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MARCH 2010


03/31/2010

SAND IN MY BRITCHES

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

30 Chest-2-Bar Pull Ups 15 Kettlebell Thrusters (M-55#/F-35#) 30 Burpee Box Jumps (M-24"/F-20") 15 Renegade Rows (M-40#/F-30#) 30 Double Unders 15 Over-the-Box Jumps (M-24"/F-20") 30 Clapping Push Ups 15 Handstand Push Ups

Posted on 03/31/2010 at 09:27 PM | Permalink | Comments (8) | TrackBack (0)

03/30/2010

ZUCCHINI BOATS

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

"Jason"

100 Squats 5 Muscle Ups 75 Squats 10 Muscle Ups 50 Squats 15 Muscle Ups 25 Squats 20 Muscle Ups

Posted on 03/30/2010 at 09:04 PM | Permalink | Comments (1) | TrackBack (0)

03/29/2010

UNCLE LEON

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

In 5 minutes complete a 400m run. With the remaining time complete as many reps as possible of one of the movements listed below. Complete 4 total rounds (1 using each movement). Rest 3 minutes between each round. Score total reps completed Round 1 = 400m Run + Max Reps Squat Clean (M-155#/F-115#) Rest 3 Minutes Round 2 = 400m Run + Max Reps Pull Ups Rest 3 Minutes Round 3 = 400m Run + Max Reps Row (Calories) Rest 3 Minutes Round 4 = 400m Run + Max Reps Box Jumps (M-24#/F-20#)

Posted on 03/29/2010 at 10:14 PM | Permalink | Comments (3) | TrackBack (0)

NANNER PUDDIN

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

Skill Work: Squats

WOD: 50-40-30-20-10 Burpees Squats

Posted on 03/29/2010 at 09:43 PM | Permalink | Comments (0) | TrackBack (0)

FIT-TARDED

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

1 Mile Run (Time Trial)

---Rest 3-5 Minutes---

5 Minutes Max Rep American Kettlebell Swings (M-55#/F-35#)

Posted on 03/29/2010 at 09:35 PM | Permalink | Comments (0) | TrackBack (0)

03/24/2010

MEAN STREETS

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

Skill Work: Push Ups

WOD: "JT" 21-15-9 Handstand Push Ups Ring Dips Push Ups

Cooldown: 8 Uphill Sprints

Posted on 03/24/2010 at 09:09 PM | Permalink | Comments (4) | TrackBack (0)

03/23/2010

SICK HOLE

CF Spartanburg Workout of the Day (WOD) - TUESDAY: From the CrossFit Games South Texas Sectional

"Dead Man's Row" Compare your score to the athletes at the South Texas Sectional (MEN / WOMEN)

In 12 Minutes complete: 2000m Row + Max Reps Deadlift (M-275#/F-185#) EXPLANATION: Score = Row Time - (Deadlift Reps x 5 Seconds). With a continuously running clock, row a 2K. With the remaining time, complete as many deadlift reps as possible. For every deadlift rep completed, subtract 5 seconds from your 2K row time.

The athletes at the South Texas Sectionals had the following additional requirements: 1. The bar had to be moving within 10 seconds of completing the 2K Row 2. It was a non-stop max rep deadlift event. Meaning, the bar could not rest on the ground...you drop it, you're done-zo.

Posted on 03/23/2010 at 08:37 PM | Permalink | Comments (19) | TrackBack (0)

03/22/2010

ROUNDHOUSE THE WORLD

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

Skill Work: Speed Ladder

WOD: Clean & Jerk 1-1-1-1-1 Work up to 1RM

Cooldown: Max Reps of Box Jumps (M-24"/F-20") in 5 minutes.

Posted on 03/22/2010 at 08:44 PM | Permalink | Comments (3) | TrackBack (0)

I GIVE IT A 10!

Jana competed in the Miss Charleston SC pagent this weekend and placed 5th overall. Check her out, she looked awesome!

Posted on 03/22/2010 at 08:30 PM | Permalink | Comments (2) | TrackBack (0)

03/21/2010

NO EXCUSES

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

Skill Work: Handstands

12 Deadlifts (M-275#/F-165#) 40 Wall Balls (M-20#/F-10#) 9 Deadlifts 30 Wall Balls 6 Deadlifts 20 Wall Balls 3 Deadlifts 10 Wall Balls

GOING PRIMAL

Glenn is turkey hunting this weekend down in 'Bama. Just got this picture from him...looks like he's already killin' stuff and bustin' out one-arm overhead squats with the victim.

