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JULY 2010


07/29/2010

CHARLIE FOXTROT

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

1 Rope Climb 5 Box Jump Overs (M-24"/F-20") 10 Slam Balls (M-15#/F-12#) 15 Back Extensions 20 Toes-2-Bar Max Handstand Push Ups (Each rep = 20 seconds off final time) ***Work your way up the ladder. It looks like this: 1 Rope Climb, 1 Rope Climb, 5 Box Jump Overs, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15 Back Ext, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15 Back Ext, 20 Toes-2-Bar, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15 Back Ext, 20 Toes-2-Bar, Max HSPU. Time = Final Time - (# of HSPU x 20 Seconds). HSPUs must be consecutive...**

Steph droppin' BOMBS.

Posted on 07/29/2010 at 09:33 PM | Permalink | Comments (1) | TrackBack (0)

07/28/2010

SAND IN ALL THE WRONG PLACES

We've got a few houses lined up down in Myrtle Beach (Ocean Lakes) for a little weekend getaway. We'll be leaving on August 14th (Friday) and heading back the 16th (Sunday). If you can make it, please confirm with me NO LATER THAN August 4th (Wednesday) so that we can figure out who is staying where and all that other logistical garbage. Give me a call/shoot me an email/hit me up at the gym if you have any questions. Bikini Beach Party 2010...DO WORK! UPDATE: A Beach WOD with CrossFit Myrtle Beach is in the works for Saturday morning.

Posted on 07/28/2010 at 10:03 PM | Permalink | Comments (17) | TrackBack (0)

EATIN' SNAKES

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

Front Squat 3-3-3-3-3 Work up to 3RM Compare results to "CHARMIN ULTRA SOFT"

21-15-9 Row (Calories) Dumbell Thrusters (M-2 x 50# DBs/F-2 x 30# DBs)

There was a ton of cool shit going down at the gym today. Here's a recap: - Glenn's birthday is today (he's 20 something, but we did 41 burpees just to make sure we got 'em all). - Alex figured out her double unders and knocked out 15 in a row. - More than a couple of people (Nila, Graham, Austin, Roland, Joel, Watson, Glenn...if there are more of ya'll out there, post in the comments section) all came within 10# of their original Front Squat 1RM PR and/or matched their original 1RM PR. - Austin and Alonso went to war on the 21-15-9 WOD at the end of the 7PM class and put on a show...probably one of the best WODs I have watched in a while...competition brings out the Honey Badger in some people and those two monsters ate some snakes on that one (check out their times).

Nate doing battle with the DB Thrusters.

Posted on 07/28/2010 at 09:41 PM | Permalink | Comments (4) | TrackBack (0)

07/27/2010

TRUTH CHAIR: I WATCH THE BACHELORETTE

CF Spartanburg Workout of the Day (WOD) - TUESDAY: Developed by CF324

5 Pull Ups 10 Burpees x10 Complete 3 Power Cleans (M-185#/F-125#) every 3 minutes until all 10 rounds are complete.

Bess, Stoddard, Breezy, Charlene, and Steve getting in all the work they can before the ol' 3 Minute Monster comes to collect his 3 Power Cleans.

Posted on 07/27/2010 at 10:02 PM | Permalink | Comments (5) | TrackBack (0)

07/26/2010

SAKES ALIVE

CF Spartanburg Workout of the Day (WOD) - MONDAY Developed by CrossFit.com

400m Run 15 Thrusters (M-135#/F-95#) x5

Godfrey (Josh) getting pissed off and moving shit vertical.

Posted on 07/26/2010 at 09:59 PM | Permalink | Comments (0) | TrackBack (0)

I'M DONE COUNTING AFTER THIS ONE

Just wanted to thank all of ya'll for the signed picture frame. It is definately one of, if not the, coolest gifts ever given to me. If you haven't signed it, please do next time you are in the gym. Ya'll are awesome!

Posted on 07/26/2010 at 12:59 PM | Permalink | Comments (6) | TrackBack (0)

GOT THAT STAG

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

20 Minute AMRAP: 500m Row Max Handstand Push Ups (Once the athlete falls out of a handstand the round ends. Score total HSPUs.)

Steve at the Pro Football Hall of Fame in Canton, OH.

Posted on 07/26/2010 at 12:48 PM | Permalink | Comments (0) | TrackBack (0)

07/22/2010

WHAT WOULD PRE DO?

