CrossFit-Springfield

 OCTOBER CrossFit Springfield member spotlight: Heather Worthy

5 Rounds for time:

20 SDHP 75/45lb

10 Snatch (full squat…scale w/PVC) 75/45lb

20 Push Press 75/45lb

Post times to Comments.

Mike Burgener on the Snatch, CrossFit Journal Preview – video [wmv] [mov]

“Nasty Girls“ (click for demo)

3 rounds for time of:

50 Squats
7 Muscle-ups (scale with 28 dips/28 pull ups)
135/95 pound Hang power cleans, 10 reps

Post time to comments. Compare with 6/19/09.

Coming this winter to CFS…CrossFit for the Kiddos (click for details)!!!

New CrossFit Springfield Boot camp session begins Oct 5th…DETAILS

1st Annual Heart of America CrossFit Affiliate Team Challenge Nov. 14th and 15th hosted by CFS and CrossFit Valley Park of St. Louis! Register your team HERE.

New CrossFit Springfield Boot camp session begins Oct 5th…DETAILS

1st Annual Heart of America CrossFit Affiliate Team Challenge Nov. 14th and 15th hosted by CFS and CrossFit Valley Park of St. Louis! Register your team HERE.

Perform the following in any order, for time:

75 Sledgehammer tire hits
25 Weighted Push Ups 45/25lb (Bumper plate on back)
25 Clapping Push Ups
25 Push Ups
25 Box Jumps 24/18″
25 KB Swings 32/20 kg
25 Burpees
75 Double Unders (sub 75 Double Knee Tuck Jumps)

Post times to Comments. Compare to 8/13/09.

The Llewellyn’s and the Wistrom’s prior to some self-inflicted pain, for time.

The 6pm’ers were out in full force yesterday. Great job to everyone who hit yesterday’s WOD!

Macy ripped through yesterday’s burpee/deadlift/sit up WOD in 6:28 RX- Nice work, bro!

The evening crew taking the fast track to some sore abs.

Operation Phoenix: Fort Leonard Wood – video [wmv] [mov]

For time:

50 Sit Ups

21 Barbell Burpee Deadlifts (click for demo) 225/135lb

50 Sit Ups

15 Barbell Burpee Deadlifts

50 Sit Ups

9 Barbell Burpee Deadlifts

50 Sit Ups

Post times to Comments.

Jeff Tincher max 185lb Thrusters in 2 min video … [wmv] [mov]

Boz and Todd: Motivation, CrossFit Journal Preview – video [wmv] [mov]

For time:

30 Chest to bar Pull Ups (regular, band, or jumping x 2)

15 Handstand Push Ups (sub db shoulder press 30 reps)

30 Thrusters 115/75lb

Post times to Comments.

New CrossFit Springfield Boot camp session begins Oct 5th…DETAILS

1st Annual Heart of America CrossFit Affiliate Team Challenge Nov. 14th and 15th hosted by CFS and CrossFit Valley Park of St. Louis! Register your team HERE.

David Osorio, CrossFit South Brooklyn, On Affiliation by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]

2 Rounds for time:

30 Box Jumps 24/18″

Bear Crawl the alley or the field down and back (100m)

Run 400m

Post times to Comments.

L.T., Lorenzo Neal, Ray Lewis, and Chuck Liddell help form CrossFit PIA.

New CrossFit Springfield Boot camp session begins Oct 5th…DETAILS

1st Annual Heart of America CrossFit Affiliate Team Challenge Nov. 14th and 15th hosted by CFS and CrossFit Valley Park of St. Louis! Register your team HERE.

Training the Clean, Coach Burgener…[wmv][mov]

Perfom in any order for time:

75 Knees to Elbows

75 Double Unders (sub 225 single unders)

75 KB Swings 24/16kg (55/35lb)

Post times to Comments.

Don’t let those sweet smiles fool you…Cale’s daughters, Ryan (L) and Shea (R) can straight put the hurt on you when it comes to doin’ some burpees!!!

“The Mechanics, the Movement, the Placement” by Mark Rippetoe, CrossFit Journal Preview – video [wmv] [mov]

As many rounds as possible in 20 min of:

Max reps Pull Ups
Max reps Push Press, 95/65lb

Post number of pull-ups and push press completed for each round to Comments.

These guys hit it hard and heavy yesterday at noon!!! Well done!!!

“Ironman” by CrossFit JAX – video [wmv] [mov]

For time:

10 Power Clean, 185/105lb
50 Push Ups
8 Power Clean, 185/105lb
40 Push Ups
6 Power Clean, 185/105lb
30 Push Ups
4 Power Clean, 185/105lb
20 Push Ups
2 Power Clean, 185/105lb
10 Push Ups

Post times to Comments.

This past Saturday, I attended the departure ceremony for the soldiers of the 203rd Battalion of the Missouri State Army National Gaurd.  They left early Sunday morning to complete their mission in Afghanistan.   The group pictured with me above are some of the soldiers who have started crossfitting.  Capt. Matt Brown (standing to my left) has led the way and is working towards implementing CrossFit into the battalion’s daily PT routine.  Matt is from Springfield and joined us at CFS about 5 months ago.  Please continue to pray for the strength and safety of all of our service members and their families as they fight to protect the freedom we enjoy each day.   

