CrossFit-Springfield

“Annie”

50-40-30-20-10 Rounds for time of:

Double Unders (scale with single unders x 3)

Sit Ups

Post times to Comments.

CrossFit Springfield’s first home June 2008…

…and second home: December 2008…

…and third home: February 2009…

…CROSSFIT SPRINGFIELD’S NEW HOME: Monday, November 2nd, 2009…

It’s tough not showing you now.  But, trust us, it’ll be worth the wait.

CFS’s brand spankin’ new box is located at 1900 W. Sunset in the Kansas Plaza.

Here’s hint at what next Monday’s WOD will be…

CrossFit Elite 400, CrossFit Journal Preview – video [wmv] [mov]

“Isabelle” by Glory Dawson – video [wmv] [mov] and David Lipson – video [wmv] [mov]

3 rounds for time:

30 Air Squats

10 Single-leg Squats R

10 Single-leg Squats L

30 Clapping Push Ups

10 Push Ups with Right leg lifted off of the ground

10 Push Ups with Left leg lifted off of the ground

Scale single leg squats with 20 jumping squats.  Post times to Comments.

Chatting about the Snatch with Mike Burgener – video [wmv] [mov]

For time:

10 minutes to reach 1RM on Thruster…

then, AMRAP in 10 min of:

9 Push Press, 105/65lb

6 Squat Snatch, 105/65lb

3 Shoulder Press, 105/65lb 

Total score is 1RM Thruster load + total rounds completed. Post scores to Comments.

Ashley told Caden that if he was wanting to compete on her team for the Heart of America Challenge that he’d better get to work on his kipping pull-up.

I’m not very computer savvy, but I think this is worthy of an LOL.

Some of the firefighter challengers have been hittin the CFS daily WODs with us- and doing so in full gear! Way to go, gentlemen!

Have you eaten your ”humble pie” today? If not, chew upon this: Gillian Mounsey training to benefit Hope for the Warriors Part 2 – video [wmv] [mov]

With a continuously running clock, perform the following:

90 Seconds Max Reps Push Ups
90 Seconds Rest
60 Seconds Max Reps Push Ups
60 Seconds Rest
30 Seconds Max Reps Push Ups
30 Seconds Rest

Repeat the cycle with Power Cleans 135/85lb and Toes to Bar. Post total reps to Comments.

Thank you for your patience as we complete the final stages of our move to 1900 W. Sunset.  We’re so excited to share the new facility with you!  The first day in your new home is next Monday, Nov. 2nd- only 5 days away, CrossFit Springfield! 3..2..1..GO!!!

CrossFit Eastside, Keeping it Real – video [wmv] [mov]

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. Compare to 7/30/09.

Coach B, pulling four and half bills.

The Springfield Area Chamber of Commerce Ambassadors will conduct a ribbon cutting ceremony at 4pm on Friday, November 13th for the grand opening of CrossFit Springfield’s new location at 1900 W. Sunset and Kansas Expressway.  Directly following the ribbon cutting ceremony, CrossFit Springfield will be hosting an area Firefighters Challenge to benefit the Grant Wistrom Family Foundation.  Food and beverages will be available.

CrossFit Springfield was founded in November 2007 by Jessi Grove and Jeremy Mhire, ATC.  Ownership has recently been extended to include Grant and Melissa Wistrom.  The Wistrom’s, both CrossFit Level 1 Instructors, will bring an incredible amount of athletic knowledge and passion for fitness/wellness to CFS.

“CrossFit is something that we believe in so passionately that my wife and I have recently chosen to invest in CrossFit Springfield and become co-owners with Jessi and Jeremy”, said Grant Wistrom.

CrossFit Springfield’s mission is to be an elite training facility in Springfield that is capable of serving individuals of all fitness levels.  CFS coaches and personal trainers help their clientele achieve fitness through constant motivation, strict supervision, education, variety in training, and the prescription of scalable and progressive functional movement.  For more information about CrossFit Springfield, visit www.crossfit-springfield.com or call 417-881-7855.

