CrossFit-Springfield

DJ Wickham, 220lb snatch complex from the Canadian Regionals - video [wmv] [mov]

For time:

10 Snatches, 135/85lb
25 Ring Rows
50 Double Unders (scale w/50 lateral parallette jumps)
60 1-arm KB row (left arm) 55/35lb
60 1-arm KB row (right arm) 55/35lb
50 Double Unders (scale w/50 lateral parallette jumps)
25 Ring Rows
10 Snatches, 135/85lb

Post times to Comments.

Gotta give credit to George Hay for showing me this one…watch as these kids totally win the Naval Academy basketball game halftime crowd over with their mad jump rope skillz!!! To quote Mr. Hay: “These gals make double unders look like child’s play!”

CrossFit Springfield Co-Owner, Coach, and all around she-stud, Melissa “Seabiscuit” Wistrom, represented to the fullest with a 9th place overall finish at the 2010 CrossFit Games South Central Regional Qualifier held over the weekend in Ft. Worth, TX. This was a regional packed with 55 of the best qualifying female crossfitters from New Mexico, Oklahoma, Texas, Louisiana, and Arkansas, 4 absolutely rigorous WODs, and all of the physical and mental strain associated with the highest level of CrossFit competition. Without a doubt, this weekend Melissa passed the truest test of workload capacity throughout broad time and modal domains!!! Congrats, Coach Seabiscuit!!! You made us all proud!!!

P.S. Melissa will be coaching AWESOMENESS in CFS “skillz class” this week. Attendance is mandatory.

“The Seven“

Seven rounds for time of:
7 Handstand push-ups
135/85lb Thruster, 7 reps
7 Knees to elbows
245/155lb Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 70/45lb
7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

CrossFit Springfield Memorial Day Hours:

Monday, May 31st: We will have our 8:15 & 11:15am rowing classes and the 9am & 12pm Group WODs. All other CFS classes are canceled for the holiday.

Jessica Pamanian’s 170lb x 3 clean and jerk at the Northeast Regionals by CrossFit Again Faster – video [wmv] [mov]

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

The 6am crew does the ever-popular “Butts down, backs flat, chests up” synchronized barbell dance.

CrossFit Springfield Memorial Day Weekend Hours:

Friday, May 28th: There will be no 7PM Group WOD. All other CFS classes will be held as scheduled.

Saturday, May 29th: There will be a 9am Group WOD available. The 10am WOD is canceled.

Monday, May 31st: We will have our 8:15 & 11:15am rowing classes and the 9am & 12pm Group WODs. All other CFS classes are canceled for the holiday.

South Central Regional WODs Announced

“Lynne”

5 rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises in all rounds. Rest as needed between efforts. You have 40 minutes to complete this WOD.

GO SEABISCUIT!

Coach Melissa leaves today for Ft. Worth, TX to compete in the 2010 CrossFit Games South Central Regional Qualifier. ”Seabiscuit” has trained extremely hard over the past few months in preparation for this weekend’s competition. Be sure to keep her in your thoughts and prayers over the next couple of days as she’ll battling against some tough WODs and stiff competition. There’s no doubt your at the top of your game, Coach Mel!!! Give it your all- and DON’T BE A WEINER!!! Your CrossFit Springfield family is PROUD of you!!!

The Women’s competition at the Northwest Regionals, CrossFit Journal preview video [wmv] [mov]

For 5 rep max load:

Backsquat 5-5-5-5-5

Post loads to Comments.

CrossFit Springfield Memorial Day Weekend Hours:

Friday, May 28th: There will be no 7PM Group WOD. All other CFS classes will be held as scheduled.

Saturday, May 29th: There will be a 9am Group WOD available. The 10am WOD is canceled.

Monday, May 31st: We will have our 8:15 & 11:15am rowing classes and the 9am & 12pm Group WODs. All other CFS classes are canceled for the holiday.

THIS IS SICK…Rob Orlando’s 300lb x 3 clean and jerk at the Notheast Regional by CrossFit Again Faster – video [wmv] [mov]

For time:

*150 Push Ups

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately perform 20 Double Unders (Scale for 20 DU penalty is 20 lateral parallette jumps). Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and 20 Double Unders must be completed.

If you have your own rope, bring it. Post times and number of penalties to comments.

The 3 rep max Thruster WOD at Competition Saturday.

CrossFit Springfield Social Mixer at The Starting Block

When: Tonight @ 7pm

Where: The Starting Block on Republic Rd. www.startingblockonline.com

What: The Starting Block will be providing free pizza and drinks and will be giving 20% off of anything in the store for CrossFit Springfield members.

CrossFit Springfield Social Mixer at The Starting Block

When: Tomorrow @ 7pm

Where: The Starting Block on Republic Rd. www.startingblockonline.com

What: The Starting Block will be providing free pizza and drinks and will be giving 20% off of anything in the store for CrossFit Springfield members.

Hotel workout with Jason Khalipa and Chris Spealler – video [wmv] [mov]

For time:

Run 800m

12-9-6 Rounds of:

L Pull Ups
DB Shoulder Press

Row 800m

24-18-12 Rounds of:

Kipping Pull Ups (no butterfly)
Push Press, 95/65lb

Post DB loads used and times to Comments.

