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JUNE 2010


06/30/2010

ADAPT TO MY LOVE

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

Overhead Squat 1-1-1-1-1 Work up to 1RM

Developed by CF Houston 15 Sandbag Get Ups (M-100#/F-50#) 30 Lateral Burpees 15 Sandbag Get Ups ***12 Minute Cut Off***

Posted on 06/30/2010 at 10:42 PM | Permalink | Comments (3) | TrackBack (0)

WHAT ELSE

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

"Nutts"

10 Handstand Push Ups 15 Deadlifts (M-250#/F-175#) 25 Box Jumps (M-30"/F-24") 50 Pull Ups 100 Wall Balls (M-20#/F-14#) 200 Double Unders 400m Plate Run (M-45#/F-35#)

Posted on 06/30/2010 at 01:23 PM | Permalink | Comments (1) | TrackBack (0)

06/28/2010

POCKET TIGER

CF Spartanburg Workout of the Day (WOD) - MONDAY

"Isabel"

30 Snatches (M-135#/F-95#)

ALPHA OPTION: 30 Squat Snatches (M-135#/F-95#)

COOLDOWN: Team Static Planks/Sprints

So this video is a little more than a year old, but its still pretty gangster. Keep in mind that Josh Everett weighs in at about 185# give or take. That's 135# on the bar and he's moving it like its a PVC pipe. Check out what he says at the :53 - :59 second mark...

Posted on 06/28/2010 at 09:29 PM | Permalink | Comments (3) | TrackBack (0)

06/25/2010

SOMETHING LIKE THIS

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

Turkish Get Up 1-1-1-1-1 Work up to 1RM

Developed by Bayou City CrossFit 3 Deadlifts (M-225#/F-155#) 15 Burpees 21 Calorie Row x3

Mookie - Turkish Get Up from Tal Young on Vimeo.

Posted on 06/25/2010 at 11:36 PM | Permalink | Comments (5) | TrackBack (0)

06/24/2010

EXPLODE INTO SPACE

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

5x3 Squat Cleans (@ 85% of 1RM) ***Complete 3 Squat Cleans at 85% of 1RM every 2 minutes. Repeat 5 times for a total of 10 minutes/15 reps.***

50ft Overhead Walking Lunge (M-45#/F-35#) 21 American Kettlebell Swings (M-55#/F-35#) x5

Its summer and its hot as hell. Now more than ever hydration is important not only for performance, but for you not dying. Seriously, drink as much water as your can throughout the day and on into the night. Throwing down water during a WOD does you ABSOLUTELY NO GOOD...its just your mind's weak ass excuse to stop and rest for a minute. Hydrate BEFORE the WOD...stay hydrated all the time. Hayden and I will do our best to keep the water jugs filled up (we went through 10 gallons over the past 24 hours) but carry around your own cup/jug-o-water throughout the day. WARNING: Those who pass out from dehydration will be taken directly to Glenn's medical practice for treatment. He's an animal doctor and you, my friend, are an animal.

Posted on 06/24/2010 at 10:16 PM | Permalink | Comments (1) | TrackBack (0)

06/23/2010

WAKE UP CALL

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

5 Toes-2-Bar 5 Overhead Squats (M-135#/F-95#) 5 Handstand Push Ups 5 Hang Power Cleans (M-135#/F-95#) 5 Chest-2-Bar Pull Ups 200m Run x5

Sandbag Get Ups and Lateral Burpees (another CF Houston original)...might not be going down tomorrow, but soon...get your mind right.

Visit sicfit.comfor more Videos

Posted on 06/23/2010 at 09:59 PM | Permalink | Comments (8) | TrackBack (0)

06/22/2010

SAFETY OVERRIDE

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

Every Minute on the Minute (EMOM) Complete 5 Burpees 1 Box Jump ***Set up 10 boxes ascending in height (13", 16", 20", 24", 30", 34", 38", 42", 44", 46"). Complete 5 burpees and then 1 box jump every minute on the minute until the final box is completed OR failure. Continue with burpees if athlete fails prior to final 46" box. Athlete can take a drop step into the jump, but must land with both feet on top of the box simultaneously and stand up in a controled fashion while on the box. Score highest box jump completed with 46" being the max.***

