CrossFit-Springfield

Dave Duprey trains for the 2010 CrossFit Games Sectional at CrossFit Milford by CrossFit Again Faster – video [wmv] [mov]

For time:

Run 400m
25 Pull Ups
25 Wall Balls, 20/14lb
Run 400m
50 Push Ups
50 KB Swings, 24/16kg
Run 400m
50 steps, OH Walking lunges, 45/25lb
50 Sit Ups
Run 400m
25 Pull Ups
25 Wall Balls, 20/14lb

Post times to Comments.

A huge thank you to USA Weightlifting Club Coach, Tracy Fober for her excellent seminar this past Friday afternoon! We had a great turnout and everyone who attended gained so much in the way of improved technique, coaching cues, and overall knowledge of athletic performance!

“Preparation” with top performers from the 2010 CrossFit Games Midwest Sectionals – video [wmv] [mov]

Perform as many reps as possible in 15 min. Choose from any of the following movements:

RX Movements:

Power Cleans 185/105lb  
Muscle Ups
Burpee/Chest-to-Bar Pull Ups
Handstand Push Ups

Scaled Movements:

Power Clean w/ a lesser load
Pull Ups/ band-assisted pull ups/ jumping pull ups
Ring Dips/ Ring Push Ups/ or Push Ups
HSPU w/ feet elevated to box or Shoulder press

Post reps completed to Comments.

 An addendum to CrossFit Springfield’s membership agreement…There’s no gettin’ out of these puppies

Oh, and #12: CAN’T still = 5 Burpees.

Due to the Olympic lifting seminar, the 9am group WOD and the 11:15am rowing class with be cancelled for today. All other row times and group WODs will take place at their regular times.

SacTown Throwdown at CrossFit East Sacramento - video [wmv] [mov]

New CFS Bootcamp Session begins Monday, March 8th!

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

SDHP, 115/75lb

Burpees

Post times to Comments.

Kent, driving the bar overhead- Strong work!

New CFS Bootcamp Session begins Monday, March 8th! 

“Jackie”

For time:

1000m Row

50 Thrusters, 45lb

30 Pull Ups

Post times to Comments.

CrossFit Springfield Kids ROCKIN’ the BOX!!! Thanks to CFS CrossFit Kids Coaches Jay and Steph Miller, the program has gotten off to a great start! Remember to check the CrossFit Kids link at the top of the page for schedule updates and info. This Saturday will be the next CrossFit Kids workout in the main area at 11am (preschool) and 11:30 (Cfit Kids). Thursday, March 4th there will be no CrossFit Kids classes.

CrossFit Springfield is hosting an Olympic Lifting seminar with Tracy Fober, who is Coach Burgner’s right hand woman in lifting, this Friday, Feburary 26 from 2pm-5pm.  Seminar cost is $100 and we have spots available for those interested. Contact Jessi or Jeremy to sign up. Friday morning, Coach Fober will be working with the CFS coaching staff, therefore the Friday 9am Group WOD will be cancelled. All other Friday group WODs will take place as scheduled.

For time:

25 Toes to Bar (scale down with knees to elbows or sit ups)
50 Turkish Get-Ups with KB or DBs, 10-25lb F, 20-45lb M
50 Sit Ups
50 Air Bicycles, R/L=1
50 Medicine Ball Suitcases
25 Toes to Bar (scale down with knees to elbows or sit ups)

Post times to Comments.

3..2..1..GROW!!!: As CrossFit Springfield continues to grow, we want to make sure we offer plenty of available WOD times so as to leave you no excuse to not find time to get your butt in here, get sweaty,  and possibly feel vomitous…SO…BEGINNING MARCH 1st, 2010 WE WILL BE ADDING THE FOLLOWING GROUP WOD TIMES TO OUR SCHEDULE:

M,W,F @ 7pm

T,TH @ 8am 

“Mary’s Story” Part 2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

For time:

100 Air Squats

then 4 rounds of…

30 Push Ups
15 Ring Dips (scale w/box dips x 30)

finish with 100 Air Squats

Post times to Comments.

Here and there with CrossFit Springfield…

Jay Miller (pictured here with Erin Cafaro, standing to Jay’s left, who is a 2008 Beijing Olympics & Rowing World Championships Gold Medalist) added yet another credential to his already solid CrossFit coaching resume’ this past weekend by taking part in a rowing certification held at CrossFit Lincoln in Nebraska. Jay now has his CrossFit Level 1, CrossFit Kids, and CrossFit Rowing certifications. In April,  Jay will travel to Las Vegas along with Grant, Coach B, Chance, and myself for a CrossFit Football certification seminar.

Last week, Taylor and Esther Hutchens bid farewell to CFS and headed for warmer climates and sunnier days in Costa Rica! They have not, however, let their CrossFitting ways fade fast as evidenced by this photo of Taylor front squatting what seems to be one of the indigenous people’s mud DBs.

While on leave from active duty in Iraq over the holidays, Kat (pictured right) trained with us at CFS. She regularly follows our WODs from across the globe and recently sent us this picture of her making good use of her military surroundings. Stay safe, Kat and many thanks from all of us at CrossFit Springfield for your service to our country!!! 3..2..1..GO!!! 

