Sessionst at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Last done on 8/31

3 rds

15 HPC 135/95

15 Burpees

rest three min

3 rds

7 HPC

7 Burpees

11/29/2010

11/29 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

540 Trivia!

25*2=?

100/2=?

48+2=?

Another word for dirty=?

No shower after a CF wod=?

wod you love to hate=?????

Paleo Nutrition Clinic

Team... you need to come to this. not joking. this is really good info. Even if you arent interested in a 'diet'. You will be really suprised with what you learn about what you are putting in your body. And how simple a healthy diet is. 5.30 On Wens. Be there or ....do burpees or something. $35 about 2 hrs. Comes with Recipes

Pride

Just wanted to say how proud I am of the great team that headed to Springfield to do the 5k gone bad.

540 represented.

Jill got 2nd overall for women!

Jessica got 1st in her age group

Daniel got 8th Overall!

ALL of us stayed in the top 1/3 at least if not better. Not bad guys!!!!!

11/28/2010

11/28 Sessions at 8,12,1,2

4K gone bad...(kinda what we did yesterday...)

Run 800M

30 Squat Jumps

Run 800M

30 Hands up push ups Run 800M

10 Burpees

10 Box Overs

10 KB Swings

Run 800M

30 OH Lunges

Run 800M

30 Thrusters

11/26/2010

11/26 Sessions at 8,9,10,11

Turkey Gone Bad

3 5 Min Rounds

Upsy Daisys

Burpee Pullups

Turkish Getups 35/20

Sprints

Rowing

11/25/2010

11/25 Sessions at 8,9,10

Row 800 M

200 DU

One minute squat holds

One minute pullup holds

One minute plank holds

One minute crunch holds

done in any order

11/24/2010

11/24 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30 Last Done on 6/16 15 Burpees then, 3 rds 15 SDHP 115/75 15 Push Press 115/75 then 15 Burpees (only a total of 30 Burpees...done one time only) rest 3 minutes 3 rds 7 C2B Pullups 7 HS Push Ups

Holiday Hours

Please note we will be having special holiday sessions. 11/24 Wednesday: 5.15,6.15,7,8.15,11.30,4.30,5.30 (No 6.30) 11/25 Thursday: 8,9,10 11/26 Friday: 8,9,10,11 Happy Thanksgiving!!!

11/23/2010

11/24

Rest Day!!

5K Gone Bad

Guys!!!! today is the last day to register!!!! We have a small group headed up. So sign up today!

11/22/2010

11/22 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 3 Independant Rounds 15 Back Squats 255/185 15 Jerk/Press 155/105 7 Back Squats 7 Jerk/Press

11/21/2010

11/21 Sessions at 8,12,1,2

No 7 Session

Seven rounds for time of: 5 Handstand push-ups 185 pound Deadlift, 10 reps 10 Chest to bar pull-ups 20 Double-unders

11/20/2010

11/20 Sessions at 7,8,9,10,11 4 rds 50 Squats Run 400 M

11/20/2010

11/20 Rest Day!!

11/18/2010

11/18 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 4 Horsemen 50 Thrusters 115/75 50 Pullups 50 Burpees 50 KB Swings Partition as needed

11/17/2010

11/17 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 12 Min AMRP 3 Power Cleans 205/125 1 Jerks 15 Situps

11/16/2010

11/16 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Last Done on 6/30

8 rds

Run 400 M

7 Front Squats 115/75

7 Pullups

11/15/2010

11/15 Rest Day and Paleo Nutrition Clinic tonight at 5.30 Open to all. Price is $35 Really good info to come and learn about your diet and if it really is 'healthy' or not!

Paleo Nutrition

Team, we will be doing another Paleo Nutrition session on Monday, a rest Day. It will be at 5.30 and take 1 hr + Remember, this is not a 'diet' session as much as a nutritional education session. Learn what foods not only will lower your Fran time, but also help fight off a host of diseases and ailments.

11/14/2010

11/14 Sessions at 8,12,1,2

No 7 session!!!!

4 rds

50 DU

40 Commandos

30 Commando Pushups. (Must keep a straight back, sternum to bar.)

20 DeadLifts 155/115

Run 400 M

11/13/2010

11/13 Sessions at 7,8,9,10,11 ATTN!!! Please no that we will not have a 7 oclock on Sunday moving forward. Back Squats 3-3-3-3 then 12 Min AMRP 5 Push Press 95/65 10 Weighted Lunges 95/65 5 Push Press 10 Box Jumps

Paleo Clinic

Guys its not too late to sign up for the Paleo Clinic on Sat at 1230. I really cant recommend this enough. Even if your not looking to start a 'diet', you will be surprised at the information learned. I started learning about this diet just to get better at CF and then became shocked at how unhealthy our lifestyles have become, even when we are trying to 'eat right'. This will be a great way to educate yourself on what foods really are healthy and what surprisingly isn't. Hope to see you guys there.

11/12/2010

11/12 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Last Done on 5/28

25 KB Swings

Run 800

25 Wall Balls

25 KB Swings

25 Burpees

Run 800

25 KB Swings

11/11/2010

11/10

Rest Day!!!

11/10/2010

11/10 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Last Done on 8/21

12 rds

5 Squat Cleans 155/105

5 T2B

News and Events!!

1) Team, This Thanksgiving there will be a '5K Gone Bad at CrossFit Springfield.

The WOD will be Sat Nov 27th at 9 am. It should be a good time.

You have to register online... so get to crackin! Last Day to register is Nov. 22 It should be a good time and a great way to work off the turkey. Lets show some team spirit and teach the MO boys and girls how its done.

2) Speaking of Turkey... Are you ready to learn the best possible diet for you to live by? This Saturday at 12.30 I will be doing a Paleo Diet Clinic. There you will learn not only the best foods meant for your BODY, but also how these foods will help you in your wods and daily living. You will learn about how MANY diseases and disorders a diet can affect and how much you can better your life by eating the foods nature intended for you to eat.

The price for the clinic will be $35. We will have a sign up sheet at the gym but please feel free to drop in if your schedule allows.

11/9/2010

11/9 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Burpeepalooza 3 rds 5 Burpee Pullups 5 Burpee Box Jumps 5 Upsy Daisys 5 Super Burpees Run 400 M

11/8/2010

11/8 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

WOD 1

25 Snatch and OH Squat - Max weight 95/65

WOD 2

3 rds

30 KB Swings 55/35

25 Wall Balls

20 Pullups

Goodbye Friends!! You will be missed!

11/6/2010

11/6 Sessions at 7,8,9,10,11 Run 800M 50 Back Squats at 135/95 Run 800 M Hey Team, I will be posting more on this later but on Thanksgiving weekend in Springfield there is a race/wod called 5k Gone Bad. Should be fun. Sam brought in some info forms by the cubbies. Check it out!

11/5/2010

11/5 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

DT

5rds

12 Deads

9 HPC

6 Jerks

155/105

Last Done on 4-11

11/4/2010

11/4 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Barbara 5rds 20 Pullups 30 Pushups 40 Situps 50 Squats Rest Three minutest between each round.... a full three minutes. Not 2:45, or 2:57 :) the White woman workout.... Warning! mild language http://http://www.youtube.com/watch?v=0yuFy_qjolU

11/3

Rest Day

11/2/2010

11/2 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Squat Clean 1-1-1-1-1-1

and 6 200 M Rowing Sprints

In order for the clean to be 'counted'. The bar must be received in the fall of the squat. Power clean followed by a front squat is not allowed.

The Rowing sprints will be done througout the session at your discretion.

Score the heaviest weight lifted and the three fastest sprint times.