CrossFit Spartanburg

A DONKEY AND SOME GOATS

Check out the video our boy Mars put together about CFS HERE (You have to have a CF Journal subscription to see the whole thing).  You can also check out a preview video HERE.  Yet again, Mars puts together a pretty good piece on ol' CFS...must have been that 'shine (watch right around the 7:10 mark) that inspired him.

CFS WOD - Tuesday 1NOV2011

Skill/Strength:
1-1-1-1-1
Push Jerk

METCON:
15-12-9
One Arm (R) KB Clean & Jerk (M-55#/F-35#)
One Arm (L) KB Clean & Jerk
Burpees
Goblet Squats 

Due to the camera battery shitting the bed today...sorry, no pics.

BATTLE ON THE BORDER RECAP

Marty WON the whole dadgum thing! She was in a 3-way tie for 2nd place going into the final WOD (which only included the Top 12 Males and Females).  BATTLE ON THE BORDER FINAL WOD:

4 MIN AMRAP
2 Muscle Ups
4 HSPU
8 KBS (55#)

1 MIN REST

4 MIN AMRAP
7 DB Thrusters (20# DBs)
15' Rope Climb

1 MIN REST

4 MIN AMRAP
Ground-2-Overhead (65#)

The HSPUs stumped her up a little bit in the first AMRAP and the poor wall got to see that business end of our Marty that we all know and love.  But she pulled it back together and absolutely destroyed the last 2 AMRAPs which pushed her to the top of the leaderboard.  She is an awesome competitor and if you haven't had a chance to see her compete outside of CFS...you need too.  Kickass job Marty.  More pics later.

April, Joel and Zo also competed.  This was April's first CrossFit Event and she Cowgirled Up and threw her hat in the ring.  She didn't waste anytime gettin' to work as she was in the first heat of the day and she did awesome...definetly would have made all of you proud.  Zo crushed it as well.  He had to fight back from a rough performance in the first WOD, but wound up finishing in the Top 15.  Joel and I started drinking after our 2nd WOD...we're elite athletes at high BAC levels.  Alex (CFS Press Pass...GTF out of the way) did a great job with the pics and kept us all motivated.

 

 

 

FRIEND ME

CFS WOD - Monday 31OCT2011

Skill/Strength:
Double Unders

METCON:
***PARTNER WOD***
400m Run (Relay)
100 KBS (M-70#/F-55#)
400m Run (Relay)
100 Double Unders
400m Run (Relay)
100 Pull Ups
400m Run (Relay)
100 MedBall Sit Up Partner Throws
400m Run (Relay) 
*One athlete working at a time, with the exception of MedBall Sit Up Throws back and forth

WRIST WRAP BANDIT

CFS WOD - Friday 28OCT2011

Skill/Strength:
Handstand Walking, Handstands, HSPU...basically anything that flips you upside down.

METCON:
UNBROKEN 2.0
4 HSPU
5 Squat Cleans (M-155#/F-105#)
6 Chest-2-Bar Pull Ups
7 KBS (M-70#/F-55#)
x7
*The goal of this WOD is to complete all of the movements in unbroken sets...consecutive HSPUs, touch and go on the Squat Cleans, don't come off the bar on the C-2-Bs, and unbroken KBS

It always seems like Friday's are just lacking when it comes to pictures of CFS athletes and today is no different.  So, let's offer this up to the masses.  ESPN The Magazine has featured a "Body Issue" over the last few years to celebrate amazing high-level elite athletes and...more importantly...their bodies...like with no clothes (don't worry, its tasteful, no dong pics or nip slips...a little bit lot of cleavage and near man nudity though so be careful at work or around the kidos).  We all workout like beasts and watch what we eat for our own reasons: becoming better athletes, performing better at a specific sport, to be able to have more fun on the weekends (drinking/junk food/etc.), kill stuff easier, our job requires a high level of fitness, or as vain as it sounds...TO LOOK GOOD NAKED.  And wanting to look good naked is nothing to be ashamed of, as a matter of fact its a pretty awesome byproduct of being fit and I am sure whoever gets to see you naked appreciates it.  So enjoy some of what the human bodies of the elite sports world have to offer. ESPN BODY ISSUE 2011.