Bryan Keiffer, 4th place overall at the 2010 CrossFit Games South Central Sectional Qualifier, was able to get 220lb for 3 thruster reps at last Saturday’s CrossFit Springfield individual competition, earning him 2nd place in WOD 1.

CrossFit Springfield Memorial Day Weekend Hours:

Friday, May 28th: There will be no 7PM Group WOD. All other CFS classes will be held as scheduled.

Saturday, May 29th: There will be a 9am Group WOD available. The 10am WOD is canceled.

Monday, May 31st: We will have our 8:15 & 11:15am rowing classes and the 9am & 12pm Group WODs. All other CFS classes are canceled for the holiday.

Day 2 Highlights from the Northwest Regionals – video [wmv] [mov]

“Firebreathers’ Forum” by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

For time:

Begin with 30 Box Jumps, 24/20″…

then do 3 Rounds of 135/85lb:

5 *Rack Thrusters
5 Snatches
5 OHS
5 SDHP
5 Front squats

…finish with 30 Burpees

*Rack Thruster – Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat. Post times to Comments.

CFS Competition Saturday 1.0 Wrap Up

The first Saturday individual competition in our new facility was a huge success!!! The energy in the CrossFit Springfield box was incredible! Everyone who participated showed great heart and should be extremely proud. It takes guts to put yourself out there in a CrossFit competition setting. Well done! Thanks so much to those who volunteered and lent a hand in setting up and tearing down equipment throughout the day. Also, a huge thank you to all of our judges: Jessi, Shanna, Brian, Canyon, Melissa, Grant H, Grant W, Jami, Jen, Robbie, Jenny, Darryl, and Justin. You guys did an excellent job! It was inspiring to watch your ability to simultaneously count, correct,  and encourage each of our competitors.

WOD 1: 3rep max Thruster, Women’s Scores

1 Mandy Moody 125
2 Kylie Ludemon 120
2 Mary Rogers 120
3 Meggin Kremer 110
4 Amber Ennis 95
4 Kim Hunsaker 95
4 Kathy Burnette 95
4 Heather Worthy 95
4 Beth Mammon 95
5 Angie Kallambah 85
5 Ana Spradling 85
5 Karen Johnson 85
5 Cherell Coryell 85
6 September Bickmore 80
7 Kat Hay 75
7 Allison Muller 75
7 Elizabeth Koch 75
8 Molly White 70
8 Kristy Taylor 70
9 Lisa Godfrey 50

WOD 1, 3rep max Thruster, Men’s Scores

1 Chris Hayden 225
2 Brian Keiffer 220
3 Michael Sutton 215
4 Seth Connelly 210
4 Andy Koch 210
4 Macy Mitchell 210
4 Luke Simon 210
5 Jon Newbold 205
6 Bradley Gaines 200
7 Jason May 195
8 Ollis Caudill 190
8 Zach Spradling 190
9 Jason Fixsen 185
9 Mike Rosewell 185
9 Jake Woolfenden 185
10 Cody Smith 175
11 Todd Wilson 155
12 Jason Purear 135
13 Kent Payne 125
13 Mat Worthy 125
13 Erik Baker 125

Wod 2, aka The “Mind Over Matter” WOD, proved to be an absolute terror with competitors being forced to scale in the middle of the workout. Some athletes were unable to finish within the 25 minute time-limit but battled onward, showing great heart.

At the top for the women, and having to scale WOD 2 the least, were Kathy Burnette (15:55 w/85lb Squat clean & jerks and band-assisted ring dips-everything else RX) and Mary Rogers (24:42 w/ unassisted chin-ups and band assisted ring dips- everything else RX). Well done, ladies!!!

By the end of the final heat for WOD 2, only 4 Men were able to walk away with a hard-earned RX next to their names:

1. Seth Connelly 12:17
2. Macy Mitchell 12:59
3. Jason May 15:47
4. Andy Koch 16:54

Great job, fellas!

Here are the rest of the scaled men’s and women’s times for WOD 2 in random order:

Allison Muller 18:00
Kristy Taylor 16:41
Elizabeth Koch 19:00
Ana Spradling 22:39
Karen Johnson 12:37
September Bickmore 15:00
Kat Hay 12:44
Kim Hunsaker 15:47
Molly White 18:26
Heather Worthy 16:43
Beth Mammon 24:49
Angie Kallambah 22:42
Lisa Godfrey 16:37
Eric Baker 15:38
Kent Payne 12:50
Jason Puryear 17:54
Cody Smith 16:40
Mike Rosewell 20:53
Luke Simon 19:48
Bradley Gaines 23:27
Mat Worthy 17:40
Jon Newbold 23:58

Thanks to Mat and Heather Worthy and to Tommy Bieker for the great pics!

For the first installment of our Competition Saturday series, we have over 40 brave competitors signed up and ready to battle through two tough WODs! We’ll kick off the morning at 8:30am with a quick briefing to cover the details of the event. WOD 1 will begin promptly at 9am. Heat placements for WOD 2 will be based on the overall standings after the first workout. It should be a great time…Good luck to all!!!

