CrossFit-Springfield

Becky Conzelman, Outlaw CrossFit, 2:08 Diane – video [wmv] [mov]

As many rounds as possible in 10 min of:

3 Burpee Box Jumps, 24/20″ (no stepping for RX)
5 KB Swings, 55/35lb (24/16kg)
7 SDHP, 95/65lb

Post rounds completed to Comments.

The top male and female times from yesterday’s sit up/run WOD. Nicely done, guys and gals! We had over 100 participants get after the group WOD yesterday- keep it up everyone!

CROSSFIT-SPRINGFIELD SKILLS CLASS STARTING THIS WEEK

In the Skills class, coached by Melissa Wistrom, we will cover fundamental crossfit movements, address technique, and clean up form.  This class will benefit beginning crossfitters as well as those who are more experienced looking to tighten up their game yo (per Grant).  The class will be held on Wednesdays at 6 pm and Thursdays at 11 am.

Highlights from the Oklahoma Sectionals – video [wmv] [mov]

2 Rounds for time of:

100 Sit Ups
Run 1 mile

One mile is from CFS to Fort St (across the KS expressway footbridge) and back. Post times to Comments.

The photo speaks for itself…Great job to everyone who fought through yesterday!

The Women’s Final Heat from the Carolina Sectionals by CrossFit Again Faster – video [wmv] [mov]

“Bumper to Bumper”

For time:

50 Squats with Bumper Plate, 45/25lb (If you set the plate down, you start back at zero)
50 Lateral Jumps over the Bumper Plate, 45/25lb
50 Weighted Push Ups with a 45/25lb Bumper Plate on back
200m OH Bumper Plate run, 45/25lb
200m OH Bumper plate walking lunges, 45/25lb

Post times to Comments.

Last Friday’s evening crew trickling in after a 400m run

Jessi and the 5am crew rock through “Fran”! 

March/April CrossFit Springfield Athlete Spotlight: Paul Satterwhite

“Fran”

21-15-9 Rounds for time of:

Thruster, 95/65lb

Pull ups

Post times to Comments. Compare to 11/24/09. 

Congrats are in order for CFS Coaches Chance Potts and Justin Jones for successfully completing their CrossFit Level 1 Certification this weekend in Oklahoma. Well done, fellas!!

CROSSFIT-SPRINGFIELD SKILLS CLASS STARTING THIS WEEK

In the Skills class, coached by Melissa Wistrom, we will cover fundamental crossfit movements, address technique, and clean up form.  This class will benefit beginning crossfitters as well as those who are more experienced looking to tighten up their game yo (per Grant).  The class will be held on Wednesdays at 6 pm and Thursdays at 11 am.

March/April CrossFit Springfield Athlete Spotlight: Paul Satterwhite

“The Serious 7“ from the 2010 CrossFit Games New England Sectionals by CrossFit Again Faster – video [wmv] [mov]

As many rounds as possible in 7 min:

8 Wall Balls, 20/14lb to 12′/10′ target
4 Front Squats, 155/95lb

Rest exactly 2 min, then do…

As many rounds as possible in 7 min:

8 Push Ups
4 Ring Dips

Scale as needed. Post total rounds completed for both couplets to Comments.

Advanced alternate WOD for anyone interested…

15-10-5 Rounds of:

Muscle Ups
Squat Clean to Overhead, 155/95lb

Post times to Comments.

Melissa, aka “Seabiscuit”, gets excellent extension as she finishes off 10 Power Snatches @ 85lb in yesterday’s trainers WOD…Nice form, Mel!

Day 1 Highlights from the 2010 CrossFit Games Mountain Sectionals – video [wmv] [mov]

For time:

Run 400m
40 SDHP, 115/75lb
Run 400m
40 Knees to Elbows
Run 400m
40 Burpees

SDHP reps begin and end on the floor. Dropping the weight= 10 burpee penalty on the spot. Post times to Comments.

Melissa and the rest of the Thursday night crew gettin’ after it!!!

The CrossFit Springfield shorts, pants, and hoodys have arrived! See Jessi or Jeremy to pick up your order.

Day 2 Highlights from the 2010 CrossFit Games Hawaii Sectionals – video [wmv] [mov]

4 Rounds for time of:

30 Push Press, 65/45lb
50 Double Unders (scale with 150 single unders per round)

If you own a jump rope- bring it. Post times to Comments.

I’m sure you’ve all noticed CrossFit Springfield member Grant Hertzog and his fellow Marine co-horts (Lee & Jon) gaining absurd amounts of strength, flexibility, power, endurance, balance, stamina, speed, agility, coordination, and accuracy during their WODs. As a coach, I must say it’s been pretty awesome to watch…AND just as awesome is the above picture of Grant’s recent commission by the United States Marine Corp as an officer. Congrats, Grant and thank you for your service!

As CrossFit Springfield has grown, so too have the number of servicemen and women in our area who are crossfitting with us. We want to let those individuals know that we are SO thankful for their bravery and for their service to our community and to our country!!!

“The Triplet” from the 2010 CrossFit Games Carolina Sectionals – video [wmv] [mov]

25-50-75 Rounds for time of:

Air Squats
Pull Ups
Push Ups
Sit Ups

Post times to Comments.

Alternate Strength WOD:

Deadlift 3-3-3-3-3

OHS 5-5-5-5-5

Increase the load each set. Post loads to Comments.

Last weekend a handful of athletes from CrossFit Valley Park, CrossFit St. Charles, CrossFit TNT, and CrossFit Springfield gathered in St. Louis for a mock competition as a tune-up before regionals this May. Pictured above are just a few of the participants- it was great, as always, to see our friends from STL and suffer through some pain together!!! You guys were great hosts…we’re up next on April 10th!

