CrossFit Spartanburg

HAIR OF THE DOG

CF Spartanburg Workout of the Day(WOD):

Max Reps Back Squats in 2 Minutes (M-135#/F-95#)

400m Run

25 Knees-to-Elbow

400m OverHead Carry (M-75#/F-35#)

25 Knees-to-Elbow

400m Farmer's Carry (M-2x55# Kettlebells/F-2x35# Kettlebells)

***3 Burpee penalty to be paid-out at the end of the WOD everytime the barbell/kettlebell is dropped/lowered during the overhead carry/farmer's carry (10 drops = 30 burpees).  Athlete can't move unless weight is locked out overhead on the overhead carry.  Clock stops when the burpees are complete.***

Robert from CrossFit Daytona stopped by this week for a few WODs.  Check out his site and take a look at his WOD programming.  The benchmark WODs are fun and are an awesome way to gauge your progress, but there's nothing like a little homemade programming to keep your body guessing.

It was an awesome day for pictures, and all I managed to get was a shot of Catto's ass...

 

VOICE OF THE VOICELESS

CF Spartanburg Workout of the Day (WOD):

10 Kettlebell Swings (M-70#/F-55#), 100 Yard Sprint, 9 Kettlebell Swings, 100 Yard Sprint, 8 Kettlebell Swings, 100 Yard Sprint...1 Kettlebell Swing, 100 Yard Sprint.

For time.

(Set up two equal sized Kettlebells 100 Yard apart and work your way down the ladder.)

Swing...

 And Sprint...

 TOP 5

Men:  Justin H-6:15, DWill-6:17, Steve-6:30, Robert(CrossFit Daytona)-6:44, Russ-7:17

Women:  Ketner-7:18, Buggy-7:22, Hannah(35#)-7:01, Monica(35#)-7:24, Wanda(35#)-7:35

 

HUNTING SABERTOOTH TIGERS

CF Spartanburg Workout of the Day (WOD):

"The Chief"

5 Rounds

AMRAP in 3 Minutes of

3 Power Cleans (M-135#/F-95#)

6 Push Ups

9 Squats

***Rest 1 minute between each round.  Score the total number of rounds completed.***

"The human body was never designed for a sedentary lifestyle, it was created to hunt sabertooth tigers and walk 40 miles a day."  We give you an hour everyday to go primal...DO WORK SON!

More interested in the modern style of primal living?  Check out Mark's Daily Apple.

 TOP 5

Men:  AJ-26, DWill-23, Steve/Justin H-20, Russ-18

Women (65#):  Buggy-24, Simone-20, Stephanie/Haley-18, Monica-17

COLD ACTIVATED CAN

CF Spartanburg Workout of the Day (WOD):

1-1-1-1-1

Deadlift

Work up to MAX LOAD.

***Rest***

AMRAP in 10 Minutes of

5 Pull Ups

10 Push Ups

15 Squats

You came into the world with no shoes on for a reason...lift barefoot, wash your feet and wipe front to back.

 TOP 5

Men (Deadlift):  AJ-425, Steve-400, Ryan-385, Joel/Wil/Stoddard-355

Women (Deadlift):  Breezy-315, Ketner/Buggy-215, Hannah/Lori-195

Men (WOD):  AJ-14, Wayne-12, Wil-11, Jack-10, Joel-9

Women (WOD):  Breezy-9, Buggy(Blue)-11, Lori(Blue)-6, Hannah(Green)-10, MB(Green)-10

AMERICAN BADASS

CF Spartanburg Workout of the Day (WOD):

"Filthy Fifty"

50 Box Jumps (M-24"/F-20")

50 Jumping Pull Ups

50 Kettlebell Swings (M-55#/F-35#)

50 Knees-to-Elbows

50 Walking Lunges

50 Push Press (M-45#/F-35#)

50 GHD Back Extensions

50 Wall Ball

50 Burpees

50 Double Unders

For time.

This is CrossFit...its not easy, its not comfortable...but there is no better way to get stronger, faster, and more badass.  The "Filthy Fifty" is one of those WODs that nobody really likes but you have to take yourself out to that longer time domain in order to be ready for anything the world (or CrossFit) might throw at you.

