W.O.D Friday 3/5/10
“Universal Scalability and the Push Press” - a CrossFit Journal preview video [wmv] [mov]
The “I Eat Nails for Breakfast” WOD
7 Rounds For time:
12 KB Swings, 24/16kg
9 Strict Pull Ups
6 Hurdle Burpees (lateral jump over your KB on each rep)
Post times to Comments.
The 5pm crew enjoys the first sunny signs of spring as they prepare to disembark before yesterday’s WOD.
On the heels of yesterday’s commentary on the difference CFS has made in the lives of so many in our area (BTW, many thanks to everyone for the kind words of encouragement and support!), it would be fitting if we were able to give serious props to the heart and soul of CrossFit Springfield: Jessi Grove!!! 417 Magazine is wanting to recognize 10 women from our area who are committed to changing lives. They’re currently accepting nominations for 417 Magazine’s ”10 Most Beautiful Women Inside and Out”. Jessi pours herself into everyone who walks through the doors of CrossFit Springfield. She is whole-heartedly committed to seeing each and everyone she works with overcome their doubts and fears in order to not only succeed in the gym, but also succeed in life as well. Jessi is more than deserving of this acknowledgement! Here’s how we can make it happen:
Go to www.417mag.com before March 31st, nominate Jessi, and return to vote online on June 1st- it’s that simple…3..2..1..GO!!!
Regardless of the outcome, thanks Jess, for striving to bring the best out of us all!!! Now go eat nails and puke.
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40 Responses
Hey Jeremy.. I think you will need to nominate her.. they want photos and a bunch of information that most people won’t have or know.. then we can all go vote? That is how I am reading it.. but I could be totally off base too! That has been known to happen a time or two…
Posted on March 4th, 2010 at 9:02 pm
1st – LOVE the WOD name.
2nd – I totally agree that Jessi deserves this wonderful honor and I know we can make it happen!
3rd – what happened to the days in the old box where the plain burpee WAS the workout
Posted on March 4th, 2010 at 9:24 pm
Oh, I’ve nominated her alright- that train has done left the station!!!
Posted on March 4th, 2010 at 10:22 pm
So on June 1st we just go vote?
Posted on March 4th, 2010 at 10:26 pm
When 417 magazine announces her June 1st on their list of nominees- Yes.
Posted on March 4th, 2010 at 10:42 pm
How could they not??? If they don’t, then I say we boycott outside their offices!
Posted on March 4th, 2010 at 10:44 pm
Jessi rocks, it was so nice to have her smiling face with us at 5am today.
I can’t imagine anyone who deserves this more than she does.
Did the mama version of this WOD, did 4 rounds with one arm KB swings and regular burpees(no jump). Jen, you did an awesome job leading this morning, Coach B would be very proud!!! And I just read your comment from yesterday and you brought a tear to my eye. I love you, girlie!!!
Posted on March 5th, 2010 at 7:12 am
Okay, I eat kittens and puppies for breakfast too (sob sob). Thanks guys!
Posted on March 5th, 2010 at 7:13 am
15:38 with band-assisted strict pull-ups. Rx’d kb. Many props to Jessi for all she does for CFS.
Posted on March 5th, 2010 at 7:32 am
Came in with the darksiders at five just so I could get one more workout in before leaving for Vegas.
17:40 RX’d, great job Jen coaching the rowdy a.m. crowd (how is everyone that cheerful at 5 a.m.?)
With that, I’m taking off for a week….and by that I mean I’m going to get on a plane, fly to Las Vegas, and then spend the next week glued to the computer to make sure I don’t miss out on anything at Crossfit Springfield! Take care everyone.
Posted on March 5th, 2010 at 7:45 am
I couldn’t think of anyone better than Jessi. She is the best and y i think she is so great is because everytime I come in she is always so happy and says hi gives me a hug and she tells me I did a great job even when I sucked ass. I can’t thank you enough for giving me crossfit. It’s been so great to see
this place grow so much over the last year. U should be so proud of yourself Jessi. And by the way I know for sure you don’t eat kittens but don’t
know about puppys. Lol. Thanks Jessi for everything.
Posted on March 5th, 2010 at 7:52 am
Oh, on a side note, I’m planning a coup d’etat if Jessi doesn’t win 417 Magazines contest. There are no words I could put here to explain how much you have touched all of our lives. If you simply look around the gym when Jessi is there you can see how much she means to everyone (once you get past everyone’s cries of anguish).
You’re a winner in our hearts Jess.
…..ok enough of that sappy crap, I’m gonna go rip a couple phone books in half and break bottles over my head…or whatever it is tough guys do these days.
