CrossFit-Springfield

“The Vortex”

With a continuously running stopwatch, Run 1.5 Miles (twice around the block from Next Level). At
each minute mark, alternate between 15 Squats and 10 Push ups. So, run for 1 min. At the conclusion of 1 minute, do 15 Squats then resume running. At minute 2, do 10 push ups and so on. Continue in
this fashion until either you have finished 1.5 miles, or you get “Vortexed” (have no time to run after
finishing your Squats or Push ups). If you finish, your time is your score. If you get Vortexed, your
time at the Vortex and your distance completed is your score. If you finish, next time you do this workout, try Vortex +1 (16 Squats & 11 push ups), Vortex +2, Vortex +3 until you find the point at which you do get Vortexed.

Don’t cheat yourself on the Squats & Push Ups- Get the Full Range of Motion!!!

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Navy Seaman Austin Hiracheta, stationed in Oak Harbor, WA, joins us at CrossFit Springfield this week before he returns to duty on Saturday. Austin busted out Monday's WOD as Rx'd in an impressive 25 min. Here, he gets after it with solid form on ring dips. Thanks for your service and all you do for our country Austin!!

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
Keep intake to levels that will support exercise but not body fat. Practice and
train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups,
presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row,
etc, hard and fast. Five or six days per week mix these elements in as many comb-
inations and patterns as creativity will allow. Routine is the enemy. Keep workouts
short and intense. Regularly learn and play new sports.

Here’s the W.O.D:

“Nona”

30-20-10 Rounds for time of:

Hang Power Cleans 135lb/95lb
Deadlifts 135lb/95lb
KB Swings 55lb/35lb
Sprawls (up/downs w/ no push ups)

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It's never to early for kids to understand that there is a right way and a wrong way to perform specific movements inherent to human performance; 9 year old Chandler Jones shows us the right way to overhead squat. Lookin' good buddy!!

For time:

50 Pull-ups/ Jumping Pull Ups
50 Ring Dips/ Dips/ Box Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

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Jay Miller takes a brief moment to ponder whether or not he should keep doing pull ups or just run over and choke his trainer.

“Piss & Vinegar”

3 Rounds For Time of:

21 Sumo Deadlift High Pull- 95/65
21 Floor Clean & Press- 95/65
21 Pull Ups
15 Pistol Squats L
15 Pistol Squats R
15 Weighted Push Ups- 45/25
9 Burpees
9 Box Jumps
9 Double Unders (or 27 skips)

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Benny sittin' up!

FILTHY FIFTY!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (see terms)
Walking Lunge, 50 steps (R/L= 1)
50 Knees to elbows
50 Push press, 45lb female; 75lb male
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders (or 250 regular j. rope skips)

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*Refer to 7/21/08 to compare times

Our buddy James Letchford, owner of CF Laguna Beach, shows us one of his best tricks! Pretty slick, Jimi!

“Chelsea”

20 min, each min begins new round. Recovery at completion of all 30 reps. Go for 20 rounds!

5 pull ups
10 push ups
20 squats

Post comments to comments. Yes, that’s what I said.

“Merry-Go-Round”

Complete as many rounds as possible in 35 min
of the following:

20 Jumping Jacks (clap your hands above head)
15 Air Bicycles R/L=1
10 Bench Press/ weighted Push Ups
20 Walking Lunges (20 steps-NOT R/L=1)
15 Burpees
10 Db Rows R & L
20 KB Swings
15 Mnt. Climbers R/L=1
10 DB Push Press

Post Loads & Total Rounds to Comments!!

Macy Mitchell: Cool, Calm, and Collected as he weathers "Barbara". Keep pushin' us Mr. Mitchell- You've raised the bar!

5 Rounds for time:

10 Thrusters 95/75lb
15 Overhead Squat 75/55lb
20 *Shoulder Press 75/45lb
25 Floor Wipers 135/95lb

*Make sure you know the difference; shoulder press is NOT push press

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TBone Strikes Again!! Tyler broke his previous PR with this 445lb deadlift yesterday!!

 New pics added to Gallery. Check’em out: http://www.crossfit-springfield.com/?page_id=35

“Barbara”

5 Rounds For Time- REST 3 min. Between each round. For you math geniuses;
this means 12 min. is automatically built into the W.O.D. Hopefully we won’t see
anyone post that they got this workout done in 10 min.  

Also, just FYI, remember that Rx’d means just that; you made NO modifications to
the workout. So, if it says Pull-ups and you need to do Jumping Pull-Ups, that’s fine,
but realize you have scaled the W.O.D

Now here she is:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

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Dina Mendola, trainer at CrossFit Milwaukee, demonstrates exactly how to stay in close touch with your offspring.

Learn Something: 12_03_anatomy_physiology 

What's wrong with this picture? If you read the above article, you'd know. Thanks for being our Guinea Pig, Kory!! You're a stud and we love you!!