2-1-12

Skill: L-Hang and L-Pullups

WOD: 21-18-15-12-9 Reps of:
Burpees
Box Jumps 24/20
Kettlebell Swings 55/35

Post time to comments.

"The Olympic Snatch is gymnastics with a bar." - Mark Rippetoe

1-31-12

Strength - 7x1 Clean and Jerk (that means a full Squat Clean with a Push or Split Jerk)

WOD - 4 Rounds of:
20 Pullups
400m Run

Post results to comments.

A good coach always gets to full extension...

"If you'll not settle for anything less than your best,

you will be amazed at what you can accomplish in your lives."

-Vince Lombardi

1-30-12

Skill - Fun with Gymnastic Rings; 15 minutes

WOD - 50-40-30-20-10 Reps of:
Double-Unders
Wallball Shots 20/14

Post time to comments.

GRACE for Tanner
Silver and Gold Medalists

Men's Rx'd: Eric Metcalf and Brian Kieffer

Women's Rx'd: Stacy Ziegler and Amanda Grigsby

Grace For Tanner Update

Thanks to the generosity of our CrossFit community, we raised $5,340.00 for Tanner at CrossFit SoMO today. Representing the local affiliates were CrossFit Natural State, CrossFit Strength and Honor, and CrossFit Springfield. Also, CrossFit West Plains, CrossFit Springfield, CrossFit 417, and CrossFit Dropping Plates ran Grace at their boxes this morning adding up a combined $1,360. That makes a grand total of over Six Thousand Dollars for Tanner and his sister. Without the help and support of our neighbors, we would not have the strength to stand up and help others. I am very pleased to be a part of this community. God bless all of you.

	Prescribed Men's Division
	Name	Affiliation	Time
	Kieffer, Brian	Natural State	1:42
	Metcalf, Eric	Strength&Hnr	2:03
	Vest, Randy	Natural State	2:32
	Cross, Shane	Strength&Hnr	3:07
	Hoss, Matt	CF Springfield	3:31
	Spencer, Casey	Natural State	3:46
	King, Josh	Natural State	4:05
	West, Brock	Natural State	4:37
	Tracy, Ben	Natural State	5:06
	Cole, Walker	Strength&Hnr	5:19
	Prescribed Women's Division
	Name	Affiliation	Time
	Grigsby, Amanda	SoMO	3:39
	Ziegler, Stacy	Natural State	4:29
	Cross, Andrea Gibson	Strength&Hnr	4:32
	Wheeler, Miranda	Strength&Hnr	4:44
	Sanders, Mattie	SoMO	5:12
	Wilcoxson, Melanie	Natural State	5:18
	Clinton, Leslie	SoMO	6:14
	Scaled Men's Division
	Name	Affiliation	Time
	Murray, Connor	Rock On	1:16
	Martin, Ken	SoMO	2:23
	Hines, James	WPHS	2:26
	Martin, Zack	Strength&Hnr	2:53
	Cornish, Rick	SoMO	2:57
	Buckingham, Daniel	SoMO	2:58
	Cornish, Mogan	SoMO	2:58
	Murray, Paul	Rock On	2:59
	Curisi, Luis	Natural State	3:07
	Osgood, Blake	SoMO	3:34
	Curtis, Michael	SoMO	3:53
	Freeman, Greg	SoMO	3:57
	Hale, David	SoMO	4:18
	Harris, Rick	SoMO	4:52
	Kelso, Finis	SoMO	5:02
	Hansen, Luke A.	Natural State	5:21
	Scaled Women's Division
	Name	Affiliation	Time
	Sanders, Laura	SoMO	1:52
	Metcalf, Aimee	Strength&Hnr	2:29
	Wilson, Debbie	Strength&Hnr	2:30
	Freeman, Missy	SoMO	2:32
	Johnson, Sara	SoMO	2:56
	Curtis, Susannah	SoMO	3:09
	Jackson, Sara	Strength&Hnr	3:14
	Cecil, Amy	Strength&Hnr	3:19
	Keehner, Brittney	CF Springfield	3:26
	Buckingham, Martine	SoMO	3:36
	Nichols, Sara Jane	SoMO	3:42
	Cole, Stephanie	Strength&Hnr	3:48
	Cornish, Kelly	SoMO	4:01
	Smith, Nicole	SoMO	4:27
	Buckingham, Kristen	SoMO	4:38
	Tracy, Kelley	Natural State	4:44
	Sullivan, LaDonna	SoMO	4:45
	Hurdle, Alexis	Natural State	4:51
	Freeman, Ashley	SoMO	5:05
	Sharpe, Jackie	SoMO	5:51
	Hoss, Alicia	CF Springfield	7:17

1-29-12

Group WOD - 1pm

We will announce the workout at the box.

