OCTOBER 2009

10/29/2009

THE BADDEST DUDE EVER

CF Spartanburg Workout of the Day (WOD):

1 Mile Run

***Rest 10 Minutes***

3 Deadlifts on the minute every minute until unable to complete required reps. Ladies start with 85#, Fellas start with 145#...set up bars with 85#, 105#, 125#, 145#, 165#, 185#, 205#, 225#, 245#, 265#, 285#, 305#, 315#....move to the next bar each minute. If 315# is reached, increase by 10# each minute until failure.*** (Deadlift portion of WOD developed by CF One World.)

Posted on 10/29/2009 at 10:56 PM | Permalink | Comments (5) | TrackBack (0)

10/28/2009

TEMPER TANTRUM

CF Spartanburg Workout of the Day (WOD):

4 Rounds 5 Right Arm DB Snatches 5 Left Arm DB Snatches 10 Burpees 15 Knees-2-Elbow

Posted on 10/28/2009 at 10:30 PM | Permalink | Comments (7) | TrackBack (0)

10/27/2009

BIG 10-50

CF Spartanburg Workout of the Day (WOD):

Work up to MAX BOX JUMP

THEN

3 Rounds 500m Run 15 Burpees

Its pretty weird how your body can flip into "That's Not a Good Idea" mode over an extra inch on a box jump. Its one of those built in safety features. Override that feature and you can do some pretty awesome stuff, but always remember...its there for a reason.

Posted on 10/27/2009 at 09:50 PM | Permalink | Comments (2) | TrackBack (0)

10/26/2009

TALOWEEN 2009

The 1st Annual CrossFit Spartanburg Halloween Party was about as much fun as you can have with your clothes on...actually, that's a bad example. Big thanks to everybody that helped out with decorations (Cassie and Jack), setup (Steph), food (everybody), the keg (Allen), and clean up (Steve and Kristi). Click HERE for pics from the party and shoot me any other shots you might have so that we can add them to the album (still looking for a group shot...and not the one with the 'taters in it). You guys are awesome! Anybody down for a Christmas Bash at the new location?

Posted on 10/26/2009 at 09:40 PM | Permalink | Comments (3) | TrackBack (0)

ONE MORE SILVER DOLLAR

CF Spartanburg Workout of the Day (WOD):

"Helen"

3 Rounds 400m Run 21 Kettlebell Swings (M-55#/F-35#) 12 Pull Ups

Compare times to "Beat Feet".

Posted on 10/26/2009 at 08:54 PM | Permalink | Comments (0) | TrackBack (0)

10/22/2009

YOU DON'T MESS WITH THE SASQUATCH

CF Spartanburg Workout of the Day (WOD):

21-15-9 Row (Cal) Back Squat (Body Weight) Wall Ball

Posted on 10/22/2009 at 10:56 PM | Permalink | Comments (2) | TrackBack (0)

10/21/2009

TROUBLE BREWING

CF Spartanburg Workout of the Day (WOD):

5 Rounds Complete 400m Run and as many Kettlebell Swings as possible in 3 minutes. Rest for 3 minutes.

Score the total number of Kettlebell Swings completed.

We first did this WOD at the end of May, check out "Storm in a Teacup" and compare your scores.

Posted on 10/21/2009 at 09:05 PM | Permalink | Comments (7) | TrackBack (0)

FULL OF HATE

CF Spartanburg Workout of the Day (WOD):

"Tabata Something Else"

8 consecutive tabata rounds (20 seconds on/10 seconds off) at each of the following stations: Pull Ups Push Ups Squats Sit Ups

Score total number of reps completed.

Posted on 10/21/2009 at 02:57 PM | Permalink | Comments (0) | TrackBack (0)

10/19/2009

SPIT THAT LYRICAL GENIUS

CF Spartanburg Workout of the Day (WOD):

Pull Ups for MAX REPS (must remain on the bar, feet in the air, no time limit)

***REST***

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Clean (M-155#/F-95#) Box Jump (M-30"/F-24") Clapping Push Up

The power cleans looked solid today, nobody filleted their shins on the boxes, and we got the new "high speed/low drag" bars in. In the words of the great philosopher Ice Cube, "today was a good day". But wait, let me riddle you this...not only did I not have to use my AK, but 6 ladies cranked out 5 or more consecutive pull ups on this 19th day of October (Marty, Steph, Stephanie, Ashley, Hannah, and Sara)! That's gangster and sexy all in one (not that you need the invite, but feel free to back me up here Glenn).

