CrossFit Spartanburg

ZOMBIE KILL OF THE WEEK

CFS WOD - Thursday 1DEC2011

SKILL:
Snatch Work

METCON:
3 Squat Snatches (M-135#/F-95#)
5 Burpees
7 Kettlebell Swings (M-70#/F-55#)
9 Stand Ups (M-45#/F-35#)
x5

THROAT CHOP

CFS WOD - Wednesday 30NOV2011

STRENGTH:
3 Deadlifts EMOM for 10 MIN
@ 70%-75% of 1RM

METCON:
15 MIN AMRAP:
15 Box Jumps
5 Muscle Ups

Allen got his first Muscle Up (x10) today.

 

POUR BEER ON 'EM

CFS WOD - Tuesday 29NOV2011

METCON:
"Jackie"
1000m Row
50 Thrusters (M-45#/F-35#)
30 Pull Ups

SKILL:
L-Sit for a total of 90 seconds

GAMEDAY (2ND EDITION - NILA)

Alright, here we go, the 2nd edition of CFS Gameday.  We started things off a couple of weeks ago with "Dr. Stud Kickass". While Nila might not have as striking of an alter-ego name as Dr. Stud Kickass, her story is absolutely amazing...

Most of you know Nila.  She is one of the original CFS athletes, she's a teacher, she does single unders faster than 99.9% of the world's population, and she's run a couple of marathons...oh, and she's 55 years, 6 months, and 19 days old...and she's super proud of that.

What you may not know about Nila is that she is a Cancer Survivor.  A Cancer Survivor that went through the whole kit and kaboodle, to include chemo.  Along with chemo comes a TON of nasty little side effects that, well...suck.  One of these side effects is bone loss leading to osteopenia where the bones become thin and fragile due to a drug called tamoxifen...not good.  Add in the fact that as you get older you bones naturally begin to decrease in density and now you've got a bit of a problem on your hands.  So Nila has to go in for routine bone density tests which, up until now, she hated.

So on this last bone denisty test visit, the nurse came out and told Nila that she was going to have to run the numbers again because the data was a little off.  But the data wasn't off, it just wasn't expected...it was dead on:
- 6.4% increase in spinal bone density/strength
- 5.4% increase in total hip bone density/strength
- 3.6% increase in the neck of the hip bone denisity/strength

Her bone density has INCREASED.  This is not exactly common...not for a lady her age...not for a Cancer Survivor.  So what's Nila's Gameday?  Aside from jumping on 20" boxes, doing olympic lifts, swinging kettlebells, hating burpees, hiking the Appalachian Trail, running marathons, pulling heavy deadlifts, and being an awesome athlete?  Oh, just winning at life and reversing the aging process...after cancer AND chemo at an age that earns her the right to spank you like your mamma should have.

Now I'm not here to say that CrossFit is a miracle drug that cures cancer and wins Super Bowls, but it has been proven that exercise and moving large loads over long distances quickly increases bone density.  Bottom line...Nila is an amazing athlete that, day in and day out, hangs with what she calls the "Young Whipper Snappers" of CFS and the bone data speaks for itself.  Another Gameday, another win.  We love you girl, keep doing work.

MAD D BATTERIES

CFS WOD - Monday 28NOV2011

STRENGTH:
1RM Cluster

METCON:
45 Second AMRAP:
3 Burpees
5 Kettlebell Swings
x5
*45 Second REST between rounds
**Score total reps completed each round

Becky setting up for a serious Cluster bomb.  She finished with 150# overhead.  Fill in the blank:  West _______ Virginia.

BABY BRADLEY IS GONNA BE A GIRL

Josh and Ashley found out tonight that their baby is going to be a girl! Now the wait is on to meet our newest little CFS chick. Ashley was completely against me having anything to do with naming this baby has asked that CFS name her baby and Josh is about 10 beers deep by now, playing "Freebird" on the back porch...naked...and couldn't care less. All ideas and suggestions are welcome in the comment section.

THANKFUL FOR TOILET PAPER

CFS WOD - 23NOV2011

Skill/Strength:
3 x MAX Handstand Hold

METCON:
6 Deadlifts (M-315#/F-185#)
15 GHD Sit Ups
30 Double Unders
x5

Skill/Strenth EXTRA:
50 Ring Dips (Not for time)

New CFS Athlete Kim pulling deads.

SPOON FULL OF MAYO

CFS WOD - Tuesday22NOV2011

Skill/Strength/METCON:
PART 1
Max Dead Hang Pull Ups
Max L-Sit Hold
x4
*2 minute rest between rounds
**Score total reps completed and total time held

REST 5 MINUTES

PART 2
200m Run
1 Clean and Jerk
x8
*2 minutes to complete each round
**Only 1 C&J attempt per round, athlete chooses weight
***Score total weight successfully C&j'd through 8 rounds, missed attempt = 0

WEEKEND OF DOMINATION

CFS straight up REPRESENTED this weekend. Cayce and Justin H took off up to Charlotte, NC on Saturday for the USA Weightlifting Oly Event. Cayce took 1st Place as the OUTSTANDING FEMALE LIFTER AWARD with lifts of 115# (Snatch) and 155# (Clean & Jerk). Justin H couldn't get his ish together on the Clean & Jerk, but he got under 205# on his final Snatch attempt.

Watson, Joel and Alex headed out to HIT CrossFit for the Tactical Strength Challenge. Watson and Alex took TOP OVERALL MALE/FEMALE honors. Joel pulled a 475# Deadlift and cruised into a 3rd place finish.

   
 

And Blake killed some more stuff...

THANKSGIVING SCHEDULE

MONDAY - WEDNESDAY:  NORMAL HOURS
THURSDAY:  CLOSED
FRIDAY:  OPEN GYM 8AM - 11AM
SATURDAY - SUNDAY:  NORMAL HOURS