1-28-12

WOD - 12pm "Grace For Tanner"
Registration starts at 11:00am and is by donation. Come help us give some to get some....

10 year old Tanner Lager is suffering from Ewing Sarcoma cancer. His condition is terminal. Tanner is currently being cared for by his 23 year old sister, Savanna. They must travel to St. Louis weekly for experimental treatments that could prolong his life for a few years. Without these treatments, Tanner has only a few short months. Tanner is a fighter and despite his condition, he is upbeat and always has a smile. These experimental treatments and the 3 1/2 hour weekly trips to St. Louis are financially devastating for the young 23 year old and her brother. Their mother is in and out of hospitals, unable to care for Tanner, and the father is not a part of their lives. It is a situation that few of us could fathom. Please join us on Saturday, January 28, as we do the workout titled Grace to benefit Tanner. Athlete registration begins at 11am. Registration fee is by donation only and cash prizes will be awarded to the male and female athletes with the lowest Rx'd Grace time. Grace is 30 clean and jerks for time. Rx'd weight is 135# for men and 95# for women. Weights will be scaled to your ability and for your safety. We want everyone who wants to participate to do so, regardless of strength or athletic ability. So, whether it is a weighted barbell or you just want to learn a little about CrossFit and how to clean and jerk by using a PVC pipe, come and join us. Admittance for viewers is free and all donations welcome. Please come and help us support Tanner Lager! Thank you!

1-27-12

Friday - Skill, Strength, or WOD. Your choice.

We need your help setting up for the Grace for Tanner benefit on Saturday. 
There will be a work session starting at 5:00pm Friday night. 
If you can make it, we would appreciate it.

These are the pads for the support columns of the mezzanine level.

 

"Work capacity is to fitness what location is to real estate." - Greg Glassman

1-26-12

Warmup and Mobility

WOD - Complete the following for time:
250m Row then
10,9,8,7,6,5,4,3,2,1 reps of:
Burpees
Deadlift 225/185

Post time to comments.

getting ready to pour some concrete...

"I am building a fire, and everyday I train, I add more fuel. 

At just the right moment, I light the match." - Mia Hamm

1-25-12

Mobility and Warmup

WOD - 5 Rounds of:
  7 Squat Cleans 95/65
14 Kettlebell Swings 1.5 Pood/1 Pood

Post time to comments.

"Confidence is only born out of one thing - demonstrated ability.

It is not born of anything else. You cannot dream up confidence. 

You cannot fabricate it. You cannot wish it. 

You have to accompany it." - Bill Parcels

1-24-12

Skill: Crab Crawl and/or Bridge Walk

WOD: "Jackie"
1000m Row
50 Thrusters 45/45
30 Pullups

Post time to comments.

The new SoMO WOD books are in and free to all members!

"Losing a game is heartbreaking. Losing your sense of excellence or worth is a tragedy." - Joe Paterno

1-23-12

Strength - Find your 1RM Push Press

WOD - 5 Rounds of:
Max Rep Double-Unders (Single-Unders)
Max Rep HSPUs (Strict Pushups)

Post results to comments.

"People with a sense of fulfillment think the world is good, 

while the frustrated blame the world for their failure." 

- Eric Hoffer, The True Believer,  1951.

1-22-12

Partner WOD - 1pm

Complete the following:
20 Snatch Deadlift
Gymnastic movement of your choice
15 Snatch Deadlift + High Hang Power Snatch
Gymnastic movement of your choice
10 Snatch Deadlift + High Hang Power Snatch + Overhead Squat
Gymnastic movement of your choice

Weight to be determined by team members (suggested load would be 70-75% of your 1RM OHS). Try to pair up with an athlete of approximately your ability. While you are doing your barbell work, your partner will complete as many reps as possible (or max reps) of the gymnastic movement. After you finish the barbell work, switch places. Try to complete as many reps as your partner. You may repeat the gymnastic movement for each round or change it up, your choice. Just have fun!