Posted on 10/19/2009 at 10:46 PM | Permalink | Comments (10) | TrackBack (0)

PAPERCUT MASSACRE

CF Spartanburg Workout of the Day (WOD):

"Mini Murph"

800m Run 50 Pull Ups 100 Push Ups 150 Squats 800m Run

10/15/2009

LET THE WILD RUMPUS START

CF Spartanburg Workout of the Day (WOD):

Push or Split Jerk 3-3-2-1-1-1-1

Without a doubt, the greatest book of all time...

Posted on 10/15/2009 at 09:06 PM | Permalink | Comments (0) | TrackBack (0)

10/14/2009

FIVE COLORS IN HER HAIR

CF Spartanburg Workout of the Day (WOD):

21-15-9 Box Jumps (M-24"/F-20") Kettlebell Swings (M-55#/F-35#) Sumo-Deadlift High Pull (M-95#/F-65#)

Its been a pretty rough week so far. "Cindy", Heavy Thrusters, SDHP. Listen to your body and take a day off to recover if you need to. CrossFit is all about intensity, so if you're body is trashed and you can't straight up BRING IT to the WOD...take a day off, stretch, hydrate, and roll back in with your "A game" on Friday.

Posted on 10/14/2009 at 09:37 PM | Permalink | Comments (1) | TrackBack (0)

10/13/2009

COME AT YOU LIKE A SPIDER MONKEY

CF Spartanburg Workout of the Day (WOD):

5 Rounds 10 Thrusters (M-135#/F-95#) 5 Bar Burpees

Heavy thrusters can be a booger, especially if you don't explode up out of the squat and "jump" the weight overhead. Pressing a significant amout of weight overhead is not as efficient as using that ass and thundertrunks to do the work. Remember this when you're doing any type of thruster WOD..."Fran", "Jackie", etc...much more efficient to let the big muscle groups do what they s'posed to do, move heavy stuff fast. Now burpees...nothing much you can do about the suck factor on those so you might as well do them fast and move on with your life.

Posted on 10/13/2009 at 10:11 PM | Permalink | Comments (2) | TrackBack (0)

10/12/2009

UPCOMING EVENTS

HALLOWEEN PARTY

CrossFit Spartanburg Halloween Party 2009 is on for next Friday (October 23rd). We'll handle the booze and decor...you guys do work on the food and desserts (list what you are bringing in the comments section so that we don't wind up with 80 plates of mac and cheese). We'll kick off the festivities around 8PM and go until Geno gets naked. Costumes are encouraged, and lets leave the kidos at home.

Posted on 10/12/2009 at 10:15 PM | Permalink | Comments (29) | TrackBack (0)

UP IN SMOKE

CF Spartanburg Workout of the Day (WOD):

"Cindy" AMRAP in 20 Minutes of: 5 Pull Ups 10 Push Ups 15 Squats

Posted on 10/12/2009 at 09:59 PM | Permalink | Comments (0) | TrackBack (0)

OKTOBERFEST OBLITERATION

Had an awesome time this weekend in Houston visiting my Ibarras and tearing it up at the "Oktoberfest Obliteration". Carlos and Lisa bit the bullet and let me crash at their house (I snore and eat a ton...not the greatest of house guests). Thanks guys! The "Oktoberfest Obliteration" was intense and a load of fun. The CrossFit community in the Houston area is ridiculous. There were 80 people going at it in the individual WODs and 9 3-man teams duking it out in the team WOD. I'm not sure how many spectators were there...lets go with 100 or so and the energy level was off the hook SON! We (Audrey, Mo, and Me) wound up finishing 4th right behind Team He-Barra (Carlos, Lisa, and Tony)...blah. Here are a few shots from the weekend:

