Feb 182011

clean & jerk


clean pulls

3×5 @ 115% of 1 rep max


for time:


-strict knees to elbows


-deadlift (225#/185#)

John J is back to show us young pups how to do pull ups

 Posted by at 12:24 am
Feb 172011

5 rounds for time:

– 400 meter run

– 30 box jumps (24″/20″)

-30 wall balls (20#/14#)

Alexis, John J., Kristin, Paul and Norm on the SDLHP’s


We started a Team for the American Lung Association Stair Climb in Springfield on Saturday March 5th.  Click (HERE) to join our team or make a donation.


The climb is at Monarch Place and we need at least 5 members team but more is wanted!

The deal is we are running up 24 floors/48 flights/ 548 steps to help raise money for the American Lung Association while we all compete to see who can run it the fastest!   After party is right across the street at JTs Sports Pub.

It cost $35 to register and you need to raise at least $100.  I know its a pain to ask people for money but when its for a good cause and good times are included- it’s hard to pass up. 

Contact me if you have any questions about signing up.  We are hoping for a big team!  It’ll be a blast!

 Posted by at 12:05 am
Feb 162011

muscle up


free standing HSPU



for time:


-pull ups

-push press (65#/45#)

Lori and Jason enjoying some sunlight


 Posted by at 12:14 am
Feb 152011



snatch pull

3×5 @ 125% of 1 rep max


5 rounds for time:

-10 sumo deadlift high pull (95#/65#)

-10 ring dips

CRCF Photos

 Posted by at 12:55 am
Feb 142011

This Day in History

5 rounds for time:

-30 kettlebell swing (70#/53#)

-30 burpee

-30 GHD sit up


Daniel Hansen
Marine Staff Sgt Daniel Hansen died February 14th 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). -courtesy of crossfit inc

 Posted by at 12:10 am
Feb 132011

Yesterdays competition at Charles River CrossFit was quite the experience for the 3 teams we sent.  They all did great and I couldn’t be more happy with everyone’s effort and their results!  The atmosphere brought many personal records and the finishing WOD was just that… a finisher. 

Jason: 135# snatch/155# clean & jerk.  Katie: 90# snatch/120# clean & jerk.

Dee: 150# snatch/185# clean & jerk (1st place in both lifts for the females!). Nick: 185# snatch/235# clean & jerk.

Rob: 195# snatch/245# clean & jerk. Lisa: 85# snatch/105# clean & jerk


final WOD (30 minute cut off)

The 100 rep movements were accomplished as a team anyway desired

For Time:

-20 kettlebell swings per person (70#/53#)

-100 overhead squats (95#/65#)

-20 kettlebell swings per person (70#/53#)

-100 box jumps (24″)

-20 kettlebell swings per person (70#/53#)

-100 power cleans (95#/65#)

-20 kettlebell swings per person (70#/53#)

-100 burpees

-20 kettlebell swings per person (70#/53#)


Jason & Katie


Dee & Nick


Rob & Lisa


Post competition picture


Two Hero WOD’s to consider for Open Gym today


This Day in History

Tommy V

for time:

-21 thrusters (115#/85#)

-12 rope climbs (15′)

-15 thrusters (115#/85#)

-9 rope climbs (15′)

-9 thrusters (115#/85#)

-6 rope climbs (15′)

Tommy Valentine

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008. -courtesy of crossfit inc



7 rounds for time:

-15 kettlebells swings (53#)

-15 power cleans (95#)

-15 box jumps (24″)

Jeremiah Wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. -courtesy of crossfit inc

 Posted by at 12:06 am
Feb 122011

7 rounds for time:

-10 sotts press (30#/20# dumbbell) 5 reps per hand

-10 GHD sit ups

-10 burpees


 Posted by at 12:32 am
Feb 112011

as many rounds as possible in 12 minutes

-7 wall ball (20#/14#)

-7 kettlebell swings (70#/53#)

The 6pm crew rocking “Nasty Girls”

 Posted by at 12:29 am
Feb 102011

3 rounds for time:

-50 squats

-7 muscle ups

-10 hang power cleans (135#/95#)


Nasty Girls video


What do you guys think about an online order for the Coconut Water?  The pickup location would be here but the payment would be dealt with electronically.  Below is what it would look like.  Post your thoughts!


This is just a test link!

 Posted by at 12:16 am
Feb 092011

squat snatch

12 x 2 (70% of 1 rep max)

clean & jerk

12 x 2 (70% of 1 rep max)

Light weight blaster yesterday!

 Posted by at 12:48 am