Tabata Tire Flips 30 Seconds ON/30 Seconds OFF x8 ***Find the biggest tire you can find. Flip it over, jump in it, jump out of it...repeat for 30 seconds.***

Posted on 06/22/2010 at 09:47 PM | Permalink | Comments (7) | TrackBack (0)

06/21/2010

EMPIRE OF DIRT

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

"Cindy"

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

ALPHA OPTION: AMRAP in 20 Minutes of 5 Chest-2-Bar Pull Ups 10 Clapping Push Ups 15 Jumping Squats

Posted on 06/21/2010 at 09:57 PM | Permalink | Comments (1) | TrackBack (0)

06/18/2010

NO WAY BUT THE HARD WAY

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

Northeast Regional Event #1 Compare scores to the actual event HERE

21-15-9 Overhead Squats (M-135#/F-95#) Chest-2-Bar Pull Ups

Here is one of my favorite CrossFit videos of all time. Nicole makes me drool on my keyboard when I watch it and I dare to think what it does to Glenn (I'm sure we'll find out here shortly in the comments section). So here is what we are gonna do folks...in addition to the Female Muscle Up Challenge (the first female that does a muscle up gets a free month) we're going to add the Bodyweight Overhead Squat Challenge. The first male and the first female that overhead squats their bodyweight 15 consecutive times will also get a free month. There...its ON SON! Predictions?

Posted on 06/18/2010 at 09:39 PM | Permalink | Comments (11) | TrackBack (0)

06/17/2010

CAPTAIN HOOK

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

South Central Regional Final Event Compare scores to the actual event HERE

10 Muscle Ups 15 Handstand Push Ups 20 Squat Cleans (M-155#/F-105#) 550m Run

06/16/2010

SLAP BOXING

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

Push Press 3-3-3-3-3 Work up to 3RM

Southeast Regional Event #4 Compare scores to the actual event HERE

500m Row 25 Burpees x2

Posted on 06/16/2010 at 10:40 PM | Permalink | Comments (12) | TrackBack (0)

06/15/2010

FALLING UP

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

Southeast Regional Final Event Compare scores to the actual event HERE.

2 Squat Snatches (M-145#/F-85#) 4 Push Jerks (M-145#/F-85#) 6 Chest-2-Bar Pull Ups 200m Run x8

Posted on 06/15/2010 at 09:33 PM | Permalink | Comments (1) | TrackBack (0)

06/14/2010

ALPHA REGIME

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

Clean & Jerk 1-1-1-1-1 Work up to 1RM Compare results to "ROUNDHOUSE THE WORLD"

12 Minute AMRAP 10 Deadlifts (M-225#/F-155#) 10 Push Ups

Posted on 06/14/2010 at 09:54 PM | Permalink | Comments (2) | TrackBack (0)

PALEO CHALLENGE COOKOUT

The "End of the Paleo Challenge Cookout" kicked off Saturday afternoon and lasted well into the night. A special thanks goes out to a few folks that made it as cool as it was. Food first...Catto hauled his smoker out to the gym and made some of the best BBQ I've ever tasted. Never trust a cook that deadlifts less than 500#. Thanks for the grub big guy! Joel organized the whole Paleo Challenge and provided us all with some really eye-opening nutrition info along the way. We all owe him a big thanks for throwing the idea out there for a Paleo Challenge a few months ago, putting it all together, and then being there the first few weeks to answer our dumb sugar questions. Mookie provided the high quality PBR keg which we were all very thankful for Saturday night...not so much Sunday morning.

In case you weren't able to make it, here are the Paleo Challenge results:

1st Place: Katheryn ($260 and 1 Free Month) / Scott ($260 and 1 Free Month) 3rd Place: Justin H (Hopper Deck and 1 Free Month)

END OF THE PALEO CHALLENGE COOKOUT PICS (Shoot me any other pics you have and I'll post 'em)

Posted on 06/14/2010 at 11:48 AM | Permalink | Comments (1) | TrackBack (0)

06/13/2010

GYM SCHEDULE CHANGE

Starting Monday (June 14th) THERE WILL NO LONGER BE A 5AM CLASS and we are going to replace it with A NEW 9AM CLASS. Here are the new gym hours.

