CrossFit Spartanburg

O.E. QUART

CF Spartanburg WOD March 26, 2011

400 meter run

50 air squats

X 4

Compare to 09/29/2010

SUPREME ALLIED COMMANDER

CF Spartanburg Workout of the Day (WOD)-Tuesday 03/01/2011

"The Chief"

AMRAP in 3 minutes of:
3 Power Cleans (135#/95#)
6 Push Ups
9 Squats

Rest one minute and repeat for a total of 5 cycles

*Compare to DON'T TASE ME BRO-05/17/2010 and TAG 'EM AND BAG 'EM-11/23/09

 
 

MY FRIEND OF MISERY

CF Spartanburg Workout of the Day (WOD):

"Cindy"

AMRAP in 20 minutes of

5 Pull Ups

10 Push Ups

15 Air Squats

Make sure you take care of your hands.  Don't let your calluses build up.  Shave them down on the regular and use lotion.  Ask DWill how this feels...

 TOP 5

Men:  AJ-22, James-17, Shane-15, DWill-14, Scott/Wayne-13

Women (2" Band):  Wanda-13, Jennifer-12, Ketner-12, Allison/Megan/Rachel-11

RENEGADES OF FUNK

CF Spartanburg Workout of the Day (WOD):

4 Rounds

200m Run

20 Air Squats

20 Push Press (M-95#/W-45#)

20 Walking Lunges

20 Sit Ups

For time.

It was James' Birthday today so feel free to punch him in the junk thank him for the 20 reps you did today.  Congrats on the birthday bro, now you can...ummm...do the same things you did when you turned 18.  Check out the 405# deadlift he pulled off today...

 A few of you took a walk on the wild side today and did a little more weight that you were comfortable with.  Sometimes you just have to step outside your comfort zone and throw the weight on there, rely on good form, and struggle through a workout in order to take your WODs to the next level.  If you are trying a new weight or going heavier that you usually do, don't worry about your time or making the "TOP 5"...just do your thing, grind through it, and you'll be better for it in the end.

Wil hammering through the WOD today at the Rx weight.

 TOP 5

Men:  James-14:45, DWill-14:57, Aaron-15:47, Mike E-15:49, Scott-17:50

Women:  Buggy-19:29, Hannah-22:13, Megan-22:34, Charlene-22:36, Kettner-24:29

AND IT BEGINS...

CF Spartanburg Workout of the Day (WOD):

AMRAP in 15 minutes of

15 Air Squats

10 Kettlebell Swings (M-55#/F-35#)

5 Burpees

For most of you today was your first CrossFit WOD.  Everybody did awesome, everybody finished...everybody is going to be SORE in the morning.  Stretch tonight before you go to bed and don't sit in your chair all day tomorrow without getting up and moving around at least once every couple hours.  Hydrate.  The workouts don't ever get "easier", you just get faster.

James (Davidson Baseball) and Steve (Spartanburg County K9 Unit) got after it today.  Nice intensity fellas.

Heather, Jennifer, and Wanda showed their ability to crush a WOD and talk...AT THE SAME TIME!

CROSSFIT SEVEN

CF Seven Workout of the Day (WOD):

4 Rounds

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats

50 Double Unders

For time.

I'm in Ft. Worth, TX this week for a little Navy sponsored boondoggle.  Luckily CrossFit Seven is just down the road and Ryan is cool enough to let me train there for a week.

What to do between now and June...SQUAT!

A few of you have emailed me asking what you should be doing between now and June in order to get ready for CrossFit and I think all of you have received the same response...SQUAT!  The squat is the foundational movement for CrossFit and if you can do it correctly/efficiently the other movements will be icing on the cake.  Here are a few videos from CrossFit.com that you can use to start working on your squat.

I'm not a big fan of the music in this one, but Nicole is in it (cue Tal drooling on the keyboard): http://media.crossfit.com/cf-video/CrossFit_AirSquats.wmv

This is a clip from a Level II certification where Andy Stumpf gives a quick explination of the squat: http://media.crossfit.com/cf-video/CrossFitJournal_L2AndyTestSim.wmv

The big thing is to just MOVE.  Get up and run, lift heavy stuff, walk, ride a bike, make whoopie, play sports, get in a fight or two...the list goes on and on.  And keep the emails rolling in with any questions, suggestions, ideas, whatever...the more the merrier.  Can't wait to meet all of you in June!

Tal

Broome High School Air Force JROTC

"Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

For time.

Big thanks to Lt. Col. Rickman over at Broome High School Air Force JROTC for the picture.  These young studs just finished off a hard fought bout with "Murph" (one of the most famous CrossFit Benchmark WODs).  You better watch out Colonel...some would call that corporal punishment.  Good work lady and fellas, get ready for the Grand Opening in July...Fight...Gone...Bad!  Who can break 300?

CF Houston WOD (Feb. 3, 2009)

Workout of the Day (WOD):

5 rounds

20 Pull Ups

40 Push Ups

60 Air Squats

For time.

WARNING:  Do not try and sneak a half assed pullup past this woman.  The chin should be WELL over the bar at the top (as demonstrated below) and arms should be fully extended at the bottom.

   

CF Houston WOD (January 30, 2009)

Workout of the Day (WOD):

4 Rounds

5 Curtis P's

10 Burpees

15 Air Squats

(1 Curtis P = 1 Hang Squat Clean, Left Leg Lunge (bar remians in the rack position), Right Leg Lunge, Push Press.  Here is a little background on Curtis P.)

Wanna sweet talk a CF Houston chick?  You better bring your A game...and track shoes.  Sprints after the 150 Burpee WOD.