CrossFit-Springfield

CFS Members: Due to vacations, baseball games, soccer practices, basketball camps, swimming lessons, and the many other summertime events which fill our kids schedules to the brim, CrossFit Springfield will be putting our CrossFit Kids Program on hold until the fall. This is effective immediately. We’ll give you a heads up prior to re-launch. Thanks!

Nadia Shatila completes 100 pull-ups in 2:53 – video [wmv] [mov]

“CrossFit Golf”

The objective of “CrossFit Golf” is to complete the WOD in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps complete the 10, then your score would be 3. This WOD is NOT for time so you may rest prn in between sets.

Perform the following 8 movements in the fewest possible number of sets. You may execute the WOD in any order you wish but there is a 45 minute time-limit. Par for the course = 8.

30 Deadlift 185/105lb
50 Ring Dips (scale with band assisted dips OR box dips)
30 Pull Ups
50 Push Ups
30 Overhead Squats 105/65lb
50 Knees to Elbows
30 Wall Balls 20/14lb
50 Double Unders (scale with 150 regular j.rope)

Post total sets to Comments. Compare to 8/3/09.

Men’s Epic Matchup 2: Chris Spealler and Rob Orlando

Two superior athletes who bring largely different strengths to the 2010 CrossFit Games Finals

This week’s CFS Skillz Class: Clean & Jerk

The Affiliate competition at the Southeast Regional - video [wmv] [mov]

In teams of 2, perform as many rounds as possible in 25 minutes of:

5 Squat Clean & Jerk, 135/95lb
10 Kipping Pull Ups (no butterfly)
15 Stick Jumps, 24/20″
Run 200m

Only 1 person may work at a time. Post rounds completed to Comments.

The Home Depot Center Sports Complex • Carson, CA • July 16-18, 2010 • Site of the 2010 CrossFit Games Finals

CrossFit Games Website Article: Welcome to the Big Leagues

“Death by Clean and Jerk” with Mikko Salo, CrossFit Journal preview video [wmv] [mov]

Perform the following for time:

100 Sit Ups
30 Single-arm Overhead KB Squat (right arm)
30 Single-arm Overhead KB Squat (left arm)
15 KB Turkish Get-Ups (right arm up)
15 KB Turkish Get-Ups (left arm up)
30 Single-arm KB Snatch (right arm)
30 Single-arm KB Snatch (left arm)
100 Sit Ups

Post KB load used and WOD time to Comments.

Andy fights through a bench press rep during an impromptu post-WOD WOD last Saturday.

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

“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. Post times to Comments. Compare to 2/15/10. 

The Saturday 9 and 10am crews packed the CFS box over the weekend! Strong work by all!!!

CFS “Intro To CrossFit Class” Fliers- Click to Enlarge:

The final WOD at the Canada Regionals – video [wmv] [mov]

For time:

Run 800m

Then 5 Rounds of:

10 Ring Rows
10 Box Jumps, 28/22″
10 Hang Power Snatch, 95/65lb

Then 3 Rounds of:

5 KB Goblet Squats, 55/35lb
5 Chest-to-Bar Pull Ups
5 Clapping Push Ups

Run 400m

Come on time and be ready to work hard. Post times to Comments.

The 6/25 5am’rs: Ring Dippin’ it…

Smithson and the 9am’rs: Burpee-ing it…

Gabe and Jamie: Sledgehammering it…

Mason: Hit by a Mohawk Grenade and Ring L-Sittin’ it! Yes!!!! Nice work yesterday, CrossFit Springfield!!!!

2010 Games Women’s Epic Matchups: 1. Carey and Kristan, 2. Annie and Lindsey, and 3. Christy and Heather.

With a continuously running clock, perform the following for max repetitions- have a partner judge and count your reps:

1 Minute of Burpees

2 Minutes of Deadlift, 225/135lb

3 Minutes of Ring Dips

Rest 90 Seconds

1 Minute of Ring Dips

2 Minutes of Deadlift, 225/135lb

3 Minutes of Burpees

Post total reps to Comments.

Christy Phillips and Heather (Keenan) Bergeron had their first CrossFit Games experience in 2009, but both have been part of the community since 2007. They have dominated their respective Regionals for the past two years, and are top contenders for this year’s podium.