Posted on 03/19/2010 at 02:32 PM | Permalink | Comments (5) | TrackBack (0)

03/18/2010

PLATES OF NAPALM

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

400m Overhead Lunge (M-45#/F-25#) EXPLANATION: Complete 400m Overhead Lunge with prescribed plate locked overhead. Everytime the plate drops below your head or is supported by anything other than your arms, run 200m back around to the plate and continue lunging.

Posted on 03/18/2010 at 10:58 PM | Permalink | Comments (1) | TrackBack (0)

GUINNESS THE MENACE

Awesome CFS turnout last night to listen to After August. It was an awesome night (feel free to recap the night in the comments section)...terrible morning...

Posted on 03/18/2010 at 10:45 PM | Permalink | Comments (0) | TrackBack (0)

ROCKET WIDGET

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

Skill Work: Muscle Ups

"Elizabeth"

21-15-9 Squat Cleans (M-135#/F-95#) Ring Dips

Posted on 03/18/2010 at 10:24 PM | Permalink | Comments (0) | TrackBack (0)

03/16/2010

CLUMSY BEASTS

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

Skill Work: One-Arm Movements

10 One-Arm (Right) Dumbell Squat Snatches (M-40#/F-20#) 10 One-Arm (Right) Pull Ups 200m Run 10 One-Arm (Left) Dumbell Squat Snatches 10 One-Arm (Left) Pull Ups 200m Run x2

Cool Down: Suicide Sprints (20ft, 40ft, 60ft) x4 Suicide Sandbag Sprint (M-80#/F-50#) - Set up 3 sandbags at the start line, take 1st sandbag out to 20ft, 2nd sandbag out to 40ft, 3rd sandbag out to 60ft, sprint back to start line, bring 1st sandbag back, bring 2nd sandbag back, bring 3rd sandbag back.

Posted on 03/16/2010 at 09:07 PM | Permalink | Comments (1) | TrackBack (0)

03/15/2010

STEPH'S CERT

Steph attended the CrossFit Level I Certification this weekend up in Charlotte. She's been helping out at the gym for a while...now she's official. See if you can find her in the picture. By the way, she's still in the running to head down to Jacksonville, FL to compete in the Regional Qualifier.

Posted on 03/15/2010 at 09:27 PM | Permalink | Comments (12) | TrackBack (0)

D.B. COOPER

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

Skill Work: Turkish Get-Ups

"Fight Gone Bad"

Complete as many reps as possible of each of the movements listed below. Stay at each station for 1 minute. After all 5 stations are finished (after 5 minutes) rest for exactly 1 minute. The clock does not stop/reset during the WOD. Score total reps completed. Wall Ball (M-20#/F-14#) Row (Calories) Sumo-Deadlift High Pull (M-75#/F-55#) Box Jump (M-24"/F-20") Push Press (M-75#/F-55#)

Posted on 03/15/2010 at 09:19 PM | Permalink | Comments (3) | TrackBack (0)

03/14/2010

CROSSFIT SPARTANBURG, AFTER AUGUST, AND "EVA"

After August (the band in the video below) will be playing at Wild Wings in Spartanburg on St. Patrick's Day (Wednesday) from 9PM - MIDNIGHT. This is their first show of the year and they'll be breaking out some of their new songs. We'll be heading over after the 7PM class Wednesday. Come on out and watch our own Josh (bass player) and After August DO WORK on the stage. Its time for a JAM SESSION SON!

CrossFit Spartanburg and "Eva" from Tal Young on Vimeo.

Posted on 03/14/2010 at 10:47 AM | Permalink | Comments (7) | TrackBack (0)

SQUALLIN' THE WENDY'S DRIVE THRU

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

"Lynne"

Max Reps Bench Press (M-Bodyweight/F-75% of Bodyweight) Max Pull Ups x5 Rest as needed between rounds. EXPLANATION: Complete as many bench press reps as possible without assistance/racking the weight. Immediately jump on the pull up bar and complete as many pull ups as possible without coming off the bar. Rest as needed between rounds. Complete 5 rounds and score total reps completed.

03/11/2010

CAPTAIN CAVEMAN

CF Spartanburg Workout of the Day (WOD) - THURSDAY: Developed by CrossFit Santa Clara

500m Row 10 Wall Ball/10 Power Snatch (M-95#/F-65#) - 5 Rounds 500m Row EXPLANATION: Start and finish with the 500m Row. Complete 5 rounds of the couplet between rows.

COOLDOWN: 20 GHD Medball Throws x2

Posted on 03/11/2010 at 09:58 PM | Permalink | Comments (6) | TrackBack (0)

GET THOSE GUMMY BEARS

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

"Eva"

800m Run 30 American Kettlebell Swings (M-70#/F-55#) 30 Pull Ups x5

Used up all of the memory space on the camera yesterday on video clips during the WOD (going to do our own "Eva" video) so no pics today.

