 and 10am

225lb Grace with Rob Orlando – video [wmv] [mov]

25 minutes to perform:

50 WallBalls, 20/14lb
30 Calorie Row
50 Double Unders (scale with 50 Jumps over 12″ Parallette)
30 Ground to Overhead Anyway, 95/65lb

With any remaining time, perform As Many Rounds As Possible of “Cindy”:

5 Pull Ups
10 Push Ups
15 Air Squats

Score = Number of “Cindy” rounds completed. Post Scores to Comments.

Behind every good athlete is a long list of supporters and coaches who’ve helped them on the way. Ask anyone who has ever stood atop a podium if they got there alone, and you’ll find the answer is likely, “No.”

CrossFit Games athletes are no different.

At this year’s event, Again Faster turned the lens on the men and women behind those competing for the title of World’s Fittest to get their take on the event and what it’s like watching the athlete they’ve invested so much time in.

Download as QuickTime.
Download as Windows Media.

Jason Khalipa 335lb Split Jerk - video [wmv] [mov]

5 rounds for max consecutive reps of:

Ring Push Ups
Pull-ups
Body weight back squat

Post total reps completed to Comments.

“Hey there. My name’s Jeremy – friends all call me Cochise cuz’a the ‘hawk - I got me some aseptic viral meningitis.” And that, Vin, is the story of how I met your mother…

CFS Labor Day Weekend Business Hours:

Saturday 9/4/10: Business as usual

Monday 9/6/10: We will have the 8:15am Row Class and Group WODs at 9 and 10am

3 rounds for time of:

20 Push Ups (hands release)
20 Box Jumps, 20/12″
20 KB Swings, 35/25lb
20 Jumping Backsquat, 45lb barbell
20 Muscle Snatches, 45lb barbell
20 OHS, 45lb barbell

(This post proves how much we need Jeremy to get better…look how boring the website is when the wife is in charge!)

Dave Lipson – 2:57 on today’s WOD A – video [wmv] [mov]

Rob Orlando, Jason Leydon and Jocelyn Leydon on today’s WOD B – video [wmv] [mov]

WOD A: You have a 10 Minute time limit to complete 3 rounds of:

15 HPC, 135/85lb
15 Burpees

WOD B: At 10 Minutes, You have another 10 Minute time limit to Complete 21-18-15-12-9-6-3 Rounds of:

SDHP, 75/45lb
Push Press/Jerk, 75/45lb

Post Both WOD times to Comments.

Caption Contest: Let’s see how many good zingers ya’ll can come up with for this classic pic.

2010 Heart of America CrossFit Affiliate Challenge: Register your team HERE

CrossFit Springfield “5k Gone Bad” Event Details HERE

25 minutes to reach 1RM of:

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

Then perform 10 Minutes AMRAP of:

7 Squat Clean, 135/85lb
Run 200m

1 Rep Max Clean may be performed as squat or power. Post 1RM loads and total rounds completed to Comments. Compare to 4/20/10.

The noon crew poses for a group pic just prior to WOD takeoff.

“The Morning After: Part 2” with Mikko Salo, CrossFit Journal preview video [wmv] [mov]

For time:

5 Deadlift, 225/135lb
20 Ring Dips
10 Deadlift, 225/135lb
15 Ring Dips
15 Deadlift, 225/135lb
10 Ring Dips
20 Deadlift, 225/135lb
5 Ring Dips

Post times to Comments.

It’s ON!!! 2010 Heart of America Registration is OPEN: HERE . Click on the above HOA flier for details! Last year was a blast and we can’t wait for this year’s competition! Train Hard! 3..2..1..GO!!!

“5k Gone Bad” Event Details Posted 

Disclaimer: The following WOD was hand-written by Coach Jessi aka “Dori”. Performing it may result in amnesia. You may also experience memory loss, more commonly referred to as amnesia.

“Dori”

You have a 50 minute time limit to complete 10-20-30-40 Rounds + 1-2-3-4 Hill Runs for time of:

Box Jumps, 24/20″
KB Swings, 55/35lb
Air Squats
Switch Lunges, R/L= 1

Post times to Comments.

“Noooooo!!! You killed Dori!!!”

Dave Lipson prepares for the 2010 CrossFit/USAW Weightlifting Open by CrossFit Again Faster - video [wmv] [mov] 

*For time:

100 Thrusters, 105/65lb

*Each time you break a set, perform 7 Burpees. You may not drop the bar from overhead. Post times and number of burpees performed to Comments.

…aaaaand fitness. Fitness is also prohibited in the fitness center. We do allow forearm curls.

“The Morning After: Part 1” with Mikko Salo, CrossFit Journal preview video [wmv] [mov]

“Spirit of the Games: Part 2” with Chris Spealler, CrossFit Journal preview 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. Compare to 3/1/10.

Lee bustin’ through the double KB front squats in Tuesday’s WOD.

What’s in that CrossFit Springfield H20, YO? Huge congrats to Jake and Liz Woolfenden on the birth of their daughter, Ellie Mae (7lb 7oz 19 3/4″ on Tuesday)!

“From Top 10 to Level 1” with Camille Leblanc-Bazinet by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

In 20 minutes, find your 3 RM Overhead Squat

…then 5 Minute AMRAP of:

Hang Squat Snatch, 75/45lb

Hang Squat Snatch initiates with bar below the knee. Post 3 RM OHS loads to Comments.

Stephanie, pictured here properly hitting full hip/knee extension with the bar above her clavicles at the top of a SDHP rep. Nice work, Steph!

Interview with Austin Malleolo from the 2010 CrossFit Games by CrossFit Again Faster – video [wmv] [mov]

For time:

30 SDHP, 95/65lb

21-15-9 Rounds of

Double KB Front Squat, 55/35lb
Toes to Bar

30 SDHP, 95/65lb

Have a partner coach and count for you- then switch. SDHP reps begin and end on the ground- a dropped bar = a missed rep. Post times to Comments.

The 5pm crew tackles yesterday’s Bench/Row WOD

“Mic’d Up with Chuck Carswell” at the 2010 CrossFit Games, CrossFit Journal preview video [wmv] [mov]

Perform each of the following sets for consecutive reps:

Bench Press 30-3-20-2-10-1

After each set, Row 400m. Post Bench Press loads to Comments.

Sam, warming up with a solid split jerk during last Friday’s Clean & Jerk WOD.

CFS Childcare Help Needed

Soooo….it seems our “kid-in-a-box” childcare method isn’t quite working out as well as we had hoped. Kidding. But for real, anyone interested in giving us a hand with the kiddos, please contact Jeremy or Jessi ASAP. We’re willing to barter, just make sure your background check isn’t funky Seriously, dude.