W.O.D Thursday 3/4/10
On March - 3 - 2010
Utah/Nevada Sectionals- Day One WOD Recap … [wmv] [mov]
Perform the following tasks in any order. Partition the reps and workloads as you wish.
For time:
200 Steps, Walking lunges
150 Push Ups
150 Sit Ups
Run 2,000m (5 x 400m)
Rear knee must touch the ground on each WL step. Post times to Comments.
The noon crew navigates yesterday’s shoulder to overhead WOD. Strong work by everyone all day! There were alot of PRs! Overall best for the ladies was Mandy with 175lb and Liz with 150lb…For the men, Denny locked out 275lb, followed by Shelby with 265lb! Well done, those numbers are AMAZING!
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51 Responses
Hey Allen, where’s baby Carlos?
Posted on March 3rd, 2010 at 9:10 pm
A Haiku for You…
Mmmmm Ibuprofen
Helps ease the pain of crossfit
Totally worth it
Posted on March 3rd, 2010 at 9:24 pm
Had something funny happen yesterday that I couldn’t help but share:
We’ve got an exercise science major from MSU interning with us at CrossFit Springfield (it’s not the “Payne” train). The lab teacher in his exercise perscription class used to be my clinical instructor when I did a rotation at st johns health tracks while getting my degree in Sports Medicine & Athletic Training. When the intern mentioned he was working with us at CrossFit Springfield, his teacher scoffed and railed him by saying, “Why would you go to school and get a degree in exercise science and then go work at a fitness place like that when you could do so much more?” I love how when people are insecure about whether or not they’re fullfilling their personal or professional potential, they attempt to lower everyone and everything around them in order to somehow inflate themselves. I also love how, as CrossFit Springfield’s influence grows, all those involved can practically palpate the energy, passion, care, and knowledge of our coaches, the love within our community, and the legitamacy of CrossFit Springfield as a strength and conditioning facility. It’s contagious. It motivates. It inspires. It breeds success in the lives of those who work and train here. And THAT, my friends, is why we will continue to do “SO MUCH MORE”. That is all.
Posted on March 4th, 2010 at 8:04 am
Jeremy, so true, so true!
30:30 Rx. A long one but a good one!
Posted on March 4th, 2010 at 8:22 am
Crossfit is the living, breathing DEFINITION of “so much more”. It is HARD. It demands that you do it RIGHT. It asks that you give everything you have and then find somewhere down deep that has more…and then requires that you carry that over to every aspect of your life. All you have to do to know that’s true is come to one WOD.
What you said hit the nail on the head, Jeremy; people that aren’t happy with themselves and the choices they’ve made are the first ones to rip others down. Probably good if that teacher stays away from our box, unless his attitude changes.
Posted on March 4th, 2010 at 9:10 am
Jeremy, sing it brother!!
Posted on March 4th, 2010 at 9:10 am
Jeremy – you said it all. I’ve talked to “some people”, i.e. other trainers at other facilities and they have sometimes scoffed at what we do. All I know is that you guys have pushed this 45 year old farther than I EVER thought I could go and that I have NEVER had other trainers do that for me. People are skeptical until they get in here and start doing it. The knowledge and caring that you, Jessi, Grant, Melissa, Brian (and all the other trainers) show to us at CF truly makes you a one of a kind facility. I look forward to coming to the box and when I can’t I get cranky (just ask my kids). I hope to pass a love of fitness to them that will carry them through their own lives.
Keep up the good work and we’ll be out here setting anyone straight that dares to question it!
Posted on March 4th, 2010 at 9:13 am
Jeremy, I, for one am thrilled that you and all the trainers use your degrees and education at this ‘fitness place’. I believe you are doing that ’so much more’ that all the members have been looking for! Thankyou for sharing your education with us!
Posted on March 4th, 2010 at 9:16 am
AMEN! That is all.
Posted on March 4th, 2010 at 9:26 am
Amen, Sensae.
Posted on March 4th, 2010 at 9:34 am
How fortunate to be able to do what you love. So many people plug along at their J O B as a means for their ends. Work hard so you can afford to do what you love. Screw that! Work with what you are passionate about and you will be rewarded in many other ways besides money. Thank you for being an example and putting things in perspective. Always welcome a chance to realize what is really important in life.