Ky3 News covers CrossFit Springfield

The “Ky3’s the place to be” WOD:

For time:

60 KB Swings, 55/35lb (24/16kg)
50 Lateral Jumps (over 2 x 45lb plates for men/1 x 45lb plate for women)
40 Pull Ups
30 Thrusters, 95/65lb
20 Snatch Balance, 95/65lb (click for demo)
10 Burpees

Post times to Comments.

“3..2..1..Dough!!!”

Liz Warren trains for the 2010 CrossFit Games Sectional at CrossFit Milford by CrossFit Again Faster – video [wmv] [mov]

3 Rounds for time of:

100 Sit Ups
50 Steps, Walking OH lunges, 45/25lb bumper plate

You may brace your feet with DBs if you wish. Rear knee must touch
the ground on each walking lunge step. Post times to Comments.

Ahhh, The 5am crew: Getting more work done before 6am than most get done all day.

CrossFit Kids Update: Please sign your child in for EACH CLASS (black folder at bottom of stairs) and make sure that we have your email address.  The Saturday dates for March are the 6th & 20th 11:00 PreSchool and 11:30 Kids. 3..2..1..GO!!!

5 Rounds for time:

21 Push Ups
7 Deadlifts, 275/185lb
21 Double Unders

Post times to Comments. If you have your own jump rope, bring it.

The 2010 CrossFit Games Midwest Sectional Women’s Sunday Workout – video [wmv] [mov]

“Hybrid Winter Challenge“ with Rob Orlando by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

“Helen”

3 Rounds for time of:

Run 400m
21 KB Swings, 24/16kg (55/35lb)
12 Pull Ups

Post times to Comments. It’s cold outside- dress accordingly.

CrossFit Springfield’s Coach B makes The 2010 CrossFit Games Main Page!!! (photo by the lovely Jenny Mhire)

Midwestern Sectionals WOD 3…”The 54321 WOD” (WOD 3 Video … [wmv] [mov]):

For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps

Post total points scored to Comments.

Jenny peeps in on the “St. Valentine’s Day massacre” at the 2010 CrossFit Games Midwestern Sectionals.

Don’t forget 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 still have spots available for those interested. Contact Jessi or Jeremy to sign up.

2010 CrossFit Games Midwestern Sectionals WOD 2 … [wmv] [mov]

WOD 2: 155lb, Clean & Jerk Results (Mens)

WOD 2:

Complete as many repetitions in five minutes as you can of:

Barbell Clean to Overhead

Men will use a 155lb barbell, women 105lbs. You must start from the ground and have the bar in rack position before jerking it. You can press, push press, push jerk, or split jerk the weight up.

Evidence of a WOD well done.

The 2010 CrossFit Games Season begins! The US Midwestern Sectionals “Air Force WOD” … [wmv] [mov]

2010 CrossFit Games Midwestern Sectional WOD 1: “THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men RX = 95lb barbell. Women RX = 65lbs. Each athlete must do four burpees at the beginning of every minute (4 burpees at 3..2..1..GO) before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

DONE…

AND DONE!!!

What an awesome weekend! The Missouri boys fared well at the 2010 CrossFit Games Midwestern Sectional, placing 5 athletes in the top 15! From left to right is Josh Nimmo (5th, CFit Valley Park); Jeremy Mhire (13th, CFit Spfld); Brian Llewellyn (1oth, CFit Spfld); Jake Howard (9th, CFit Valley Park); David Cornthwaite (11th, Garage/CFit Valley Park). Onward to Regionals in May!!! Check the final standings here: Midwest Sectional Overall Results (Men)

Greetings from chilly St. Charles!!! Day 1 is over and now begins the task of trying to get some rest before tomorrow’s grand finale’.  The competition has been stiff, the WODs extremely challenging, and the oxygen has been nowhere to be found.  Brian (currently 9th out of 130 male athletes) and I (currently 11th) are extremely happy with where we stand going into the final event…But my gold star of the day has to go to Cherell Coryell for not only having the guts to take part in this event- but also having the fortitude to fight her way through two extremely challenging WODs.  She truly embodied what the spirit and heart of an athlete should be- Well done!

As for WOD 3, it will indeed put workload capacities and one’s tolerance for pain to the test:

5 min max Calorie Row, 4 min Box jumps 24/20″ (no stepping allowed), 3 min Hang Squat Snatch 75/45lb, 2 min Wall Balls 20/14lb, 1 min Handstand Push ups, 0 min of comfort.

We love you all at CFS and will give it our very best!

Check the results here: http://scores2010.crossfit.com/ . They should update tomorrow after each heat.

(Pay attention at min 1:39 & 2:08 to see Ashlyn and Jalah get in on the action) Midwest Sectional Preview … [wmv] [mov]

“CrossFit and Strongman” with Kurtis Bowler by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Complete the following in any order, for time:

15 Handstand Push Ups (scale with 30 DB shoulder press-go as HEAVY as possible)
30 Pull Ups
30 Box Jumps, 24/20″
15 Thrusters, 155/95lb
30 Toes to Bar (scale with knees to elbows)
30 Burpees
15 Ring Dips (scale with 30 box dips)

Post times to Comments.

Jill hits a solid lock-out during FGB…Well done!!!