12-1-09 10 pullups c2b 21 sdhp 21 kb swings21 burpees 10 c2b pullups15 sdhp15 kb swings 15 burpees10 c2b pullups 9 sdhp9 kb swings9 burpees

11-30-09 7x1 Push Press

THANK YOU EVERYONE FOR THE AMAZING GIFT.....CLOCK GONE BAD...COME TO DADDY

AMAZING TURNOUT FOR TURKEY DAY WOD
400M RUN
100 KB SWINGS
90 PUSHUPS
80 DOUBLE UNDERS
70 SDHP
60 TOES 2 BAR
50 LUNGES
40 WALLBALL
30 PULLUPS
20 THRUSTERS
10 BURPEES
400M RUN

REMINDER THAT THERE WILL ONLY BE ONE GROUP WOD AT 9 AM ON THURSDAY....BRING LOTS OF ENERGY AND WANT TO BECAUSE YOUR GONNA NEED IT FOR THE TURKEY DAY CHIPPER!!!



NO WOD FRIDAY

11-25-09 75 medball cleans with wall ball shot for time

11-24-09 FRONT SQUAT 5X5

11-23-09 3 rds 50 squats 25 deadlift 185/115 10 pullups

REDEMPTION

I want to take a few minutes and congratulate one of our Crossfitter's...last spring Erin and I went to Ft. Worth , TX to the Southwest Regional qualifying event.Our first workout there was heavy rowing Grace which is 10 squat clean and jerks, men @ 155 and women @ 105, and 500m rowing for three rounds. There was a 20 minute cutoff for the event. We were in the first heat of the competition and nerves were high. Erin had only clean & jerked that weight one time previous so she had a battle on her hands.
As she tried to get through the last round of clean & jerks the time ran out, and she collapsed...exhausted! She went on to the 2nd workout of the day and competed with everyone of them and out worked most! Her time ran out with 3 burpees left in the event and her hands were bleeding from the 50 chest to bar pullups she just done. Beaten and down we rested the rest of the afternoon.The next day would better...we had the 9 of spades to do 21-15-9 of box jumps, kettlebell swings, and SDHP. It proved to be a perfect workout for her. Many months have passed since then and thought of not finishing the 1st workout has been haunting her since. She told me the other day she wanted redemption. Not having done it since the regionals, she was nervous. We came in after my MRI yesterday and set up for the workout. Her cleans were spot on(she didn't realize I was watching : ) )and the weight was easy...18:22 later she had completed "HEAVY ROWING GRACE" That would have been fast enough to land her a spot in Aromas, CA the place of the 2009 CrossFit Games. People second guess themselves everyday, and everyday we have a chance to prove ourselves wrong. She did not get better at this workout by doing it every week or month...she got better at it by training functional movements that make her core strong enough to handle the load she put on it. As CrossFitters we specialize by not specializing and by being good across the board. If she found a weakness, she warmed up with it. If she needed to work on a specific movement, she practiced before or after her varied workouts. She has made leaps and bounds of improvements as well as every other CrossFitter that trains @ CrossFit SoMo. We have a great community established and it continues to grow. Next time you see Erin, give her an atta girl

11-21-09 GROUP WOD 8 AM SATURDAY 1 PM SUNDAY

11-20-09 REST

11-19-09 5 rounds 30 lunge steps, 30 kb swings, 30 situps

11-18-09 3 ROUNDS OF 35 WALLBALL 35 DOUBLE UNDERS

11-17-09 21-18-15-12-9-6-3 of OHS 65/35 ,pushups, box jumps 24/20

REMINDER TO ALL TAKING CLASSES THAT THERE WILL BE NO 10 AM CLASS....GOING TO GET DIAGNOSIS ON ARM/PECTORAL!!!

I want to say job well done to all who competed and all who came up and supported the teams this weekend at the affiliate challenge held at CrossFit Springfield...as always sportsmanship is a huge accomplishment and the scaled team of CrossFit SoMo won the challenge spirit award. They showed what it was truly all about this weekend and I am very proud of them and the prescribed team as well for giving all they had and then gave a little bit more. There were truly some demanding workouts, and even a couple of pr's were set this weekend so hats off. Also I want to congratulate CF Valley Park for an amazing show of domination throughout the weekend and truly very nice people. As always I have never met a more inspirational and genuine group of people than Crossfitters! It is that which makes me proud to be a part of the community

11-16=09 5k

11-13-09 REST

11-12-09 CLEAN & JERK 7x1

PEEK-A-BOO

11-11-09 AMRAP in 20 of 5 pullups 10 box jumps 200m run

Filthy 50 outside!!! BTW Ladonna,praying wont make the pain go away girl!!!

11-10-09 KAREN 150 wallball shots for time

Thats how you do it!!! K2E SoMo style!!!

11-9-09 TABATA BOTTOM -TO-BOTTOM then 1 mile all out

Filthy 50 !!!

11-8-09 GROUP WOD @ 1

1-6-09 REST

11-5-09 5x5 push press

11-4-09 10,9,8,7,6,5,4,3,2,1 rep rounds of wallball, pullups, burpees

11-2-09 21 deadlift 225/135 25 situps 15 deadlift 225/135 50 situps 9 deadlift 225/135 75 situps

11-2-09 3 rds for time of 30 SDHP 95/65 30 Box Jumps 24/20"