CrossFit SoMO

2-14-12

2012-02-13T18:48:00.008-06:00

LIMITED SCHEDULE FOR TUESDAY: Noon; 4:15pm and 5:15pm only.
(because of the inclement weather, we will not have morning classes.)

Strength - Shoulder Press 6x1
WOD - 3K Row (all out)

Post results to comments.

Thanks to the City of West Plains Dept. of Water,
we now have a newly installed 1" service line and meter.

Winter Weather Advisory for Monday 2/13/12

2012-02-13T05:37:00.006-06:00

With the cancellation of the local schools, there will be no morning classes today.
We will be having Noon and 4:15pm and 5:15pm classes only!
Both the Ladies Only class and 6:15pm class are canceled.

2-13-12

2012-02-12T14:14:00.000-06:00

Skill - Hand Stand Push Ups or HSPU progressions

WOD - AMRAP in 12 minutes of:
5 Hang Power Cleans 75/55
10 Barbell Walking Lunges 75/55
15 Double-Unders

Post rounds to comments.

Pouring the walls with concrete from Stewart-Morrison Redi-Mix.

2-12-12

2012-02-11T13:42:00.003-06:00

WOD - 1PM "PB&J"

5 Rounds of:
15 Push Press 95/65
15 Barbell Box Steps 24/20
15 Jump Squats

Post results to comments.

2-11-12

2012-02-10T13:58:00.004-06:00

WOD - 8am
4 Rounds of:
10 Thrusters 95/65
10 Toes to Bar

Post Results to comments.

Anyone who would rather take a rest day can join me in Springfield for the simulcast of the Metropolitan Opera's new production of Richard Wagner's Gotterdammerung.

Grane, my steed, greetings! Do you too know, my friend, where I am leading you?
Radiant in the fire, there lies your lord, Siegfried, my blessed hero.
Are you neighing for joy to follow your friend? Do the laughing flames lure you to him?
Feel my bosom too, how it burns; a bright fire fastens on my heart to embrace him,
enfolded in his arms, to be one with him in the intensity of love!
Heiajoho! Grane! Greet your master! Siegfried! Siegfried! See!
Your wife joyfully greets you!

(She has jumped on to the horse and with one bound leaps into the burning pyre.

The flames immediately crackle and flare up high, so that the fire fills the whole space

in front of the hall and seems to seize on this too. When the entire stage appears to be

completely filled with flame, ...the Rhine greatly overflows its banks,

and its waters inundate the area of the fire. ...From the ruins of the place,

which has collapsed, the men and women, in the utmost apprehension,

watch the growing firelight in the sky. When this finally reaches its brightest

there becomes visible the palace of Valhalla,in which the gods and

heroes sit assembled, exactly as Waltraute described them in Act One.

Bright flames seem to set fire to the hall of the gods.

As the gods become completely engulfed by flames, the curtain falls...)

2-10-12

2012-02-09T15:12:00.005-06:00

Friday Funday - Makeup a WOD you missed or try something new.

The song "Limelight" from the 1981 release Moving Pictures, is an autobiographical account of Peart's reservations regarding his own popularity and the pressures with fame. From Permanent Waves onward, most of Peart's lyrics began to revolve around social, emotional, and humanitarian issues, usually from an objective standpoint and employing the use of metaphors and symbolic representation.

2-9-12

2012-02-08T19:27:00.001-06:00

Strength - Find your 1RM Snatch Balance

WOD - 5 Rounds of:
15 GHD Situps
30 Double-Unders

Post results to comments.

"Do you want to know who you are? Don't ask. Act!

Action will delineate and define you."

- Thomas Jefferson

2-8-12

2012-02-07T19:28:00.001-06:00

Mobility - 10 minutes

WOD - AMRAP in 20 minutes of:
20 Grasshoppers
3 Squat Snatches 95/65
1 Wall Climb

Post rounds to comments.


Ready for concrete, 8am Wednesday...

I know nothing grander, better exercise, better digestion, more positive proof of the past,
the triumphant result of faith in human kind, than a well-contested American national election.
-Walt Whitman

2-7-12

2012-02-06T19:50:00.008-06:00

Skill - Gymnastic movement of choice (15 minutes)

WOD - With 13 minutes on a running clock: Start with a 1600m run.
When you return to the box, complete as many Front Squats as possible in the time remaining.
Rx'd weight 135/95. If you need to scale, use 50-65% of your 1RM.