Posted on March 4th, 2010 at 9:41 am
and by the way…here’s what I really think…I SURE don’t want uneducated trainers in charge of my ‘mature’ body during those WOD’s! I did that already at the big $20 a month fitness place and I nearly ruined my back! Again, thankyou to all the trainers for the time and money you spent on your education, and for sharing it with us. I think that’s all I have to say, for now…
Posted on March 4th, 2010 at 9:44 am
26:59Rx… Great job to the new guy at 8am for finishing. Talk about a tough first workout. So while appling for life insurance my insurance agent said I was unhealthy because my height and weight ratio was not where it is supposed to be. I asked if he had ever heard of Crossfit…he said no…I just smiled…
Posted on March 4th, 2010 at 10:14 am
Well well well, the “teacher” must not have children. There was no CF yet when Rex and I raised our kids. However I always knew if my kids were personally acquainted with the Lord and knew the importance of always keeping athletics strong through out their lives, they’d live well, health is ultimate from the beginning to the end. If there had been a CF I would have had them all there. And one of my great joys right now is seeing one my kids walk through the CF doors. And I love it when I have them in class!!!! The benefits run deep and wide. I think I said in class at least twice today, “This is the best addiction!” As parents the CF way is a HUGE legacy to pass on to your kids. Jeremy I’m just so proud of you!
Posted on March 4th, 2010 at 10:17 am
What i now know for myself is what my girls have been telling me for a year.
I have entered into a new way of thinking about fitness. I have felt secure and safe in the fact that those in charge know exactly what they are doing and are experienced enough to scale movements without us newbies feeling like we are losers. I feel safe in their judgement and education and personal integrity and humility. The added bonus is that i feel i have been embraced by an entire box of people who are on the same page. from the minute i walked in the door i felt that all walked on equal ground regardless of ability. and now that i am no longer afraid of of sheriff jay (who i am now adopting!) its a win win. thank you for teaching from the inside out instead of just adjusting the outside. i’m sorry i always post such long blogs.
Posted on March 4th, 2010 at 10:27 am
Thanks Mommy!
Posted on March 4th, 2010 at 11:02 am
The proof is in the box. I’ve watched CFS grow from nothing to what it is today and its success is axiomatic (a word I learned from listening to Greg Glassman). Jeremy, you are an incredible person. Your knowledge and passion and Jessi’s pure positive energy has fueled the fire. The trainers at CFS are not only changing lives every day but saving lives.
Posted on March 4th, 2010 at 11:03 am
I just second what everyone else has said. It has been amazing to watch this place grow and even more amazing to see how it changes people’s lives! Just watching Jen C on the Heart of America Challenge video when she gets that weight up brings tears, seeing how much joy this gives to people. Seeing how happy Mandy was last night was terrific when she told me about throwing up 175 lbs (a big public shout out to you dear!!!)
Anyway, there has never been a bad day at CFS and I don’t think there will be. I always look forward to coming and know this thing is just going to grow.
Can’t wait for the noon WOD, this is going to be a killer… I hate running
Posted on March 4th, 2010 at 11:16 am
I want to do this WOD so bad.. and I think if I could just breathe I would give it a try… but my body is rebelling!
Posted on March 4th, 2010 at 12:41 pm
I’m going to whole heartedly agree with everything that everyone else has said. How many people go to the “Globo-Gyms” and then go out and spend time with the people at their gym? They don’t… You guys have created more than a “fitness place”, you guys have created a family. That’s what I always tell people when they ask about CF – I tell them that it’s tough, you’re body is going to hurt, but at the end of the day you feel so good about what you have accomplished and you have the support the CF family to push you to the end beyond any limits you could have ever set for yourself.
Hope all the early classes rocked it today… I’ll see the PMers in the box for this one tonight!!!
P.S. I would just like to say HECK YA for finally having some nice weather that we can do the WODs outside!!!
Posted on March 4th, 2010 at 12:43 pm
28:49RX. My four worst exercises piled into one wod.
Posted on March 4th, 2010 at 1:01 pm
41:41 RX!!!!! I am so pumped! I did all BOY push-ups!!! Ya-hoo!
Posted on March 4th, 2010 at 1:09 pm
33:53 RX. Awesome WOD this morning at 6 – but I have to say I am jealous of the weather the noon group got to have. It was a brisk 20 something outside this morning – made our little trip to the stop sign and back slightly less enjoyable.
Posted on March 4th, 2010 at 1:10 pm
I am at Jiffy Lube crying over my blackberry! You all are a dream come true, every one of you!! Thank you so much for all your blood, sweat and tears and faith! It has grown from something so small to a place where we can share this incredible thing with as many people that will drink the koolaid!
Thanks to all those that believed in it from the beginning, worked out to christmas lights and sub freezing temps and crowded 5 ft spaces! You know who you are! And Jeremy, our worlds wouldn’t be the same without you in it! You take CF to the place it was supposed to be! Thank God you are doing your version of “so much more”!
