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FEBRUARY 2010


02/25/2010

VIETNAM TOM

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

Rowing (Calories) - 5 Minutes Box Jumps (M-24"/F-20") - 4 Minutes Squat Snatch (M-75#/F-45#) - 3 Minutes Wall Ball - 2 Minutes Handstand Push Up - 1 Minute ***Continuously running clock, score total reps***

Posted on 02/25/2010 at 09:21 PM | Permalink | Comments (4) | TrackBack (0)

02/24/2010

BEEF JERKY AND MUSCLE MILK

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

"300"

25 Pull Ups 50 Deadlifts (M-135#/F-95#) 50 Push Ups 50 Box Jumps (M-24"/F-20") 50 Floor Sweepers (M-135#/F-95#) 50(25 each arm) KettleBell Clean and Jerks (M-55#/F-35#) 25 Pull Ups

Back at the old gym, Nila said she was going to jump on the 20" box one day. Well, today after the WOD was over...she did it...and then did it a few more times for good measure. Awesome job girl. Doin' WORK!

Posted on 02/24/2010 at 09:50 PM | Permalink | Comments (12) | TrackBack (0)

02/23/2010

BI-POLAR BEAR

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

Push Jerk 1-1-1-1-1 MAX LOAD Results from last Push Jerk MAX

21-15-9 Ground-to-Overhead (M-135#/F-95#) Knees-to-Elbow 200m Sandbag Run (M-80ish#/F-50#) ***Sandbag Run after each round***

Posted on 02/23/2010 at 10:03 PM | Permalink | Comments (1) | TrackBack (0)

02/22/2010

MOOSEJAW

CF Spartanburg Workout of the Day (WOD) - MONDAY:

Front Squats 4-3-2 (80% - 85% - 90% of 1RM)

5 Thrusters (M-155#/F-105#) 10 Burpees x3

I keep neglecting to take pictures during the WODs so here's an instructional video on deadlift FAIL.

Posted on 02/22/2010 at 09:12 PM | Permalink | Comments (5) | TrackBack (0)

MATT A...HE'S OFFICIAL

Matt A knocked out his Level I CrossFit Trainer Certification this weekend in Atlanta. He's programming the WOD for Friday...join the ranks of the hated.

Posted on 02/22/2010 at 11:19 AM | Permalink | Comments (5) | TrackBack (0)

SHAKE ON DEATH

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

12 Hang Power Cleans (M-135#/F-95#) 6 Handstand Push Ups 400m Run x4 ***ALPHA OPTION: 155# Hang Power Cleans, HSPU on Parralletts***

Posted on 02/22/2010 at 11:03 AM | Permalink | Comments (0) | TrackBack (0)

02/18/2010

TUGGIN' ON SUPERMAN'S CAPE

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

"Angie"

100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats ***No partitioning...all 100 reps must be completed prior to moving on to the next movement***

Results from the last "Angie"

Posted on 02/18/2010 at 09:34 PM | Permalink | Comments (1) | TrackBack (0)

I'LL BE YOUR HUCKLEBERY

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY: Workout #1 at the Midwest Sectionals

"Air Force"

(M-95#/F-65#) 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats ***4 Burpees on the minute every minute...start the WOD with 4 Burpees and complete 4 Burpees every minute thereafter*** ***20 minute cut off***

The 2010 Qualifiers for the CrossFit Games have started. Click on the picture below to check out the video from the Midwest Sectionals.

Posted on 02/18/2010 at 09:22 PM | Permalink | Comments (1) | TrackBack (0)

02/16/2010

TASTES LIKE BURNING

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

10 Push Jerks (M-135#/F-95#) 5 Deadlifts (M-275#/F-185#) x7 ***Push Jerks can be taken out of a rack***

Posted on 02/16/2010 at 10:13 PM | Permalink | Comments (1) | TrackBack (0)

02/15/2010

THUNDERING HERD

CF Spartanburg Workout of the Day (WOD) - MONDAY:

Front Squats 5-5-5-5 (70%-75%-80%-85% of 1RM)

500m Row (Time Trial)

5 Rounds of "Cindy" 5 Pull Ups 10 Push Ups 15 Squats

02/15/2010

NO MORE NUKES

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

21 Double Unders 21 SlamBalls 21 Burpees 21 GHD Sit Ups x4 ***Rest 1 minute between rounds***

Posted on 02/15/2010 at 09:56 PM | Permalink | Comments (2) | TrackBack (0)

02/12/2010

THAT'S NOT YOUR BODYWEIGHT

AJ's Stupid BW WOD from Tal Young on Vimeo.

