CrossFit-Springfield

“870lb Not the Total” with Spencer Hendel – video [wmv] [mov]

For time:

30 OHS, 95/65lb
30 Burpee Pull Ups
15 OHS, 95/65lb
15 Burpee Pull Ups

Post times to Comments.

 Snow couldn’t keep the Saturday crew from weathering “Angie”. Great work, guys and gals!!!

Angie, seen here enjoying “Angie”.

We are excited to announce that CrossFit Springfield will be hosting an Olympic Lifting seminar with Tracy Fober, who is Coach Burgner’s right hand woman in lifting, on Feburary 26 from 2pm-5pm.  Seminar cost is $100 and we are taking the first 20 paid registrants.

Tracy Fober is a physical therapist who specializes in physical health and athletic performance. Her goal is to educate coaches, athletes, parents and other physical therapists on the appropriate application of resistance training techniques for health and performance. Check out her website www.ironmaven.net for additional information and resources.

Fundamentals of the Clean & Jerk

“We will review basics of the clean (1st hour) and jerk (2nd hour), using the same terminology and teaching sequence used by Coach Burgener.  This information will be supplemented with helpful insights, assistance lifts and pearls of wisdom from my perspective outside of Crossfit, covering special mobility and strength prerequisites for learning the lifts as an adult.  The final hour of the workshop we will be using video feedback with participants and helping everyone not only learn to do the lifts better, but to develop an eye for seeing typical errors and learning cues to correct them.”  Tracy Fober

This is an INCREDIBLE opportunity to learn from an expert in Olympic lifting.  If you are interested in improving your lifting without heading off to a CrossFit certification, this is the perfect way to go!

Contact Jessi or Jeremy to sign up!

“Isa-Grace” with Josh Everett – video [wmv] [mov]

“Angie“

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Due to the weather and current road conditions, CrossFit Springfield will be CLOSED this evening. Please re-visit the site this evening for the status of tomorrow’s am classes.

King CrossFit Profile – video [wmv] [mov]

With a continuously running clock, perform:

1 Sit Up,

1 Jumping Jack,

and 1 SDHP, 95/65lb.

Immediately follow that with 2 reps of each, then 3, then 4, and so on- adding one rep of each movement each round.  Continue on as long as possible for 30 min. Post the round number you’re able to achieve to Comments.

Vin shows his eagerness to get in on the action at the 2009 Heart of America CrossFit Affiliate Challenge

Thank you for your interest in CROSSFIT Kids!   Below is important information concerning the program.

Preschool classes are M, W & Th @ 5:00 p.m.

Crossfit Kids Group 1 is M, W & Th @ 5:30 p.m.

         Crossfit Kids Group 2 is M & W @ 6:00 p.m.        

Saturday classes will be available 2-3 times per month with Preschool starting at 11:00 and both Kids classes starting at 11:30. Please be sure to check www.crossfit-springfield.com (CFS Kids tab) website frequently!  Saturday dates and cancellations will be listed there. (Saturday dates for February are the 6^th, 13^th & 27^th)  When Springfield schools are cancelled for weather so is CFK. Please check the website two hours prior to class time on Saturdays if weather is questionable.  Please have your child wear athletic shoes and bring a water bottle to each class. 

The free trial period will be over the first of February so please make arrangements for your monthly payments with Jesse if you plan to continue with Crossfit Kids. CROSSFIT KIDS ROCK THE BOX!  T-Shirts coming soon!

Ring Dips (CFJ Preview) …[wmv][mov]

For time:

50 Ring Dips (scale with Box dips)

50 Double Unders (scale with 150 Single Unders)

100 Air Squats

Row 500m

Post times to Comments.

The 5am CFS Bootcampers, pictured here, enjoying their “good ole’ fashioned grunt work”.

The next time you’re asked to do 150 push presses @ 75/45lb in a WOD, just be thankful you weren’t asked to do this…with your bodyweight…”Handstand WOD Demo” with Laurie Galassi, CrossFit Santa Cruz – video [wmv] [mov].