Post reps to comments.

Ladies' classes was a big hit! New friends and old; everyone did great.

Leslie is looking forward to another strong showing on Wednesday. Keep it up ladies!!

getting the walls ready for concrete reinforcing bar (aka - rebar).

"There's nothing wrong with setting goals,

but it doesn't mean a thing

if you don't pay attention to the day-to-day details."

-Coach Don Shula

2-6-12

2012-02-05T15:39:00.002-06:00

Strength - 6x1 Over-Head Squat

WOD - 20 Rounds of 100m Rowing Sprints; 20 seconds rest between rounds.

Post results to comments.

Our first Ladies only class starts

at 5:30pm Monday, 290 North Kentucky Avenue.

The Annex is ready for classes!

2-5-12

2012-02-04T17:29:00.001-06:00

Super Bowl Sunday WOD - 1PM

ROKFIT CYBER SERIES WOD 2 "THE TRIPLET"

10,9,8,7,6,5,4,3,2,1 Reps of:

Pullups (chin must break the vertical plane of the bar)
Dumbbell Ground to Overhead 50/30
Box Jumps 30"/24"

Post time to comments.

Getting ready to start setting the walls.

A truckload of wall forms....

2-4-12

2012-02-03T15:54:00.005-06:00

WOD - 8am

Start With 5 Burpees. (Don't you just hate it when the WOD starts with Burpees....)
Then perform 5 Burpees Every Minute On the Minute
while completing the following in the remaining time:
50 Squats
30 Double-Unders
50 Squats
30 Double-Unders

Post time to comments.

¹⁹ So then, you Gentiles are not foreigners or strangers any longer; you are now citizens
together with God's people and members of the family of God.²⁰ You, too, are built upon
the foundation laid by the apostles and prophets, the cornerstone being Christ Jesus himself.
²¹ He is the one who holds the whole building together and makes it grow into a sacred
temple dedicated to the Lord.²² In union with him you too are being built together
with all the others into a place where God lives through his Spirit.

- Ephesians 2:19-22 (Good News Translation)

2-3-12

2012-02-02T18:40:00.000-06:00

Friday funday! Get in and get some!

2-2-12

2012-02-01T19:32:00.000-06:00

Strength: 5x5 Deadlift

WOD - 3 800m Runs; rest 3 minutes between each run.

"Always be prepared to win. That's what I focus on.

Keep working toward perfection." - Willie Davis

2-1-12

2012-01-31T21:24:00.000-06:00

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

2012-01-30T19:27:00.004-06:00

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

2012-01-29T15:18:00.002-06:00

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

2012-01-28T16:16:00.004-06:00

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

2012-01-28T15:51:00.000-06:00

Group WOD - 1pm

We will announce the workout at the box.

1-28-12

2012-01-27T15:54:00.001-06:00

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

2012-01-26T15:24:00.001-06:00

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

2012-01-25T19:22:00.000-06:00

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

2012-01-24T21:00:00.000-06:00

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

2012-01-23T20:09:00.000-06:00

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

2012-01-22T18:09:00.002-06:00

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

2012-01-21T10:10:00.004-06:00

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

2012-01-20T15:27:00.001-06:00

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

2012-01-19T14:12:00.003-06:00

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

2012-01-18T19:21:00.007-06:00

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

2012-01-17T19:24:00.001-06:00

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

2012-01-16T18:43:00.000-06:00

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

2012-01-15T15:29:00.001-06:00

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

2012-01-14T12:43:00.004-06:00

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

2012-01-13T16:06:00.002-06:00

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

2012-01-12T19:19:00.002-06:00

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

2012-01-11T19:19:00.002-06:00

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

2012-01-10T20:42:00.001-06:00

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

2012-01-09T19:58:00.002-06:00

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

2012-01-08T15:28:00.002-06:00

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

2012-01-07T11:17:00.002-06:00

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

2012-01-06T17:15:00.002-06:00

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

2012-01-05T21:26:00.002-06:00

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

2012-01-04T19:05:00.000-06:00

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

2012-01-03T19:44:00.000-06:00

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

2012-01-02T19:42:00.007-06:00

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

2012-01-01T14:23:00.000-06:00

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.

