CrossFit Spartanburg

DON'T FAKE THE FUNK ON A NASTY DUNK

CF Spartanburg Workout of the Day (WOD):

10-20-30

Slam Balls

Jumping Lunges

Overhead Squat (M-95#/F-65#)

Double Unders

Couple of Reminders:

1.  There will only be morning WODs on Friday (July 3rd) and NO WODs Saturday (July 4th).

2.  Tomorrow is the 1st of the month.  Please make your checks payable to "CrossFit Spartanburg" and follow the directions on the blue box sitting on the shelves when you first walk in.

DRANK AND STANK

CF Spartanburg Workout of the Day (WOD):

4 Rounds

400m Run

50 Air Squats

For time.

Perfect WOD to work on your basic squat.  Weight on the heels, butt low, chest up, good lumbar curve...anybody can do it fresh, but when you can do all of that consistantly when your gassed you've got it goin' on.

Megan streaking...

 TOP 5

Men:  Wayne-10:50, Wil-13:00, Todd-13:24, Jack-13:41, AL-13:55

Women:  Stephanie-11:52, Buggy-13:13, Megan-16:00, Rachel-16:12, Charlene-16:51

SNOODLE

CF Spartanburg Workout of the Day (WOD):

"Karen"

150 WallBalls

For time.

Well, I guess this pretty much sums up how everybody felt about that one...

 TOP 5

Men (Rx):  AJ-7:17, Scott-8:04, Joel-9:07, Wil-9:27, Justin-9:30

Women (10#):  Wanda-7:29, MB-9:20, Ashley-9:34, Hannah-9:58, Lori-10:00

AFTER AUGUST

CF Spartanburg Workout of the Day (WOD):

5 Rounds

5 Deadlifts (M-275#/F-185#)

12 Ring Dips

21 Sit Ups

For time.

***Rest***

Max Box Jumps in 1 Minute (M-24"/F-20")

Josh and his band After August are playing in Spartanburg tomorrow night.  Go check them out at PJ's around 11PM or so.  And don't get in there acting a fool...I'm doing a "ride along" with Steve tomorrow night and we'll take you down Starsky and Hutch style.

DWill hammering through ring dips...

And Eric keeping that bar close to his shins on the deadlift...bleed for good technique.

 TOP 5

Men (WOD):  James(Rx)-8:37, DWill(255#)-12:29, Joe(225#)-12:32, Steve(225#)-13:45, Geno(225#)-18:30

Women (WOD):  Kristi(160#)-16:54, Ketner(155#)-9:50, Buggy(155#)-10:16, MB(125#)-10:23, Hannah(125#)-10:24

Men (Box Jumps):  James-55, DWill-43, AJ-36, Geno-30, Steve-27

Women (Box Jumps):  Buggy-24, Ketner-23, Megan-22, Ashley-20, Hannah-19

FIGHT GONE AWESOME

Thanks to everybody who participated in the CrossFit Spartanburg Grand Opening.   CF Houston, CF Alliance, CF Reaction, CF Greer, and LowCountry CrossFit all sent some athletes to wreck themselves with Fight Gone Bad.  There are a ton of pictures floating around from the event...most of them are on the CrossFit Spartanburg Facebook group page so go join the group and check them out.  We'll try and get a photo album up on the site before the end of the week.

AJ (CF Spartanburg) and Kristen (CF Greer) came out on top of the Male/Female Rx divisions.  Awesome job!

SPEEDING THROUGH A SCHOOL ZONE

CF Spartanburg Workout of the Day (WOD):

1-1-1-1-1

Shoulder Press

Work up to MAX LOAD

***Rest***

21-15-9

Push Press (@ 75% of Shoulder Press MAX)

Burpees

For time.

Karen (GameShape CrossFit in Wilmington, DE) stopped by today for a CF Spartanburg WOD and did awesome.  Nothing says 'Welcome to Spartanburg" quite like a few rounds of burpees...now that's hospitality.

