CrossFit-Springfield

Xplore CrossFit DB Burpee workout video … [wmv] [mov]

For time:

Row 2,000 meters

Post times to Comments.

Will vs the rower.

BOB KALSU 1945-1970

“Kalsu”

Complete 5 burpees and perform max rep 95/65 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters. Compare to 6/28/09.

Saturday, December 5  immediately following the 10am WOD (11:00ish)  we will be having a potluck, co-ed baby shower/party for the Mitchell’s!!!

Please bring a dish and come celebrate the anticipation of the birth of a baby with super human powers!!!  We are so excited for these two…3,2,1…Baby Shower!  Everyone is invited!

The Mitchell’s are registered at Babies R Us!

For time:

9 Muscle Ups
21 SDHP, 95/65lb
21 Power Snatch, 95/65lb
7 Muscle Ups
15 SDHP, 95/65lb
15 Power Snatch, 95/65lb
5 Muscle Ups
9 SDHP, 95/65lb
9 Power Snatch, 95/65
3 Muscle Ups

If you can’t do muscle ups, do 4 ring rows and 4 ring dips (use bands if necessary) for every 1 muscle up rep. Post times to Comments.

Melissa coaches the Wednesday noon crew through a post-WOD ab session.

Lilly manages a smile while holding a plank.

CFS Turkeytrotters

“Murph”

For time:

Run 1 Mile (From the CFS garages: Run up to Woodland, turn RIGHT and run all the way to the end of Woodland and back = 1mile)

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. Compare to 8/17/09.

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.

Give thanks, for time.

CrossFit Springfield coach, Tina Carson, clean and jerks 165lb at the 2009 Heart of America CrossFit Affiliate Challenge.

Tanya Wagner, CrossFit Games Event 6 video … [wmv] [mov]

For as many minutes as possible…

Perform 10 burpees (both feet leave the ground and simultaneously clap hands above head) on the minute, every minute until you get lapped by the clock, throw up, or quit.

Post minutes completed to Comments. Compare to 9/10/09.

Just after finishing Monday’s WOD, Ty enjoys some well-earned oxygen.

Reminder: CrossFit Springfield will be closed this Thursday for Thanksgiving.  ALL other group WOD classes will be held at their normal times.

CrossFit Springfield will be closed this Thursday for Thanksgiving.  ALL other group WOD classes will be held at their normal times.

“Fran”

21-15-9 Rounds for time of:

Thruster, 95/65lb

Pull ups

Post times to Comments. Compare to 7/31/09.

Justin takes time to contemplate his next rep at the 2009 CrossFit Springfield Firefighters Challenge.

Photos from the 2009 CFS Firefighters Challenge and 2009 H.O.A CrossFit Challenge. Courtesy of Chris White.

Heart of America Challenge Video By Dan Thacker 

CrossFit Springfield will be closed this Thursday for Thanksgiving.  Other than Thursday, ALL regularly scheduled group WOD classes will be held at their normal times.  I’m quite sure we’ll need them.

5 Rounds for time:

21 Jumping BackSquat, 45lb Barbell

21 Clapping Push Ups

Post times to Comments.

Nicole Lafser, of CrossFit St. Charles, warms up with double unders then shows great focus and determination during a successful 140lb clean & jerk attempt.  

Strategy came into play during the ground-to-overhead/double under WOD at the 2009 Heart of America CrossFit Challenge held last weekend at CrossFit Springfield. Some athletes chose to get their attempt at 1 min max reps double unders done early, while others waited until the very end of the 25 min time-limit for their attempt. For those who competed in this WOD, what was your strategy? Did it work well? Post thoughts to Comments.

Partner WOD, 1 person may work at a time, perform for time:

30 Overhead Squats, 135/85lb

30 Strict Pull Ups (perform from a dead hang-no kipping)

30 Hang Power Clean, 135/85lb

Row 800m

30 Ring Rows

30 Single-arm KB Thrusters (right), 24/16kg

30 Single-arm KB Thrusters (left) 24/16kg

Row 800m

Scale loads as necessary. Post times to Comments.

Rochelle, owner of Crossfit TNT, overhead squats during the final chipper WOD at the 2009 Heart of America CrossFit Challenge held last weekend at CrossFit Springfield.