Integrating CrossFit With SPEAR with Freddy Camacho and Tony Blauer by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]

7 Rounds for time of:

21 Sit Ups

15 Ring Dips (scale w/30 Box Dips)

9 L-Pull Ups

Post times to Comments.

2009 CFS FireFighter Challenge Update!!!

Friday, November 13th. 6pm. The 2009 CFS Firefighter Challenge benefitting the Grant Wistrom Foundation for kids with cancer. Be there to support our local firefighters as they join in on the fight against cancer!!!

100 *KB Swings for time, 24/16kg

*2009 H.O.A Challenge form standard for the kb swing: Ears must be visible through the arms when the KB is overhead. Full hip/knee extension when KB is overhead on each rep. No break at the wrist- Get the KB fully overhead

Post times to Comments.

2009 CFS FireFighter Challenge Update!!!

Meet “Team Inferno” from Logan-Rogersville:

     My name is Jacob Garrett. I have been with Logan-Rogersville Fire Protection District since last march serving as a volunteer firefighter pursuing a full-time position. I was invited to be on one of the firefighter crossfit teams and chose to do so to represent our district and for the cause. We will be raising money for the Grant Wistrom Foundation for Kids with Cancer. I love being around kids, hanging out with them, helping them in anyway I can. I believe in second chances, especially for children, and this is one way I can help.

     My name is Zachary (Zac) Ryan Grace; I am 20 years old and a firefighter with Logan-Rogersville Fire Prot. Dist. I have been a career firefighter for about 7 months now. This is the greatest profession in the world. I would not change it for anything! When I heard that this challenge was to help the Grant Wistrom Family Foundation for kids with cancer I was all over it! There is nothing better than helping out kids!

Friday, November 13th. 6pm. The 2009 CFS Firefighter Challenge benefitting the Grant Wistrom Foundation for kids with cancer. Be there to support our local firefighters as they join in on the fight against cancer!!!

***Just a head’s up to all H.O.A challenge competitors, spectators, and vendors, childcare will be available at the event on Saturday, Nov 14th from 8am-4pm and on Sunday, Nov 15th from 7am-12pm. A BIG, BIG thank you to Shanna Llewellyn and the wonderful staff from Creative Minds Early Learning Center for providing the coverage!!!***

For time:

60 DB Push Press/Push Jerk, males: 25-45lb; females: 15-25lb

40 Hang Power Clean, 135/85lb

20 Overhead Squats, 135/85lb

Post times to Comments.

Tina, putting the CFS bootcampers through the paces! Keep up the great work bootcamp crew!

Lieutenant Steve Smith is a real American hero. When the last chance qualifiers were announced, Smith, a platoon leader in the 82nd Airborn Division of the United States Army, was deployed in Iraq. He jumped at the chance to represent our boys overseas and to honor the men who will not be coming home. In the last chance, he posted excellent times for all three events: 4:06 for the Deadlift/Double Unders, 4:45 for Jackie, and 11:34 for the “10-9-8-7-6-5-4-3-2-1″ WOD.

Steve Smith Interview … [wmv] [mov]

Steve Smith on Working Out in Iraq … [wmv] [mov]

***Just a head’s up to all H.O.A challenge competitors, spectators, and vendors, childcare will be available at the event on Saturday, Nov 14th from 8am-4pm and on Sunday, Nov 15th from 7am-12pm. A BIG, BIG thank you to Shanna Llewellyn and the wonderful staff from Creative Minds Early Learning Center for providing the coverage!!!***

***We’ll be painting the walls in preparation for our move- make sure to record your PRs if you don’t wanna lose them. Also, once the walls are re-painted, do us a favor: Try and keep your grubby paws off of’em- Thanks ***

3 Rounds For time:

25 Burpees

50 Pull Ups

Post times to Comments.

Meggin and Sherry, fighting through yesterday’s thruster/run WOD! Well done, ladies!

