CrossFit Spartanburg

SAND IN ALL THE WRONG PLACES

We've got a few houses lined up down in Myrtle Beach (Ocean Lakes) for a little weekend getaway.  We'll be leaving on August 14th (Friday) and heading back the 16th (Sunday).  If you can make it, please confirm with me NO LATER THAN August 4th (Wednesday) so that we can figure out who is staying where and all that other logistical garbage.  Give me a call/shoot me an email/hit me up at the gym if you have any questions.  Bikini Beach Party 2010...DO WORK!
UPDATE:  A Beach WOD with CrossFit Myrtle Beach is in the works for Saturday morning.

 

CHARLIE FOXTROT

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

1 Rope Climb
5 Box Jump Overs (M-24"/F-20")
10 Slam Balls (M-15#/F-12#)
15 Back Extensions
20 Toes-2-Bar
Max Handstand Push Ups (Each rep = 20 seconds off final time)
***Work your way up the ladder.  It looks like this:  1 Rope Climb, 1 Rope Climb, 5 Box Jump Overs, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15 Back Ext, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15 Back Ext, 20 Toes-2-Bar, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15 Back Ext, 20 Toes-2-Bar, Max HSPU.  Time = Final Time - (# of HSPU x 20 Seconds).  HSPUs must be consecutive...***

 
Steph droppin' BOMBS.

 
 

EATIN' SNAKES

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

Front Squat
3-3-3-3-3
Work up to 3RM
Compare results to "CHARMIN ULTRA SOFT"

21-15-9
Row (Calories)
Dumbell Thrusters (M-2 x 50# DBs/F-2 x 30# DBs)

There was a ton of cool shit going down at the gym today.  Here's a recap:
- Glenn's birthday is today (he's 20 something, but we did 41 burpees just to make sure we got 'em all).
- Alex figured out her double unders and knocked out 15 in a row. 
- More than a couple of people (Nila, Graham, Austin, Roland, Joel, Watson, Glenn...if there are more of ya'll out there, post in the comments section) all came within 10# of their original Front Squat 1RM PR and/or matched their original 1RM PR. 
- Austin and Alonso went to war on the 21-15-9 WOD at the end of the 7PM class and put on a show...probably one of the best WODs I have watched in a while...competition brings out the Honey Badger in some people and those two monsters ate some snakes on that one (check out their times).

 
  Nate doing battle with the DB Thrusters.

 

TRUTH CHAIR: I WATCH THE BACHELORETTE

CF Spartanburg Workout of the Day (WOD) - TUESDAY:
Developed by CF324

5 Pull Ups
10 Burpees
x10
Complete 3 Power Cleans (M-185#/F-125#) every 3 minutes until all 10 rounds are complete.

Bess, Stoddard, Breezy, Charlene, and Steve getting in all the work they can before the ol' 3 Minute Monster comes to collect his 3 Power Cleans. 

SAKES ALIVE

CF Spartanburg Workout of the Day (WOD) - MONDAY
Developed by CrossFit.com

400m Run
15 Thrusters (M-135#/F-95#)
x5

 
Godfrey (Josh) getting pissed off and moving shit vertical.

 

I'M DONE COUNTING AFTER THIS ONE

Just wanted to thank all of ya'll for the signed picture frame.  It is definately one of, if not the, coolest gifts ever given to me.  If you haven't signed it, please do next time you are in the gym.  Ya'll are awesome!

 

GOT THAT STAG

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

20 Minute AMRAP:
500m Row
Max Handstand Push Ups
(Once the athlete falls out of a handstand the round ends.  Score total HSPUs.)

Steve at the Pro Football Hall of Fame in Canton, OH.

 

WHAT WOULD PRE DO?

CF Spartanburg Workout of the Day (WOD) - THURSDAY:
Developed by SEALFIT

1 x 800m Run/90 Second Rest
2 x 400m Run/60 Second Rest
4 x 200m Run/30 Second Rest
8 x 100m Run/15 Second Rest
(Score = Total Time - 7 Minutes 15 Seconds)

 
"A lot of people run a race to see who is the fastest.  I run to see who has the most guts, who can punish himself into an exhausting pace, and then at the end, punish himself even more.  Nobody is going to win a 5000m race after running an easy 2 miles.  Not with me.  If I lose forcing the pace all the way, well, at least I can live with myself."
-Steve Prefontaine
 

NOT IN THE JUNGLE

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

"Isa-Grannie"

6 Power Snatches (M-135#/F-95#)
30 Double Unders
6 Clean & Jerks (M-135#/F-95#)
30 Sit Ups
x5

I know a few of ya'll tore your hands up pretty good on Monday.  Here is a great video that shows how to tape your hands up so that you don't miss a workout because you have a boo-boo (insert stupid frowny face).  Check it out, experiment on your own (or with a friend), buy some overpriced tape, and continue doing work SON.

Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.

 

LIGHTS OUT

CF Spartanburg Workout of the Day (WOD) - TUESDAY:
Developed by CF JAX

Within 8 Minutes Complete:
5 Pull Ups
10 Push Ups
15 Squats
x5
With the remaining time, complete a MAX Calorie Row.
***REST 4 MINUTES***
Within 8 Minutes Complete:
3 Deadlifts (M-315#/F-205#)
5 Burpees
x5
WIth the remaining time, complete as many American Kettlebell Swings (M-70#/F-55#) as possible.
***REST 4 MINUTES***
800m Run
(Score the number of calories rowed, kettlebell swings completed, and run time.)

CrossFit Games 2010 Champions..."The Fittest Human Beings On EARTH".  

 

CROSSFIT ADIDAS COMMERCIAL

Check this out...badass CrossFit Games commercial by Adidas featured on the mainsite today.