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APRIL 2010


04/30/2010

ALMOND BUTTER

CF Spartanburg Workout of the Day (WOD) - FRIDAY: Developed by CF 324.

4 x 5 Minute Intervals 400m Run / Thrusters (M-65#/F-45#) 400m Run / American Kettlebell Swings (M-55#/F-35#) 400m Run / Push Press (M-65#/F-45#) 400m Run / Burpees ***Continuously running clock. During each 5 minute interval, complete 400m run and max consecutive reps of each movement (load can not touch the deck, if it does the round is over and the athlete rests with the time remaining in the interval). Final interval (burpees) is performed until expiration of time. Score = total reps completed.***

Posted on 04/30/2010 at 08:57 PM | Permalink | Comments (3) | TrackBack (0)

04/29/2010

WHAT WOULD GROK DO?

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

21 Pull Ups 15 Push Press (M-135#/F-95#) 9 Power Snatch (M-135#/F-95#) 400m Run x3

Posted on 04/29/2010 at 08:44 PM | Permalink | Comments (3) | TrackBack (0)

04/28/2010

FLAPJACKIN'

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

Push/Split Jerk 3-3-3-3-3 Work up to 3RM

15 Hang Power Cleans (M-135#/F-95#) 15 Burpees x3 OR 5 Deadlifts (M-275#/F-185#) 10 Burpees x5

Posted on 04/28/2010 at 09:03 PM | Permalink | Comments (0) | TrackBack (0)

04/27/2010

HIGHER LEARNING

CF Spartanburg Workout of the Day (WOD) - TUESDAY: Developed by CrossFit Football.

"Death By Tabata"

20 Seconds On/10 Seconds Off Deadlift (M-275#/F-185#) Burpees x8 (Alternating) ***Start the clock and perform as many reps as possible in 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this scenario 7 more times (for a total of 8 rounds or 8 minutes). Score the total number of deadlift reps and burpees completed.***

Posted on 04/27/2010 at 09:37 PM | Permalink | Comments (0) | TrackBack (0)

04/26/2010

TOO FAST...OCCASIONALLY TOO FURIOUS

Marty did awesome this weekend out at the Big Sur Marathon in California. She finished up 83rd overall (out of 1500 women) and 14th in her age group (out of 251). Word on the street is that she even pulled up and took some pictures throughout the marathon. It took her 3 hours and 46 seconds to crush 26.2 miles...thats only one minute off pace to qualify for the Boston Marathon. Solid WORK girl, see you later this week! (Check out her results HERE.)

Now here is where it gets a little ridiculous... I get a txt msg from my favorite cursing machine today with her picture beside a WOD results board. Evidently the marathon wasn't enough and she headed over to CF Monterey for a WOD today. Two words...Honey Badger.

Posted on 04/26/2010 at 09:12 PM | Permalink | Comments (11) | TrackBack (0)

BEAUTY AND THE BEAST

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

"Phat Back Nicole"

AMRAP in 20 minutes 400m Run Max Reps Back Squats (Bodyweight) ***15 Burpee penalty if the bar is "dumped" and hits the deck. Score total number of back squat reps completed.***

Posted on 04/26/2010 at 08:56 PM | Permalink | Comments (0) | TrackBack (0)

04/24/2010

THE BIG SUR

Marty is headed out to California this weekend to run the Big Sur Marathon on Sunday. She'll be running with 2 of her brothers along the 26.2 miles of California coastline. Check out the virtual tour HERE and the video tour HERE.

Get out there and hammer it Marty, we're all looking forward to hearing how you do. Hope your brothers can keep up. DO WORK SISTER!

Posted on 04/24/2010 at 04:45 PM | Permalink | Comments (5) | TrackBack (0)

TASTES LIKE DIRT CLODS

CF Spartanburg Workout of the Day (WOD) - FRIDAY: Developed by CF 324.

"Death Star"

20 Pull Ups 30 Push Ups 40 Air Squats 400m Run 25 Power Cleans (M-135#/F-95#) 20 Thrusters (M-135#/F-95#) 15 Ground-2-Overhead (M-135#/F-95#) 10 Overhead Squats (M-135#/F-95#) 400m Run 40 Air Squats 30 Push Ups 20 Pull Ups

Posted on 04/24/2010 at 04:15 PM | Permalink | Comments (0) | TrackBack (0)

04/23/2010

OREO BALLS

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

400m Run x5 (2 minute rest between rounds)

Static Core Cooldown (5 minutes)

Posted on 04/23/2010 at 10:24 AM | Permalink | Comments (0) | TrackBack (0)

