Crossfit Spartanburg Workout of the Day (WOD)-Monday 07/11/2011
AMRAP 15 mins.
3 Power Cleans (155#/115#)
5 Ring Dips
7 KBS (70#/55#)
9 Standups (hands behind the head)
ALPHA Option
3 Power Cleans (185#/135#)
5 Ring Dips
7 Banded KBS (55#/35#-blue band)
9 Standups (45#/25# plate overhead)
For all the "out of town" posters, here's a video explaining Standups and the Banded KBS.....(note: I have no idea who the clown is in the 2nd video, it was quick and painless)
CF Spartanburg Workout of the Day (WOD)-Friday 03/04/2011
5 mins. of Wall Ball (20#/14#)
4 mins. of Ring DIps
3 mins. of sprints
2 mins. of Hang Cleans (135#/95#)
1 min. of Pullups
*Add total number of reps for score*
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
CF Spartanburg Workout of the Day (WOD):
"Elizabeth"
21-15-9
Squat Cleans (M-135#/F-95#)
Ring Dips
For time.
Go on YouTube and watch videos of olympic lifters throwing around some serious weight on the Clean & Jerk. What do you notice? All of them drop into a super deep squat in order to catch the weight on the clean. The only way to maximize the amount of weight that you can pull off the ground and put on your shoulders is to pull yourself up under the weight after your initial pull, catch it low, and front squat the hell out of it. Yet another skill to work on before/after workouts during the week and on Saturday mornings.
Justin H catching the bar low...weight back on the heels, crease of the hips down below the knee, chest up, elbows high.
TOP 5:
Men: AJ-8:25, Scott-9:21, Justin H-14:56, Joel-16:10
Women: Steph(CF Alliance)(75#/Purple)-10:00, Ketner(55#/Blue)-9:17, Haley(55#/Blue)-9:36, MB(55#/Blue)-9:42, Charlene(55#/Blue)-12:33
CF Spartanburg Workout of the Day (WOD):
Warm Up/Skill Work: Turkish Get Up
7 Rounds
10 Sumo Deadlift Highpull (M-95#/F-65#)
10 Ring Dips
TOP 5
Men: AJ-7:30, Wayne-8:34, Wil-8:40, Justin-9:31, Eric-10:46
Women: Ketner(55#)-8:06, Buggy(55#)-8:41, Leslie(45#)-7:07, MB(45#)-8:46, Wanda(45#)-11:11
CF Spartanburg Workout of the Day (WOD):
5 Rounds
5 Deadlifts (M-275#/F-185#)
12 Ring Dips
21 Sit Ups
For time.
***Rest***
Max Box Jumps in 1 Minute (M-24"/F-20")
Josh and his band After August are playing in Spartanburg tomorrow night. Go check them out at PJ's around 11PM or so. And don't get in there acting a fool...I'm doing a "ride along" with Steve tomorrow night and we'll take you down Starsky and Hutch style.
DWill hammering through ring dips...
And Eric keeping that bar close to his shins on the deadlift...bleed for good technique.
TOP 5
Men (WOD): James(Rx)-8:37, DWill(255#)-12:29, Joe(225#)-12:32, Steve(225#)-13:45, Geno(225#)-18:30
Women (WOD): Kristi(160#)-16:54, Ketner(155#)-9:50, Buggy(155#)-10:16, MB(125#)-10:23, Hannah(125#)-10:24
Men (Box Jumps): James-55, DWill-43, AJ-36, Geno-30, Steve-27
Women (Box Jumps): Buggy-24, Ketner-23, Megan-22, Ashley-20, Hannah-19
CF Spartanburg Workout of the Day (WOD):
21-15-9
Push Press
Ring Dips
Burpees
Row (Calories)
For time.
A few pics from yesterday:
Joel rolling up on the Knees-2-Elbow...
Everyday, when the lion wakes up, he thinks to himself "self, if I am faster than the fastest gazelle today I will not to go bed hungry". And everyday, when the gazelle wakes up, he thinks to himself "self, if I am faster than the fastest lion I will live at least one more day". And the moral of this story is...come morning time, whether lion or gazelle...that ass better be running.
Everybody was kung-fu fighting...
TOP 5
Men: Scott (135#)-12:55, James (135#)-14:24, Shane (135#)-15:01, AJ (115#)-13:35, Daniel "Big Cat" Cleveland (115#)-15:48
Women (Ring Dips): Breezy (65#)-17:20, Erin (45#)-17:36
Women (Parallel Dips): Buggy (55#)-15:01, Ketner (55#)-15:11, Hannah (45#)-15:27, Wanda (45#)-15:39, Megan (45#)-15:45
CF Houston Workout of the Day (WOD):
800m Run
27 Overhead Squats (M-95#/F-65#)
27 Ring Dips
27 Kettlebell Swings (M-55#/F-35#)
27 Box Jumps (M-24"/F-20")
27 Push Press (M-95#/F-95#)
27 Burpees
800m Run
For time.
Its getting hot in Houston which means no shirts and bandanas (actually we rock the bandanas in the winter too, but whatever)...Mike demonstrates the proper wear of both.
CF Houston Workout of the Day (WOD):
5 Rounds
10 Pull Ups
7 Overhead Squats (GO HEAVY)
5 Ring Dips (20#)
For time.
So I'm sitting in front of the computer tonight after picking up a truck load (literally) of equipment for the gym feeling tired, hungry, and not all that creative. So I say to myself, "self, just throw the iPod on random and make the title of the post be the title of the first song that pops up". I kid you not, I already had the picture picked out and go figure the first song to pop up..."Violator Girl" by Black Stone Cherry.