1-1-12

2011-12-31T16:10:00.000-06:00

New Year's Day is Rest Day.
Classes will restart Monday the 2nd at 6am.

The white boards are ready for a new year of PRs!

12-31-11

2011-12-30T15:24:00.000-06:00

WOD - 8am "New Years' Eva"

5 Rounds of:
800m Run (substitutions: 1000m Row; 200 Double-Unders; 75 Grasshoppers; or 50 Burpees)
30 Kettlebell Swings 70/55
30 Pullups

Post complaints to comments. Enjoy!

The foundation has been dug. We have a hole!

Did you know the hole's only natural enemy is the pile?

12-30-11

2011-12-29T19:05:00.000-06:00

Friday WOD - makeup a Death by... or work on a skill.
Your other option is a little workout we tried out on Thursday night...

Moving dirt at the new location!

12-29-11

2011-12-28T18:52:00.001-06:00

Skill - Handstand Holds

WOD - 10,9,8,7,6,5,4,3,2,1 reps of:
Burpee Box Jumps 24/20
Sumo Deadlift High Pull 75/45

Post time to comments.

Nicole and I watched a great new reality show last night, "Ron and Kim get married".

We hope it runs for many episodes....

12-28-11

2011-12-27T18:51:00.000-06:00

You will have 30 minutes to complete 100 Pullups.
If you finish before time is up, use that as rest time.
At 30:01 we will conclude our Death By December with.......

Death by Ten Meters (we called these shuttle runs in grade school).

Post time for your pullups and rounds for the shuttle runs. Enjoy!

12-27-11

2011-12-26T18:43:00.000-06:00

FYI: The whiteboards will be purged this Friday.
Make sure you have written all your information down...

Warmup - Junk-Yard Dog then Burgener Warmup

WOD - Find your 3 Rep Max Overhead Squat (from the floor).

Post loads to comments.

12-26-11

2011-12-25T18:11:00.002-06:00

Warmup - 20 Burpees

Buy in 1k Row; then immediately followed by Death By.......Push Press 95/65 (from the floor)

The Rub: The clock starts with the row, as soon as you get done with the row, move directly to the push presses. You will start at the top of the next minute. (so if you row your 1k in 3:45, you will start with 5 presses at the top of minute 4; if your row is 5:12, you will start with 7 presses at the top of minute 6.)

Who left this medball out? (here is a clue: look at the drippings in the left corner....)

12-25-11

2011-12-24T15:21:00.000-06:00

Merry Christmas!
Enjoy your Rest Day.

12-24-11

2011-12-23T16:53:00.005-06:00

WOD - 8am The 12 Days of Christmas

There are treats for everyone in this workout!

1. Deadlift 315/205
2. Toes to Bar
3. HSPUs
4. Box Jumps 30"/24"
5. Chest To Bar Pullups
6. Front Squats w/Kettlebell 70/55
7. Kettlebell Swings 70/55
8. Ball Slams 30/20
9. Wallball Shots 25/20
10. Pistols
11. GHD Situps
12. 1200m Run

start with 1 Deadlift; then 2 Toes to Bar, 1 Deadlift; then 3 HSPUs, 2 Toes to Bar, 1 Deadlift; continue just like the song to 12, then all the way back down to 1.

12-23-11

2011-12-22T20:37:00.000-06:00

Friday is makeup day. Or you can come in and get mobile for Saturday's WOD...

12-22-11

2011-12-21T19:38:00.000-06:00

Mobility - 10 minutes

WOD - 4 Rounds
30 Wallball Shots 20/14
10 Pullups

Post time to comments.

US Army victors on Kettle Hill about July 3, 1898

after the battle of San Juan Hill(s).

Left to right is 3rd US Cavalry,

1st Volunteer Cavalry (Col. Theodore Roosevelt center)

and 10th US Cavalry.

12-21-11

2011-12-20T20:53:00.001-06:00

Strength - Front Squat 5x3 (from the floor, 1st rep must be a squat clean)

WOD - 100 Burpees for time...........YEA BURPEES!

Post front squat loads and WOD time to comments.

Remember to put up your equipment after class! Note these are two different Kettlebells.

The offenders were from the 4:15 class; so this time it was not Rick or Rick...