The 2010 CrossFit Games

July 16-18, 2010 • Carson, CA

The Home Depot Center Sports Complex

Dave Lipson and Rob Orlando Saturday’s CrossFit Main Page WOD: OHS 1-1-1-1-1-1-1…video [wmv] [mov]

Kristan Clever on Saturday’s CrossFit Main Page WOD: OHS 1-1-1-1-1-1-1… video [wmv] [mov]

For time- You have a 30 minute time limit to Complete:

45 Squat Cleans, 95/65lb
15 Pulls on the Rower for max calories
45 KB Swings, 55/35lb
15 Pulls on the Rower for max calories
45 Push Press, 95/65lb
15 Pulls on the Rower for max calories
45 Wall Balls, 20/10lb
15 Pulls on the Rower for max calories
45 Knees to Elbows
15 Pulls on the Rower for max calories

Post your Time and Total Calories rowed to Comments.

Taylor demonstrates excellent set-up technique for the deadlift during Tuesday’s CFS Sport’s Performance Class.

CFS “Intro To CrossFit Class” Fliers- Click to Enlarge:

CFS “Intro To CrossFit Class” Flier- Click to Enlarge:

Coaching the Snatch: Three Pulls, Coach Burgener [wmv][mov]

Snatch 1-1-1-1-1-1-1

Post loads to Comments. 

Head’s Up: No CFS Skills Class this Wednesday evening! We will have the Skills Class on Thursday at 11am as usual- the skill for this week will be pull ups.

“On the Growth of the CrossFit Games” with Brett Marshall – 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. Compare to 3/30/10.

Jen guts through yesterday’s max rep OHS WOD- great job, Jen!

Attention CrossFit Springfield Members:

Beginning July 2010, CrossFit Springfield will be utilizing an online business management program called MindBody Online. This program will allow you to do little things like reserve a rower in one of our rowing classes without the hassle of scrolling through a million-and-one posts. Likewise, it will also do big things like create a secure database for CFS membership managment and member billing. In order to facilitate a smooth transition to this system, we’re asking that you please take a brief moment to visit the CrossFit Springfield MindBody Online Homepage (click the link to the left or go to the tab at the top of the page) and follow the steps to create your personal login and password. Our mission at CrossFit Springfield has always been to give you our absolute best in everything we do. Thanks for making that mission possible! We love you! 3..2..1..GO!!!

30 Minutes to reach your max consecutive reps OHS (use squat racks)…
then, Run 1.2 mile for time (CFS back bay doors to Fort and Sunset)

Post OHS weight used, consecutive reps reached, and 1.2 mile times to Comments.

Attention CrossFit Springfield Members:

Beginning July 2010, CrossFit Springfield will be utilizing an online business management program called MindBody Online. This program will allow you to do little things like reserve a rower in one of our rowing classes without the hassle of scrolling through a million-and-one posts. Likewise, it will also do big things like create a secure database for CFS membership managment and member billing. In order to facilitate a smooth transition to this system, we’re asking that you please take a brief moment to visit the CrossFit Springfield MindBody Online Homepage (click the link to the left or go to the tab at the top of the page) and follow the steps to create your personal login and password. Our mission at CrossFit Springfield has always been to give you our absolute best in everything we do. Thanks for making that mission possible! We love you! 3..2..1..GO!!!

Another take on the Women’s competition at the Southeast Regional by Boomer Alred – video [wmv] [mov]

3 Rounds for time of:

50 Air Squats
40 Push Press, 65/45lb
30 Double Unders
20 Ring Dips

Post times to Comments.

The noon crew takes on “Jackie”

Attention CrossFit Springfield Members:

Beginning July 2010, CrossFit Springfield will be utilizing an online business management program called MindBody Online. This program will allow you to do little things like reserve a rower in one of our rowing classes without the hassle of scrolling through a million-and-one posts. Likewise, it will also do big things like create a secure database for CFS membership managment and member billing. In order to facilitate a smooth transition to this system, we’re asking that you please take a brief moment to visit the CrossFit Springfield MindBody Online Homepage (click the link to the left or go to the tab at the top of the page) and follow the steps to create your personal login and password. Our mission at CrossFit Springfield has always been to give you our absolute best in everything we do. Thanks for making that mission possible! We love you! 3..2..1..GO!!!

