W.O.D Wednesday 7/21/10
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!!!
2010 CrossFit Games
Blue Sky Design
CrossFit Football
CrossFit Journal
CrossFit Kids
CrossFit Main Website
Great White Grafix
Proximal Strength
Wistrom Family Foundation
38 Responses
Do we need to bring anything for lunch on Sunday? Side dish, drinks, etc?
Posted on July 20th, 2010 at 6:53 pm
And is it just adults on Saturday or are kids welcome?
Posted on July 20th, 2010 at 6:54 pm
great call on the Camille highlight…she was definitely on my radar all weekend
Posted on July 20th, 2010 at 7:13 pm
I’m thinking about trying this WOD tomorrow if I can work it in, but could I NOT be timed? The run alone will take me 30 minutes! lol
Posted on July 20th, 2010 at 7:56 pm
Wow, what a pic… I mean WOD for tomorrow…
Posted on July 20th, 2010 at 8:42 pm
Alright Jeremy, you’re taking this constantly varied thing a little too far… I have not ran more than one mile in over 18 months. Guess tomorrows the day.
Posted on July 20th, 2010 at 8:54 pm
Camille was my girl crush all weekend. She was amazing. Perfect form–crushed everything–and has the most enviable crossfit body ever. Erik was all about the girl in the white bikini top (essentially) who wore librarian glasses during the pre-WOD athlete briefings. Whatever.
Posted on July 20th, 2010 at 9:14 pm
Jen – you mean the one who had to constantly do clothing adjustments? lol
Posted on July 20th, 2010 at 9:29 pm
I swear it was her hamstrings!
Posted on July 20th, 2010 at 10:08 pm
Jen~ totally agree on that crush!!! I was so totally hooked after those unbroken MU’s. I really want to at least learn how to do them now. See you all on Thurs.
Posted on July 21st, 2010 at 12:27 am
nice CFS spotllight Beebe. It is great to have great friends sharing in the struggles and triumphs in the box of CFS and life! btw, the first set of pull ups I tried in a work out with Jeremy was with a band. It came off my foot on the first rep and hit Jeremy! Hey it kept pull ups out of the wod for a while… Next up for us is the muscle up!!!
Posted on July 21st, 2010 at 5:40 am
19:21 on th two mile run. Seemed like more than 2 miles, but I guess I can chalk that up to humidity and my need to improve my running skills. 165 # on 5 rep max thruster. Jumped to 195 and got 4 3/4 but just couldn’t get the 5th rep.
Posted on July 21st, 2010 at 5:59 am
Missed my 5am group this morning but decided with this heat to spend some QT with my treadmill in the a/c.
Hope you guys killed it this morning!
Posted on July 21st, 2010 at 6:04 am
The stupid heat! I am amazed by how it can really effect my running! Argh! I ran the 2 miles in 19:20 – but was hating it! I was proud to get to 85 pounds on the thrusters! Good job everyone in the 9 a.m. especially those of you who rowed first and stayed! You are rock stars!
Side Note: Kelly Brown’s husband Matt is heading back to Afghanistan…he has been an awesome addition to the morning classes. Matt – thanks for all your service we will be thinking and praying for you and your family! Kelly! You know we will take care of you while he is gone! (((HUGS)))
Posted on July 21st, 2010 at 11:10 am
Everyone is right, that heat/humidity makes running awful, especially when you have Ashley the rabbit setting the pace! I second Kristy’s side note; Matt stay safe and THANK YOU for your service to our great Country! Thanks too for the tips on MU’s.
17:50 and 155
Posted on July 21st, 2010 at 12:43 pm
Today’s wod sucked… I guess Jeremy doesn’t watch the weather reports, but it really should be illegal to run 2 miles for the noon crew! But I am proud to say I did my thrusters at 70 lbs coming off of a dislocated shoulder and my pr! Score…
Matt, thanks for serving our country! My two babies send xoxo!
Posted on July 21st, 2010 at 1:11 pm
Okay, preggo idiot here. I have lost my iphone housed in a black otter house casing. I am hoping that I haven’t pulled another ‘Dori” and that someone accidently picked it up on accident. If you did, please cal 827 6845, that is Ashley’s number or post here. Thanks!!!!!!!!!!
Posted on July 21st, 2010 at 2:06 pm
Thanks Kristy and Paul, Matt has enjoyed getting to know all these people I’ve been talking about for months now! I’m dreading putting him back on that plane, but I will be driving straight to CF to drown my sorrows in a 6 am Wod- make it a good one Jeremy!
Posted on July 21st, 2010 at 3:54 pm
Okay, so the universe just wanted me to make a public announcement about how dingy I am before it presented my phone back to me from it’s super secret hiding spot in my car. He he he. My delta tao delta name isn’t Dori for no reason!
I am going to post this because Brigitte won’t….Push Press 125lbs!!! Back squat 175lbs!!! If you don’t know her, she comes in during the days for one on one but has been with us since the very very beginning (along with Dr. T and the Beckers, and Paul Satterwhite) I just needed to brag on the quiet riot! Nice work woman!
I love the 1pm group! Thanks for letting me hang with you guys today! That was awesome!
Dr. T, you will never know what you mean to this place! Thank you for everything you do! (Another quiet riot!)
Posted on July 21st, 2010 at 4:08 pm
just one minor detail my precious preggi jessi….they dont make otter houses, they do make otter boxes…..
hey, can you give me a call?
