CrossFit Spartanburg

GOLDEN GOPHER

CF SPARTANBURG WOD WEDNESDAY MARCH 30, 2011

CF Games Open WOD 11.2

9 Deadlifts (155/100)

12 Push Ups

15 Box Jumps (24/20)

AMRAP 15 minutes

Bookmark this post, or download the video, to have for those times...you will know when it is time to watch it again.  This is one gopher who would give a honey badger a helluva fight.

 

FANCY IS THE ENEMY OF FUNCTIONAL

For the sake of my sanity, I am asking the CFS athletes to bring in their Ipods to change the music.  Rules are as follows: NO Lady GaGa, Justin Bieber, Adam Lambert, David Archuleta, Miley Cyrus, Jonas Brothers or John Mayer.  So this pretty much disqualifies Mookie's Ipod.  Sorry!

Or post your requests to comments and we will see what we can do....... 

Crossfit Spartanburg Workout of the Day (WOD)-Tuesday 03/08/2011

"COE"

10 Thrusters (95#/75#)

10 Ring Pushups

X10

*Compare to 08/25/10

 
 
 
 

 

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

 
 

Dear ring dips... I hate you.

CF Spartanburg Workout of the Day (WOD) Friday January 21, 2011

10 Clean and Jerk (135/95)

15 Ring Dips

20 KBS (70/55)

X 3

Rest 5 minutes then:

21-15-9

Goblet Squats (70/55)

Push ups

Floor Sweepers (with bar from first part)

Score is total time minus the 5 minute rest period.

Alpha option- 155/115

HUNTING SABERTOOTH TIGERS

CF Spartanburg Workout of the Day (WOD):

"The Chief"

5 Rounds

AMRAP in 3 Minutes of

3 Power Cleans (M-135#/F-95#)

6 Push Ups

9 Squats

***Rest 1 minute between each round.  Score the total number of rounds completed.***

"The human body was never designed for a sedentary lifestyle, it was created to hunt sabertooth tigers and walk 40 miles a day."  We give you an hour everyday to go primal...DO WORK SON!

More interested in the modern style of primal living?  Check out Mark's Daily Apple.

 TOP 5

Men:  AJ-26, DWill-23, Steve/Justin H-20, Russ-18

Women (65#):  Buggy-24, Simone-20, Stephanie/Haley-18, Monica-17

MORAL NATE

CF Spartanburg Workout of the Day (WOD):

Originated @ CF Houston.

5 Rounds

5 Deadlifts

10 Push Ups

20 Squats

For time.

***Rest***

Max Push Ups in 2 Minutes

12 minute cut-off on this one...meaning if the WOD is not completed in 12 minutes or less you're assigned a DNF so scale your deadlift weight accordingly.  Everybody finished it up today in under 12 minutes so good job scaling.

Big Catto hammering through the DLs.

Never ever become comfortable or satisfied as an athlete.  You can always go heavier, faster, better, more ridiculous...

 TOP 5

Men (275#):  James-4:33, DWill-4:56, Wil-4:57, AJ-5:23, Justin H-6:12

Women:  Leslie(155#)-6:38, Ketner(150#)-5:52, Buggy(145#)-6:03, Kristi(145#)-8:52, Lori(105#)-6:40

CASTLES MADE OF SAND

CF Spartanburg Workout of the Day (WOD):

"Tabata Something Else"

With a constantly running clock, perform 8 Tabata rounds (20 seconds of work followed by 10 seconds of rest) on each of the following movements:

Pull Ups

Push Ups

Sit Ups

Squats

Complete all 8 rounds on each movement before proceeding to the next movement.  Score the total number of reps completed.

The scores from the "Smooth Criminal" WOD from last week have been updated...finally.

There will be no desserts at the Grand Opening (unless you're Geno and count beer as a dessert) so if any of you want to show off your cooking skillz feel free to bring some sweetness.

 TOP 5

Men:  Essman-475, AJ-434, DWill-348, Eric-314, Justin-292

Women(Rx):  Breezy-305

Women(Green Band Pull Ups):  Amber-318, Wanda-309, Lori-296, Ketner-295

BOMBTRACK

CF Spartanburg Workout of the Day (WOD):

Originated @ CF Football.

"The Mooch"

AMRAP in 15 Minutes of

3 Back Squats (M-225#/W-185#)

6 Pull Ups

9 Push Ups

After 3 weeks of CrossFit you should have a pretty clear picture as to what your strengths and weaknesses are.  CrossFit has a funny way of exposing all of us sooner or later.  Most of our WODs don't stretch out much past the 30 minute range, so if you have a little time left over after the WOD start working on the things you need to improve on (pull ups, full range of motion on your squat, medball cleans, push ups, etc.).  Its YOUR gym...use it, mess around on the rings, try out the GHDs, jump on that pull up bar, see what the slosh pipe is all about. 

On that note, full range of motion is ALWAYS more important than how much weight is on the bar, how fast your are going, your times, or the size of the pull up band you are using.  This goes for each and every rep of each and every WOD.  Full range of motion on every rep or the rep doesn't count.  A squat that doesn't bring your butt below parallel is not a squat.  A pull up that doesn't involve your chin getting over the bar is not a pull up.  This is no different from a 200m run not being a 400m run.  Jack and I can't see every rep so be your own critic...don't count bad reps and don't get pissed when we have you do one over because your range of motion was garbage.

TOP 5

Men:  AJ-16, James-13, Daniel "Big Cat" Cleveland-9, Justin-8, Steve-7

Women:  Breezy(185#)-10, Buggy(105#/2" Band)-13, Erin(75#/1.5")-10, Megan(75#/2.5")-12, Wanda(75#/2")-10

BULLS ON PARADE

CF Spartanburg Workout of the Day (WOD):

5 Rounds

15 MedBall Cleans (M-20#/F-14#) or 10 Squat Cleans (115#)

15 Push Ups

10 Knees-2-Elbow

200m Run

For time.

***Rest 5 minutes***

5x40 Yard Sprints

A few recent graduates/athletes from Byrnes High School stopped by today to get a taste of their first CrossFit WOD.  Justin Bright-Florida State Football, Daniel Cleveland-Presbyterian College Football, Breezy Hamilton-USC Softball, and Erin Frost-Wofford Basketball tackled "The Mooch" and showed that Coach Srock (Byrnes High School Strength and Conditioning Coach) produces some phenominal athletes.  

Here's Breezy exploding up out of a deep back squat at 185#.

   TOP 5

Men (10 Squat Cleans):  James-15:38, AJ-17:24, DWill-20:14, Shane-24:34

Men (MedBall):  Wayne-14:14, Justin-15:43, Steve-15:44, Eric-17:35, Bobby-18:40

Women (MedBall):  Buggy-16:37, Ketner-18:42, Rachel-20:51, Kristi-30:04

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