Posted on March 5th, 2010 at 8:14 am
I remember the first time I walked through the door @ Next Level Fitness Academy to sign up for the first Biggest Winner Challenge. Jessie had a small class going on (they were all small in those days) and I think she hurdled 2 people to get to me as I cleared the threshold! TOTALLY out of shape, 40+ lbs heavier than I am now, and looking around at what just the he// was going on!? She couldn’t have been more friendly and outgoing; enthusiastic about my signing up and changing my life (which has definitely happened) . I love Jessi Grove… I consider her one of my closest friends, and my Ginger Sister! Jessi, you are without doubt one of the most beautiful women, inside and out, that I have ever met, right after my wife of course….. I thank God everyday that he brought you and Jeremy into my life and made me into what I am today.
Posted on March 5th, 2010 at 8:30 am
BTW: if you go on 417’s website to nominate or check out the area for nominations, there is a small article about Fitness 19 coming in. I’m assuming my sensae has posted an anonymous entry to come to a REAL gym and visit us at CrossFit…
Posted on March 5th, 2010 at 8:32 am
Today was a tough day all around. Started with a 1000m row in 3:18. PR. Somehow finished the row class; toughest class yet. Did the WOD in 24:14 Rx. I eat nails for breakfast, and I almost tossed them back up too.
Jeremy, I’m going to bring in my Webster’s so you can have a refresher course on the definition of “casual Friday”. I think you forgot.
Posted on March 5th, 2010 at 10:40 am
I love Jessi Grove. She makes me think of rainbows and smiles and cupcakes.
17:35 Rx’d. Before doing the strict pull ups I attached some glass shards and nails to the bar because if you don’t bleed, it doesn’t really count. And I ate nails and tire shreds for breakfast. On top of all that, I joined a gang last night. Is that hard core enough? Maybe I need a mohawk
Posted on March 5th, 2010 at 10:43 am
Every nomination vote is soooo important, do it now before the time slips away.
Encourage your friends to do so as well. They will trust your recommendation.
Jessie is the most beautiful in ways far beyond the definition.
My daughter by another mother!
Lv you!
Cindi
Posted on March 5th, 2010 at 10:48 am
Please retract post #14. sensae don’t like!
Posted on March 5th, 2010 at 11:00 am
Please retract post #14. sensae don’t like!
Posted on March 5th, 2010 at 11:00 am
Jay – that post was from me! LOL
Posted on March 5th, 2010 at 11:11 am
Alright.. are we done with our teary eyed comments yet? Hey Jess, how bout you come over to my fitness center and try ripping out 3 sets of 10 on the Pec Deck with me… geee Clean and Jerks for time? Please…. how bout try a pyramid of leg extensions, only to superset with negatives on the bicep machine. You wanna talk about puking? I tasted my NO Xplode and my tanning lotion I put on before I came for my 3 hour gym session.
Where I come from, we don’t talk about family and how much another person or facility has changed our lives.. I walk up to Joe, say “what up? those new gloves you have on to avoid calluses? what kind of creatine you taking?” See, these are the real conversations a fitness center should have…
I’m out.. I just spotted a cute girl in the bosu ball section… time to flex the glutes and go tighten up my abs…
Posted on March 5th, 2010 at 12:03 pm
Jessi, you’re my hero. i so hope you weren’t offended my by hormone tsunami post the other night. it was totally meant to be funny. i’ve known you for two months and feel like i have known you forever. i love you like a white girl. did that sound weird? see you at 3:30!
Posted on March 5th, 2010 at 12:47 pm
Jay, since you have been formally adopted, it means i change your name.
sheriff Jay is a mouthful. I think she jay (pronounced shay jay) would be much better. then people have alot of places to go from there,p. diddy, diddy, puff daddy, puffy…you get the picture. what do you think?
Posted on March 5th, 2010 at 12:53 pm
I used to have a Suburban with 20″ wheels and had some of my buddies start calling me Jay Z (thus the Jay’z Custom Smokers). Trust me mommy, I’ve been called THOUSANDS of things in my lifetime. You can call me whatever you like.
Jay Miller
Unofficial Sheriff of Box Town
Posted on March 5th, 2010 at 1:22 pm
I felt the need to inject some testosterone in this mix:
Muscle Ups, Pullups…balls to the wall,
The burpees were cake…hurdle and all.
Just killed the workout of my life,
Now…off to hit the bedroom to enjoy the wife.
(3 hours 18 minutes later)
Hop in the showa’…
Purpose: rejuvenate my man powa’.
Axe Body Spray with a hint of Old Spice dashed on the face,
Just at Wal-Mart, but got stay-at-home moms all up in my space.
