CrossFit Spartanburg

SLUMP BUSTER

CFS WOD - Friday 29JUN2012

STRENGTH:
5 Front Squats @ 70%
REST 30 seconds
5 MAX Effort Vertical MedBall Throws
REST 1 minute
x4

METCON:
BUY IN = 3 Atlas Stone-2-Shoulder
100m Farmers Carry (M-70# x 2/F-55# x 2)
30 Double Unders
x3
CASH OUT = 3 Atlas Stone-2-Shoulder

 

THRUSTER THURSDAY JUMP ROPE

If you are interested in buying a speed rope and getting in on a bulk order so you don't nailed with high shipping, read below...Cayce is about to place an order:

"Hey, Everyone! I am going to order speed ropes for anyone who would like one. Tal has ordered some for the gym, but those of you who remember the rant I went on when some special 6am person used mine and broke it (I'm not naming names) will agree that it's best to have your own rope and best to keep it at home until needed. PLUS, my morning classes ROCKED but agreed they could work on double-unders at home for extra practice. So, all you do is put $15 in envelope, in bucket, and put "Thruster Thursday Jump Rope" (because thrusters make anyone BA and because I know a HILARIOUS joke about them...ask me!) by July 2nd and you will get an awesome speed rope. I might can tap into my connections and get your name put on a label to put on the handle FOR FREE or I could carve in your initials with my Swiss army knife scissors...your call. Peace!"
- Cayce

!!! HYDRATE !!!

Its about to get hotter than 2 rats fuuuu...ehh...its about to get hot.  Make sure you are staying hydrated and pouring some water down the main line BEFORE you get to CFS to workout.  Start drinking water early, keep a bottle with you throughout the day, steady intake, easy on the coffee/booze and DO NOT WAIT UNTIL YOU ARE THIRSTY/AT THE GYM TO DRINK.  Hydrate or die.
RULE OF THUMB:  Bodyweight/2 + (20 x # of WODs) = Oz. of H2O per day

TEDDY BEAR HAIR

CFS WOD - Thursday 28JUN2012

SKILL:
15 Minutes of Snatch work
*Focus on the Catch with an emphasis on the Hips (Snatch Balance, Power Snatch, Quick Hip Drills, Etc.)

METCON:
400m Run
15 Ring Dips
10 Hang Squat Snatches (M-115#/F-75#)
x3

EXTRA DOIN' WORK...WORK:
Sledgehammer-2-Tire Beatdown Tabata
(20 Seconds ON / 10 Seconds OFF x 8)

  

MY BUBBLE GUM

CFS WOD - Wednesday 27JUN2012

STRENGTH:
20 Minutes to establish 1RM Push/Split Jerk

METCON:
10  Minute AMRAP:
10 Over-the-Box Jumps (M-24"/F-20")
10 Chest-2-Bar Pull Ups
*Over-the-Box Jumps can be completed by jumping completely over the box OR on the box and then over.

EXTRA WORK:
Pick up something heavy and go for a 400m Run/Walk 

Josh V throwing 315# overhead...and yes, he locked it out.

Jessica H (carrying) and Danielle (getting carried)...not sure if Danielle qualifies as "heavy", but it made for a pretty cool pic.

MAMMARYMADE

CFS WOD - Tuesday 26JUN2012

SKILL:
15 minutes of Jerk (Push/Split) work
*Work explosive hips, speed under the bar, and feet...lots of footwork.

METCON:
"Nasty Girls"
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (M-135#/F-95#)
x3

CORE:
100 ABMAT Sit Ups
(AS FAST AS POSSIBLE)

TEAM CFS - ALLEN AT THE PRIMAL GAMES

Allen competed at the Primal Games on Daniel Island this weekend as part of the Affiliate Team from CrossFit Charleston.  They placed 4th out of 20 teams, Allen enjoyed a weekend at the beach, and it seems as though his judge wasn't too hard to look at...win, win, and win.

JOSEPH RAINES

Baby Joseph (made by Joel and Marty) jumped on out into the world this morning.  Everybody is good to go and the Raines Militia is now officially 6 members strong.

WET JEEP RIDE

CFS WOD - Monday 25JUN2012

STRENGTH:
4 Deadlifts @ 75%
REST 30 seconds
4 MAX EFFORT Broad Jumps
REST 1 minute
x5

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT JAX***
200m Run
10 Burpees
15 Wall Balls (M-20#/F-14#)
x4
*Rest 2 minutes between rounds. 

COOLDOWN:
10 Reverse Hypers (Medium Load) 
x4
(NOT FOR TIME) 

WEEKLY CFS CHALLENGE WOD

We are going to start doing a "CFS Weekly Challenge WOD" to push our athletes a little harder, marinate some competitive juices, and have a little fun.  ALL CFS ATHELTES can/will participate.  Some WODs will be able to be completed by any and all...some won't...some will fall in the middle.  The CFS Weekly Challenge WOD will be published on Sunday nights.  Athletes will have until the last class on Friday (6PM) to complete the WOD.  The WOD must be scored by a trainer AND must be done AFTER the athlete has completed the daily CFS WOD.  Winners will be announced Friday night...sometimes there will be a winner's prize pack...sometimes bragging rights are all you win.  3 categories...Male, Female, 40+.  Ya'll have some fun with this...talk a little shit in the comments section, make predictions, coordinate a time for you and your arch nemesis to meet up and go head to head, etc.

25-29JUN2012 CFS CHALLENGE WOD:
10 Rope Climbs
*5 minute cut off
**Score the total number of pulls used to complete the 10 climbs ((time is scored, but only for tie-breaking purposes...low score wins even if their time is slower as long as the 10 climbs are completed within 5 minutes)
***If 10 rope climbs are not completed in 5 minutes = DNF
****Jumping is allowed
*****Athlete must touch the beam at the top for the climb to count