Attention CrossFit Springfield Members:

Beginning July 2010, CrossFit Springfield will be utilizing an online business management program called MindBody Online. This program will allow you to do little things like reserve a rower in one of our rowing classes without the hassle of scrolling through a million-and-one posts. Likewise, it will also do big things like create a secure database for CFS membership managment and member billing. In order to facilitate a smooth transition to this system, we’re asking that you please take a brief moment to visit the CrossFit Springfield MindBody Online Homepage (click the link to the left or go to the tab at the top of the page) and follow the steps to create your personal login and password. Our mission at CrossFit Springfield has always been to give you our absolute best in everything we do. Thanks for making that mission possible! We love you! 3..2..1..GO!!!

“Jackie”

For time:

1000m Row

50 Thrusters, 45lb

30 Pull Ups

Post times to Comments. Compare to 2/25/10.

Coach IslandMel briefs the noon crew prior to launch.

Attention CrossFit Springfield Members:

Beginning July 2010, CrossFit Springfield will be utilizing an online business management program called MindBody Online. This program will allow you to do little things like reserve a rower in one of our rowing classes without the hassle of scrolling through a million-and-one posts. Likewise, it will also do big things like create a secure database for CFS membership managment and member billing. In order to facilitate a smooth transition to this system, we’re asking that you please take a brief moment to visit the CrossFit Springfield MindBody Online Homepage (click the link to the left or go to the tab at the top of the page) and follow the steps to create your personal login and password. Our mission at CrossFit Springfield has always been to give you our absolute best in everything we do. Thanks for making that mission possible! We love you! 3..2..1..GO!!!

“Play the hand you’re dealt”

Your coach will randomly draw playing cards from a full, shuffled deck.  As a group, you will perform the tasks that correlate with each card (everyone must perform the tasks!). Complete as many cards as possible in 35min.

2= 2 Manmakers
3= 3 Tire Flips (use a partner if necessary)
4= 4 100m Sprints (the entire length of the CFS backlot)
5= 5 Turkish Get Ups (r/l=1)
6= 6 Toes to Bar (or Knees to Elbows)
7= 7 Burpee Pull Ups
8= 8 Box Jumps
9= 9 Ring Dips (or 18 Box Dips)
10= 10 Ring Rows
Jack= 30 Air Squats
Queen= 20 Push Ups
King= 10 Pull Ups
Ace= Run 400m
Joker= Trainer’s choice

Post the number of cards completed by the 6am, 8am, 12pm, 5 pm, and 6pm crews to Comments. Compare to 9/14/09.

3..2..1..Teamwork!!! 2010 Games Northwest Regionals Team Clean and Jerk WOD.

The Affiliate Cup competition at the South Central Regionals, CrossFit Journal preview video [wmv] [mov]

Progress towards your 5 rep max on bench press- in between sets perform 30 seconds max reps Double Unders:

Bench Press 5-5-5-5-5

Post bench press loads and double under totals to Comments.

The 5am, 6am, and 6pm CFS Bootcamp Teams compete in last Saturday’s Challenge.

Skills Class Announcement: THERE WILL BE NO SKILLS CLASS THIS THURSDAY. Instead, Melissa will be teaching the skills class twice on Wednesday this week. The times will be at 11AM & 6PM. The movement for this week is Overhead Squat.

Reminder! Starting today, on Tuesdays and Thursdays, CrossFit Springfield will be adding a 7am Rowing Class to our schedule! 3..2..1..GO!!!

Highlights from the Women’s competition at the Southeast Regionals – video [wmv] [mov]

“Win 4 Quarters”

Perform The Following For time:

1st Quarter:

20 Thrusters, 95/65lb

2nd Quarter:

30 KB Swings, 24/16kg
15 Thrusters, 95/65lb

3rd Quarter:

45 SDHP, 95/65lb
20 KB Swings, 24/16kg
10 Thrusters, 95/65lb

4th Quarter:

60 Sit Ups
30 SDHP, 95/65lb
10 KB Swings, 24/16kg
5 Thrusters, 95/65lb

Post times to Comments.

 Monday’s 5pm crew charges into battle…I’d take you guys on my team any day!!! Great job yesterday!!!