SILPADA DESIGNS

We are teaming with Brett's Mom (Patti) and Silpada Designs to help raise some additional cash flow meant to offset the costs of traveling to CrossFit events throughout the Southeast.  The average CrossFit event costs anywhere from $50-$100 just to enter...not to mention hotel costs, gas, food, etc.  We're hoping this will encourage more CFS athletes to participate in events like Battle on the Border and put their levels of fitness to the test...all while having a kickass time (just ask anybody who has ever gone to any CF event).  So we're kicking this off with Silpada Designs and every purchase that is made using the link below (instructions below as well) puts some extra muuula in the pot for upcoming CF events.  And I'm no jewelry expert, but this stuff looks pretty sweet.  If there was a girlfriend...she'd probably be getting something from Silpadad, but I digress..  BUY SOME STUFF!

Instructions:
1.  Go to this link - Selpada Designs
2.  Browse around the site and pick out what you want (dudes, there are plenty of chicks at the gym that will help you shop for your Mom/girlfriend/wifey...just ask around).
3.  Select the "CrossFit Party" at checkout

RAINBOWS AND SMILES

***Check out the NEW Feed the Beast post HERE.***

CFS WOD - Thursday 27OCT2011

Skill/Strength:
Hang Snatch

METCON:
5 Hang Snatches (M-95#/F-75#)
10 Ring Dips
20 Air Squats
x5

Tony gets some solid 1-on-1 coaching.

TRASHCAN LID

CFS WOD - Wednesday 26OCT2011

Skill/Strength:
Bench Press
5x5

METCON:
10 Toes-2-Bar
15 Burpee Box Jumps
20 Jumping Slam Balls
x4
*Clock continues running
250m Row
200m Run
x3 

AJ, Coach W, and Joel gettin' it in early in the AM.  Wake yo ass up!

WANT A FREE MONTH AT CFS?

1. Grab one of these cards from the board.

2. Give the card to a friend/family member/girlfriend/boyfriend/life partner/etc.
3. Write your name in the bottom left hand corner of the card.

4. Make the person you gave the card to show up to CFS, sign up for an intro class (they'll pay the $40 intro fee), sign up for a month's membership (at half price with the card), and then continue coming for 3 months.  If they sign up for a 4th month...bing bang bong...free month's membership for you.  I would recommend name calling (Glenn and Austin can help you with this if needed), calling every hour on the hour, threats of violence (Steve and Justin can give you some ideas here), and if you really need to take it to the next level...John Mayer CDs (I don't have any, don't ask).

How will we keep track of this, you ask?  When your prospect shows up for his/her first intro class, we'll take their picture, print it out, hang it up on the "New Members" board (coming soon) along with the card with your name on it, and then we'll watch it for 3 months and see if your newbie stays.

NASTY SLIDER

CFS WOD - Tuesday 25OCT2011

Skill/Strength:
Max L-Sit Hold (3 Attempts)
*Athlete will perform an L-Sit on Parallets for maximum amount of time
**Time ends when feet touch 2x45# plates placed directly under feet

METCON:
1000m Row
9 Back Squats (155#/105#)
750m Row
15 Back Squats
500m Row
21 Back Squats

Mikey won his wrestle off (meaning he is starting for the SMC Wrestling Team as a Freshman at the first match of the season).  He does battle next Tuesday.  More details to follow.

BATTLE ON THE BORDER

We (not sure who all is going...if you are...hit up the comments section and be recognized) are heading to Battle on the Border this weekend up in Charlotte for a throwdown reminiscent of the CF Games Sectionals 2010...if you were there, you know how delicious that was.  If you weren't there, check this out (workouts for Battle on the Border posted after the video):

NC/SC CrossFit Sectionals from Boomer Alred on Vimeo.

WOD 1
12 MIN AMRAP of:
20m Prowler Push (M-230#/F-140#)
7 Power Cleans (M-155#/F-115#)
20m Prowler Push
7 Burpees (Jumping over ABMats)

WOD 2
6 Deadlifts (M-295#/F-205#)
15 GHD Sit Ups
30 Double Unders
x5

WOD 3
5 15m Grass Hill Sprints
30 Wall Balls (20#/14#) @ 10'
30 Over-the-Box Jumps (24"/20")
4 15m Grass Hill Sprints
25 Wall Balls
25 Over-the-Box Jumps
3 15m Hill Sprints
20 Wall Balls
20 Over-the-Box Jumps

FINAL WOD TBD (Top 12 Athletes) 

NC/SC CrossFit Sectionals from Boomer Alred on Vimeo.