CrossFit-Springfield

Bear Complex

7 Sets of the following sequence:

1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push Press

5 Rounds to get to your max load.
Rest between rounds as needed.
No resting on the ground (even to re-grip).
Squats and push presses can be distinct or combined into thrusters.

Post loads to comments.

We all know this feeling:Travis Gellatty, trainer at FirePower CrossFit Milton, makes sweat angels after a WOD.

Heads UP: CrossFit Springfield will be closed Labor Day. Go to the lake, for time.

Complete 4 Rounds of the following, each round for time. You may rest up to 3 min. between rounds:

10 KB SDHP (men 55lb, women 35lb)
10 Barbell Thrusters (men 65-135lb, women 45-65lb)
10 Pull ups on Rings or bar
10 Push ups on Rings, Medicine ball, Floor, or Boxes

Post loads and times for each round to Comments!

For those of you trying to get just one pull up, one push up, one double under, or break that insurmountable PR…THIS is what CrossFit is all about-keep working at that which you have not yet mastered. In time, It’ll come: http://www.youtube.com/watch?v=cci4Mo_1Y4w&feature=related

For Time:

100 Ring Dips,

or 150 Regular dips,

or 200 Modified Ring Dips (using the Boxes with bent knees),

or 300 Box Dips.

Post times to Comments!

CrossFit Springfield wishes to congradulate Brian Llewellyn on his debut victory in last Saturday’s “Icebreaker” MMA Event at Mediacom Ice Park. Llewellyn, who is sponsored by CFS, won in impressive fashion beating his opponent in 1min, 37 sec. of the FIRST ROUND!

From Brian: "I wanted to send my gratitude to the greatest group of fans in Springfield. The moment I walked out of the tunnel and heard the deafening roars and the chants of 'B Llew,' I knew I could not lose that fight. What an adrenaline rush. Thank you Crossfit for your continued sponsorship and for getting me in shape for my fight."

“Annie-R-U-OK?”

21-15-9 Rounds for time of:

Thrusters
Sumo Deadlift High Pull
Push Press
Wall Balls
Burpees
KB Swings
Pull-ups

Rx Loads For Thrusters, SDHP, Push Press: 75lb male, 55lb female KB: 55lb male, 35lb female

Post times to comments!

Kimberly Mendoza of CrossFit One Spirit (Herndon, VA) practices a new maritime distress signal.

“Angie“

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments!

Sit-Ups, Sit-Ups, everyone loves Sit-Ups.

For time:

Run 800 meters
95/65 pound Shoulder press, 21 reps
Run 800 meters
95/65 pound Push press, 21 reps
Run 800 meters
95/65 pound Push Jerk, 21 reps

Post time to comments!

Dr. T gives us a smile as he gears up for more rows!

“Fran” and “Grace”

These are two benchmark CrossFit Workouts. Perform both Workouts separately, giving yourself 10-15min recovery between the execution of each. You are not allowed longer than 10min to complete either Workout. Both are for time- post times for each.

“Fran”

21-15-9 rounds for time of:

Thrusters 95lb/65lb
Pull Ups

“Grace”

30- 135lb/75lb Clean and Press for time.

Bridget Factor hits it hard with some SDHPs! Nice work, Bridget!

Quick Reminder! CrossFit Springfield sponsored MMA Fighter, Brian Llewellyn, has his debut fight tomorrow (Sat. August 23rd) at 8pm. Go get’em B!!! For more info click here: http://www.ky3.com/younews/26955614.html

4 x 100 Challenge

For Time:

400m Run
25 Weighted Push Ups
25 Dips
25 Weighted Push Ups
25 Dips
400m Run
25 1-arm DB Row Right
25 Pull Ups
25 1-arm DB Row Left
25 Pull Ups
400m Run
25 Weighted DB Squats
25 Walking Lunges R/L=1
25 Jump Squats
25 KB Swings
400m Run
25 Sit Ups
25 Knees to Elbows
25 Sit Ups
25 Knees to Elbows

Pick your own loads and Post times to Comments!!

Coming soon to a theatre near you: Attack of the Killer Pull Up Monsters.

4 Rounds for time of:

100m Overhead DB Walk (just as the name implies; walk with DB above head) 45/35lb
10 Box Jumps 24″/18″
20 Push Press 95/55lb
30 Double Unders (or 150 regular skips)

Post times to Comments!

TRAIN HARD: NO EXCUSES

visit www.CrossFit.com and check out this past Tuesday’s WOD post (8/19/08) to see Kyle Maynard, (pictured above) in action.

“The Vortex”

With a continuously running stopwatch, Run 1.5 Miles (twice around the block from Next Level). At each minute mark, alternate between 15 Squats and 10 Push ups. So, run for 1 min. At the conclusion of 1 minute, do 15 Squats then resume running. At minute 2, do 10 push ups and so on. Continue in this fashion until either you have finished 1.5 miles, or you get “Vortexed” (have no time to run after finishing your Squats or Push ups). If you finish, your time is your score. If you get Vortexed, your time at the Vortex and your distance completed is your score. If you finish, next time you do this workout, try Vortex +1 (16 Squats & 11 push ups), Vortex +2, Vortex +3 until you find the point at which you do get Vortexed.

Don’t cheat yourself on the Squats & Push Ups- Get the Full Range of Motion!!!

Post times to Comments!

Navy Seaman Austin Hiracheta, stationed in Oak Harbor, WA, joins us at CrossFit Springfield this week before he returns to duty on Saturday. Austin busted out Monday's WOD as Rx'd in an impressive 25 min. Here, he gets after it with solid form on ring dips. Thanks for your service and all you do for our country Austin!!

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
Keep intake to levels that will support exercise but not body fat. Practice and
train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups,
presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row,
etc, hard and fast. Five or six days per week mix these elements in as many comb-
inations and patterns as creativity will allow. Routine is the enemy. Keep workouts
short and intense. Regularly learn and play new sports.

Here’s the W.O.D:

“Nona”

30-20-10 Rounds for time of:

Hang Power Cleans 135lb/95lb
Deadlifts 135lb/95lb
KB Swings 55lb/35lb
Sprawls (up/downs w/ no push ups)

Post times to Comments!

It's never to early for kids to understand that there is a right way and a wrong way to perform specific movements inherent to human performance; 9 year old Chandler Jones shows us the right way to overhead squat. Lookin' good buddy!!

For time:

50 Pull-ups/ Jumping Pull Ups
50 Ring Dips/ Dips/ Box Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments!

Jay Miller takes a brief moment to ponder whether or not he should keep doing pull ups or just run over and choke his trainer.

“Piss & Vinegar”

3 Rounds For Time of:

21 Sumo Deadlift High Pull- 95/65
21 Floor Clean & Press- 95/65
21 Pull Ups
15 Pistol Squats L
15 Pistol Squats R
15 Weighted Push Ups- 45/25
9 Burpees
9 Box Jumps
9 Double Unders (or 27 skips)

Post times to Comments!

Benny sittin' up!

FILTHY FIFTY!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (see terms)
Walking Lunge, 50 steps (R/L= 1)
50 Knees to elbows
50 Push press, 45lb female; 75lb male
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders (or 250 regular j. rope skips)

Post time to comments!

*Refer to 7/21/08 to compare times

Our buddy James Letchford, owner of CF Laguna Beach, shows us one of his best tricks! Pretty slick, Jimi!

“Chelsea”

20 min, each min begins new round. Recovery at completion of all 30 reps. Go for 20 rounds!

5 pull ups
10 push ups
20 squats

Post comments to comments. Yes, that’s what I said.