CrossFit Spartanburg

ITS 5 O'CLOCK IN DA MAWNIN'

CFS WOD - Monday 21NOV2011

METCON:
14 Kettlebell Swings (M-70#/F-55#)
300m Row
20 Push Ups
7 Front Squats (M-185#/F-125#)
x3
*Front Squats are taken from the ground, no racks allowed
**15 Minute cut-off

REST 5 MINUTES

6 Minute AMRAP:
9 GHD Sit Ups
5 Ground-2-Overhead (M-50# Dumbbells/F-30# Dumbbells)
2 Rope Climbs

Skill/Strength:
50 Pistols (25 per leg) at athletes own pace/ability level

Wasn't elite...

WEEKEND EVENTS AND MOOKIE'S GEAR

WEEKEND EVENTS:
1. HIT CrossFit (Simpsonville, SC) is hosting the Tactical Strength Challenge on Saturday.  It starts at 10AM, only costs $20 to participate, and can definitely be done with a hangover (see events below).  Get with Joel if you are interested in going, he's heading out there tomorrow.
- 1RM Deadlift
- MAX Pull Ups
- MAX Kettlebell Snatches in 5 MIN

2. Two of our CFS Athletes/Trainers will be competing at the USA Weightlifting Event on Saturday up in Charlotte.  Cayce and Justin H will be showcasing their olympic lifting skills with a 1RM on the Clean & Jerk and Snatch.  This is an official event and will allow them to post official lifts on the national stage.  They are 2 of our strongest athletes and should posts some solid lifts.  Best of luck to both of you...be quick and nasty!

MOOKIE's GEAR:
As we all know, Mookie is out in Nebraska at seminary.  He's started up a CrossFit group out there and they are in dire need of some bumper plates and a kettlebell.  We are looking to send 4 x 45# bumpers, 2 x 25# bumpers, and a 1.5 pood kettlebell out to him.  Its about $400 worth of equipment with shipping and we'll be taking donations at the gym over the next week or so.

HOSE PIPE BEATDOWN

CFS WOD - Friday 18NOV2011

Skill/Strength:
Fat Grip Deadlift
1-1-1-1-1 (Find 1RM)

METCON:
"Diane"
21-15-9
Deadlifts (M-225#/F-155#)
Handstand Push Ups

WITH MY CHAIN ON

CFS WOD - Thursday 17NOV2011

Time Trial:
1000m Row

METCON:
15 MIN AMRAP
10 Pistols
10 Back Ext
10 Chestys 

PUBLIC SERVICE ANNOUNCEMENT

Courtesy of Dr. Stud Kickass:

I feel it is my duty to make a public service announcement.  It is not Christmas people.  Not even close.  Okay, so it is close but not close enough.  I live by very few rules but the ones I have are hard and fast.  Number one don't touch my feet.  Strange I know considering my lack of love for footwear (we'll leave the shoe fetish for Nate).  Number two is there certain things you need to ask permission prior to "touching".  I don't care how far into it you are.  You just don't go there without permission (if this is getting past you I'll explain it in person sometime).  And number 3 is NO CHRISTMAS MUSIC OR DECORATIONS BEFORE THANKSGIVING!  Period.  Don't. No exceptions.

 

Do not let corporate America lure you into thinking it is okay to tacky up your yard just because Halloween is over.  Because it isn't.  It is our responsibility to maintain some sense of tradition and decorum in this country.  It is after all, WE the people.  Take a stand.  As a tradition following, double standard loving, red meat eating, opening the door for women red blooded American male I feel it is my duty and my right to flog the monkey shit, with a 3 foot section of hose pipe (not garden hose you yankee) out of anyone caught humming, singing, whistling a Christmas song prior to the conclusion of Thanksgiving festivities.  Starting today I am forming an Army of sorts.  I ask that you all join me in this fight to keep tradition alive!  Go out and tell your D-bag neighbor to put his/her/their shit away until next Friday.  I will leave some spare three foot sections of hose in the gym for anyone wishing to join my "Guardian Angel's of Christmas" brigade and enact some vigilante justice on the robots who are being mind boned by corporations.

 

And FYI, wish me a Merry Christmas prior to Nov 25th and your marbles will get a free trip up your gut and into your throat courtesy of my grocery store foot.

 

Oh, and Happy Thanksgiving.

 

Dr. Stud Kickass

RELEASE THE KRAKEN

CFS WOD - Wednesday 16NOV2011

Strength/Skill:
L-Sits

METCON:
15 Thrusters (M-95#/F-65#)
15 Ring Dips
15 Overhead Squats (M-95#/F-65#)
15 Pull Ups
x3

Nicole, Scott, Watson, Alex, and Mark Q kickin' off the WOD all organzied and ish.

BIRD FEEDER SNIPER

CFS WOD - Tuesday 15NOV2011

Skill/Strength:
Clusters (Squat Clean to Thrusters)
5 @ 65% of 1RM
5 @ 70% of 1RM
5 @ 75% of 1RM
MAX REPS @ 75% of 1RM

METCON:
20 Wall Balls
3 Rope Climbs
x4 

What's better, Shark Week or Nicki Week?

THROWIN' BONES

CFS WOD - Monday 14NOV2011

Time Trial:
1 Mile Run

METCON:
10 Sandbag Get Ups
10 Box Jumps (M-30"/F-24")
x5 

Nicki rockin' the black fingernail polish...comments welcome.

SWIM WOD 11.2

CFS SWIM WOD 11.2 - 12NOV2011

10 rounds for time:

25 yard swim                                

10 push ups

25 yard walking lunges

 

We will meet at in the lobby of the USC-Upstate Wellness Center at 1100 am.  If you do not know where to go, come by the gym at 1045 to follow us over.  The cost is $5.  Casey W will be hanging out at the gym from 11-12 to watch the kiddos ($5per).  Come and try it out, as always, it is scalable for any fitness level.

HAPPY VALLEY

CFS WOD - Friday 11NOV2011

Skill/Strength:
Muscle Ups

METCON:
"Nate"
20 MIN AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (M-70#/F-55#)

Yet another Friday with nothing but pictures of dudes...I'm not sure who to appologize to, the dudes or the chicks... Either way, enjoy the man-candy.