CrossFit-Springfield

FORGING ELITE FITNESS "Welcome to the community of people who have decided that easy will no longer suffice."

W.O.D Wednesday 2/3/10

Posted by jeremy On February - 2 - 2010

“The 40” with CrossFit Football, a CrossFit Journal preview video [wmv] [mov]

With a continuously running clock, perform WOD for total reps:

5 min max reps Ring Dips

5 min max reps Deadlift, 185/115lb

5 min max reps  Push Ups

5 min max reps Air Squats

Post total reps completed to Comments.

2210WOD

The evening crew in full effect!!!

Uncategorized

38 Responses

  1. katie heath Said,

    Reservation for two please :o ) Thurs 5:15am row. Thx!

    Posted on February 2nd, 2010 at 9:13 pm

  2. Luke Simon Said,

    Please reserve (1) rower for Thurs 5:15am. Thanks!

    Posted on February 2nd, 2010 at 9:20 pm

  3. Chris S. Said,

    Please reserve a rower for 5:15 Thurs.

    Posted on February 3rd, 2010 at 6:23 am

  4. cale Said,

    please reserve a rower for Carey and myself for 5:15 thursday thanks

    Posted on February 3rd, 2010 at 6:57 am

  5. Eric Baker Said,

    Please reserve a rower for me and Libby for Thursday at 5:15am. Thanks.

    Posted on February 3rd, 2010 at 7:12 am

  6. Ashley Said,

    Did the Brian “mamma” WOD today, 3 rounds: row 500 m, 20 good mornings, 20 K2E, 20 wall balls, 20 push ups. On rounds 2 and 3 I cut down the rowing to 250 m. Great job this morning by the 5am group!

    Posted on February 3rd, 2010 at 7:21 am

  7. Jen Cochran Said,

    Good job, Ash! That baby of yours is gonna come out with a six-pack! :)

    Posted on February 3rd, 2010 at 8:05 am

  8. Eric Baker Said,

    Please reserve a rower for Julie Becker Thursday at 5:15am.

    Posted on February 3rd, 2010 at 8:31 am

  9. Sarah Said,

    Please sign me up for a rower at 5:15am. Thanks!

    Posted on February 3rd, 2010 at 10:25 am

  10. Cindi L Said,

    8:15 Rowing GREAT Job!!! And it was a job!
    Warm up meters. You can always look at the amount of work you did and amount of energy you spent before you went into the row. This is a good measure of where your endurance level is so you can increase your technique, strength during endurance activities.**** indicates extreme energy out put.
    Warm up meters 3000 meter row
    Nicole 1300 m 16.21
    Jake 1960 12.27 4.09 min avg***
    Macy incomplete 11.12 3.46 min avg.**
    warm up
    Zach 2100 11.14 3.47 min. avg.****
    Anna 1342 14.00
    Angie 1250 15.29
    Ollis 2060 11.58 3.59 min. avg****
    Andrea 1250 15.44
    Will 2097 12.02 4.00 min avg.***

    Posted on February 3rd, 2010 at 10:44 am

  11. Ashley H Said,

    I would like the last rower, if still available.

    Posted on February 3rd, 2010 at 10:46 am

  12. Ashley H Said,

    At 5:15 Thursday, that is

    Posted on February 3rd, 2010 at 10:46 am

  13. Macy Mitchell Said,

    Did the rower class for the first time today… wow.. what a reality check.. Even though I’m a guy, can I start working off “baby fat” too?

    Posted on February 3rd, 2010 at 12:36 pm

  14. Kory Said,

    I was curious if it is possible to have a tab added on top of the page labeled rower forum or something similar. I come check out this page all the time and it is very aggravating trying to find peoples times to compare to mine and all you see is rower request. I mean this is the comment tab for the WOD! Please and thank you in advance. There have been others that have expressed their same feelings to meabout this inconvience.

    Posted on February 3rd, 2010 at 1:14 pm

  15. Will Said,

    Not to make Kory mad: Can I request a rower for the 8:15 Friday session?