New CrossFit Springfield Boot camp session begins Oct 5th…DETAILS

1st Annual Heart of America CrossFit Affiliate Team Challenge Nov. 14th and 15th hosted by CFS and CrossFit Valley Park of St. Louis! Register your team HERE.

New CrossFit Springfield Boot camp session begins Oct 5th…DETAILS

1st Annual Heart of America CrossFit Affiliate Team Challenge Nov. 14th and 15th hosted by CFS and CrossFit Valley Park of St. Louis! Register your team HERE.

4 Rounds for time of:

25 Back Squats 135/95lb

Run 400m

Post times to Comments.

2009 CrossFit Games Event 7:  Men’s Triplet… Patrick Burke from MBS CrossFit (pictured with judge Justin Bergh from CrossFit SS) won Event 7 Triplet with a score of 172, which was 7 rounds plus 4 HSPU.

Jason Khalipa from CrossFit Santa Clara tied Mikko Salo for second with 152 or 6 rounds plus 4 KB swings.

Sevan Matossian made an 11min video of the entire first men’s heat for the triplet, including an interview with Pat Burke after he won the event … [wmv] [mov]

CrossFit PIA Grand Opening with Lorenzo Neal by CrossFit by Overload, CrossFit Journal Preview – video [wmv] [mov]

For time:

10 Burpees
5 Deadlift, 245/155lb
20 HSPU
5 Deadlift, 245/155lb
30 Chest-to-bar pull ups
5 Deadlift, 245/155lb
40 (20R/20L) KB/DB Snatches, 10kg (20lb)/16kg (35lb)
5 Deadlift, 245/155lb
50 Walking lunge steps w/ hands behind head and knees to the ground

Post times to Comments. Scale HSPU w/ shoulder press or boxes. Scale
loads prn.

Ronnie and Taylor getting stronger each day!!!

Iceland Annie crushes the sandbag sprint video … [wmv] [mov]

21-15-9 Rounds for time of:

115/85lb Thruster

115/85lb SDHP

Post times to Comments.

New CrossFit Springfield Boot camp session begins Oct 5th…DETAILS

1st Annual Heart of America CrossFit Affiliate Team Challenge Nov. 14th and 15th hosted by CFS and CrossFit Valley Park of St. Louis! Register your team HERE.

The following is a video of the triplet WOD at the 2009 CrossFit Games. It is the women’s 2nd heat … [wmv] [mov].  The workout was max rounds and reps in 8 minutes of:
4 Handstand pushups
8 KB swings (24kg)
12 GHD situps

Perform for max reps of Push Ups, Box Jumps, Sit Ups, Burpees, and Air Squats- keep the clock running and follow the work/rest progression all the way through for each movement before going to the next:

1 min max reps
1 min rest
45 sec max reps
45 sec rest
30 sec max reps
30 sec rest
15 sec max reps
15 sec rest

Post total reps completed to Comments.

Warning: Looking at this picture may cause you great embarrassment as more than likely you’ll end up in your office at work jumping up and down cheering like you just won the lotto. This picture sums up how I feel everytime I finish a CrossFit WOD.

New CrossFit Springfield Boot camp session begins Oct 5th…DETAILS

1st Annual Heart of America CrossFit Affiliate Team Challenge Nov. 14th and 15th hosted by CFS and CrossFit Valley Park of St. Louis! Register your team HERE.

A Triathlete Starts CrossFit with Rob Orlando – video … [wmv] [mov]

“Ring Dips”, CrossFit Journal Preview – video [wmv] [mov]

1st Annual Heart of America CrossFit Affiliate Team Challenge Nov. 14th and 15th hosted by CFS and CrossFit Valley Park of St. Louis! Register your team HERE.

New CrossFit Springfield Boot camp session begins Oct 5th…DETAILS

For time:

40 Pull Ups
10 KB Swings 24/16kg (55/35lb)
30 Pull Ups
20 KB Swings
20 Pull Ups
30 KB Swings
10 Pull Ups
40 KB Swings

Post times to Comments.

Shannon with a solid lock out of a DB thruster!

As class sizes continue to swell, we can’t thank all of you enough for your patience!!! Your great effort and positive attitudes exemplify what a true strength and conditioning facility should be like. Everything is moving forward and our new 5000+ sq ft facility should be ready for action by November 1st!!! 3..2..1..GO!!!

“Grace” in 1:29. Note this athletes form- his head gets through on each rep and he gets every rep locked out…this is legit…VIDEO.

1st Annual Heart of America CrossFit Affiliate Team Challenge Nov. 14th and 15th hosted by CFS and CrossFit Valley Park of St. Louis! Register your team HERE.

New boot camp session begins Oct 5th…DETAILS

“Grace”

30 Clean and Jerks for time, 135/95lb

Post times to Comments. Compare to 7/18/09.

David done rowed hisself outta hims shoes. Way to work, Dave!!!