 TOP 5

Men:  DWill-27:29, AJ-29:06, Wayne-30:43, Wil-31:48, Matt A-32:49

Women:  Buggy-29:07, Charlene-32:55, Breezy-38:40, Ashley-40:03, Wanda-41:59

WHALE WARS

CF Spartanburg Workout of the Day (WOD):

"Jackie"

1000m Row

50 Thrusters (M-45#/F-35#)

30 Pull Ups

For time.

More than a few of your ripped your hands over the past two weeks.  Check out what Spencer over at CrossFit Dallas Central wrote about hand care (click HERE).  Ripped up hands shouldn't stop your training, but they will make things a little uncomfortable.  Take care of your hands, rub down or shave your calluses, and be smart with the chalk.  Ask Mookie how this feels...

On a positive note, everybody did pull ups today...no ring rows.  In the words of of Adam up at CrossFit Casco Bay..."there is nothing sexier than a girl doing a pull up". 

TOP 5

Men:  AJ-7:19, DWill-9:28, Steve-10:25, Eric-10:27, Justin H-10:43

Women:  Breezy-13:15, Buggy(Blue)-9:58, Lori(Green)-12:07, Ashley(Green)-12:59, Tamara(Green)-16:54

PSYCHO BLAZING SUPERNOVA

CF Spartanburg Workout of the Day (WOD):

1-1-1-1-1

Push Press

Work up to MAX LOAD.

***Rest***

3 Rounds

10 Wall Ball

10 Lateral Jumps (Over and Back = 1)

For time.

We've got babies jumping out all over the place.  Congrats to Shane and Amy, they had Jodi Marie Heinze this morning.

 I definately have a love/hate relationship with the girls at the 8AM class...

TOP 5

Men:  Scott-220, Catto-205, Joel-200, Geno/Steve/DWill-185

Women:  Breezy-125, Charlene/Buggy-95, Ashley-85, Lori/Hannah/Monica-80

BRAVES WIN!

CF Spartanburg Workout of the Day (WOD):

"Josh"

21 Overhead Squats (M-95#/F-65#)

42 Pull Ups

15 Overhead Squats

30 Pull Ups

9 Overhead Squats

18 Pull Ups

For time.

Joel and Marty had a beautiful baby girl this morning, Lael Marie Raines.

And Zane (Wayne's son) learned how to Overhead Squat today...then decided that he was going to find a way to be the youngest dude on the TOP 5 WOD BOARD.  Do work Zane, do work!

ANTHRAX...AND RADIO

CF Spartanburg Workout of the Day (WOD):

1000m Row

THEN

21-15-9

Front Squat (M-135#/F-95#)

Back Extensions

For time.

CrossFit Spartanburg shirts are in...buy 'em up so that we can get some more.  Post any new t-shirt ideas (artwork, quotes, sayings, styles, etc.) on the bulletin board or write them on the pull up bars.

 TOP 5

Men:  AJ-9:35, Joel-12:43, Matt A(115#)-10:29, Wayne(115#)-10:45, Eric(115#)-14:55

Women:  Buggy(85#)-13:47, Charlene(70#)-12:58, Ketner(70#)-13:05, Lori(70#)-13:54, Ashley(70#)-14:10

MORAL NATE

CF Spartanburg Workout of the Day (WOD):

Originated @ CF Houston.

5 Rounds

5 Deadlifts

10 Push Ups

20 Squats

For time.

***Rest***

Max Push Ups in 2 Minutes

12 minute cut-off on this one...meaning if the WOD is not completed in 12 minutes or less you're assigned a DNF so scale your deadlift weight accordingly.  Everybody finished it up today in under 12 minutes so good job scaling.

Big Catto hammering through the DLs.

Never ever become comfortable or satisfied as an athlete.  You can always go heavier, faster, better, more ridiculous...

 TOP 5

Men (275#):  James-4:33, DWill-4:56, Wil-4:57, AJ-5:23, Justin H-6:12

Women:  Leslie(155#)-6:38, Ketner(150#)-5:52, Buggy(145#)-6:03, Kristi(145#)-8:52, Lori(105#)-6:40