1-21-12

Our Saturday CrossFit Kids class will be canceled due to illness. Thank you for understanding.

WOD - 8am
In honor of Tator-Tot's official graduation from CFK, please join us for the following:
AMRAP in 13 minutes of:
13 Power Snatches 75/45
13 Pushups
Cake will be served after the workout, not before...

Post birthday wishes to comments.

1-20-12

Friday: this is your opportunity to do a WOD you might have missed this week.

The wall is down, but will be reassembled at the new facility!

Hip, Hip, Boule!!

"Boule is Gods' will that  is completely out of our control. The scenes of life that have been set up before time, which we have no control over." -Dr. Gleason Archer

1-19-12

Our Level One trainer, Nicole Smith, was chosen by the CrossFit Journal to be the first trainer in their new spotlight series. As it says in the introduction to the article, "Nicole Scott Smith of CrossFit SoMO talks about life, CrossFit and more. The CrossFit Journal is pleased to present the first in a series of profiles designed to help you get to know some of the best people in our community." It's a wonderful write up and I hope all of you take the time to read it.

You may click the following icon to access the CrossFit Journal.



Or here is a direct link to the free pdf: You Were Saying...With Nicole Scott Smith

Strength: Find your 1RM Thruster 6x1....

WOD: AMRAP in 12 minutes of:
1 Overhead Walking Lunge (L+R=1) 45/25
1 Plate Burpee
2 Overhead Walking Lunges
2 Plate Burpees
3 Overhead Walking Lunges
3 Plate Burpees
4 Overhead Walking Lunges
4 Plate Burpees
5 Overhead Walking Lunges
5 Plate Burpees
6 Overhead Walking Lunges
6 Plate Burpees
7 Overhead Walking Lunges
7 Plate Burpees
8 Overhead Walking Lunges
8 Plate Burpees
9 Overhead Walking Lunges
9 Plate Burpees
....and so on....

Post rounds to comments.

1-18-12

Warmup - Tabata Pushups

WOD - complete the following for time:
50 KB/SDHP or 500m Row
12 High Hang Squat Snatch 95/65
50 KB/SDHP or 500m Row
  9 High Hang Squat Snatch
50 KB/SDHP or 500m Row
  6 High Hang Squat Snatch

Post complaints to comments.

1-17-12

Mobility - 10 minutes

WOD - With one barbell 95/65, complete 1,2,3,4,5,6,7,8,9,10 Reps of:
Deadlift
Power Clean
Push Jerk

Cash Out - 150 Calorie Row

Post WOD and row times to comments.

Billy Adams and crew measure out the foundation. Progress as promised!

1-16-12

Skill - Weighted Pullups

WOD - 3 Rounds of:
10 Wallball Shots 20/14
20 Situps
30 Double-Unders

Post results to comments.

Vernon Davis needed a moment.
Teammates and coaches surrounded him on the 49ers bench moments after his 14-yard touchdown catch proved to be the game-winning play in a 36-32 NFC Divisional Playoff win over the New Orleans Saints.
Davis needed air. He needed space. He needed to collect his thoughts. “I knew it right away that I had to step up and be a factor,” said Davis at the podium once his emotions cooled down. Davis was more than a factor; he was a difference-maker.
With the 49ers trailing by three points with 14 seconds remaining, Davis caught Alex Smith’s pass as well as a big hit from Saints safety Roman Harper. The hit didn’t matter. Davis remained with his back in the red-painted 49ers end zone (a San Francisco playoff tradition) with the ball still in his possession. And once a last-second attempt by the Saints for a touchdown was stopped, the 49ers had done what many outside of the Bay Area thought was unthinkable -- advancing to the NFC Championship game in Jim Harbaugh’s first season coaching in the NFL. "You’re going to live or die in these games,” Harbaugh said. “We lived.”

 - for the full article by Taylor Price, check out the following link:

Davis' Grab Caps Memorable Day

1-15-12

WOD - 1PM

With a partner, complete a 5K row.
The Rub: as one person rows, the other does max rep front squats. Once you max out, switch places. Continue this pattern until you have completed all 5000 meters. Weight for the squats will be based on ability of both athletes.