Coach B zips though double unders during the final WOD of the scrimmage. Thanks to CrossFit Valley Park Co-Owner, Dan Thacker for the pic above and the video below! 

            CrossFit Valley Park Welcomes CF Springfield from daniel thacker on Vimeo.

“Speal v. Khalipa” a CrossFit Journal preview video [wmv] [mov]

21-15-9 Rounds for time of:

Rolling Burpees aka “Man on fire” Burpees
Squat Box Jumps, 24/20″

Post times to Comments. 

Jessica, Lee, and Kathy rockin’ through yesterday’s Thruster/KB Swing/Pull Up WOD! Nice work, guy and gals!

Women’s Highlights from the 2010 CrossFit Games Florida Sectionals by CrossFit Again Faster – video [wmv] [mov]

As many rounds as possible in 15min of:

7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

Post rounds completed to Comments.

Although Ollis was away on spring break, he managed to find creative ways to keep crossfitting! Sweet pic, dude.

The People Have Spoken…

“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

Compare to 1/23/10.

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

6pm Tonight @ CrossFit Springfield: Movie/Party-time!!! Please bring a side dish and a chair. Jay Miller is preparing the main course- be ready to be impressed!

“Dead Man’s Row” – Event 1 from the 2010 CrossFit Games Central and South Texas Sectional – video [wmv] [mov]

For time:

50 Double KB Front Squats, 2 x 24/16kg (55/35lb)
50 True Push Ups

True push ups are to be performed using the parallettes with toes up on a 12″ box- the athletes chest must drop below the depth of their hands and their elbows must lock out at the top for each rep to count. Post times to Comments.

Parallette Push Up example- the only difference from the above pic is that for RX your feet need to be elevated to the height of your hands.

Here’s an example of the Double KB Front Squat

Don’t Forget CrossFit Springfield’s Movie/Party Night is this Saturday at 6pm-whenever!!! See ya then!!!

417 Magazine will continue to accept nominations through March for their upcoming contest to recognize women in the Ozarks who are beautiful inside and out and are making a difference…Jessi fits the bill. Period. You know it and I do too. Take a few moments to nominate her here: www.417mag.com

Saturday, April 24th CrossFit Springfield Guns & Hoses Challenge

Day 1 Highlights from the 2010 CrossFit Games SoCal Sectionals – video [wmv] [mov]

“Max Effort Day”

You will have 45 minutes to complete the following max efforts. You only get 1 attempt at each modality, but you may perform the tasks in any order. Have someone count/verify/witness your reps & times. Rest as needed between tasks:

1. 1 minute max reps of Burpees
2. L-Sit for time
3. 1 minute max reps of Double Unders (scale w/ 2 min max single unders)
4. Max reps of consecutive Pull Ups
5. 1 minute max reps of Toes to Bar (scale with KTE)
6. Max reps of consecutive HSPU (scale w/ shoulder press or feet elevated to box)
7. 1 minute max reps of Sit Ups
8. Max reps of consecutive Muscle Ups (scale w/ 30 CTB Pull Ups & 30 Ring Push Ups for time)

Post scores to Comments.

Mr. O’Wistrom a-dancin’ a St. Patty’s Day jig!!!

Jay and I have recently started an Irish-Filipino-Pacific-Scottish-Islander-gang. I am prepared to hug my adversaries to death; Jay, on the other hand, will stomp you so hard that your dentist will ask you why there’s athlete’s foot on the roof of your mouth. Thanks to Will for loaning me the kilt.

Don’t Forget CrossFit Springfield’s Movie/Party Night is this Saturday at 6pm-whenever!!! See ya then!!!

The Sandbag Workout from the 2010 CrossFit Games Carolina Sectionals, by CrossFit Again Faster – video [wmv] [mov]

Perform the following WOD with someone counting your reps:

3 min Box Jumps, 24/20″
Rest 1 minute
3 min Wall Balls, 20/14lb (Men to 12′; Women to 10′ target)
Rest 1 minute
3 min Ring Dips

Score= Total reps for all three exercises. Post scores to Comments.

Congrats to Shanna and Island Mel for their successful completion of the CrossFit Level 1 Certification held this past weekend in St. Louis!

Russell Berger snatches 200lbs (at a body weight of 147lbs) – video [wmv] [mov]. Check out IslandMel as he looks on during the 175 and 185lb attempts

CrossFit Springfield also wishes to send out a huge congrats to John and Katie on their recent engagement!!!

“My Pet Rock”

Perform this WOD in teams of two with ONE 55/35lb (for RX) KB for time. Your “pet rock”, the KB, is not allowed to touch the ground at any time during the WOD:

80 KB Swings
Run 400m with the KB
80 Pull Ups
Run 400m with the KB

Each team of two completes the total amount of reps for each movement (so it’s not 80 pull ups each, it’s 80 total for the team).

Both team members must complete the 400m runs together regardless of who is holding the KB. During the WOD, the “rock” may be passed back and forth as many times as you wish.

A 10 burpee penalty is assessed each time the KB touches the ground or if it is rested on your legs or shoulders. The penalty burpees will accumulate and your team’s time doesn’t stop until all of the burpees are performed at the end of the WOD. Your team must continue to hold the KB during the penalty burpees.

If a team has no penalty burpees, time stops once BOTH team members return from the final 400m run.

Post times to Comments.

The Men’s Competition at the 2010 CrossFit Games Alabama Qualifiers by CrossFit Again Faster – video [wmv] [mov]