CrossFit-Springfield

Registration is now OPEN for the 1st Annual Heart of America CrossFit Affiliate Team Challenge Nov. 14th and 15th.  We’ll be capping registration at 40 teams.  Teams have the option of performing the WODs as prescribed or scaled, so there’s no reason to not get in on the action! Sign up now before it’s too late. 3..2..1..GO!!!

September CrossFitter of the month: Canyon Moody

CFS will be CLOSED next Monday, September 7th for Labor Day

Mike Burgener on The Snatch by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]

As many rounds as possible in 25 min:

10 Knees to Elbows

20 Sit Ups

10 Pull Ups (jumping x 2)

Sprint 100m (the alley)

Post rounds completed to Comments.

Great Monday noon crew turnout!  Don’t forget we’re now offering a M,W,F 12pm class!

Dr. T making the front squat look good!

Jenny gets a 120lb Clean and Jerk PR!  Getting a new personal best is always exciting, but they’re impossible to obtain if you’ve got no goal that you’re working towards.  What’s the one fitness goal you’d like to achieve before the end of this year?  Post thoughts to Comments.

Complete in teams of two for time:

150 Thrusters 75/45lb

Run 1 mile. Both team members must return before moving to the second 150 thrusters. 1 mile is from CFS to National and back OR CFS to Camino Alto to Charleston and back.

150 Thrusters 75/45lb

Post times to Comments.

Saturday’s 9am group ready for action…

3..2..1..GO!!

Get it, Chance!

Carey going overhead!

Lindsey Smith (5th overall) had never even been inside a CrossFit affiliate before the Hell’s Half Acre regional qualifiers this year. Lindsey at the 2009 CrossFit Games … [wmv] [mov]

As many rounds as possible in 20 minutes of:

5 Deadlift 135/95lb
5 Hang Power Clean 135/95lb
5 Front Squat 135/95lb
5 Push Press/Push Jerk 135/95lb

Scale loads prn. Post rounds completed to Comments.

Alex Thompson, in his weekly battle vs the rower.

Don’t forget:  Next Monday CFS will begin holding group WOD classes at noon on Mon, Wed, and Fri as well as Tues and Thurs!!! See you there!!! 3..2..1..GO!!!

2009 CrossFit Games: Jason Khalipa – video [wmv] [mov]

Just a REMINDER: The vote for the additional group class time on Saturdays went to 10am…SO…Beginning this Saturday, August 29th, we will be offering a 10am group class in addition to our 9am class.  Also, beginning next week, CFS will begin offering a Monday/Wednesday/Friday group class at 12pm.

21-18-15-12-9-6-3 Rounds for time of:

KB Swing 24/16kg

SDHP 95/65lb

Post times to Comments.

Olivia and David, pictured here enjoying 400m worth of walking lunges up Lark at 6am.

Video of Moe Kelsey (3rd overall) at the 2009 CrossFit Games. In this clip he also describes his training leading up to the competition… [wmv] [mov] 

Perform in any order for time:

50 Double Unders (scale with 150 Single Unders)
Walking Lunges, 400m
100 Air Bicycle Crunches (R/L=1)

Post times to Comments.

Images from yesterday’s PM WOD:

Our landscaping coordinator instructed us to use burpee fertilizer on the lawn.

Just a REMINDER: The vote for the additional group class time on Saturdays went to 10am…SO…Beginning this Saturday, August 29th, we will be offering a 10am group class in addition to our 9am class.  Also, beginning next week, CFS will begin offering a Monday/Wednesday/Friday group class at 12pm.

Meet Linda Leipper.  She doesn’t make excuses about CrossFitting at her age. No, she just kicks butt. Period. Be like Linda: Kick butt at ANY age.

In this video shot during the Games, Linda explains that CrossFit is a way for her to blow off some steam … [wmv] [mov]

Linda’s CrossFit Games Last Chance Qualifier Videos:
Deadlift/Doubleunder
Jackie
10-9-8-7-6-5-4-3-2-1

His practice has paid off!!! Mel got his first Muscle Up yesterday!!! Congrats, bro!!!

For time:

50 Chest-to-bar pull ups (scale w/ jumping x 2 or band assisted)

25 Burpees

50 Push Press 95/65lb

Post times to Comments.

Speaking of Muscle Ups, Kylie Ludemann, our adopted CrossFitter for the next month from CrossFit Omaha, put her strength and skill on display after yesterday’s noon WOD with 10 Muscle Ups!!! In a word: Wow.

Dave Castro briefs the athletes in the Shop on the final chipper event of the 2009 CrossFit Games before they go out for the public briefing … [wmv] [mov]

3 Rounds for time of:

15 Squat Clean 95/65lb

21 Knees to Elbows

Run 400m

Post times to Comments.

This pic is so awesome, it needs no caption. Big props to Brandon Barrett for taking the picture and letting us use it.

“Karen” by Firepower CrossFit – video [wmv] [mov]

With a continuously running clock, at the top of each min perform the following movements/reps for 2 rounds:

Deadlift 225/135lb 10,8,6,4,2

Push Ups 21,18,15,12,9

Box Jumps 10,8,6,4,2

Post painful groans to Comments.

Thanks to everyone who came to our “Every Second Counts” party last Friday night! It was a blast!

After the viewing, some questioned whether or not CrossFit Games Director, Dave Castro (above, right) actually performed any of the CrossFit WODs himself.  I give you Exhibit A: Trainer WOD, CrossFit San Diego …[wmv][mov]

IT’S SOMEONE’S 21st B-DAY!!!  HAPPY BIRTHDAY, TINA!!  WE LOVE YA!!  WE’LL ALL BE CHEERING AS YOU PERFORM YOUR B-DAY BURPEES THIS MORNING!!