All I can hear them say is “how did he get so swole!!?”
I answer: “Crossfit ladies…that’s just how I roll.”
Globo, don’t know about “peck deck,”
But since I started Cfit, I can’t get these hickies off my neck.
I guess that’s why I’m workin’ on baby number three,
And you’re in the bosu ball section
Thinkin’ you’re gonna get somethin’ for free.
Fired up the grill to throw on a T-Bone,
Whos that you say?
Jean Claude Van Damme is on the phone?
Yup, he wanted to know what I’ve been doin’ to get this Body,
Then he came over so I could school him in Karate…
Nails, spikes…shards of glass,
Just a midday snack…
And Globo…why don’t you kiss my …
CFS Warrior Poet…Out
Posted on March 5th, 2010 at 1:30 pm
PS: Vote for Jessi
Posted on March 5th, 2010 at 1:31 pm
Of course I’ll vote for Jessi (more than once, if they’ll let me), but lady, you don’t need 417Mag to tell you how incredible you are. A good, strong woman devotes her life to lifting others up, helping them become strong, and sharing in their joy when they surpass their goals. So I guess that would make you a GREAT strong woman, because you go beyond even that.
And also I love the taste of nails for breakfast.
17:54, with kipping pullups and rx’d kettlebell. Strict pullups will take me another year. This was a great WOD, one of those ones that make you want to beg for mercy in the midst of it, but make you feel like a hundred million bucks after you’re done. Thanks for a great noon class, Justin! Loved the warmup!
Posted on March 5th, 2010 at 1:43 pm
Afraid the nails may have ate me this afternoon. 16:22, pretty close to rx’d, but I think my knees kicked up on a few of the pull ups.
Posted on March 5th, 2010 at 1:44 pm
I led the Nooners today and they brought it STRONG!!!!! A huge thanks to Erik C who stuck around and pushed me through this workout. Finished in 14:30 but can’t put an RX after it…I kipped on a few pullups…but great workout!!
Posted on March 5th, 2010 at 3:33 pm
15:20 RX’D with the little person breathing down my neck the entire workout. Thanks Brian. I am sensing another showdown at around 9am tomorrow.
Posted on March 5th, 2010 at 4:10 pm
16:58 RX’d. Aside from doing the last round of pullups one at a time, I think the hardest part was focusing on not swinging, kipping, worming, or whatever wiggle movement helps to get the chin over the bar. Great nooner today. Everyone got after it with some good times. Strong work to Justin for killing the time in 14:30. Looking forward to Monday’s WOD.
Posted on March 5th, 2010 at 4:17 pm
15:15 40 lb. KB and kipped the pullups. First time with the noon group. Lots of fun. Brought my brother, Joseph. He rocked it hard @ 15:59 w/ 16kg KB and band-assisted PUs. He has tons of dedication back home on the farm doing body-weight excercises and running. He even has a home-made set of rings. He isn’t such a little twerp anymore I guess.
Posted on March 5th, 2010 at 5:57 pm
18:42 Rx’d. It was much harder than I thought it would be. Hurdle burpees killed me today.
Posted on March 5th, 2010 at 6:52 pm
Chad, I think I will be able to make it to tomorrows WOD…but come on is that the best Jeremy could come up with. I did this same WOD five times today at the station… Anyways I will be there at 10…that means you go first…
Posted on March 5th, 2010 at 8:23 pm
hey lisa,
hope you get to feeling better and you and velvet get back to your regular time so jessi won’t continue to take it out on me. but i really do hope you feel better
Posted on March 5th, 2010 at 8:26 pm
Mama White – I am SOOOO sorry!!! I will be back Monday for sure so you can count on an easy day, I’m sure…. right, Jessi? Jessi?
I really was going to try to come in today.. felt pretty good this morning, but as the day wore on, I wore out
Spending this weekend laying on the couch with the dog and not much else!
Posted on March 5th, 2010 at 9:20 pm
18:11with rx’d…..burpees, that is. Glad to see the Thunderchicken back in the Thunderdome.
Posted on March 5th, 2010 at 9:41 pm
Bryan – 9:23
Gabe – 13:24
Posted on March 5th, 2010 at 9:53 pm
Thank you EVERYONE for you support and encouragement tonight! Glad to have you back Brian! Justin and Mandy thank you both for pushing me and keeping it real!
Posted on March 5th, 2010 at 10:00 pm
Well, I wish I had read all of the comments first because I spent 20 minutes writing a work of art on Jessi just to have it discarded at the end because I didn’t have photos of her. Well, I’ll definately get in there and vote on June 1st.
Hope everyone is well back home.
Posted on March 10th, 2010 at 5:18 am
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