    Did the 8:15 row class this AM – Holy Smokes!! Besides the fact that the workout was tough I was in between Ollis and Zach. Those dudes can move!!

    9AM WOD: 316 total reps. Rx. Dead lifts were brutal after the row class.

    Posted on February 3rd, 2010 at 1:20 pm

  16. Erik Cochran Said,

    Not sure if I can add after a WOD like this. I think I got 103 PU, 55 DL, 46 RD, and 129 Sq. I wrote total of 329 but when I use a calculator instead of my hypoxic brain I got 333 rx’d. Good niner group today. Did my first row sesion and now my kidneys hurt. How do you stretch your internal organs? My pee is still yellow, no worries for rhabdo. Gotta a great thing going on at the little gym that could. LOOKING FORWARD TO TOMORROW’S WOD! 3,2,1…get some.

    Posted on February 3rd, 2010 at 1:26 pm

  17. Cindi L Said,

    5:15 Thursday rowing John, Katie, Luke, Chris S,Cale, Carey, Eric, Libby Julie, Sarah, Ashley.
    Will we would love to have you but we are booked on rowers for that session.

    Posted on February 3rd, 2010 at 1:31 pm

  18. Nicole Fess Said,

    Cindi: The row class on Friday @ 8:15 is already filled? I thought we are supposed to request it the night before. Its still only Wednesday. Will post my rower request tonight when Jeremy puts up the WOD for Thursday. Maybe like Kory said, we need something just for rowing on here somehow.

    Posted on February 3rd, 2010 at 1:59 pm

  19. Ana Said,

    I think Kory has a good idea. Today was my first rowing class with Cindi and I love it! Awesome class Cindi!! :)

    Posted on February 3rd, 2010 at 2:00 pm

  20. Meggin Kremer Said,

    359 Rx’d. I’m slightly embarrassed at how sore I am today from all those cartwheels, and at how many bruises I have from Turkish Get ups. Damn those Turks. Thanks to Jeremy for torturing us all with the post-wod stretching ;)

    Posted on February 3rd, 2010 at 2:21 pm

  21. jeremy Said,

    Kory-

    We’re working on it. In the mean time, suck it up. And don’t hurt your index finger scrolling down through the rower posts.

    Posted on February 3rd, 2010 at 2:43 pm

  22. Tim Said,

    I’d like to request a rower at 3pm. Yeah I know – there is no rower at 3, but I just wanna give K-Dog something to read! Got a q for ya bro… do you find it hard to compare wod times when you don’t workout? Get yer ass back in here bro!!! miss ya!!!

    Posted on February 3rd, 2010 at 3:07 pm

  23. Canyon Said,

    345 rx’d. That was a great wod, don’t remember what I got on each movement. I second Meggin on the stretching afterwards, I sure do need more of it, I’m glad Jeremy made it part of the workout.

    I am glad to hear there is now an 8:15 row class, I need to make it to one of those soon.

    Posted on February 3rd, 2010 at 3:17 pm

  24. Jake Said,

    My carpel tunnel is flaring up from all this scrolling…

    WILSON’S CREEK RUN: This Sat and Sun @7am if anyone is interested.

    Posted on February 3rd, 2010 at 3:36 pm

  25. kathyb Said,

    447? 440 something…i couldnt add after this one, cant remember after, sitting on my couch enjoying the soreness! thanks for 2 wods that made me sore as heck ;) cant wait till tomorrow!

    Posted on February 3rd, 2010 at 4:23 pm

  26. Uli Said,

    ok, so much to enjoy here today…where to begin. First my WOD score was 269, which, coincidentally, would be what I would weigh if my love for bacon continued unabated and I’d not found CrossFit. Second, Jeremy FTW on the scrolling muscle workout. And c) I’d like to nominate for quote of the day Brian’s response to my perfect form in the warmups? “Uli, those were squats. My four year old does perfect squats.” I told him air squats are markedly harder.

    Posted on February 3rd, 2010 at 5:25 pm

  27. Jessi Grove Said,

    Kory Lee, Is that YOU???? Where on earth have you been and when are you guys coming back? We won’t make any adjustments to the site until you come in and work out. That’s the deal. Take it or leave it.

