CrossFit Spartanburg

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

AFTER AUGUST

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

MOMENT OF CLARITY

CF Spartanburg Workout of the Day (WOD):

400m Run with 50# Sandbag (or 1000m Row if its raining)

Then 3 Rounds of

8 Deadlifts (275#)

12 SlamBalls (50#)

16 Sit Ups

Then

24 Birthday Burpees (Happy Early Birthday Megan)

For time.

***IMPORTANT ANNOUNCEMENT***  The gym will only be open from 0800-1000 on Saturday.  There will be a WOD posted on the whiteboard or you can come in and work on whatever you want.

Remember Meg, beer and burpees don't mix...we'll see you Monday.  Happy Birthday!

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

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.

GRIP IT AND RIP IT

***Don't forget about the Grand Opening down in Charleston, SC.  There are already a few folks planning on making it down.  Email/call me if you are interested.***

CF Houston Workout of the Day (WOD):

500m Row (Time Trial)

Rest 2-3 minutes

7 Rounds

10 Pull Ups

25 Sit Ups

For time.

Rest 2-3 minutes

10 Squat Clean Thrusters (GO HEAVY)

Not timed.

The 500m Row is a maximum effort time trial...aka SPRINT.

CF Houston WOD (March 12, 2009)

Workout of the Day (WOD):

AMRAP in 30 minutes

5 Pull Ups

5 RIng Dips

15 Sit Ups

Who says Southern Belles have to walk around in big dumb dresses and drink sweet tea all day under an umbrella?  Let me introduce you to the new breed of Southern Belle.  These ladies from over at Broome High School Air Force JROTC are obviously no stranger to a pull up as they crank through a bout with "Helen".