Team Wistrom was up to the challenge, finishing in a blazing 20:10 RX!

Hunsaker and Miller pullin’ bigboy weight on deadlift for two PRs!!! Nice, fellas!

              The first day of the 09 CrossFit Games tested athletes’ physical and mental boundaries to an unprecedented degree. After four events, twenty men and twenty women had already been eliminated.

Now, “in one 20 minute event, 39 people are gonna be eliminated,” reiterated Dave Castro, Director of the CrossFit Games.Carey Kepler had the best time for women at 11:01. Jason Khalipa had the best time for men at 11:18.

The final event was a CrossFit couplet. Tough under any circumstances, brutal as the fifth workout of the day, and crucial for staying alive in the competition. Thirteen men and fifteen women would not finish within the allotted time.

Three rounds for time of:
30 Wallball (20lbs/14lbs)
30 Hang squat snatches (75lbs/45lbs)

Event 5 announcement … [wmv] [mov]

BrOPT – One More Rep … [wmv] [mov]

***We’ll be painting the walls in preparation for our move- make sure to record your PRs if you don’t wanna lose them***

Prowler Workout with Rob Orlando – video [wmv] [mov]

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. Compare to 8/31/09.

Hear ye, Hear ye!!! The Springfield Area Chamber of Commerce will conduct a ribbon cutting ceremony at 4pm Friday, November 13th to celebrate the opening of CrossFit Springfield’s new facility (located @ 1900 W Sunset).  The WODs for the 1st Annual Heart of America Challenge  will be announced following the ribbon cutting.  Sign in for all Heart of America Challenge competitors will be available beginning at 5pm.  At 6pm area firefighters will battle it out in a fitness competition for The Grant Wistrom Family Foundation!!!  Make plans to be there and don’t miss out on the fun!!!

Now you can face-stalk CrossFit Springfield!!! Join CFS’s Facebook group HERE 

For Time:

Run 800m (the block)
50 Air Squats
25 Jumping Back Squats, 45lb
50 Sit Ups
25 Toes to Bar
50 Pull Ups
25 Chest-to-Bar Pull Ups
Run 400m

Post times to Comments.

Shannon steps through a rep of OH walking lunges in yesterday’s WOD. Nice work, Shannon!

“Make sure ju signs your team up for the Heart of America CrossFit Affiliate Challenge: November 13-15 Challenge Info and Registration …I whant to whiiiin. Ju know training CrossFit Springfield give me eagle powers“

Kyle Maynard on MMA, by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]

5 Rounds for time of:

30 Push Ups

50 steps, Overhead Walking Lunges, 45/25lb bumper plate

Post times to Comments.

Sunday’s WOD: Build boxes, for time. Only 23 more to go! 3..2..1..GO!!!

With the CFS plyometric box factory in full swing, we’re now only 13 days away from the first WOD in our brand new 5,000 sq ft box located at 1900 W Sunset in the Kansas Plaza!!!

As many rounds as possible in 25 min. of:

4 HSPU (scale with heavy DB shoulder press)

6 Burpees

8 Scissor/Switch Lunges, R & L=1

10 Clapping Push Ups (scale with 20 Push Ups)

Post times to Comments.

Erik warming up with OHS before taking on “Nancy”.

2009 CrossFit Games: Rachel Steinbrucker – video [wmv] [mov]

“Nancy”

5 Rounds for time of:

Run 400m

15 Overhead Squat 95/65lb

Post times to Comments. Click HERE for video demo of “Nancy” WOD.

Jim Nivens, a firefighter from Branson who’ll be competing in the Firefighter’s Challenge benefitting the Grant Wistrom Foundation on Friday, Nov. 13th, is also a former strongman competitor.  The above picture of him pulling 475lb is evidence of his experience in picking up heavy objects.

The Veterans Debate … [wmv] [mov]  Should the CrossFit Games expand to include a Master’s Division? What age is the prime of a CrossFitters competitive life? Post your thoughts to Comments.