CrossFit Spartanburg

THE MORE IT HURTS, THE BETTER IT FEELS

CF Spartanburg Workout of the Day (WOD):

30-20-10

Deadlifts (M-225#/F-155#)

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

Burpees

For time.

PRIMARILY PRIMAL

CF Spartanburg Workout of the Day (WOD):

AMRAP in 30 minutes

10 Step Ups

10 Wall Ball

10 Burpees

200m Run

EVERYTHING ZEN

CF Spartanburg Workout of the Day (WOD):

10-8-6-4-2

Sumo-Deadlift High Pull

Hang Power Clean

Push Press

For time.

CHOCOLATE MARTINI

CF Spartanburg Workout of the Day (WOD):

"Barbara"

5 Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

3 Minute Rest

For time.

Staring down the barrel of 100 Pull Ups, 150 Push Ups, 200 Sit Ups, 250 Squats, and a rainy weekend...awesome.

 

MOVE HEAVY STUFF FAST

CF Spartanburg Workout of the Day (WOD):

1-1-1-1-1-1-1

Clean

Work up to MAX LOAD.

I think everybody has a pretty clear understanding now of the difference between a power clean and a squat clean (a squat clean meaning you are receiving the weight in a full squat, not power cleaning it and then squatting).  When it comes to moving seriously heavy weight from the ground and racking it on your shoulders, the most effective way to do it is the squat clean.  Big shrug, Commit to the squat, pull yourself under the bar, rip the elbows through, and front squat like a beast.  There's a reason the good lord blessed you with two thundertrunk legs and a big ol' booty...they were made to move heavy stuff...drop those hip, embrace the squat, and let them do their job.

MIND YOUR HELM

CF Spartanburg Workout of the Day (WOD):

2 x 2 minute rounds at each of the following stations with a 1 minute rest between rounds:

Row (Cal)

Burpees

Farmers Carry (30ft = 1 lap)

Push Ups

***Both rounds are completed at each station before moving on to the next movement.  Score total reps/laps/cals.***

Here's a hint for tomorrow's WOD...

NINJAS LIVE IN YOUR ATTIC

CF Spartanburg Workout of the Day (WOD):

"Nicole"

AMRAP in 20 Minutes

400m Run

Max Pull Ups

***Start the WOD with a 400m run, complete as many pull ups as possible without touching the ground or falling off the bar.  Once the max number of pull ups is reached, head out for another 400m run.  Score total number of pull ups.***

The pull ups are starting to look good, people are leaving the bands behind everyday, the grey bands are starting to get lonely, and Scott fixed the pull up bar so that it doesn't shake like Amy Winehouse in rehab.  Good fun today with the slosh pipes today too.  Feel free to work some core in throughout the week using those.  Now check this out...

SCENE ON 7 CLIP

In case you missed it last night, here is the clip from Scene on 7 featuring CrossFit Spartanburg.

Fellas back me up on this, Kimberly Kelly is waaaaay to hot to be doing P90X.

RUN TO THE PLAYGROUND FREE2PLAY 5K RUN

This Saturday (September 26th) there will be a 5K Run to the Playground to raise a little cash for Spartanburg's first "Boundless Playground" which is overflowing with awesomeness.  These guys are building a playground designed for children with physical setbacks.  The run is going to start at 8AM Saturday morning kicking off at the North Spartanburg Baseball Complex.  $25 and you can register at the race.  Its a really cool cause and as good of a reason as any to get off your ass Saturday morning and DO WORK SON!

MUDDY MINI CRUSH

CF Spartanburg Workout of the Day (WOD):

30 Curtis P's (M-95#/F-65#)

For time.

***Curtis P = Hang Squat Clean, Right Lunge, Left Lunge, Push Press***

Curtis P's...gotta love 'em.  Feel free to spew hate and discontent in the comments section.  And on a side note, there were more than a couple of you who asked "what's the penalty for putting the weight down?"...you sick puppies.