CrossFit Spartanburg

Daisy or Ellie May?

CFS WOD Thursday August 18, 2011

CF Games Master's Chipper

For time:
10 Handstand push-ups
20 Wall ball shots, 20/14
30 Toes-to-bar
40 Power cleans, 135/95
50 Burpees
60 Sumo deadlift high-pull, 75/55

We were honored to have the friends and family of Capt. John David Hortman at our box today.    The circumstance that brought them here is tragic, yet we saw David's warrior spirit in all of them.  David loved crossfit, and had started sharing it with his friends and family back here at home.  Many of our athletes knew him and from all accounts he was an extraordinary person.  Not just anybody flies the type of helicopter David was in.  Those are reserved for doing especially bad things to especially bad people.  He is a hometown hero and CFS is proud to have meet you all; Joel, Regan, Steve, Phil, DJ.  Our doors are always open for you.

We mourn and pray for that solace and peace that will not come. America has gone dimmer because of the loss of the blazing brightness of these fallen heroes. America will never be the same without them, but a million ghosts in olive drab, brown khaki, blue and gray, camouflage, welcomes them to the Temple of God in Heaven. Freedom, yours and mine has been held in their hands and they have never let us down.

"NIGHT STALKERS DON'T QUIT!"

PURPLE RAIN

 

CF SPARTANBURG WOD TUESDAY APRIL 5, 2011

PARTNER KELLY

Complete the following with a partner

400 m run (both athletes together)

30 box jumps (spilt evenly)

30 wall balls (athlete  1 squats, thorws to target, athlete 2 catches = 1 rep then athlete 2

                        squats throws to target athelte 1 cathces = 2 reps)

X5

*Every 2 Minutes both athletes must complete 5 burpees, regardless of where they are in the workout.

       

10 BURPEES SHORT

How important is strength? Depends on who you ask.  20 years ago the average football lineman weighed 250 pounds and ran a 5.2-second 40-yard dash. This was considered to be nearing the genetic limit for a player. Now running backs that weigh what the lineman used to weigh are running 4.4-second 40-yard dashes.

Just a short time ago, most coaches thought that strength training would cause athletes to become muscle-bound and would be counterproductive to good technique.  We must remember that strength builds the foundation for all other athletic qualities. For example, if you do not possess great relative body strength (strength in relation to your body weight), you will never be able to run fast.

This why I, along with others at CFS train in a strength cycle.  Meaning we work on heavy lifts to be stronger which when coupled with the proper Metcons and programming will make you faster and overall BETTER!  There are several methods for this but the end result is the same.......GET STRONGER.  Myself (Steve) and Justin have created a blog so you can follow our strength cycle and you also get a dose of our rants that might not be appropriate for this site.  Check it out at:

Primal Strength

CF Spartanburg Workout of the Day-(WOD) Friday 03/11/2011

30 Back Squats (Body Weight)

1000m row

30 Burpees

*compare to GREEN DAY....SLAM AWAY 05/10/2010

    
    
 

 

THROUGH YOUR NOSE

CF SPARTANBURG WORKOUT OF THE DAY THURSDAY MARCH 10, 2011

7 G2OH (155/115)

6 Suitcase Lunges(55/35)

7 Burpees

AMRAP 20 mins.

*Lunges are 3 each leg*

BACK IN THE CHAIR

CF Spartanburg Workout of the Day Wednesday March 9, 2011

5 Pullups

10 Burpees

x10

3 Power Cleans every 3 minutes until all rounds complete (185/125)

compare to TRUTH CHAIR: I WATCH THE BACHELORETTE

 

POST PALEO PIZZA PARTY AND PURGE

CF Spartanburg WOD March 7, 2011

50 Double Unders

25 Wall Ball

25 Pullups

25 Deadlifts 225/185

25 Cal. Row

25 Box Jumps

25 DB Push Press 40#/30#

25 GHD Situps

25 Burpee

50 Double Unders The Paleo Test Out was also today : 1RM Back Squat 1 mile run time trial Compare to Deer Wreck Looks like some great results for Paleo 2.0, we will get the results out asap

EMOM makes you want your MOM-E

CF Spartanburg Workout of the Day Monday Feb 21, 2011

10 Curtis P's 95/75

20 Ring Dips

30 Calorie Row

40 Double Unders

50 SDHP

*4 Burpees EMOM* With a running clock begin with 4 burpees and complete all work, doing four burpees every minute on the minute.

ROBOT ARMS

CF Spartanburg Workout of the Day (WOD) Thursday 1/20/11

50 Hang Pwr Snatch (115#/75#)

Every minute on the minute (EMOM) 4 Burpees*

*begin with burpees

This MWOD may help some of you with the broken overhead position, which we see a lot of on the backswing of the kipping pullup.

 

Buck Furpees

CF Spartanburg Workout of the Day (WOD) December 23, 2010

For Time:

100 Burpees

*Alpha Option 150 Burpees*

       

You have all worked hard this year, so enjoy your holiday meals and treats.  Of course some have worked harder than others.

 

TRYING TO STAY CONSCIOUS

CF Spartanburg Workout of the Day (WOD):

5 Rounds

7 Thrusters (M-135#/F-95#)

7 Box Jumps (M-30"/F-24")

7 Burpees

For time.

 TOP 5

Men:  James-9:30, AJ-9:59, DWill-13:45, Justin-13:50, Joel(115#/30")-15:13

Women:  Buggy(65#/20")-10:56, Monica(45#/20")-14:45, Kristi(45#/20")-12:51, Amber(35#/20")-13:03, Lori(55#/14")-19:48