CrossFit-Springfield

The 2010 CrossFit Games “Strong” commercial by Rogue Fitness - video [wmv] [mov]

5 Rounds for time of:

10 Squat Snatches, 95/65lb

Run 200m

10 Ring Push Ups

Post times to Comments.

Let’s have a little “Caption Contest” for this picture of Jen and Jett. Post your caption to Comments.

Since beginning our journey a little over 2 years ago, CrossFit Springfield has been extremely fortunate to have so many exceptional people join our coaching team. On a daily basis, each of our coaches demonstrate not only a knowledge of human performance, but also a willingness and ability to encourage, engage, and motivate everyone who walks through our doors. It takes a special breed. To that end, CrossFit Springfield is pleased to announce an addition to our “pack” of coaches: Mary Rogers. Those of you who know Mary, know that her outgoing personality, positive outlook on life, and heart for helping others make her a perfect fit for our team! Mary will begin gradually working towards coaching CFS group WODs next week. We’re pumped to have you onboard, Mary! 3..2..1..GO!!!

“I’m originally from Fort Worth, Texas, but I’ve been here in the Springfield area for about 14 years. I now live on a farm in Willard with my husband/best friend/favorite person ever, Patrick, and our three dog children. I don’t have a particularly strong athletic background; I played volleyball and softball in high school, but I didn’t start working out seriously until my junior year at Drury. I became a pretty serious (though slow) runner about three years after I graduated from college; I ran a few races over the span of a couple years before burning out and slowing way down. It was right about that time that I was introduced to Crossfit. I fell in love after the first WOD, and it’s been nothing short of life-changing.

I am a huge, huge believer in whole body health – water, clean, natural foods, and above all allowing the body to do what it was built to do: work. It’s a beautiful, amazing thing to see the energy that’s expended at Crossfit Springfield every day – people pushing themselves to their own personal limits and then going beyond that to set new goals that they’ll exceed the next day. There is so much that’s personally rewarding about Crossfit, but the number one thing for me is watching each personal triumph – seeing someone do what they really thought they couldn’t. I feel so lucky and blessed to be able to come to Crossfit Springfield every day and spend time with so many truly incredible people.”

“CrossFit Disco”

70 Double Unders (scale with 70 Lateral Parellette Jumps)
60 KB Snatches, 24/16kg
50 Box Jumps, 24/20″
40 Wallballburpees
30 Chest-to-Bar Pull Ups
20 Clean and Jerks (power or squat), 135/85lb
10 Clapping Push Ups

Post times to Comments. Compare to 1/16/10.

2010 CrossFit Games Women’s Event 2, “Helen on Steroids”, Final Heat – video: Download as QuickTime. Download as Windows Media.

For 5 rep max load:

Backsquat 5-5-5-5-5-5-5

Bench Press 5-5-5-5-5-5-5

PERFORM REPS THROUGHOUT FULL ROM. Post loads to Comments.

2010 CrossFit Games Men’s Champ Graham Holmberg: Living proof that nice guys CAN finish first. Graham Holmberg interview by CrossFit Again Faster – video [wmv] [mov] 

CONGRATS to CFS members Robbie and Danielle Lee on the birth of their 2nd son, Jace Cameron Lee! He weighed in at 5 lbs 14 oz and was born Tuesday at 3:51 pm.

New CFS Bootcamp Session begins next Monday, August 2nd!!! Details HERE.

Mens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games – video [wmv] [mov]

“Twenty Minutes/Two WODs”

With a continuously running clock…

From 0-10 minutes (WOD 1), complete 3 rounds for time of:

10 Power Cleans, 185/115lb
10 Burpees

…from minutes 10-20 (WOD 2), complete the following for time:

40 KB Swings, 55/35lb
Run 800m
40 Deadlift, 185/115lb

The sooner you complete WOD 1, the longer you have to recover before the second begins. Scale loads as needed. Post your times for each WOD to Comments.

New CFS Bootcamp Session begins next Monday, August 2nd!!! Details HERE.

For time:

1,2,3,4,5,6,7,8,9,10 Rounds of 135/85lb Thruster. In between each set, perform 10 Ring Rows (legs straight for RX).

Post times to Comments.

More group party pics from the baby shower weekend!

For time:

3,6,9,12,15,18,21 Rounds of SDHP, 115/75lb. In between each set, perform 20 “Bastard Sit Ups” (description below)

Post times to Comments.

The “Bastard Sit-Up”: Keep your feet flat on the ground and slowly reach straight toward the ceiling – do not use momentum, this is a grind.

WHAT A WEEKEND!!!

