CFS EVERY SECOND COUNTS VIEWING (click for details)
August CrossFitter of the Month
For time:
3 Rounds of…
30 95lb/55lb Push Press
20 95lb/55lb SDHP
10 95lb/55lb Overhead Squat
After the 3 Rounds, run 800m
Post times to Comments.
Brody Wehr, working on his muscle ups!
NEW CrossFit-Springfield BootCamp Session Starts Monday, Aug 3! Click HERE for details.
CFS EVERY SECOND COUNTS VIEWING (click for details)
August CrossFitter of the Month
“Fran”
21-15-9 rounds for time of:
Thrusters 95/65lb
Pull Ups (jumping x2)
Post times to Comments.
Darryl hits yesterday’s WOD RX’d!!!
Jackie Stiles getting in on the action @ CFS!
Jenny deadlifts 210lb for a PR!!
CrossFit Springfield...what dreams may come?
NEW CrossFit-Springfield BootCamp Session Starts Monday, Aug 3! Click HERE for details.
CFS EVERY SECOND COUNTS VIEWING (click for details)
Deadlift/Burpee WOD from the 2008 CrossFit Games (click to see)
5 Rounds for time:
**Deadlift 275/185lb, 5 reps
10 Burpees
**You may not drop the bar on any reps- doing so will result in a missed rep. Scale deadlift loads as needed. Post times to Comments.
The 5pm crew brought it BIG TIME last night- great job, gang!!
Tuesday noon crew ready for battle...
NEW CrossFit-Springfield BootCamp Session Starts Monday, Aug 3! Click HERE for details.
With a continuously running clock do one 135/95 pound Clean and Jerk the first minute, two 135/95 pound Clean and Jerks the second minute, three 135/95 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed. Scale loads prn. Post number of minutes completed to comments.
NEW CrossFit-Springfield BootCamp Session Starts Monday, Aug 3! Click HERE for details.
For time:
3 Rounds of:
50 Air Squats
15 Box Jumps
30 KB Swing
3 Rounds of:
50 Sit Ups
15 Toes to Bar (scale w/ K2E)
30 Pull Ups
Post times to Comments.
Pics from yesterday’s push-up-palooza:
CrossFit Games Affiliate Cup North Pad workout – video … [wmv] [mov]
For time:
Run the Block (0.6mi)
10,9,8,7,6,5,4,3,2,1 rounds of:
KB Swing 24/16kg (that’s 55/35lb, Zach)
Burpees
Box Jumps 24/18″
Run the Block (0.6mi)
Post times to Comments.
Jessi breakdances for time.
Cherell, getting herself a new backsquat PR @ 175lb.
4 Rounds for time:
15 Single Arm KB/DB Overhead Squats (Left arm up)
15 Single Arm KB/DB Overhead Squats (Right arm up)
12 Ring Dips (sub 24 box dips)
12 SDHP 95lb/65lb
KB loads= 20-35lb (10-16kg) males; 10-25lb (5-12kg) females. Post times to Comments.
One of the heavy favorites going into the 2009 CrossFit Games was Josh Everett. Coming out of the brutal 7k hill run ranked 30th, he was ready to tackle the deadlift event. In this video from CrossFit by Overload, we get to see some of the best lifts by numerous competitors, as well as the final lifts Josh makes with ease until finally pulling 505lb from the ground.
Josh Everett deadlift video … [wmv] [mov]
An email I recieved from CFS member, Chris White, last night:
“Isaac wants to be a crossfit trainer when he grows up. Crystal asked me to occupy Isaac while she cooked. So I did. I gave him a haircut. This was the same expression on crystals face when she first saw him. “
Isaac, my miniature human friend, you are well on your way, son. -JM
Cartwheels for time at high noon. Not as easy as it sounds- but definately as ridiculous.
Perform the following tasks in any order- resting 3-5min. between each task:
Row 500m for time.
Hold a Wall Handstand for time.
30 Turkish Get Ups for time (15R/15L) 16kg=35lb males; 12kg=25lb females.
30 Cartwheels for time.
Post task times to Comments.
We had a great turnout for yesterday’s Filthy Fifty WOD! Here’s a few shots of the PM crew in action in case you missed it…
2009 CrossFit Games Overview Video … [wmv] [mov]
“FILTHY FIFTY”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (scale w/150 single unders)
Compare to 5/2/09. Post time to comments.
The quotes from coach Mark Rippetoe on the boxes above are sure to pump you up or just put a smile on your face. What is your favorite quote/saying? Post thoughts to Comments.
CrossFit Springfield’s new boot camp session begins Aug 3! We have spots open on the 5am team and the 5:30pm team. Get a friend to sign up and get either $50 cash or $50 towards your membership! Sign up together and receive $50 off each person to join boot camp!
Boot camp is an incredible way to be introduced to CrossFit method and movements while easing into the intensity. Don’t get me wrong, it will be hard from the start, but worth every sweet minute!
Please feel free to email Jessi with any questions! jessi@crossfit-springfield.com
5 Rounds for Max Reps:
20 Seconds Max reps of 115/75lb Power Snatch
40 Seconds Rest
20 Seconds Max reps of 115/75lb Thruster
40 Seconds Rest
20 Seconds Max reps of Burpees
40 Seconds Rest
During rest periods, record your reps on the whiteboards. Post total reps to Comments.
Dan with the Chest to bar pull up action...nice.
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