Okay, I think I bettre do a few burpees or at least growl at someone here to restore my tough girl image!
Posted on March 4th, 2010 at 1:19 pm
27:34 rx’d.
Posted on March 4th, 2010 at 1:32 pm
28:01 – situps were slowww
Posted on March 4th, 2010 at 1:41 pm
Decided to give rollout – thruster – grace a try today. 8:41 with 135#
Posted on March 4th, 2010 at 1:49 pm
37:00 rx’d. That was a long tough one. And cold running this morning. I really enjoy letting the day slip into the background and just push. Jeremy, you and the other trainers are awesome, and you’ve got a good thing going here.
Posted on March 4th, 2010 at 2:41 pm
I HAVE to stop crying while reading this page! My husband thinks I am weird enough already. I freaking love this place, and I am so glad that it continues to grow every day. I have so much admiration and respect for our trainers, and have never once doubted their commitment and devotion to this crossfit family. There is so much satisfaction in completing a workout that you know would scare the hell out of a “normal” person
As for the wod today, I got 28:34 rx’d. That includes an extra set of 30 situps, because mathematics is obviously not my strong suit. I want to add that I am so proud of the many ladies I saw today rocking out their push ups “boy style”! We’ve got some bad ass women here
Posted on March 4th, 2010 at 2:42 pm
24:59 RX’d. Great nooner today. The run was nice in the sun. Good job to the new guy Brent for showing up and trying a box WOD. Ronna- you earned every single one of those push ups. That was awesome watching you collapse yelling “TIME!” Everyone did great today. Good luck to the p.m. group. The early bird crew might have a screw loose, but you all are committed. Looking forward to tomorrow’s WOD.
Posted on March 4th, 2010 at 2:43 pm
kenny- 19:29
bobby- 20:42
kory- 27:25
brock- 22-54
Posted on March 4th, 2010 at 2:46 pm
I have no words to describe what CF-Springfield means to me! My whole life has changed since I started. After all I found my loving husband in the box!
We have just come back from our beautiful wedding and honeymoon and we were defiantly already missing CF! Also it is amazing how CF teaches you how you can have no fear to cross your limits and improve! I could never imagined that I would ever clean 120lb or dead-lift 180 lb, No way I could ever do that in a regular gym! This place just rocks! Tks CF family! BTW Mandy that was incredible! Congrats! 
Posted on March 4th, 2010 at 3:30 pm
22:50rx’d
Posted on March 4th, 2010 at 3:31 pm
Forgot to add I probably could have knocked a few seconds off my time had I not stopped to chase the two run away wiener dogs in the Camp Bow Wow parking lot. It was fun, I kinda felt like Rockey chasing the chicken. I really think we should make that into a WOD, just a suggestion.
Posted on March 4th, 2010 at 3:34 pm
We are going to have to start posting things like “I eat nails for breakfast” and I’ll break your face” etc just to make up for today! I think I will be especially mean tomorrow….Lisa….I can’t wait!
Posted on March 4th, 2010 at 5:56 pm
OMG… I can hardly wait as I struggle to take a breath….
Posted on March 4th, 2010 at 6:02 pm
Jessi you are awesome and no one could question the fact that you are a “tough girl” at least not after one wod
Posted on March 4th, 2010 at 6:22 pm
41:35… one day I will do RX push-ups. I’m getting there! My biggest goal today is DON’T STOP RUNNING! And I didn’t. Woo-hoo! Thanks to everyone who pushed me, including the new addition to the coaching staff. We had an AMAZING 5pm crew!
Posted on March 4th, 2010 at 6:35 pm
Chad, just for one day can you not be a hero???!!!
Posted on March 4th, 2010 at 6:36 pm
27:55 rx’d.
Posted on March 4th, 2010 at 7:30 pm
I have been CrossFit crazy for many years, but now that I have started to become part of the CrossFit family nothing can compare! CrossFit is the place I can come and relax, be complete, and have great individuals around me. I wish I would have gotten in a long time ago, but everything has its time and place. I know I am a newbie but I feel so welcome and for that I want to say THANK YOU! I hope to get to know everyone. Sorry I missed todays WOD
Posted on March 4th, 2010 at 7:43 pm
Oh yeah……….I forgot to warn you that “I eat nails for breakfast and don’t piss me off cause if you do I will break your face!!!”
LOL
Posted on March 4th, 2010 at 7:45 pm
Man…miss one day at the gym and see what happens? After reading Jeremy’s commentary I have been so excited to see all the supportive comments everyone has put on here, and now I want to add my two cents. I wanted to sit here and say clever one liners and cutting remarks towards all the detractors of out beloved box…unfortunately the only thing I was able to realize was that I’m not very good at trash talk. So…. I decided to write an open letter to all of the people who have something to say about Crossfit. Please enjoy, and I hope you all agree with (at least some) of what I say….