MON - FRI MORNINGS: 6AM, 7AM, 8AM, 9AM AFTERNOONS: 4PM, 5PM, 6PM, 7PM

SATURDAY 8AM - 11AM

Posted on 06/13/2010 at 10:38 PM | Permalink | Comments (0) | TrackBack (0)

06/11/2010

MAKE US INSANE

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

"Hammer Gone Bad" Developed by CrossFit Football

Sledge Hammer Strikes (Right) - 1 Minute Box Jumps (M-24"/F-20") - 1 Minute Sledge Hammer Strikes (Left) - 1 Minute Dumbbell Hang Squat Cleans (M-50#/F-30#) - 1 Minute x3 ***Rest 1 Minute between each round. Score total reps completed.***

8 x 50m Sprints

Posted on 06/11/2010 at 09:05 PM | Permalink | Comments (0) | TrackBack (0)

06/10/2010

HORNS UP

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

South Central Regional Event #3 Compare to the actual Regional athletes HERE (Note: Men used a 75# sandbag at the Regional as compared to our 100# today.)

100 Double Unders ---------- 10 Deadlifts (M-275#/F-185#) 100m Sandbag Sprint (M-100#/F-50#) x3 ---------- 1000m Row

Posted on 06/10/2010 at 09:32 PM | Permalink | Comments (8) | TrackBack (0)

06/09/2010

LET THE SIN BEGIN

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

200m Run 30 American KettleBell Swings (M-55#/F-35#) 200m Run 30 KettleBell Snatches (15 Right/15 Left) (M-55#/F-345#) 200m Run 30 KettleBell Clean & Jerks (15 Right/15 Left) (M-55#/F-35#) x2

Posted on 06/09/2010 at 09:20 PM | Permalink | Comments (3) | TrackBack (0)

06/08/2010

CHIN MUSIC

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

"Nicole" Compare to "QUENTON CASSIDY"

20 Minute AMRAP 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 06/08/2010 at 09:11 PM | Permalink | Comments (3) | TrackBack (0)

PALEO CHALLENGE BASH

The Paleo Challenge Party is going down this Saturday (June 12th). Joel and Catto are going to start cooking the BBQ/beans/slaw around noon and we'll be ready to eat around 5PM. Bring whatever non-Paleo, non-Zone, All-Star Fat Bastard sides/deserts that you want (feel free to list them in the comments). We'll have a keg on hand full of whatever Mookie decides to fill it with (again, feel free to post recommendations in the comments). Please chip in $5 at the door to help cover the cost of food. Everybody is invited even if you didn't participate in the Paleo Challenge. Winners will be announced after we eat.

06/07/2010

RIP OUT THE ROOTS

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

Deadlift 1-1-1-1-1 Work up to MAX LOAD Compare to "PUNCH YOURSELF"

Bottom-2-Bottom Tabata Squats

Posted on 06/07/2010 at 10:36 PM | Permalink | Comments (5) | TrackBack (0)

06/04/2010

NATHAN HARDY

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

"Nate"

AMRAP in 20 minutes of 2 Muscle Ups 4 Handstand Push Ups 8 American KettleBell Swings (M-70#/F-55#)

Posted on 06/04/2010 at 10:35 PM | Permalink | Comments (0) | TrackBack (0)

06/03/2010

JOSHUA THOMAS HARRIS

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

"Mr. Joshua"

400m Run 30 GHD Sit Ups 15 Deadlifts (M-250#/F-175#) x5

Posted on 06/03/2010 at 08:58 PM | Permalink | Comments (2) | TrackBack (0)

06/02/2010

DANIEL CRABTREE

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

"Daniel"

50 Pull Ups 400m Run 21 Thrusers (M-95#/F-65#) 800m Run 21 Thrusters 400m Run 50 Pull Ups

Posted on 06/02/2010 at 09:25 PM | Permalink | Comments (5) | TrackBack (0)

06/01/2010

TYLER PARTEN

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

"Tyler"

7 Muscle Ups 21 SumoDeadlift High Pull (M-95#/F-65#) x5

Posted on 06/01/2010 at 09:04 PM | Permalink | Comments (0) | TrackBack (0)

MICHAEL MURPHY

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

"Murph"

1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run


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