Posted on July 21st, 2010 at 4:11 pm
on the subject of iphones. i have a 3 coupons for a square trade warranty for iphones. normally 125$ for 2 years, on sale for 99$ the coupons only save you $5 so its 94$, but anyway. covers spills, cracks, any kind of damage period. doesnt cover loss or theft. $50 deductible. i’ve had 3 iphones take a swim, so i was excited when they came out with this. ATT approved and apple approved.
squaretrade.com. gosh, i feel like a salesman! sorry.
btw…after 2 months of double pnuemonia, i’m coming back next week to my sweet jess sessions. I’ve missed all you guys.
Posted on July 21st, 2010 at 4:32 pm
Going to hit Combat Crossfit here in KC tonight at 7.. hope I don’t embarrass myself! Yes, Jess… I’ll get you a shirt!
Posted on July 21st, 2010 at 5:10 pm
Row class smashed me, mile run spent me, advanced wod kicked me in the balls…
Great day at Crossfit and I’m pretty sure I can literally say I left a piece of myself there today with the ocean of sweat that was released inside that place.
Posted on July 21st, 2010 at 5:24 pm
19:57 on the run, 95lb on thruster. Then I almost fell over, but what else is new? My couch is calling my name. Also The Real World. Don’t judge.
Posted on July 21st, 2010 at 5:48 pm
Oh, and a big thank you to the Zucchini Fairy too!
Posted on July 21st, 2010 at 5:55 pm
What was the advanced WOD today?
Posted on July 21st, 2010 at 6:10 pm
Back in Feb. I joined came to the newbie class and the 10min wo jessie gave killed me that whole week, the next monday came my first wod my first 400m run I didn’t even make 200m before crawling, month later decided 2 packs of smokes a day wasn’t such a good idea, tonight guess what crossfitters, I ran over 2 mile never stopped running once 24:23 did 3 set 5 each thrusters 105# max, in 30 min. and my first pull ups without band or box because I was so stoked, thanks to everyone tonight, justin great as always, and sam your were my running angel, thank you!
Posted on July 21st, 2010 at 6:33 pm
Brandon
That is OUTSTANDING!! Congratulations on your progress! Thats so inspirational!!
Posted on July 21st, 2010 at 7:03 pm
21:50 on the run. I hate running sssssooooo much. Got 175 for 5 reps and then 195 two times and then was to tired to keep going. Good skills class to Mellisa you are awesome. See everyone tomorrow.
Posted on July 21st, 2010 at 7:07 pm
Brandon,
Big congrats my friend! So when we tell ya “I promise, it’s worth every miserable moment”, do you believe it now? So proud of you!
Posted on July 21st, 2010 at 7:14 pm
Brian-
Affiliate WOD 3 from the Games:
Two rounds for time of:
Run 300 meters
15 jumps over 28” box
15 dumbbell squat cleans (45/25 lb.)
30 double-unders
15 push-ups (hand must release from floor)
15 GHD sit-ups
30 yard lunge
Posted on July 21st, 2010 at 7:23 pm
The people at Combat CF in Liberty MO are awesome people.. I am always kind of nervous w/people I don’t know but I felt right at home. I didn’t finish last and I didn’t puke so I guess I didn’t embarrass myself too bad
Warmup: 50 double unders but I did 150 singles, 40 squats, 30 pushups, 20 ?, 10 ball slams WOD: 3 rnds 400m run, 20 kte, 10 ttb but my hands are trashed from Monday, so he had me do (20) 1-1-1-1 leg raises and 10 suitcases w/12 lb ball. The cooldown: (4) 100m sprints and some stretching exercises.
Time 19:47
Posted on July 21st, 2010 at 8:43 pm
First off…Jessi, I’m so glad you found it. And at least you can blame it on SuperBaby Gaines. I do things like that with no excuse. Ask any member of my family, except my husband, who will lapse into something like a stress-induced coma after all the panic I’ve caused him over the last seven years.
Brandon, I remember the first time you came in to Crossfit. A huge, HUGE kudos to you on your accomplishment today. It’s no small thing what you did, and what you’ve been doing every time I see you at the box. So glad to have you in our crazy family!!
Mom, you have the heart of a warrior. Love you so much. So proud of you.
And finally…I will cop to being the zucchini fairy. Rest assured there will be more. It might be the most prolific vegetable God put on this earth.
Posted on July 21st, 2010 at 8:43 pm
i stand corrected. just got an email from Punxsutawney Phil. there are otter houses….i should have been more specific to protective electronic gear.
Posted on July 21st, 2010 at 8:47 pm
i should keep my mouth shut. no comments…..
my husband just reminded me that phil wasn’t an otter.
as my meggin says. that is all.
Posted on July 21st, 2010 at 8:48 pm
wow, my body is feeling the work from today! Thanks to Jake, Jessi, Jeremy, Justin and my team today for the verbal pushes…
Matt, we’ll miss you. Take care of yourself over there and we’ll look forward to seeing you again soon. I appreciate the sacrifices that both you and Kelly make to serve our great country!
Posted on July 21st, 2010 at 9:05 pm
Thanks Jeremy!! I always marvel at your crazy mad skills of writing WOD’s. I know you got this one from the games. They should hire you to write WOD’s next year.
Posted on July 21st, 2010 at 9:05 pm
Matt and Kelly,
Our prayers, gratitude and thoughts are with you and your family. Matt thank you for your service, it will be forever appreciated!
Take Care…
Posted on July 21st, 2010 at 9:43 pm
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