Post team/time to comments.

And the legacy continues...

Montana to Clark, 1982 - The Catch I.
Young to Owens, 1999 - The Catch II.
Smith to Davis, 2012 - The Catch III.

1-14-12

WOD - 8am

21-15-9 reps of:
Deadlift 165/135
Burpees
Hang Power Clean 75/45

Post time to comments.

Let it go, Let it roll right off your shoulder
Don't you know; The hardest part is over
Let it in, Let your clarity define you
In the end; We will only just remember how it feels

1-13-12

Friday: Make-up Day

What gain have the workers from their toil? ¹⁰I have seen the business that God has given to everyone to be busy with. ¹¹He has made everything suitable for its time; moreover, he has put a sense of past and future into their minds, yet they cannot find out what God has done from the beginning to the end. ¹²I know that there is nothing better for them than to be happy and enjoy themselves as long as they live; ¹³moreover, it is God’s gift that all should eat and drink and take pleasure in all their toil. ¹⁴I know that whatever God does endures for ever; nothing can be added to it, nor anything taken from it; God has done this, so that all should stand in awe before him. ¹⁵That which is, already has been; that which is to be, already is; and God seeks out what has gone by. 
 ^{from Ecclesiastes 3:9-15}

1-11-12

Skill - Strict Pullups

WOD - 3 Rounds of:
400m Run
21 Pullups
12 Box Jumps 30/24

Post time to comments.

It might be a little slick out there tomorrow, so pay attention you Frog-Eaters.
Remember, when the WP/R-7 and surrounding rural schools are closed for snow days,

We will not have morning classes. But, 4:15 and 5:15 classes will remain in session.

1-11-12

Strength - Snatch Deadlift 6x1

WOD - 21-18-15-12-9-6-3 reps of:
GHD Situps
Grasshoppers

Post load and time to comments.

From the NWS-SFG. Who is ready for some snow??

1-10-12

Skill - 15 Muscle-ups (or Muscle-up Progressions)

WOD -
AMRAP in 15 minutes of:
30 Double-Unders
15 Power Snatch 75/55

Post time to comments.

Coach John Fox give Tim Tebow a big hug after Denver's playoff victory.

1-9-12

Strength - You will have 20 minutes to find your 1RM Squat Clean.

WOD - 5k Row.

Post clean load and row time to comments.

CrossFit Kids SoMO style!

1-8-12

WOD - 1PM

"Barbara Gone Bad": As a Team of Four, Complete 5 Rounds of:
1 Minute Max Rep: Pullups
1 Minute Max Rep: Pushups
1 Minute Max Rep: Situps
1 Minute Max Rep: Squats
Rest Three Minutes.

Post teams and reps to comments.

Ready for the concrete footings...

1-7-12

WOD - 8am

Starting with Round 10; 5 Rounds of: Death by Ten meters.

3 minute Rest and orgainizational time.

then 5 Rounds of:
Max Rep Kettlebell Swings (heavy or light; just do the work)
10 Box Jumps 24/20

Post reps and time to comments.

1-6-12

Friday Funday! What have you missed this week? Come find out!
Don't forget, there will not be a CF-Kids class this Saturday, January 7th.

Blake gets in the first HSPU at the new box.

1-5-12

Skill - Ring Dips

WOD - 3x800m Run; rest 3 minutes between efforts.

Post times to comments.

The hole has attracted it's rival. A pile of gravel...

1-4-12

Strength - Back Squat 6x1

WOD - AMRAP in 15 minutes of:
5 Overhead Squats 95/65
10 Burpees
15 Double-Unders

Post squat load and rounds to comments.

1-3-12

We made the CrossFit Affiliate's Page. Check it out....http://www.crossfit.com/cf-affiliates/
Thanks to Lisbeth for publishing this great photo!

Skill - Wall Climbs

WOD - 3 Rounds of:
500m Row
10 Toes Through Rings (or Toes to Bar)

Post time to comments.

Blake, Mary and Susannah doing a barbell yoke walk...

1-2-12

Let's start the New Year with a few PRs!!

Strength - Power Snatch 6x1

WOD - 5 Rounds of:
15 Ring Pushups
10 Deadlift 185/155

Post loads and WOD time to comments.