12-20-11

2011-12-19T21:03:00.000-06:00

Warmup - 1,000m Row

WOD - Death By....... Kettlebell Swing 55/35

Post rounds to comments.

a match made in heaven....

12-19-11

2011-12-18T17:52:00.000-06:00

Mobility - 10 minutes

Strength - Barbell Complex 6x1

Post load to comments.

Would anyone else like to see some toys at the new box??

12-18-11

2011-12-17T16:41:00.001-06:00

Team WOD - 1pm

As a team of three, complete the following:

21,000lbs of Deadlifts
100 Pushups
15,000lbs of Cleans
200 Lunges
9,000lbs of Presses
300 Squats

Post teams members/loads/time to comments.

12-17-11

2011-12-16T15:00:00.001-06:00

WOD - 8am
"Annie"

50-40-30-20-10 Reps of:
Double-Unders
Situps

Post time to comments.

After an informal discussion about Beethoven's Ninth today,

I thought I would share Leonard's 2 cents....

12-16-11

2011-12-15T18:28:00.000-06:00

Death by ..... Friday

12-15-11

2011-12-14T19:37:00.001-06:00

It's Nicole's 40th Birthday!

So we will all share some pain doing one of her favorite movements......Man-makers.
For 20 minutes, perform 2 Man-makers Every Minute On The Minute using 20lb Dumbbells.
So that's 40 reps at 40lbs.....get some!

Post birthday wishes to comments.

12-14-11

2011-12-13T18:21:00.002-06:00

Warmup 2k row or 1 mile run

Death by ... thrusters and pullups. 95/65
9 Rounds = Fran

Enjoy!

Post rounds to comments.

12-13-11

2011-12-12T15:20:00.000-06:00

You will have 50 minutes to find the following:

1RM Shoulder Press
1RM Push Press
1RM Push Jerk

Post loads to comments.

This is why we can't have good things - old school version.

12-12-11

2011-12-11T14:27:00.000-06:00

Mobility - 10 minutes

Warmup - 1K Row

WOD - Death By .... Burpees
when you get lapped by the clock, move directly to Death By Air Squats.

Post complaints to comments.

This is why Simon can't have good things....

12-11-11

2011-12-10T16:35:00.005-06:00

WOD -1pm "Come and Go"
With a partner or as a team, complete the following:

21 Reps of Power Cleans 95/65
21 Reps of Box Jumps 32/28
21 Reps of Burpee Pullups

15 Reps of Power Cleans 115/75
15 Reps of Box Jumps 28/24
15 Reps of Chest to Bar Pullups

9 Reps of Power Cleans 135/95
9 Reps of Box Jumps 24/20
9 Reps of Kipping Pullups

Scale accordingly.

Post team/time to comments.

12-10-11

2011-12-09T15:33:00.001-06:00

WOD - 8am

"Carolyn"
With one kettelbell 70/55, complete 5 Rounds of:
10 Goblet Squats (with kettelbell)
20 Kettelbell Swings
30 SHDP (with kettlebell)

Scale accordingly. Post time to comments.

Carolyn plays the role of guinea pig from time to time.

She gets to experience the most heinous workouts before we pass them on to you.

This is one she particularly enjoyed; so it now bares her name.

12-9-11

2011-12-08T13:30:00.000-06:00

Friday is makeup day. Come in and enjoy a few rounds............

God's Presence by Blanche Bridge 2/11/1884

If my path be smooth or rugged, If with thorns or roses strewn
Where I go the Father seeith, And He will leave me not alone
If I take the wings of morning, Far within the silent sea
Even there His hand will lead me, Even there my God will be

Though the gloom of night be round me, Though I cannot see my way
yet the Lord will see and guide me, Because unto Him the night is day
If my thoughts are good or evil, Set me think to hide them not
There is one above all seeing, And He beholdth every thought.

And ever more my eyes beholds me, And all my ways to Him are known
And His loving arms enfolds me, He will leave me not alone.

12-8-11

2011-12-07T18:52:00.001-06:00

Strength - Front Squat 5x3 (from the floor)

WOD - Death By ........ WallBall Shots 20/14

Enjoy!

I'd scrape my toes across the floor
This day's the same as those before
And though inside I'm feeling giddy
Always wrong for never giving myself an uninvaded door

-Shannon Hoon

12-7-11

2011-12-06T19:28:00.000-06:00

Mobility - 10 minutes

WOD - Death By Deadlift (load is 60% of your 1RM)
once you get lapped by the clock, staring with the next minute, move to:
Death By Pushups (release hands at the bottom).

