CrossFit-Springfield

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W.O.D Monday 3/1/10

Posted by jeremy On February - 28 - 2010

Dave Duprey trains for the 2010 CrossFit Games Sectional at CrossFit Milford by CrossFit Again Faster – video [wmv] [mov]

For time:

Run 400m
25 Pull Ups
25 Wall Balls, 20/14lb
Run 400m
50 Push Ups
50 KB Swings, 24/16kg
Run 400m
50 steps, OH Walking lunges, 45/25lb
50 Sit Ups
Run 400m
25 Pull Ups
25 Wall Balls, 20/14lb

Post times to Comments.

CrossFit 1071

A huge thank you to USA Weightlifting Club Coach, Tracy Fober for her excellent seminar this past Friday afternoon! We had a great turnout and everyone who attended gained so much in the way of improved technique, coaching cues, and overall knowledge of athletic performance!

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40 Responses

  1. Paul S. Said,

    First thing I heard this morning on arrival at 5 a.m. was that this workout looks like a bit of a chipper. For some reason, it didn’t look all that intimidating to me on the board. If this was a chipper, then I am sawdust. 32:33. Everything rx’d except the pull-ups (band-assisted). Started seeing stars during the overhead lunges.

    Posted on March 1st, 2010 at 10:03 am

  2. Gene Said,

    Shouldn’t this be four seperate workouts!!!!!!!!!!!!

    Posted on March 1st, 2010 at 10:23 am

  3. Macy Mitchell Said,

    17:49rxd. Baby Jett slept thru the night! ha I deem this as my first real week back to getting some training in , if he keeps this up… Nice and chilly on the lungs this morn, but great to join the 9am group for a wod. Thanks for the push Paul! So many people showed up… good to see everyone.

    Posted on March 1st, 2010 at 10:39 am

  4. Meggin Kremer Said,

    25:45 Rx’d. I love me some running when it’s 30 degrees out! What a brisk kick in the face. Amazing group at 9 this morning! My whole body hurts. That’s normal, right? That’s what I thought.

    Posted on March 1st, 2010 at 11:06 am

  5. Jessi Grove Said,

    Sorry I didn’t make it in for the rowing you guys!! Have had a bug…alot more than usual today! I promise to make it up to you on Wednesday, we will be doing high intensity endurance rows, and Betsy…NO burpees, I PROMISE!

    I can’t wait to bring back all of the info that I soaked in this weekend. Would love to have a seminar on a saturday to go over the lifts if anyone is interested. The main thing you need to remember is leave your ego at the door. This is alot of work with PVC…form first…heavy weight later. It is worth the extra work and humility. Let me know if that is anything you all are interested in!

    Posted on March 1st, 2010 at 11:39 am

  6. Jay Miller Said,

    Jessi: count me in!

    Posted on March 1st, 2010 at 11:54 am

  7. Jessi Grove Said,

    BIG NEWS!!!! We are finally having another CF shin-dig! Jay Miller has offered to smoke meat and show a movie at the box on MARCH 20 around 6pm! Beer, BBQ (not just any ol’ BBQ, Jay’s smoked meat!!!!) movie and all you CrossFitters!
    Please bring a side dish, doesn’t even have to be healthy! For all you newbies, these are always so much fun, don’t miss out!
    THANKS MILLERS!!!! WE LOVE YA!

    Posted on March 1st, 2010 at 12:02 pm

  8. Lisa Said,

    Jessi – I can’t be any more humiliated than I was on Friday so count me in too :)

    Posted on March 1st, 2010 at 12:08 pm

  9. Lisa Said,

    Jay – if you need any help with the meat we’d be glad to pitch in.. the Big Green Egg hasn’t seen pulled pork in a while!

    Posted on March 1st, 2010 at 12:20 pm

  10. Jay Miller Said,

    Big Green What?

    Posted on March 1st, 2010 at 12:36 pm

  11. Lisa Said,

    Hahaha.. Big Green Egg…

    http://www.biggreenegg.com/

    The best smoker ever made :)

    Posted on March 1st, 2010 at 12:42 pm

  12. Mia Phillips Said,

    Lisa…you stayed for BOTH group WOD’s on Saturday!!! Hard work and perserverance! I think you’re doing an amazing job!

