CrossFit-Springfield

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W.O.D Friday 9/30/11

Posted by jeremy On September - 29 - 2011

Strength

Split Jerk 1-1-1-1-1-1-1

For inspiration, here’s a recent video of our good friend, Jake Howard, of team CrossFit Valley Park in St. Louis (8th Place at the 2011 Reebok CrossFit Games), split jerking 300lb at a BW of 170lb for a new personal record. Strong work, Jake! Great job!

Conditioning WOD

For Time:

20 reps, Front rack to Overhead Anyway, 185/115lb
40 KB Swings, 55/35lb
60 steps, Walking Lunges
10 reps, Front rack to Overhead Anyway, 185/115lb
20 KB Swings, 55/35lb
30 steps, Walking Lunges

Post split jerk loads and conditioning WOD times to Comments.

Hello there, beautiful. Allow me to formally introduce you to your soul-mate: The York Women’s North American Needle Bearing Olympic Barbell. They arrived last week and have been looking mighty lonely (but, ohhh…so fine) sitting in the corner waiting for someone like you to come along and lift them. We’ve had the itch to let you use them but first wanted to brief you on proper care of these bars, and any barbell for that matter. Here are a few considerations to help increase the lifespan of your newest love interest:

1. Don’t ever drop these or any other barbells without bumper plates on them.
2. Do not ever use these new barbell for max load deadlift attempts.
3. After each use, please return the women’s barbells to the rack left of the rear doors at CFS.
4. Don’t even think about talking dirty to these bars; they’re very sensitive.
5. Most importantly, whatever you do, please do not look these bars dead in the eye…they’re mezmerizing.

3..2..1..Have at’em, ladies!!! Enjoy!

Tune into Springfield rock station Q102 today at 11am to hear CFS coach Justin Jones talk about CrossFit Springfield’s 3rd Annual Firefighter’s Challenge on Saturday October 8th!

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18 Responses

  1. Brian Rice Said,

    Hello
    Is it me your looking for?

    Hope this isn’t a precursor to a future WOD lol

    Don’t get me wrong I will rock out to some Lionel jus sayin.

    Posted on September 29th, 2011 at 6:21 pm

  2. Lilly Said,

    I love Lionel… Hmmm

    Posted on September 29th, 2011 at 6:45 pm

  3. Kristy Taylor Said,

    Thank you for the girl bars. In love. ;)

    Posted on September 29th, 2011 at 8:39 pm

  4. Kara Wallace-Racz Said,

    You must really love us!!! <3 I'm so excited!!!

    Posted on September 29th, 2011 at 10:20 pm

  5. Dave H. Said,

    Thankyou for the girl bars. May I use them, since I have freakishly small man hands?

    Posted on September 30th, 2011 at 6:29 am

  6. Jonna Montileone Said,

    Thanks for the shiny new ladies bars! I promise never to talk dirty to them. :)

    Posted on September 30th, 2011 at 7:01 am

  7. Beth M Said,

    Oh Lionel, how I love your ‘fro-mullet, and I know I’ll feel Endless Love for our new girl bars!

    Posted on September 30th, 2011 at 7:33 am

  8. D Holt Said,

    The sad thing is that I am not man enough to use the ladies bars.

    Posted on September 30th, 2011 at 9:03 am

  9. Chance Said,

    Wow!!! That is an incredible lift!!

    Posted on September 30th, 2011 at 9:07 am

  10. Darren Said,

    Relevant: http://imgbit.com/images/1ab96408801304385804.jpg

    Posted on September 30th, 2011 at 9:26 am

  11. Paul S. Said,

    Used 155 # on conditioning. 11:04.

    Posted on September 30th, 2011 at 9:37 am

  12. schroeder Said,

    I agree Chance. Lionel is an incredible lift. I was how ever more impressed by the 300 lb split jerk.

    265 13:08 RX today on WOD.
    Needed this strength WOD for some confidence. Was also nice to get a nooner in. Thanks Coach Shanna and Mary for great coaching at noon.

    Posted on September 30th, 2011 at 1:40 pm

  13. Ryan D. Said,

    Still love the noon wod. Always has been my favorite. 275 split jerk jumped to 305, couldn’t get it. Perhaps another day. 7:18 rx conditioning. Good workout.

    Posted on September 30th, 2011 at 2:43 pm

  14. Brian Rice Said,

    185# SJ one failed attempt 205 but almost got it up there.
    12:00 on WOD at 135#
    Good WOD today and lot of strength exercises.

    Btw I touched the new ladies bars and felt like Dancing on the Ceiling for some reason.

    Posted on September 30th, 2011 at 5:29 pm

  15. Lisa G Said,

    Thank you, thank you, thank you!!!

    Posted on September 30th, 2011 at 6:12 pm

  16. Jessica Howard Said,

    125# (PR!!!) and 13:05@85#. LOVE the ladies bars!! Thanks CFS!

    Posted on September 30th, 2011 at 6:44 pm

  17. jessi Said,

    Ryan, first I must say how proud I am of you. Second, seriously…lay off for just one wod because I think I might have to pull a Tonya Harding on you. Just so I can beat you once! Thought I had ya on this one, but noooooooooo…the Davis did it again!
    Seriously, if any of you don’t know Ryan’s story…you should. He is one of the biggest success stories ever, only through his own hard work and belief in himself. So truly proud of you and your accomplishments! And pissed off. Let me win just one okay?
    Big numbers you guys! Great work! See you tomorrow!!!!!

    Posted on September 30th, 2011 at 6:54 pm

  18. Karen harris Said,

    Misread by PR…. Got 120# on my split jerk, with practice the split is getting easier.
    We are really enjoying the new toys, racks & bars. Thank you!!!!!

    WOD 12:13 @85#, worked on my split, should have tried more weight.

    Posted on September 30th, 2011 at 9:30 pm

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