04/21/2010

SOBER HOUSE

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

150 Wall Balls (M-20#/F-14#) 3 Muscle Ups/3 Burpees (alternating) Every 90 Seconds ***Start the WOD with Wall Balls. At 1:30 complete 3 Muscle Ups and then resume Wall Balling. At 3:00 complete 3 Burpees and then resume Wall Balling. 4:30 - 3 Muscle Ups. 6:00 - 3 Burpees. Continue until 150 Wall Balls are completed.***

04/20/2010

CHOCOLATE COVERED BANANAS

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

"McGhee"

AMRAP in 30 Minutes 5 Deadlifts (M-275#/F-185#) 13 Push Ups 9 Box Jumps (M-24"/F-20")

Posted on 04/20/2010 at 09:30 PM | Permalink | Comments (0) | TrackBack (0)

04/19/2010

TEENAGE MUTANT NINJA TURTLES

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

Max Deadhang Pull Ups ---Rest 2 Minutes--- AMRAP in 15 Minutes 200m Run 5 Handstand Push Ups 10 Barbell Ab Rollouts (M-135#/F-95#) 15 Air Squats ---Rest 2 Minutes--- Max Deadhang Pull Ups

Posted on 04/19/2010 at 08:34 PM | Permalink | Comments (0) | TrackBack (0)

04/16/2010

PISS AND VINEGAR

CF Spartanburg Workout of the Day (WOD) - FRIDAY: Developed by CF 324

"Madd Ladder"

Start with a 500m row followed by 50 double unders. Add 250m and 25 double unders each round. Complete as many rounds as possible in 30 minutes. Score total distance covered and total number of double unders completed. EXAMPLE: 500m Row / 50 Double Unders 750m Row / 75 Double Unders 1000m Row / 100 Double Unders 1250m Row / 125 Double Unders 1500m Row / 150 Double Unders ...etc...

Posted on 04/16/2010 at 09:31 PM | Permalink | Comments (2) | TrackBack (0)

04/15/2010

THE TRUTH CHAIR

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

30 Seconds of Rowing (CAL) 30 Seconds Rest 30 Seconds of Sandbag Get Ups (M-100#/F-50#) 30 Seconds of Rest x8 ***Score total number of calories pulled and get ups completed***

Posted on 04/15/2010 at 09:55 PM | Permalink | Comments (0) | TrackBack (0)

04/14/2010

THICK SKIN OF DEFIANCE

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

5 Overhead Squats (M-135#/F-85#) 5 Sumo Deadlift High Pulls (M-135#/F-85#) 10 Muscle Ups 10 Overhead Squats 10 Sumo Deadlift High Pulls 20 Handstand Push Ups 15 Overhead Squats 15 Sumo Deadlift High Pulls 30 Back Extensions 10 Overhead Squats 10 Sumo Deadlift High Pulls 40 GHD Sit Ups 5 Overhead Squats 5 Sumo Deadlift High Pulls

Posted on 04/14/2010 at 09:23 PM | Permalink | Comments (0) | TrackBack (0)

04/13/2010

QUENTON CASSIDY

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

"Nicole"

AMRAP in 20 Minutes of 400m Run Max Rep Pull Ups ***Start with a 400m run and then complete as many consecutive pull ups as possible. Start each new round with a 400m run. Score total pull up reps.***

Posted on 04/13/2010 at 10:32 PM | Permalink | Comments (1) | TrackBack (0)

PUNCH YOURSELF

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

Deadlift 1-1-1-1-1 Work up to 1RM

15-12-9 Thrusters (M-155#/F-105#) Burpees

Posted on 04/13/2010 at 10:31 PM | Permalink | Comments (6) | TrackBack (0)

PALEO CHALLENGE

Want a little extra cash for those new Nike kicks you've been checking out? Don't like paying the gym dues every month? Need to attract members of the opposite sex in order to procreate? Want to routinely dominate workouts? Want to recover from WODs faster? Dare I say it... Want to look good naked?

If you thought to yourself, "Self, yes...why, yes I WOULD like to buy a pair of overpriced Nikes, no I don't like paying dues, procreation is good, dominating workouts is almost as good as procreation, recovery means walking down stairs like a normal person, and nakedness is next to godliness", well then dadgumit sign on up for the Paleo Challenge. Winner takes the money pot and a free month at CFS. 2nd place pulls a little extra cash and a free month at CFS. Some random participant will take home a prize as well.

So here is your kick in the ass to dial your diet in. FEED THE BEAST...DO WORK...and don't mess with Honey Badgers.

If you want to participate here is your list of stuff to do before Saturday (For more details click HERE): 1. Take a "BEFORE" picture (NO, these will NOT be posted on the site or available for public viewing) 2. Find your score on the 2 performance criteria: "Nicole" and 1RM Deadlift 3. Record your bodyweight, waist size, and body fat %. 4. Start a food log. 5. Place $20 in the shoe box marked "CFS Paleo Challenge". Make sure you write your name on the lid so that we know that your in it to win it.