    I would love to do a lifting seminar! And endurance rowing…YEEEESSSSSSSSS!!!

    Posted on March 1st, 2010 at 1:02 pm

  13. Jay Miller Said,

    Just joking Lisa; I have a side business building smokers and fire pits. http://www.jayzcustomsmokers.com I also sell lump charcoal to a lot of people that own Big Green Eggs, so let me know when you need some!!!

    Posted on March 1st, 2010 at 1:13 pm

  14. Lisa Said,

    Jay – we need to get together! LOL We love our Egg….

    Posted on March 1st, 2010 at 1:19 pm

  15. Canyon Said,

    WOW! I hate running and I hate running in the cold even more ;) 33:07 rx’d.

    Also, totally excited about the Crossfit Shindig! Jessi is right, they are always fun and when Jay is cooking, they are always tasty!!!

    Posted on March 1st, 2010 at 1:55 pm

  16. katie heath Said,

    Awww! Me and john will be out of town so no shin-dig for us :( but I would like to take a moment to completely agree with lisa that the green egg is AMAZING!!!

    Glad to see all the posts today, makes me really excited for my first day back in 3 weeks!

    Posted on March 1st, 2010 at 2:14 pm

  17. Jen Cochran Said,

    32:54. All rx’d except for band pullups. Felt great to get out & run today. Really good WOD…a lung burner for sure.

    Posted on March 1st, 2010 at 2:18 pm

  18. Erik Cochran Said,

    31:39 rx I think was my time. I did not want to run outside, but everyone else including my wife did so what was I to do. This was a good beat down WOD. Everything is sore, & yes Meggin that is how it is supposed to be. Good job everyone at the nooner today. I do know if everyone knows this, but there some bad a– Marines working out at the box. You can identify them by their strict form pull ups. Thanks guys for your service! Looking forward to tomorrow’s WOD.

    Posted on March 1st, 2010 at 2:39 pm

  19. Jake Said,

    32:xx rx’d…great wod fo’ shizzle…Lookin’ forward to the March 20th grizzle.

    Posted on March 1st, 2010 at 3:07 pm

  20. bobs crossfit Said,

    got the invite to workout with b&g fitness on sat. they were doing the workout from the games. “chipper” what a mistake for todays workout.

    that being said:

    bobby- 24:51 chipper time 24:46
    kenny- 24:51 chipper time 24:06

    Posted on March 1st, 2010 at 3:16 pm

  21. Kent "The Payne Train" Said,

    30:34 RX’d with help from Meggin, Paul, Macy, Jake, and basically everyone else in the 9 AM WOD who wouldn’t let me stop moving my butt. Thanks guys for the push, I needed all the help I could with this Meat Grinder of a workout.

    Posted on March 1st, 2010 at 3:18 pm

  22. Ellen Said,

    Jay, want me to bring some testicles? ;)

    Posted on March 1st, 2010 at 3:42 pm

  23. Paul Elmer Said,

    21:50rx. I Like these chippers! Great 9am class, biggest I’ve seen to date and everyone was pushing it to the max. Chance, I agree with what you said after the WOD, it is impressive to see everyone sticking with these hard workouts day after day after day, CrossFit isn’t easy but if you stick with it the gains are dramatic. Macy you need to give us all about a 10min head start next WOD. Good work.

    Posted on March 1st, 2010 at 5:41 pm

  24. Lisa Said,

    Velvet and I did this one on our own today (since our beautiful trainer wasn’t feeling her “happy dance” self today!) but Justin was there pushing us on.

    We didn’t rx it.. just too chilly to run, so we rowed the 400m’s instead. Jumping pullups (I’m gonna get the real ones one of these days!), and I had a 10 lb ball while Velvet used 8 lb. Both of us used a 20 lb KB.. rest rx’d.

    These are hard to do when there’s not a lot of people pushing you to go, but I actually liked this WOD. My time would have been way different if I had made myself get out there and run.

    Lisa – 27:40
    Velvet – 26:30

    Posted on March 1st, 2010 at 6:00 pm

  25. Lisa Said,

    And Mia – thank you for the encouragement.. it means alot to old people like me! You sure don’t feel the love at the robo gyms.