 TOP 5

Men:  Bobby-185, Joel/Dan(CF Alliance)-155, Brian(CF Allliance)-150, Trent/Geno "The Legend"-145

Women:  Buggy/Ketner-70, MB/Kristi-65, Meredith/Karen(GameShape CF)-60

TAKE ME TO THE OTHER SIDE

CF Spartanburg Workout of the Day (WOD):

100ft Walking Lunge

21 Sumo Deadlift Highpull (SDHP)

21 Knees-2-Elbow (K2E)

100ft Walking Lunge

18 SDHP

18 K2E

100ft Walking Lunge

15 SDHP

15 K2E

100ft Walking Lunge

12 SDHP

12 K2E

100ft Walking Lunge

9 SDHP

9 K2E

100ft Walking Lunge

6 SDHP

6 SDHP

For time.

 

Some of the 5AM ladies showing that SDHPs will wake you up better than chuggin' a pot of coffee.  Now if I could just wake up enough to call them by the right name maybe I wouldn't get punched in the throat at 5AM...(that's my apology Jessica Jennifer).

 The Four Horsemen of the Pull Up Bar.

 The Sledgehammer "Cooldown"...

 TOP 5

Men (95#):  Wil-16:51, AJ-17:28, Wayne-18:40, Steve/Justin-18:45

Women:  Charlene(55#)-25:25, Ketner(45#)-17:09, Megan(45#)-19:13, Rachel(45#)-23:37, Hannah(45#)-23:51

STRIP MY MIND

CF Spartanburg Workout of the Day (WOD):

1 Mile Run (Time Trial)

***Rest 5 Minutes***

AMRAP in 12 Minutes of

5 Squat Cleans (M-155#/F-95#)

15 GHD Sit-Ups

Steve bringing his hips through the bar on the squat clean.

 And Graham catching the squat clean with strong elbows.

TOP 5

Men:  Wayne-5:25, AJ-5:30, Eric-6:11, Joe-6:26, Bobby-6:30

Women:  Charlene-8:15, Graham-8:40, Amber-8:41, Lori-8:53, Nila-9:38

THIS OLD MAN CAME ROLLING HOME

Congrats to Carlos from CrossFit Houston for finishing the San Juan Solstice 50 Mile Run this weekend.  50 miles...in Colorado...12,000 foot elevation gain...altitudes ranging from 8,600 feet to 13,334 feet...evidently there was a big nasty storm at the top of one of the peaks in the middle of the race...finished it in under 16 hours.  That, my friends, takes big ones...

BOMBTRACK

CF Spartanburg Workout of the Day (WOD):

Originated @ CF Football.

"The Mooch"

AMRAP in 15 Minutes of

3 Back Squats (M-225#/W-185#)

6 Pull Ups

9 Push Ups

After 3 weeks of CrossFit you should have a pretty clear picture as to what your strengths and weaknesses are.  CrossFit has a funny way of exposing all of us sooner or later.  Most of our WODs don't stretch out much past the 30 minute range, so if you have a little time left over after the WOD start working on the things you need to improve on (pull ups, full range of motion on your squat, medball cleans, push ups, etc.).  Its YOUR gym...use it, mess around on the rings, try out the GHDs, jump on that pull up bar, see what the slosh pipe is all about. 

On that note, full range of motion is ALWAYS more important than how much weight is on the bar, how fast your are going, your times, or the size of the pull up band you are using.  This goes for each and every rep of each and every WOD.  Full range of motion on every rep or the rep doesn't count.  A squat that doesn't bring your butt below parallel is not a squat.  A pull up that doesn't involve your chin getting over the bar is not a pull up.  This is no different from a 200m run not being a 400m run.  Jack and I can't see every rep so be your own critic...don't count bad reps and don't get pissed when we have you do one over because your range of motion was garbage.

TOP 5

Men:  AJ-16, James-13, Daniel "Big Cat" Cleveland-9, Justin-8, Steve-7

Women:  Breezy(185#)-10, Buggy(105#/2" Band)-13, Erin(75#/1.5")-10, Megan(75#/2.5")-12, Wanda(75#/2")-10