Starting with Saturday’s morning’s ”Plate Movin’/Walking Lunge/WallBall WOD”…

…Then to the Wistrom’s for Jessi’s baby shower and pool party where Ashley managed to reel in the elusive “Wyatt-shark”…

…and finishing up yesterday with Shanna’s baby shower and WOD, aptly titled “Jaxx”! A great time was had by all! Thanks so much to all those who were able to make it out and celebrate in preparing to welcome our newest CFS family members!

Melissa snapped pictures at both showers on Saturday and Sunday. You can check them out here: http://gallery.me.com/melissawistrom . Thanks, Seabiscuit!

“Talking To Yourself” with Trevor Moawad, CrossFit Journal preview video [wmv] [mov]

CFS MEMBERS: BABY SHOWER REMINDERS…

July 24th @ 2pm, Jessi’s Baby Shower Party will be held at 1625 E. Delmar. Bring gifts for Jessi & baby Gaines, bring a lawnchair, your swimsuits, your beverage of choice, a side dish, and your stellar smile. Hope to see you there!!!

Also, at CrossFit Springfield on Sunday July 25th, we’ll be throwing a baby shower for Coach B’s wife, Shanna and their baby Jaxx. There will be a Baby Jaxx WOD at 11:30am followed by lunch at noon. It should be a party and a great time for all! Brian & Shanna are registered at Babies R Us. Please RSVP to melissawistrom@yahoo.com See you there!!!

4 Rounds for time:

Move 5 Bumper Plates 30m, 45/35lb
Alternating Walking Lunges 60m
20 Wall Balls, 20/14lb

Post times to Comments.

Jessi, putting the Learn to CrossFit crew through the paces. Great job and welcome to all of our CFS newbies! Next Learn to CrossFit session begins August 2nd. 

CFS Members Please Note: The CFS Skills Class is being discontinued effective immediately. In its place, we are pleased to announce that we will be adding two rowing classes to our schedule. The new rowing class times are TUESDAYS & THURSDAYS AT 9AM.

Also, today’s 1PM Advanced WOD will be held at the Plaster Sports Complex track at Missouri State University. Come one, come all.

The 2010 CrossFit Games CrossFit Journal commercial – video [wmv] [mov]

3 Rounds for time:

15 Strict Ring Dips
20 Pull Ups
15 Squat Cleans, 135/85lb
20 Pull Ups

Post times to Comments.

New CFS Bootcamp Session begins August 2nd!!! Details HERE.

The final heats of the Muscle-up/Snatch Event at the 2010 CrossFit Games:
Womens Heat 4 - video [wmv] [mov]
Mens Heat 4 - video [wmv] [mov]

For time:

20 Hang Power Snatch, 115/75lb
20 SDHP, 115/75lb
20 Double KB Front Squat, 55/35lb
Row 200m

10 Hang Power Snatch, 115/75lb
10 SDHP, 115/75lb
10 Double KB Front Squat, 55/35lb
Row 100m

Post times to Comments.

Newcomer Rich Froning Jr. displayed superior raw athleticism while earning an impressive 2nd place overall finish at the 2010 CrossFit Games last weekend.

Highlights from the 2010 CrossFit Games, by CrossFit Again Faster - video [wmv] [mov]

“The CrossFit Games: An Action Sports Investment Opportunity in the Making“, by Dr. Patrick Rishe, Forbes.

The purpose of our Learn to CrossFit Course is exposure and skill development of our basic movements and philosophy. It is designed to prepare you to enter ongoing group classes. We will hammer technique to ensure your safety and SUCCESS as you enter the CrossFit Springfield group classes. Learn more HERE.

TODAY’S WOD: You have 30 Minutes to first Run 2 Miles (run the block twice) and then establish a Thruster 5 Rep Max.

Post two mile run time and your best 5 RM thruster load to Comments.

Camille Leblanc-Bazinet goes unbroken on her first set of muscle ups during WOD 1 of the 2010 CrossFit Games. At just 5′3, 125lb Camille proved to be an absolute powerhouse all weekend long, finishing 9th place overall.

CFS MEMBERS: BABY SHOWER REMINDERS FOR THIS WEEKEND…

July 24th @ 2pm, Jessi’s Baby Shower Party will be held at 1625 E. Delmar. Bring gifts for Jessi & baby Gaines, bring a lawnchair, your swimsuits, your beverage of choice, a side dish, and your stellar smile. Hope to see you there!!!

Also, at CrossFit Springfield on Sunday July 25th, we’ll be throwing a baby shower for Coach B’s wife, Shanna and their baby Jaxx. There will be a Baby Jaxx WOD at 11:30am followed by lunch at noon. It should be a party and a great time for all! Brian & Shanna are registered at Babies R Us. Please RSVP to melissawistrom@yahoo.com See you there!!!