The Thursday 5pm crew stretching out before hitting a WOD

The women’s competition at the Central East Regionals, by CrossFit Again Faster – video [wmv] [mov]

For time:

30 reps, Shoulder to Overhead, 155/95lb
300ft OH Alternating Walking lunges,45/25lb

Post times to Comments.

Grace’s daughter, Ruthie, shows off her mad pull-up skills! Atta-girl!!!

Reminder: If you’re competing in Saturday’s CFS Individual Competition, we will be briefing everyone on the movement standards at 8:30 am with warm up beginning directly afterwards. PLEASE ARRIVE AROUND 8:15AM to be sure you don’t miss anything or to have any questions answered!!!

“It is true that the ones who come out on top are the ones who have been trained in the hardest school.” ~King Archidamus II of Sparta

Here are the WODs for Saturday’s Individual challenge:

WOD 1 @ 9AM

You will have 3 attempts at a 3 rep max thruster. You may not front squat, pause, and then jerk the weight. Once the bar begins to travel upwards out of a below parallel squat, it must stay in constant motion until full overhead lock-out is achieved. You may stop the bar at the shoulders in between reps. Your score = 3 rep max thruster load multiplied by 3 (e.g. 225 x 3 = 675).

WOD 2 @ 10:30 AM

For Time (25minute time-limit):

50 KB Swings, 55/35lb
40 Wall Balls, 20/14lb to 10′
30 Chest to Bar Pull Ups
20 Ring Dips
10 Burpees

**At the top of each min, beginning with the first minute- you must perform 2 Squat Clean & Jerks, 155/95lb before continuing with the sets of 50, 40, 30, 20, and 10. Your score is your time in seconds (e.g 12:59 = 779 seconds)

All competitors will be allowed to scale as needed. Movement standards and heat formats for both WODs will be explained at 8:30AM on Saturday. From 8:30-9AM competitors will have a warm-up period. WOD 1 will begin PROMPTLY at 9AM. Childcare is graciously being provided by Creative Minds Early Learning Center.

The men’s competition at the North Central Regionals, a CrossFit Journal preview video [wmv] [mov]

Our Men’s & Women’s Individual Competition is stacking up! 30 people have signed up to participate in 2 WODs (RX or Scaled) this Saturday morning. We’ve still got plenty of room- but let us know if you want in ASAP! Sign up deadline is Thursday at 12pm. Since everyone’s chomping at the bit…WODs will be announced at 7pm tonight along with more details.

“Eight-Ball”

Start where ever you’d like. There is a 45min time limit. Perform Eight rounds for time of:

8 KB/DB Swings 55lb (24kg) /45lb (20kg)
8 Pull-ups
8 Box Jumps 24/20″
8 Thrusters 95/65lb
8 Knees to elbows
8 Deadlifts 205/135lb
8 Push-ups
8 Push Press 95/65lb 

Post times to Comments. Compare to 12/12/09.

Chris Spealler and Ashleigh Moe win the Northwest Regionals! Speal’s first event – video [wmv] [mov]

5 Rounds for time:

15 Ring Push Ups
5 Deadlift, 275/175lb
1-5 Band Resistance Sprints, 75ft (from CFS bay doors across back parking lot to the brick retaining wall)

Perform 1 band run on round 1, 2 band runs on round 2, and so on. Scale down ring push ups with parallette push ups or regular push ups. Post times to Comments.

There goes “G Money”…gotta act all athletic for the cameras…jeesh…it’s SO obvious by the looks on the faces of those schmucks in the background they’re not at all impressed by his intensity. They are, however impressed by his ability to make what would be clear pictures fuzzy just by the speed at which he performs band running drills.

Kelly Stark, one of our members, has a son named Gavin who has down syndrome. On Saturday July 10th, The Down Syndrome Group of the Ozarks is holding an event called “Step Up for Down Syndrome” which will be a walk from Mediacom Ice Park to Hammons Field for a Springfield Cardinals Baseball game. If anyone is interested in participating by walking or by making a donation to this awesome organization that relies totally on grants and fundraising efforts to bring programs and services to support individuals with Down Syndrome in the Ozarks, check out the link below:

Online registration:

May 10- July 1

www.ozarksdsg.org

You have 15 minutes to Run 1 mile and then…

Holding onto a pair of Dumbells, perform as many reps of “Renegade Burpees” as possible:

1 Renegade Burpee =

1 Push Up
1 Squat Clean
1 Push Press

You may turn the squat clean & push press into a thruster. Post the weight of the DBs you use to Comments. Your score is the number of Renegade Burpees you are able to complete. Post your score to Comments.

Head’s up on a few things for this week:

1. CrossFit Springfield’s Sports Performance Program begins today @ 3pm.
2. Movement for this week’s Skills Class: Rowing
3. Competition Saturday is this weekend on the 22nd! We’ve already had tons of individual athletes OF ALL SKILL LEVELS sign up! Don’t miss out on this great opportunity to improve your CrossFit game just by taking part! The deadline to sign up and pay is this Thursday at noon. Stay tuned for more details about the competition later this week!