Mikko Champion Montage video … [wmv] [mov]

“Kelly”

5 Rounds for time of:

Run 400m

30 Box Jumps, 24/20″

30 Wall Balls, 20/14lb (scale prn)

Post times to Comments.

24″ Box step ups with a 35lb firehose at the 2009 CFS Firefighters Challenge.

Why should law enforcement and firefighters train CrossFit? Greg Glassman explains why in this interview, CrossFit Journal Preview – video [wmv] [mov]

That’s right, folks!!! Zach and Ana are ENGAGED!!! Although it’s true that at CrossFit Springfield we may periodically make you puke, you might get lucky and meet someone here who loves you enough to hold your hair when your WOD brings on the “heave-ee-jeebies”.  From all of us at CFS: Congrats, Ana and Zach!!! We wish you both the best!!! 3..2..1..GO!!!

Photos from the 2009 CFS Firefighters Challenge and 2009 H.O.A CrossFit Challenge. Courtesy of Chris White.

GameFace Photograghy was at CrossFit Springfield all weekend capturing the action from every WOD. If you would like to order a disk with photos from either event (FF or H.O.A) they’re available for $15. Disks will be mailed if you live out of town. Otherwise, they’ll deliver them to us and you can pick them up once they’re in.

Contact:

Taylor or Landon
GAMEFACE PHOTOGRAPHY/BJ’S TROPHY SHOP INC.
1700 E SUNSHINE
SPRINGFIELD, MO 65804
417-887-6370

For time:

50 Knees to Elbows
10 Thrusters, 135/85lb
50 Air Bicycle, R/L=1
10 Thrusters, 135/85lb
50 Sit Ups
10 Thrusters, 135/85lb
50 reps, Floor Wipers (NOT as R/L=1), 135/85lb

Post times to Comments.

CrossFit Springfield’s Ribbon Cutting Ceremony…Here’s to a great future!!!

The 2009 CFS Firefighters Challenge Awards Presentation. Congrats to CFS members Nick Hartman and Chad Davis for their first place finish! Great performance, fellas! All of the competitors gave 110% and gave us an impressive show!!! You guys and gals are true heros and you demonstrated one more reason why last Friday. 

Jason David, Motor City CrossFit, “Fran” – video [wmv] [mov]

With the excitement from the events of this past weekend still fresh on all of our minds, there have been emails and questions from many of you wanting to see photos/video recapping the action.  Fortunately, Chris White was on-hand snapping shots and rolling tape at the firefighters challenge and at the H.O.A. challenge.  Over the next couple of days, I’ll post links to the pictures that Chris took at both events. Chris is in the process of making us a video of the weekend- we’ll share it as soon as it’s ready!!!

25-20-15-10-5 Rounds for time of:

Deadlift, 245/155lb

Push Press, 105/65lb

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

Ring Push Ups

Post times to Comments.

Grant and Brian, both getting front squat PRs of 300lb (Grant) and 325lb (Brian)!!!

Now there’s a good lookin’ thruster! At 14, Don Stimble is already a CrossFitting machine. Yesterday’s WOD? AMRAP in 20 min:

3 Hang Squat Clean, 75lb; 5 Ring Dips; 7 Pull Ups

Don’s round total? 12 rounds. RX. BTW, Don is also a monster on the golf course. Check out his site HERE.

Saturday, December 5  immediately following the 10am WOD (11:00ish)  we will be having a potluck, co-ed baby shower/party for the Mitchell’s!!!

Please bring a dish and come celebrate the anticipation of the birth of a baby with super human powers!!!  We are so excited for these two…3,2,1…Baby Shower!  Everyone is invited!

The Mitchell’s are registered at Babies R Us!

Front Squat 1-1-1-1-1-1-1

Rest as needed between efforts. Post loads to Comments.

Jen Cochran PRs at the 2009 H.O.A Challenge. Well done, Jen! Congrats to the many H.O.A competitors who pushed their mental and physical limits and broke new ground!!!

Our very own Zach Spradling made a video from the weekend.  Check it out HERE. Very nice, Zach! Thanks for sharing!