Dear Detractors-
I have heard what you have said, and while it would be easy to be angry, I am more saddened. I am saddened for you, because you are a person who knows nothing more than how to sit on the sidelines and judge things you do not understand and are too afraid to try. You can hide behind your traditions and your standards but know that these do not make you any stronger. You have not experienced the shared pain, frustration, and triumph that we have, nor do you deserve it.
For while you sit behind a desk, fearful of anything that is different we are on the front lines constantly challenging and bettering ourselves. We are a family whose bonds are forged through shared failures and successes. Though our workouts are done individually I know that I have an entire family cheering me through the pain.
Our program has transformed me from a shy kid who didn’t believe he could accomplish any of his goals, to a person who faces every challenge head on with a smile on my face. Why can I do this? Because I know if I ever fall my Crossfit family will be there to lift me up and carry me forth.
Now I ask you Detractors, what has your program done for you or anyone else? What bonds have you created? Who have you bettered? I, for one, am glad that you are not interested in this family, for you would never last.
Sincerely,
Kent Payne
THANK YOU TO MY CROSSFIT FAMILY!!
Posted on March 4th, 2010 at 8:24 pm
36:11. I LOVE THIS WOD!! If tomorrow is all about eating nails, today was about chewing on gravel. Awesome. Love the new faces. You guys are fantastic! So glad to have you with us.
Posted on March 4th, 2010 at 8:27 pm
31:48 rx’d. Did the WOD with the dark siders – 6 pm. Fun group.
Posted on March 4th, 2010 at 8:41 pm
I don’t even know where to start, which is precisely why I’ve never written a testimonial on the website. I’ve tried about four dozen times, but the sheer length of my comments would take up the entire website.
So now I’m just sitting here crying, and am aware that I know just a few things for sure. First, when I prayed desperately to God to help me dig my way out of crushing grief to find new purpose, and hope in my life…He gave me Jessi. So there she stood–a bright, flickering light on a horizon that had known nothing but darkness for a very long time. As if that weren’t enough, then He threw in Ashley and Danielle. And Tim Fleener. Then Jeremy, Canyon, Julie Becker, and on and on and on–until I came out of my shell and remembered that it was OK to be happy again, to achieve great things, and to fight for what I wanted in my life. What came after, was an unbelievable sense of belonging, family, and achievement that has never ceased to amaze and inspire me. The admiration for, and sense of responsibility I feel toward each of you is exactly what will keep me up all night tonight worrying about leading the 5a tomorrow. I want to make you proud. Of yourselves, each other…of me. Especially you, Coach B. You have no idea how close I come to peeing down my leg everytime you speak to me. Just saying. God Bless Crossfit. I heart Crossfit. And as my dear friend, Meggin, would say: That…Is…All.
Posted on March 4th, 2010 at 8:57 pm
Jen, I haven’t known you very long. That doesn’t matter, though, because I already know you’re a life-changing soul. I feel privileged to know you. And congratulations…you’re the one to make me cry today.
Posted on March 4th, 2010 at 9:22 pm
I am so thankful for my Crossfit family. 35:29 rx. Yeah!
Posted on March 4th, 2010 at 10:17 pm
wow, i am not a beautiful writer like some of you guys
the one thing i would like to add is how this place changed my relationship with dan. he has in the past not understood my love for the gym, it has caused some problems, but since starting crossfit the change is incredible. i told him how i watched so many couples workout together & push each other, the bond that they have & how i want that, & now i do. he has never lifted weights before coming here. he now sometimes does the wod & bootcamp, & i hear him on the phone trying to lure his friends to come, saying “you just cant imagine what its like, the family atmosphere, the great vibe you feel when you walk in” i never thought i would hear him talk lovingly about the gym, but i thank everyone of you for being incredible people! time today, 1st wod 23:14 rx’d, tried to beat time by coming back at 5, 24:15, didnt happen but still left with a smile 
Posted on March 4th, 2010 at 10:42 pm
32:31 rx’d I really need to work on my running.
Posted on March 5th, 2010 at 8:15 am
amenand well said jeremy.crossfit is about a way of life.it is people caring about one another.going up to someone you don’t know and giving them encouragement.it is about what we all want and desire: to be welcomed,to be a part of a family.a big family where everyone is someone no matter the age,sex,color.or physical ability.we are the crossfit family.you and me.
thanks Jessie and Jeremy.
Posted on March 5th, 2010 at 10:39 pm
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