St. Patrick's Day is just around the corner which goes hand in hand with the Boondock Saints. Sometimes you're Rocco...sometimes you're the cat... (This one is pretty loaded with potty mouth so be careful at work/around the kids)

Posted on 03/11/2010 at 10:09 AM | Permalink | Comments (4) | TrackBack (0)

03/09/2010

KNUCK IF YOU BUCK

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

"Girls Gone Wild" Developed by CrossFit Santa Clara

10 Clean & Jerks (M-135#/F-95#) 50 Double Unders 50 Sit Ups 21 Thrusters (M-95#/F-65#) 21 Pull Ups 10 Clean and Jerks

Posted on 03/09/2010 at 09:51 PM | Permalink | Comments (1) | TrackBack (0)

CHARMIN ULTRA SOFT

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

Front Squat 1-1-1-1-1 Work up to MAX LOAD

1/2 Bottom to Bottom Tabata Squats (4 Rounds) AMRAP in 10 Minutes of: 5 Muscle Ups, 5 Handstand Push Ups 1/2 Bottom to Bottom Tabata Squats (4 Rounds) EXPLANATION: Score = lowest tabata round (1st set) + AMRAP rounds completed + lowest tabata round (2nd set)

Posted on 03/09/2010 at 10:13 AM | Permalink | Comments (0) | TrackBack (0)

03/05/2010

ALMOND FASTBALL

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

10 Rolling Thrusters (M-95#/F-65#) 20 Sit Ups 1 Rope Climb x3

ALPHA OPTION: Rolling Thrusters (M-135#/F-95#), GHD Sit Ups, No Legs Rope Climb

Posted on 03/05/2010 at 11:09 PM | Permalink | Comments (2) | TrackBack (0)

03/04/2010

PRISON SHANK

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

AMRAP in 15 Minutes of 3 Deadlifts (M-315#/F-185#) 6 Lateral Burpees 12 GHD Back Extensions

COOLDOWN: Static Core Work - 3 Minutes

Posted on 03/04/2010 at 09:36 PM | Permalink | Comments (3) | TrackBack (0)

03/03/2010

MAD SQUABBLES

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

Box Jumps (M-24"/F-20") - 30 Seconds KettleBell Thrusters (M-35#/F-25#) - 30 Seconds 1 Minute Rest x9 Box Jumps - 1 Minute KettleBell Thrusters - 1 Minute

ALPHA OPTION: M-55# KB/F-35# KB and M-30" Box/F-24" Box...DO WORK!

EXPLANATION: Score total reps. Complete the first 9 rounds, after the final rest period complete the 10th(final) round with consecutive 1 minute Box Jumps and KB Thrusters.

Posted on 03/03/2010 at 09:30 PM | Permalink | Comments (2) | TrackBack (0)

03/02/2010

EVIL GIRL SCOUT COOKIES

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

Front Squats 3-2-1 (90% - 95% - 100% of 1RM)

20ft Suicide Sprint 30 American KettleBell Swings (M-70#/F-55#) 40ft Suicide Sprint 20 American KBS 60ft Suicide Sprint 10 American KBS 120ft Sandbag Carry (M-80#/F-50#)

Posted on 03/02/2010 at 09:06 PM | Permalink | Comments (2) | TrackBack (0)

03/01/2010

EVERYTHING WENT BLACK

CF Spartanburg Workout of the Day (WOD):

"Badger" Results from last "Badger"

30 Squat Cleans (M-95#/F-65#) 30 Pull Ups 800m Run x3

Posted on 03/01/2010 at 09:14 PM | Permalink | Comments (2) | TrackBack (0)

SUPER DAVE

Dave Psiaki competed in the CrossFit Games Georgia Sectional this weekend and placed 7th overall. This advances him to the next section of the CrossFit Games qualification process which is the Southeast Regional in Jacksonville, FL on May 28-30. 77 men competed in the event...only 38 finished all of the WODs...top 15 advanced to the Regional. DO WORK at those Regionals Dave.

03/01/2010

BEAR FIGHT

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

AMRAP in 10 Minutes of 15 KettleBell Sumo-Deadlift High Pull (M-70#/F-55#) 10 Ring Dips

COOLDOWN - 5 Suicides 1 Suicide = 20ft Sprint and back, 40ft Sprint and back, 60ft Sprint and back

1/2 Tabata L-Sits (4 Rounds, 20 seconds on, 10 seconds off)


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