    Hey guys, don’t forget to sign up for the Olympic Lifting seminar. This is for ANYONE who is interested in improving you lifting…not just the big burly types! You will mainly be working with the PVC pipe.

    Guys, we are working on something to help with all the rowing posts. I”M SO EXCITED THAT THERE IS THAT MUCH INTEREST IN ROWING! You guys rock! Thanks for your patience in the interim. Happy scrolling.

    Uli, you make CrossFit a more fun place to be (all be it challenging!) :)

    Posted on February 3rd, 2010 at 5:51 pm

  28. Uli Said,

    Jessi……..do you mean challenging as in I should wear a helmet when I attempt these workouts? You’re not the first to say this….

    Posted on February 3rd, 2010 at 6:15 pm

  29. Katie Heath Said,

    total reps around 307 if I counted right. I had deadlifts last and my legs were gone! Awesome PM crew! Rx weight on deadlifts and of course Rx air squats ;)

    And I’m going to help Mandy out here for today and remind the ladies of Crossfit that Ana’s bachelorette shindig is this Friday and there are invites in the bowl on the table by the fridge with all the info!

    Posted on February 3rd, 2010 at 6:39 pm

  30. Cindi L Said,

    Hey There,
    Nicole the full class is tomorrow, Thursday morning 5:15 rowing. You are correct Friday sign up starts tomorrow. I did not have my glasses on when Will posted, thought he wanted the crack-of-dawn class. If they start filling that fast we will need another expansion sooner than expected! And we would give a big WooHoo Baby on that one. Growth means more people getting healthier.
    Ana, thank you! What a pleasure to have all of you in class today. What a wonderful challenge to find drills that challenge you all on the level you need to be working from.
    Such an awesome day we have all been a part of.
    I think it is good to keep in mind always, “the best is yet to come!” Be excited about it.
    Great evening to you all.

    Posted on February 3rd, 2010 at 6:51 pm

  31. Rob Lee Said,

    359 total reps

    Posted on February 3rd, 2010 at 6:52 pm

  32. zach spradling Said,

    411 Rx’d,,,,,,,,,,,,,,,,i just came home at stared at the wall and drank water for a good 45 min. after that one! i’m roasted like a good clove of garlic. Rowing class rocked today Cindi!

    Posted on February 3rd, 2010 at 7:18 pm

  33. Mia Phillips Said,

    325 total reps. I think as Rx’d only on air squats. Honestly, as this was only my 2nd CF workout ever, I couldn’t hold myself steady enough to even do a single ring dip WITH the band after all those pushups, so I modified with the box. Loved the workout! So sign up for rowing is the day before??

    Posted on February 3rd, 2010 at 7:26 pm

  34. bobs crossfit Said,

    bobby-455
    kenny-428
    “the” kory-387
    buffy-404

    Posted on February 3rd, 2010 at 8:07 pm

  35. Kris T. Said,

    407 rx’d, I thought it was painful during the workout, but I do believe the effects of this wod are going to be much worse tomorrow, muscles already getting achy. :-) Love it!

    Posted on February 3rd, 2010 at 9:46 pm

  36. Lisa Said,

    350 total reps, but I did box dips (stupid wrist sprain!), girl pushups (and on the bar, too). Rx’d the deadlift and air squats.

    Awesome workout Jeremy! I loved this one! Who knew 5 minutes could last so long?

    Posted on February 3rd, 2010 at 10:12 pm

  37. bryans crossfit Said,

    ring dips-133
    deadlift-42
    push ups-141
    squats-135
    Total Reps-451

    Posted on February 3rd, 2010 at 11:06 pm

  38. Lisa Said,

    And Uli? Love the new post to the blog:

    http://halfpastawesome.com/

    You definitely keep me entertained!

    Posted on February 3rd, 2010 at 11:23 pm

Add A Comment

Site Search

Bad Behavior has blocked 200 access attempts in the last 7 days.