Posted on 02/12/2010 at 10:34 AM | Permalink | Comments (6) | TrackBack (0)

02/11/2010

WHAT DID THE FIVE FINGERS SAY TO THE FACE?

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

250m Row 21 Thrusters (M-115#/F-85#) 21 American Kettlebell Swings (M-55#/F-35#) 15 Thrusters 15 KBS 9 Thrusters 9 KBS 250m Row

Posted on 02/11/2010 at 09:59 PM | Permalink | Comments (1) | TrackBack (0)

GETTIN' A LITTLE PEACE

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

AMRAP in 18 Minutes 200m Run 20 Wall Ball (both Men and Women use 10ft target) 10 Box Jumps (M-24"/F-20") 200m Run with MedBall (M-20#/F-14#) ***Count reps if final round is not completed***

Posted on 02/11/2010 at 09:46 PM | Permalink | Comments (2) | TrackBack (0)

02/09/2010

GARAGE GAMES 2010 PICS

Finally got the pics to upload onto the Flickr site. Click HERE or on the picture below for a few hundred pics from the weekend. More to come tomorrow...

Posted on 02/09/2010 at 10:42 PM | Permalink | Comments (9) | TrackBack (0)

RUNAWAY TRAIN

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

10-9-8-7-6-5-4-3-2-1 Deadlift Squat Clean Push Jerk ***Load bar with 50% of your bodyweight and hammer through the ladder***

Posted on 02/09/2010 at 08:58 PM | Permalink | Comments (1) | TrackBack (0)

02/08/2010

WORKED OVER

CF Spartanburg Workout of the Day (WOD) - MONDAY:

Front Squat 5-5-5 (75%-80%-85% of 1RM)

AMRAP in 15 Minutes of 5 Sumo-Deadlift High Pulls (M-75#/F-55#) 10 Pull Ups 15 Squats

The pics from this weekend are taking their sweet time uploading into an album...should be up tomorrow.

Posted on 02/08/2010 at 10:24 PM | Permalink | Comments (2) | TrackBack (0)

02/05/2010

SPEEDY CLAK-CLACK-CLACK-CLACK CLAXTON

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

2 ROUNDS 10 Ground-to-Overhead (M-135#/F-95#) 20 Sit Ups 50 Double Unders 10 Russian Kettlebell Swings (M-70#/F-55#) 20 Burpees 50 Double Unders

Jack developed this WOD based on one of the events at the Garage Games this weekend. I'll try and update the site Saturday and Sunday as we push through the events.

Posted on 02/05/2010 at 01:24 PM | Permalink | Comments (0) | TrackBack (0)

02/04/2010

THE KONG

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

Weighted Pull Ups 1-1-1-1-1 Work up to MAX LOAD

250m Row 1 Minute Rest x8 ***Score/record your fastest/slowest times***

I remember back in the day (a couple months ago) when we had 1 or 2 girls doing pull ups...ugly pull ups. Check out the results today, 6 girls doing WEIGHTED PULL UPS. And it was a slow day! That's awesome. What's not awesome is Tal neglecting to take pictures today...blah. Good job ladies, now which one of you is going to get the first muscle up?

Justin, this video is for you...do work?

Posted on 02/04/2010 at 09:52 PM | Permalink | Comments (0) | TrackBack (0)

02/03/2010

TOUCHED IN THE HEAD

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

200m Run 21 Wall Ball (M-20#/F-14#) 21 Deadlifts (M-225#/F-135#) 400m Run 15 Wall Ball 15 Deadlifts 800m Run 9 Wall Ball 9 Deadlifts ***OPTION: Go 12, 9, 6 on the Deadlifts if M-315#/F-185#...Run and Wall Balls stay the same***

02/02/2010

ELECTIVE AMNESIA

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

"Josh"

21 Overhead Squats (M-95#/F-65#) 42 Pull Ups 15 Overhead Squats 30 Pull Ups 9 Overhead Squats 18 Pull Ups

Posted on 02/02/2010 at 09:40 PM | Permalink | Comments (2) | TrackBack (0)

02/01/2010

THE OL' SAILOR'S WOODEN LEG

CF Spartanburg Workout of the Day (WOD) - MONDAY:

Front Squat 10-10-10 (60% - 70% - 75%) ***% based on 1 Rep MAX***

3 Rounds 250m Row 15 American KettleBell Swings (M-55#/F-35#) 10 Burpees ***7 Minute CUTOFF for males*** ***8 Minute CUTOFF for females***


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