The WOD for 10.31.12 is…

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“Freddy Krueger’s Twisted Dream”

21-15-9
KB Swings 70/55
Rolling Burpees

Anyone dressing up for Halloween?

Remember, tomorrow is our LAST 5 A.M. class. Be sure to reschedule accordingly.

Also, we are going to have limited hours on Friday. We will ONLY be running 7 AM and 9 AM classes. A home workout will be posted for those unable to make it in.

Be sure to come check out the madness at HOA at CrossFit Springfield this weekend.

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The WOD for 10.29.12 is….

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Before I post the WOD, we have lots of exciting/not exciting news to post. I will try to post these in order of increasing awesomeness.

First, and the “bad” news. Due to massive lack of interest in our 5 A.M. class, we will be eliminating it after THIS WEDNESDAY. So Halloween will be our last ever 5 A.M. class. We will be happy to add the class back, as soon as we have five member that will show up consistently to this class.

Second, this week we will have limited hours. Monday through Thursday will operate as usual. However, Friday we will ONLY HAVE THE 7 and 9 AM classes, due to the HOA competition. Saturday we will be closed, and we will be back to normal hours on Monday.

Third, you know how we all have those friends that want to come out and try CrossFit but are a little too scared to take the plunge? Well the weekend AFTER HOA, we will be hosting a Q and A session. Bring your friends (and yourself) to have CrossFit explained and questions answered. We are debating on either an early Saturday morning session or a Sunday afternoon session. So ask your friends which would be better for them so we can set up a time!

Fourth, everyone has been asking about starting a strength program. Well lucky for you, we are going to roll out several strength programs to choose from. These will include a Wendler 5/3/1, Linear Progression, Outlaw Training, or Hot Dogs and Cupcakes. Athletes are encouraged to choose one and stick with it for 2 months, leading to a re-test of one rep max just before the Open. We will be expecting some BIG gains. Expect to see your choices rolling out the week of Nov 11.

Fifth, along with the strength, we will also be rolling out a Mobility Course sometime in the near future. Anyone interested in participating, talk to Coach K about what equipment you will need to purchase before hand. Remember, our focus is on health across the lifespan, not athletes with a limited shelf life.

FINALLY your workout is:

25-20-15-10-5*
Burpees
Box Jumps (24/20)

*Athletes will set up Boxes and Burpee stations on opposite sides of the gym. In order to proceed to your station you must perform double kb walking lunges (55/35) from station to station.

So, your first round would look like this:
25 Burpees
Double KB Walking Lunge the length of the gym
25 Box Jumps

The WOD for 10.25.12 is…

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“Coach K’s Pyramid of Despair”

35 Air Squats
30 Sit Ups
25 Push Ups
20 Push Press 65/45
15 Jumps over the Bar 24/20
10 Burpees
Run 400 Meters

* Perform the workout in “Pyramid Style.” This is accomplished by performing a movement, then restarting at the top of the “pyramid” to move onto the next movement. 

It will look something like this:

35 Air Squats
Then
35 Air Squats 
30 Sit Ups
Then
35 Air Squats
30 Sit Ups
25 Push Ups

And so on.

The WOD for 10.23.12 is…

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Skill Day

Got a messy jerk? Need to tighten up your snatch? Did you just giggle when you read both of those things? Come in and lets work on stuff to get you throwing big weights around with ease.

If you feel the need to get a little extra sweat, pick one of the “Girls” to do, OR make your weaknesses a workout. We will be there to help you along the way!

The WOD for 10.22.12 is…

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Memorial WOD
“Chase”

With a partner, perform the following:

1st Quarter – 8 minutes
Both partners run 100 meters
With any remaining time, perform an AMRAP of 20 double unders and 20 pullups, while partners holds a 45/25 plate overhead.

Rest 1 Minute

2nd Quarter – 8 minutes
Both partners run 100 meters
With any remaining time, perform an AMRAP of 20 double unders and 20 kettlebell swings 55/35, while partner holds a deadlift 215/135

Rest 2 Minutes (Halftime)

3rd Quarter – 8 minutes
Both partners run 100 meters
With any remaining time, perform an AMRAP of 20 double unders and 20 wallballs 20/14, while partner holds a 45/25 plate overhead

Rest 1 Minute

4th Quarter – 8 minutes
Both partners run 100 meters
With any remaining time, perform an AMRAP of 20 double unders and a 20 calorie row, while partner holds deadlift 215/135

Overtime
400 Meter run with 45/25 plate. One partner must have plate overhead at all times

*Partners must alternate completing a full round in each AMRAP.

**Reps will not count if plate/deadlift are not being held.

From CrossFit Branson member Melissa Pardeck wrote the following about her son Chase:

On October 22, 1998, Chase Scott Pardeck entered this world! On this day, October 22, 2012, he is celebrating his first heavenly birthday! It is an honor to share a little bit about our hero, our “little taste of heaven” here on earth!
Chase Pardeck was an 8th grade student at Branson Junior High School, Class of 2017 and a proud Branson Pirate! Chase ran a difficult and challenging race the past six years. In 2006, Chase was diagnosed with a brain tumor that eventually took his life on September 4th, 2012. Chase ran his race with Perseverance, Strength, Character & Dignity. He was outstanding in every aspect as a student, a son, a brother, a grandson, a nephew & a friend. He was loved & admired by his family, his teachers & his friends. He loved more than anything being surrounded by people, laughing, joking, playing basketball, video games & just being a kid. But most of all, he loved God and lived his life representing Him. Chase is described as a HERO…a person, despite the great odds against him, who persevered and refused to give up. Chase WON his race & is now cheering us on! Thank you Chase for the lesson to all of us to love deeper, give greater & fight harder! Never giving up!