Posted on 10/12/2009 at 09:33 PM | Permalink | Comments (5) | TrackBack (0)

ROLLIN' IN HOT

CF Spartanburg Workout of the Day (WOD):

75 Double Unders 65 Squats 55 Push Ups 45 Sit Ups 35 Box Jumps (M-24"/F-20") 25 Pull Ups 15 Burpees 5 Handstand Push Ups

Posted on 10/12/2009 at 08:35 PM | Permalink | Comments (0) | TrackBack (0)

10/08/2009

FLAVA IN YA EAR

CF Spartanburg Workout of the Day (WOD):

"Nancy"

5 Rounds

400m Run

15 Overhead Squats (M-95#/F-65#)

Headed to Houston in the morning to see mi familia and run amuck in the Oktoberfest Obliteration at CrossFit Champions. Audrey, Mo, and yours truely are teaming to form the most ethnically diverse team at the event...its the first step to world peace.

Big thanks to Joel and Jack for covering the classes tomorrow. Somebody post the WODs ya'll do tomorrow in the comments section and feel free to add your individual times/scores as well.

And here you go fellas...figured since I took a beatdown at the hands of a woman today, all of you should feel inferior today too. See ya'll Monday.

Posted on 10/08/2009 at 11:01 PM | Permalink | Comments (7) | TrackBack (0)

10/07/2009

INTO THIN AIR

CF Spartanburg Workout of the Day (WOD):

5 Rounds, Rest 1 Minute between each round

AMRAP in 3 Minutes of

3 Deadlifts (M-1.5 x BW/F-BW)

6 Deck Squats

9 Box Jumps

WE NEED MORE SPACE! We're busting at the seems during a few of the morning classes and the afternoons are, honestly, organized chaos. That's my daily kick in the butt to start the process of finding a new, bigger, better, sexier location...and I think I have. Its looking like the next location will have a grass running area, 2x more gym space, showers, and its only about 2 miles from where we are now. Ya'll just hang in there for the next few weeks while we get everything squared away because its about to get even awesomer (if that's a word).

Posted on 10/07/2009 at 09:19 PM | Permalink | Comments (6) | TrackBack (0)

10/06/2009

CIVIL DUTIES

***Jury duty will not affect gym hours tomorrow...same hours as always.***

CF Spartanburg Workout of the Day (WOD):

3 Rounds

400m Run

20 Dynamic Kettlebell Push Ups

20 Alternating Kettlebell Swings (M-55#/F-35#)

10/05/2009

FEED THE FRENZY

CF Spartanburg Workout of the Day (WOD):

"Fran"

21-15-9

Thrusters (M-95#/F-65#)

Pull Ups

For time.

I don't know what it is about thrusters and pull ups that makes "Fran" so popular, but its the "what's your benchpress?" of the CrossFit world and we're going to feed the frenzy. Here's a fun little fact, the last time we did "Fran" (sometime in early June) there were only 5 men that did it as Rx and 0 ladies. Today there were 19 men that completed the WOD as Rx and 2 ladies...2 more ladies used the Rx weight and are a frog's hair away from pull up/world domination.

Now is the perfect time to start a workout log. Get a cheap notebook, hire a scribe, maybe take it back to the old school and score a rad trapperkeeper or something and start recording your WODs. Make sure you note the date, the weight you used, modifications, times/scores, and any other notes you want to add.

Burned up all the camera memory space today with video, so no action shots...but Steph got mad at me the other night because she never gets a picture on the site, so I figured I'd be a nice guy and make up for it...you can almost see a hint of disgust.

Posted on 10/05/2009 at 10:48 PM | Permalink | Comments (7) | TrackBack (0)

IT NEVER STOPS

CF Spartanburg Workout of the Day (WOD):

"Nate"

AMRAP in 20 Minutes of

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (M-70#/F-55#)

It really never stops. Once you master push ups...clapping push ups. You get the hang of jumping rope...double unders. Overhead squats...snatch. Pull ups and ring dips...muscle ups. 20" box...24" box. There is always something to strive for and improve on. Once you get the hang of a difficult movement, do it faster...with more weight...then find something else you suck at. Its like crack, all except you teeth won't rot out.