Posted on 04/13/2010 at 10:28 PM | Permalink | Comments (1) | TrackBack (0)

04/11/2010

TIGER IN A TANK

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

Team WOD Teams are composed of 2 athletes. Only 1 athlete is working at a time. Athlete #1 starts on the pull up bar while athlete #2 locks a plate (M-45#/F-35#) overhead. For every 5 pull ups #1 completes, #2 can take 1 lunge step...this continues until #2 covers 30ft. If the plate is dropped, #2 must complete 5 push ups before the team can continue. Once 30ft is covered, the athletes switch roles in order to cover an additional 30ft. When the second 30ft is completed, #1 must knock out 10 burpees in order for #2 to start a 15ft rope climb...this is repeated until 3 rope climbs are completed. The athletes then switch roles and repeat.

Posted on 04/11/2010 at 03:47 PM | Permalink | Comments (1) | TrackBack (0)

04/08/2010

UNDERGROUND JAM SESSION

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

"The Incredible Hulk"

AMRAP in 20 Minutes of 5 Deadlifts (M-115#/F-80#) 5 Hang Power Cleans (M-115#/F-80#) 5 Front Squats (M-115#/F-80#) 5 Push Press (M-115#/F-80#) 5 Back Squats (M-115#/F-80#)

04/07/2010

OSHKOSH B'GOSH

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

"Jackie" Check the "Top 5" results from last time HERE.

1000m Row 50 Thrusters (M-45#/F-35#) 30 Pull Ups

Posted on 04/07/2010 at 09:17 PM | Permalink | Comments (0) | TrackBack (0)

04/06/2010

TASTES LIKE POLLEN

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

Skill Work: Turkish Get-Ups Overhead Squats

WOD: Overhead Squats 5-5-5-5-5 Work up to 5RM

Cooldown: AMRAP in 12 Minutes 10 Ring Push Ups 10 GHD Sit Ups 10 Atomic Sunrises (M-50# Sandbag/F-25# Sandbag)

Posted on 04/06/2010 at 09:58 PM | Permalink | Comments (0) | TrackBack (0)

04/05/2010

FEED THE BEAST

The Official CrossFit Spartanburg Nutrition Blog (Feed The Beast) is up and running. Improved performance and results in the gym are hard...if not impossible...to come by if you don't have a solid nutritional base. Want to lose a few pounds, knock a minute or two off the ol' "Fran" time, add a few rounds to "Cindy", have more energy? You name it and nutrition is going to be the answer more times than not. Joel will be posting over the next couple of weeks with all kinds of Campabello nutrition know-how including recipes, Paleo and Zone info, how to grocery shop, where to find good foods, hydration, etc. So check out the new CFS Nutrition blog and FEED THE BEAST!

Posted on 04/05/2010 at 09:57 PM | Permalink | Comments (1) | TrackBack (0)

CEASE AND DESIST

CF Spartanburg Workout of the Day (WOD) - MONDAY: Developed by CrossFit Seven

Skill Work: Hang Squat Snatch

WOD: 400m Run 15 Hang Squat Snatch (M-95#/F-65#) 400m Run 20 Thrusters (M-95#/F-65#) 400m Run 25 Hang Squat Cleans (M-95#/F-65#) 400m Run 30 Wall Balls (M-20#/F-14#)

Posted on 04/05/2010 at 09:32 PM | Permalink | Comments (1) | TrackBack (0)

04/04/2010

PETER NORTH COTTONTAIL

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

50 Double Unders 400m Run 10 Body Blasters (Burpee + Pull Up + Knees-2-Elbows) x4

Posted on 04/04/2010 at 10:30 PM | Permalink | Comments (0) | TrackBack (0)

04/01/2010

ONE DAY. ONE WORKOUT. ONE PURPOSE.

CrossFit Greer is hosting a Relay For Life CrossFit WOD on April 17th. We'll be closing the gym down that Saturday morning and heading over to Greer. Registration starts at 8:30 and the WOD kicks off at 9:00. $10 donation required if you want to participate in the WOD. We'll leave from the gym around 8:00 if you want to car pool. Word on the street is that its going to be a "Team WOD"...DO WORK!

Posted on 04/01/2010 at 09:25 PM | Permalink | Comments (2) | TrackBack (0)

BULLY BEATDOWN

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

Back Squat 1-1-1-1-1 Work up to 1RM

200m Run 20 Wall Balls (M-20#/F-14#) 20 GHD Sit Ups 200m Uneven Farmers Carry (M-70# & 55#/F-55# & 35#) 15 Wall Balls 15 GHD Sit Ups 200m Run 10 Wall Balls 10 GHD Sit Ups


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