    Posted on March 1st, 2010 at 6:01 pm

  26. Brian H. Said,

    I spoke with Jeremy and Jessi a few weeks ago about producing a Crossfit Springfield Business Directory. This goes right along with Jay’s post about his smokers. I did not know anything about his business. The idea is to provide a business card for your business either owned or someone you work for where Crossfitters can patronize your business in a time of need or they can refer business to you if they hear of someone need your services. Word of mouth marketing is very effective and cheap. Let me know if you are interested and I will work on the right way to get the info out. My email is bredwheppner@mchsi.com.

    Jay – I would be interested in some of the lump charcoal. I too am an BGE owner.

    Brian Heppner

    Posted on March 1st, 2010 at 6:43 pm

  27. Lisa G Said,

    Brian – maybe we should just have a Crossfit Eggfest!

    Posted on March 1st, 2010 at 6:49 pm

  28. Jay miller Said,

    We are NOT having a crossfit eggfest!!!!! :)

    Posted on March 1st, 2010 at 7:41 pm

  29. Justin Jones Said,

    March 1 was a great day at CrossFit Springfield!!! Huge groups!!! I believe the final total is 132! Luck 7 was the theme tonight…our brand new 7pm class had 7 members…and they brought it strong!!

    Posted on March 1st, 2010 at 7:43 pm

  30. Jay miller Said,

    I like your idea Brian. Just let me know when you need some coal!

    Posted on March 1st, 2010 at 7:46 pm

  31. Lisa G Said,

    Oh c’mon Jay.. it would be fun! LOL

    Posted on March 1st, 2010 at 7:59 pm

  32. Matt Said,

    Subbed DB thrusters for wall balls – 22:30

    Posted on March 1st, 2010 at 8:13 pm

  33. Mary Said,

    Two things. First, the hellacious obstacle course that was the WOD tonight; I don’t really remember what my time was. Somewhere around 35:00? 36:00? At any rate, it was my first rx wod with pullups. This babies came one by one, but there’s NO way I’m going back to the bands!!

    Second, today celebrates my 1 year anniversary with Crossfit Springfield. It’s truly been a life-changing 12 months. Thanks to each and every member of the Crossfit family – you guys mean the world to me. Jessi & Jeremy, you have built an amazing thing. Seriously. Crossfit means so much to so many.

    Tomorrow’s looking really good. :) I can’t wait.

    Posted on March 1st, 2010 at 8:14 pm

  34. Chad Davis Said,

    25:10 rx’d….If I had known I was that close to breaking 25:00 I would not have stopped to tie my shoes! Great 6p.m. group tonight.

    Posted on March 1st, 2010 at 8:15 pm

  35. Mia Phillips Said,

    I can’t believe how much I enjoyed this workout…all 36 minutes and 13 seconds! I rx’d all but the pullups. This time though, my pullups actually looked like pullups… with the band of course. I’m with Mary, I almost can’t wait for tomorrow’s workout!

    Posted on March 1st, 2010 at 8:44 pm

  36. Eric Hoskinson Said,

    28:20 rx’d. Still struggling with running. This WOD kicked my butt.

    Posted on March 1st, 2010 at 8:47 pm

  37. katie heath Said,

    39:25… First workout back after 3 weeks… It was definately a toughy! Thx for all the support there toward the end!

    Posted on March 1st, 2010 at 9:42 pm

  38. kathyb Said,

    26:02 rx’d..great wod :) i too cant wait for tomorrows, nice challenge cant make the dinner :( i’ll be outta town and count me in for the lift class! also i’m posting this goal so i dont cop out, march goal is to do a row class!

    Posted on March 1st, 2010 at 10:03 pm

  39. Rob Lee Said,

    34:05 rxd, my body is letting me know about it today!

    Posted on March 2nd, 2010 at 8:31 am

  40. CrossFit-Springfield » Blog Archive » W.O.D Thursday 8/26/10 Said,

    [...] Post times to Comments. Compare to 3/1/10. [...]

    Posted on August 26th, 2010 at 6:37 pm

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