Post loads/rounds to comments.

Magic Fire Music from the Metropolitan Opera's performance of Die Walkure.

12-6-11

2011-12-05T19:36:00.004-06:00

Mobility - 10 minutes

Buy in 2k Row; then immediately followed by Death By Box Jump 20/16

The Rub: The clock starts with the row, as soon as you get done with the 2k, move directly to the box jumps. You will start at the top of the next minute. (so if you row your 2k in 7:45, you will start with 9 box jumps at the top of minute 8; if your row is 13:12, you will start with 15 box jumps at the top of minute 14.)

Post row time/rounds to comments.

North-West corner looking east...

12-5-11

2011-12-04T19:24:00.001-06:00

Mobility - 10 minutes

Conditioning - 1000m Row

WOD - Death By Hang Power Clean 95/65
You know the drill people.....

Post rounds to comments.

maybe warm up with some ring work...

12-4-11

2011-12-03T17:06:00.000-06:00

WOD - 1pm
solo or as a pair, complete the following:

"Hansen"
5 Rounds of:
30 Kettlebell Swings, 2 Pood/1.5 Pood
30 Burpees
30 GHD Situps

Post time to comments.

Marine Staff Sgt Daniel Hansen died February 14th, 2009, in Farah Providence,

Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert,

his younger sister Katie, and his twin brother Matthew (also a Marine).

12-3-11

2011-12-02T15:56:00.002-06:00

There will not be a CrossFit Kids class Saturday, December 3rd.

WOD - 8am
With one barbell (load will be 70% of your 1RM Push Press), complete the following:
5 Rounds of:
Max reps Push Press (from the floor)
Max reps Pullups
Max reps Back Squat (also from the floor)
3 minute rest

Max reps means that you should go to failure on each movement, not just a comfortable number.
Post complaints to comments.

12-2-11

2011-12-01T19:44:00.000-06:00

Makeup day, or maybe try your hand at "Death By Hersey's Kisses"......

Surveying the site...

12-1-11

2011-11-30T19:28:00.000-06:00

Mobility - 10 minutes

Endurance - 1000m Row

WOD - "Death By December" starts with:
Death by Pullups - With a continuously running clock, complete 1 rep the first minute, 2 reps the second, and so on until you cannot complete the designated amount during that minute.

Post rounds and reps to comments.

Billy and the crew from Adams Construction Co. laying out the new box.

11-30-11

2011-11-29T19:27:00.000-06:00

You will have 60 minutes to complete the following reps:
1-10-1-20-1-30 Front Squats

Post loads to comments.

and if you are wondering what to get me for Christmas, 2012;

look no further than http://demonbells.com

I would like the 2 Pood Big Boi.....

11-29-11

2011-11-28T19:19:00.001-06:00

You will have 60 minutes to PR something.......
Your choice. Go Heavy.

Behdad Salimi's world record snatch at 214kg (470lbs).

11-28-11

2011-11-27T14:57:00.002-06:00

1. Wish Rodney and Amanda a Happy Birthday!

2. Skill - Kettlebell Snatch

3. WOD - "Bloody Mary"
    3 Rounds of:
    500m Row
    5 HSPUs (scale: 7 Shoulder Press 75/45)
    10 Overhead Squats 75/45
    15 Pullups

Post time to comments.

Mary I, queen regnant of England & Ireland from July 1553 until her death in November, 1558.

11-27-11

2011-11-26T17:30:00.000-06:00

Team WOD - 1pm

Each member will perform 2-3 movements. Be prepared to work hard and fast!

Blustery......what a great word.

11-26-11

2011-11-25T15:07:00.000-06:00

WOD - 8am
3 Rounds of:
30 Thrusters 45/35
30 Pushups (release at the bottom)
3 Rope Climbs or 500m Row

Post time to comments.

I ran into an old friend of mine today.

He said something that reminded me of an old tune.

"Let me eat when I'm hungry, Let me drink when I'm dry.

Two dollars when I'm hard up, and religion when I die."

Uncle Tupelo from the Blue Note 11/13/92.

I remember this show from their farewell tour...