The 2010 CrossFit Games Adidas commercial – video [wmv] [mov]

CFS MEMBERS: BABY SHOWER REMINDERS…

July 24th @ 2pm, Jessi’s Baby Shower Party will be held at 1625 E. Delmar. Bring gifts for Jessi & baby Gaines, bring a lawnchair, your swimsuits, your beverage of choice, a side dish, and your stellar smile. Hope to see you there!!!

Also, at CrossFit Springfield on Sunday July 25th, we’ll be throwing a baby shower for Coach B’s wife, Shanna and their baby Jaxx. There will be a Baby Jaxx WOD at 11:30am followed by lunch at noon. It should be a party and a great time for all! Brian & Shanna are registered at Babies R Us. Please RSVP to melissawistrom@yahoo.com See you there!!!

For time:

75 Deadlift-Burpees, 135/95lb

Post times to Comments. Compare to 11/13/09.

The 5pm crew, ready to battle through yesterday’s WOD and yesterday’s heat…REMEMBER: Hydrate, Hydrate, Hydrate!!!!

While out in NorCal for business, Jake managed to stop into CrossFit 580 and grab a WOD. Here he is, pictured with Cfit580’s owners.

This Week’s CFS Skills Class: The Snatch

“The 2010 CrossFit Games Final WOD-ISH”

7 Minutes AMRAP of:

30 Push Ups (For RX = Hands must come off deck at the bottom of each rep/ NO worming up)
21 OHS, 95/65lb

7 Minutes AMRAP of:

30 TTB
21 Ground to Overhead Anyway, 95/65lb

Finish with 7 Minutes AMRAP of:

30 Hurdle Burpees
21 Pull Ups

Post total amount of rounds completed (include partial rounds) to Comments.

Annie Thorisdottir (2nd Overall) & Kristan Clever (2010 CrossFit Games Women’s Champion) scale the 20′ Ropes in the final event of the 2010 CrossFit Games.

With consistent top performances all weekend long, Graham Holmberg managed to bring the title of “World’s Fittest Man” back to the United States.

Top 10 Men
1. Graham Holmberg (48)
2. Rich Froning Jr. (51)
3. Chris Spealler (69)
4. Matt Chan (73)
5. Mikko Salo (77)
6. Austin Malleolo (84)
7. Pat Burke (91)
8. Ben Smith (93)
9. Tommy Hackenbruck (111)
10. Peter Egyed (117)

Top 10 Women
1. Kristan Clever (31)
2. Annie Thorisdottir (43)
3. Valerie MacKenzie Voboril (51)
4. Jessica Pamanian (72)
5. Julie Foucher (72)
6. Christy Phillips (75)
7. Rebecca Voigt (77)
8. Heather Bergeron (84)
9. Camille Leblanc-Bazinet (94)
10. Michelle Kinney (99)

Enlarge image

2010 CrossFit Games Winners – 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women’s competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters mens competition, 1st Place: Laurie Carver masters womens competition.

2010CrossFit Games Current Mens Top 10

2010CrossFit Games Current Womens Top 10

“FIGHT GONE BAD!”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds.  The stations are:

1. Wall-ball: 20/14 lb ball, 10 ft target. 
2. Sumo deadlift high-pull: 75/55lb
3. Box Jump: 20″ box
4. Push-press: 75/55lb
5. Row for calories 

The clock does not reset or stop between exercises. On call of “rotate,” athletes must move to the next station immediately. One point is given for each rep. Post scores to Comments. Compare scores to 4/23/10.

The 2010 CrossFit Games are underway! The Affiliate Cup competition kicked off yesterday with 68 CrossFit Affiliate teams from around the world vying for the title of “World’s Fittest CrossFit Affiliate Team”. CrossFit Fort Vancouver is in the first place spot going into today’s competition.

‘09 Cfit Games Champ Mikko Salo interview and training at CrossFit Santa Cruz - video [wmv] [mov]

With a continuously running clock, complete 3 rounds of the following for total reps:

*1 minute plank hold on elbows for RX (3 Burpee penalty on the spot if you break)
1 minute Max reps of Sit Ups
1 minute plank hold on elbows
1 minute Max reps of Knees To Elbows
1 minute plank hold on elbows
1 minute Max reps of Air Bicycle, R/L=1

*Breaking the plank hold = Sagging hips, piking up, or touching any part of the body to the ground (other than the elbows and feet) within the minute.

Setup for the 2010 CrossFit Games: Opening ceremonies start at 6 p.m. Friday, July 16th.

2010 CrossFit Games Prep – Video From Day 1

Download as QuickTime.
Download as Windows Media.

Article by Russell Berger: “Skill vs Will”

Rob Orlando Lifetime PR Press (245lbs) @ 185lb [wmv][mov] » Jun 17 10

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

This WOD is not performed for time. Increase load with each set. Post loads to Comments. Compare with 2/12/10.