CrossFit-Springfield representing at the recent “Extreme Home Makover” site! Zach, Tina, Tommy, Jen, and Macy flexed thier demolition skills AND bulging BICEPS Nice work, gang!

Robb Orlando, 100 Body Weight Squats – video [wmv] [mov]

“Hour of POWER”

You have 15 min to reach your 1 rep max of:

Clean and Jerk

You will then have 3 attempts at either Max Reps Ring Dips, Max Reps Ring Rows, or Max Reps Pull Ups…Your choice…CHOOSE ONE OF THE 3 AND GO FOR 3 ATTEMPTS.  Rest as needed between efforts and take turns.  Ring Dips may be performed as Box Dips or as Regular Dips upstairs on the Pull up/Dip station. Ring Rows may be bent or straight legged. Pull Ups may be performed as band assisted, kipping, or strict- NO Jumping.

Your score = your Clean and Jerk load in lb + the total number of ring dips, ring rows, or pull ups you are able to complete in 3 attempts.

Post Clean and Jerk bests and Ring Dip/Ring Row/Pull up totals to Comments.

Can’t wait for more space? We can’t either! How about showers, a larger kids area, and 5,000+ sq ft? We’re close to sealin’ the deal, CFS!

Charity Vale, mother of three, all-around MONSTER of an athlete, and the 2009 CrossFit Games 2nd place finisher, right after the final chipper where she dominated the competition … [wmv] [mov]

Don’t miss the PARTY! We’re watching the CrossFit documentary, “Every Second Counts” TONIGHT at 7pm at CrossFit Springfield!!  Click HERE for details and to RSVP.

With a continously running clock and a 45lb barbell, perform 2 rounds of:

1 min max reps of Thrusters to parallette
rest 1 min
1 min max reps of Pull Ups
rest 1 min
1 min max reps of Hang Squat Cleans
rest 1 min
1 min max reps of Push Ups
rest 1 min
1 min max reps of Overhead Squats to parallette
rest 1 min
1 min max reps of Sit Ups

Record reps completed for each movement onto whiteboards during rest periods.  Post total reps completed to Comments.

Dr. Schmitt, ripping through a round of KB swings like a champ!!

Don’t miss our viewing of the CrossFit documentary, “Every Second Counts” tomorrow at 7pm at CrossFit Springfield!!  Click HERE for details and to RSVP. 

“Every Secound Counts” outtake – Libby Dibiase…[wmv][mov]

Complete in any order for time:

50 Wall Balls

40 Bench Press, Bodyweight (scale prn)

30 Back Extensions

Row 1000m

50 steps, Walking Overhead Lunge with 45lb Barbell

40 Ring Push Ups

30 Backsquat 135lb/95lb

Post times to Comments.

Hailey, showin’ us how to get it done on the pull-up bars!!! Way to go, girl!!!

Check it: Brian’s First Muscle Up

Muscle-Up Progression, Jeff Tucker (CFJ Preview) …[wmv][mov]

CFS “EVERY SECOND COUNTS“ PARTY this Friday 8/21 (click to RSVP)

“Every Second Counts” movie trailer

With a continously running clock perform as many rounds as possible in 10 min of:

10 Knees to Elbows

10 Box Jumps 24/18″

REST 2 min.

Then perform as many rounds as possible in 10 min of:

10 KB/DB Swings 24/16kg

15 Air Bicycle Crunches, R/L=1 

SCALE KB/DB loads prn. If the group class sizes are large, half should start with K2E and Box Jumps while the other half starts with KB Swings and Air Bicycles-both rest- then switch. Post total rounds completed for each 10 min work period to Comments.

                                Go Jessi!!! Walkin’ the talk, Baby!!!!

Once upon a time, Coach Tina yelled the Polynesian Princess through a CrossFit main-page overlift WOD.  What happened next?  A 230lb Push Press PR, that’s what.  If you haven’t had the life-changing experience of having Tina yell angrily at you, make sure she does it while your attempting to move a large load above your head.  It really works. Thanks, Tina!!!

Mid-line Stability by Matt Swift – video [wmv] [mov]

CFS “EVERY SECOND COUNTS“ PARTY this Friday!!!(click to RSVP)

“Every Second Counts” movie trailer

For time:

7 Rounds of:

12 Push Press 95/65lb

9 Hang Power Statch 95/65lb

6 Hurdle Burpees (Jump over 12″ parallette on each rep)

Post times to Comments.

Kristina’s last WOD was with us yesterday as she is preparing to leave for college this fall!! Good luck, Kristina! We’ll miss you! 3..2..1..GO!

AM crew last Friday after workin’ through some man-makers.  I agree, Darryl…man-makers are nothin’ to smile about!!!

Macy straight up ripped through “Murph” yesterday in 33:30…RX…all whilst wearing a 25lb weight vest!!!  Well done, Mace! And yes, I said “whilst”.

“PAIN IS MY COMPANION!!!!”

CFS “EVERY SECOND COUNTS“ PARTY this Friday!!!(click to RSVP)

“Every Second Counts” movie trailer

“Murph”

For time:

Run 1 Mile (From CFS, run W on Lark to National and back)

300 Squats

200 Push Ups

100 Pull Ups

Run 1 Mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Post times to Comments.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It is now known as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

CrossFit Trainer Workout Part 2 – video [wmv] [mov]

Complete as many rounds as possible in 25 min of the following:

15 Push Press 95/55lb

10 Deadlift 185/115lb

25 Dowel Thrusters

Post rounds completed to Comments.

Tina’s first-ever “Grace”…3:31 RX. Wow. Look out, ladies of the 2010 Southwest Regional Qualifier.