11-25-11

2011-11-24T18:24:00.000-06:00

BLACK FRIDAY

We will be open for regular classes at 6,7,10 and noon.
Come in and work on your ninja skills.

11-24-11

2011-11-23T15:10:00.001-06:00

Turkey Day Massacre 2011

starts at 4:15pm

Come get some.............turkey.

11-23-11

2011-11-22T19:34:00.000-06:00

WOD: start with mobility, then in the remaining time left, complete the following:
1-10-1-20-1-30 reps of Bench Press or Shoulder Press or Deadlift.

Post loads to comments.

This young man wants to make sure Santa knows that he needs two...

11-22-11

2011-11-21T19:02:00.000-06:00

Skill - Lateral Jumps

WOD - With one bar 95/65; complete 5 rounds of:
5 Squat Cleans
10 Bar Facing Burpees
15 Deadlifts

Post time to comments.

Chase and Justin bonding outside the box.

Note that Justin is working and I am drinking coffee...

11-21-11

2011-11-20T17:28:00.000-06:00

WOD: start with mobility, then in the remaining time left, complete the following:
1-10-1-20-1-30 reps of Thrusters

Post loads to comments.

11-20-11

2011-11-19T11:28:00.000-06:00

WOD - 1PM
"Musical Boxes"
This will be an individual challenge.

11-19-11

2011-11-18T15:20:00.003-06:00

WOD - 8am

4 Rounds of:
40 Reverse Single-Unders (Scale 40 Double-Unders)
20 Medball Clean & Jerk 20/14
10 Toes to Bar

Post time to comments.

Harold P. Lozier killed this 8 point deer-dog near Punkin Center.

Area Department of Conservation agent, A.E. Newman stated "this is the weirdest thing

I have ever seen and I have been to an old soldiers' reunion and two Howell County fairs."

from the Douglas County Gazette, circa 1984.

11-18-11

2011-11-17T19:42:00.000-06:00

Friday Fun-day!

Come work on a skill or makeup a WOD...

Rick left his bar out...BTW, not Doc, the OTHER Rick.

11-17-11

2011-11-16T19:58:00.000-06:00

Fight Gone Bad
3 rounds,
5 movements,
1 minute at each station, accumulating as many reps or calories(row) as you can of that movement,
1 minute rest between rounds

SDHP 75/45
Push Press 75/45
Box Jump 20"
Wallball to a 10' target 20/14
Row(for calories)

11-15-11

2011-11-15T17:33:00.000-06:00

Warm-up: AMRAP in 5 minutes of Medball Situps

WOD: 10,9,8,7,6,5,4,3,2,1 reps of:
Power Snatch 95/65
Box Jump Overs 24/20

Post time to comments.

11-15-11

2011-11-14T19:32:00.000-06:00

Mobility - 10 minutes

WOD - at your own pace, complete the following:

1-10-1-20-1-30 reps of Overhead Squats

Post loads to comments.

11-14-11

2011-11-13T14:46:00.001-06:00

Skill - Reverse Single-Unders

WOD - AMRAP in 15 minutes of:
Hang Power Clean 75/45
Pullups

Starting with 3 reps of each, add three reps per round until time is called.
(ie: 3,6,9,12,15,18,21,24....)

Post load/reps to comments.

11-13-11

2011-11-13T07:07:00.002-06:00

Team WOD - 1pm

11-12-11

2011-11-11T10:03:00.004-06:00

WE WILL NOT HAVE A CrossFit Kids class on Saturday, November 12th.

WOD - 8am
3 Rounds of:
500m Row
10 Dumbbell Push Press 35/25
15 Ballslam-Wallball Shots 25/15
20 Overhead Walking Lunge 35/25

Post complaints to comments.

Karen took First place overall female at the Big Spring 5k with a time of 24:01!

11-11-11

2011-11-10T18:18:00.002-06:00

Make Up Day...

11-10-11

2011-11-09T17:15:00.001-06:00

Strength - Deadlift 1 rep max

WOD - Complete for time:
2 rounds
20 Pushups (release)
30 Squats
20 Pullups
30 Squats
20 GHD Situps
30 Squats

11-9-11

2011-11-08T16:09:00.000-06:00

Strength - Jerk 1 rep max

WOD -21-15-9
Back Squat 135/95
KB Swings 55/35

CF Kids showing their stuff on the soccer field!