Clean 1-1-1-1-1-1-1

Post loads to Comments. Clean is from the ground, power or squat.

Coach IslandMel leads the 5pm troops through their pre-WOD warm-up.

“Rory vs Kate” at CrossFit Works: Ding Series Part 4, a CrossFit Journal preview video [wmv] [mov]

For time:

21 Burpees
50 Push Press, 75/45lb
18 Burpees
40 Push Press, 75/45lb 
15 Burpees
30 Push Press, 75/45lb 
12 Burpees
20 Push Press, 75/45lb
9 Burpees
10 Push Press, 75/45lb

Post times to Comments.

While CFS coaches/co-owners Grant and Melissa Wistrom are vacationing in Hawaii, they’ve given themselves no excuse to not continue their daily CrossFit battles with this cleverly devised make-shift garage gym…As Grant puts it so eloquently: “There is no vacation from CrossFit.” 3..2..1..GO!!!

Developing the “L-Pull-up” Part 1, CrossFit Journal Preview – video [wmv] [mov]

3 Rounds for time of:

135/85lb Thruster, 15 reps

21 L-Pull Ups

Post times to Comments.

The 10am Saturday crew mixes it up with an intense game of “CrossFit Dodgeball”.  Oh yes…we will be doing this again.

CrossFit Springfield: Forging fabulous booties since 2008.

CFS rowing classes have been packed!!!  Thanks to Cindi and Jessi for bringing this effective form of torture to our beloved box!!!

“CrossFit Dodgeball”

Each group will be split into two teams. There are 5 dodgeballs (kid-safe, so don’t worry about getting hurt when Jessi tags you in the face!), each a different color: Green, Red, Yellow, Purple, and Blue. If you are hit, you go to the side and perform the movement that coincides with the ball color you were hit with. Likewise, if you catch the ball that someone attempts to hit you with, they go to the side and perform the movement. Once you’ve completed all of your reps, you may re-enter the game. Game length will be 35 minutes.

Green= 10 Squats
Red= 10 Push Ups
Yellow= 10 Mnt. Climbers
Purple= 10 Situps
Blue= 10 Burpees

~ If you can dodge a kettlebell, you can dodge a ball.~

“You Are CrossFit” with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

“Headphone Guy” with CrossFit Apex – video [wmv] [mov]

For time:

50 Sit Ups
Row 500m
50 Toes to Bar
Row 500m
50 Sit Ups
Row 500m

Post times to Comments.

Front Squats with the 6AM crew:

Burpee Backflips by CrossFit Montgomery County – video [wmv] [mov]

Front Squat  9-9-7-7-5-5-3-3-1-1

Post loads to Comments.

Will’s silhouette pushes hard through yesterday’s runnin’ “Randy” WOD.

 The 6pm crew looking STRONG!!!

CrossFit “The Evolution”…by Jordan Gravatt…[wmv][mov]

Running “Randy”

3 Rounds for time of:

25 Power Snatch, 75/45lb
Run 400m

Post times to Comments.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Don’t Forget!!! Zach and Ana’s wedding shower/engagement party will be tomorrow, Thursday Jan. 21^st ,from 7:00-11:00pm at Touch Cabernet room with free h’orderves, wine open bar and wedding cake!

21-15-9 rounds for time:

Burpee Box Jumps, 24/20″
Knees to Elbows
Weighted Push Ups, 45/25lb Bumper on back. Scale with regular push ups or use a lesser load.

Post times to Comments.

The energy was awesome all day yesterday as 105 people showed up for CFS’s ”2010″ WOD. I have a feeling there’s a lot of people on that whiteboard who’ll be getting stronger and fitter in 2010! Keep it up, CFS!

The noon crew, pictured above, changing their collective facebook status to: “It’s noon and here comes the “SUCK”. Beats work…I think.”

CrossFit Springfield Kids kicked off last night and the kiddos did great!!! Click HERE for more info.

Thanks to Coach Jay and Coach Steph for helping us to bring this wonderful program to CrossFit Springfield!!!