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

1 x 800m Run/90 Second Rest 2 x 400m Run/60 Second Rest 4 x 200m Run/30 Second Rest 8 x 100m Run/15 Second Rest (Score = Total Time - 7 Minutes 15 Seconds)

"A lot of people run a race to see who is the fastest. I run to see who has the most guts, who can punish himself into an exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5000m race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself." -Steve Prefontaine

Posted on 07/22/2010 at 09:16 PM | Permalink | Comments (5) | TrackBack (0)

07/21/2010

NOT IN THE JUNGLE

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

"Isa-Grannie"

6 Power Snatches (M-135#/F-95#) 30 Double Unders 6 Clean & Jerks (M-135#/F-95#) 30 Sit Ups x5

I know a few of ya'll tore your hands up pretty good on Monday. Here is a great video that shows how to tape your hands up so that you don't miss a workout because you have a boo-boo (insert stupid frowny face). Check it out, experiment on your own (or with a friend), buy some overpriced tape, and continue doing work SON.

Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.

Posted on 07/21/2010 at 09:40 PM | Permalink | Comments (3) | TrackBack (0)

07/20/2010

LIGHTS OUT

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

Within 8 Minutes Complete: 5 Pull Ups 10 Push Ups 15 Squats x5 With the remaining time, complete a MAX Calorie Row. ***REST 4 MINUTES*** Within 8 Minutes Complete: 3 Deadlifts (M-315#/F-205#) 5 Burpees x5 WIth the remaining time, complete as many American Kettlebell Swings (M-70#/F-55#) as possible. ***REST 4 MINUTES*** 800m Run (Score the number of calories rowed, kettlebell swings completed, and run time.)

CrossFit Games 2010 Champions..."The Fittest Human Beings On EARTH".

07/20/2010

CROSSFIT ADIDAS COMMERCIAL

Check this out...badass CrossFit Games commercial by Adidas featured on the mainsite today.

Posted on 07/20/2010 at 01:39 PM | Permalink | Comments (5) | TrackBack (0)

07/19/2010

WEAK SAUCE

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

30 Minute AMRAP 3​ Handstand Push Ups

4 Deadhang Pull Ups

5 Toes-2-Bar

Posted on 07/19/2010 at 09:14 PM | Permalink | Comments (5) | TrackBack (0)

07/17/2010

2010 CROSSFIT GAMES ***LIVE***

Check out the 2010 CrossFit Games LIVE! Click HERE and watch these monsters do work. You can also check the results/standings HERE.

Posted on 07/17/2010 at 07:05 PM | Permalink | Comments (1) | TrackBack (0)

07/16/2010

HELLO OLD FRIEND

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

10 Wall Balls (M-20#/F-14#) 5 Curtis P's (M-95#/F-65#) x5 ***Curtis P = Hang Squat Clean, Lunge (Left), Lunge (Right), Push Press***

Travis introduced himself to Curtis P this morning.

Posted on 07/16/2010 at 10:26 PM | Permalink | Comments (0) | TrackBack (0)

07/15/2010

BE STRONG...MAKE BABIES

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

AMRAP in 20 Minutes of: 800m Run ----- 60ft Weighted Overhead Walking Lunge (M-2x35# KettleBells/F-2x20# Dumbells) 15 Ring Dips 1 Rope Climb (15ft) ***Start the clock with the 800m run. Once the 800m run is completed, knock out as many rounds as possible (AMRAP) with the remaining time of lunges, ring dips, and the rope climb.***

Russ grinding through some brutal overhead walking lunges. By the way, Russ is going to be a dad here in about 3 months.

Posted on 07/15/2010 at 09:48 PM | Permalink | Comments (1) | TrackBack (0)

07/14/2010

GRILLED PEACHES

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

2K Row (Time Trial)

Tabata Mash Up: Push Ups Sit Ups Squats ***Complete 5 tabata rounds (20 on/10 off) of each movement counting reps completed during each "on" period. Score the lowest rep total from each movement.***

I know...I know...I've posted this video before, but the CrossFit Games are this weekend and this video sums up what that barn burner is all about better than any other I've seen. If you are interested in watching the best of the best CrossFit athletes in the world compete for the title of "World's Fittest Man/Woman" they'll be streaming the event live (I'll post the link later this week).

Posted on 07/14/2010 at 08:45 PM | Permalink | Comments (0) | TrackBack (0)

07/13/2010

GORILLA JUICE

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

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

5 Minute Row (Calories) 4 Minute Tire Flips 3 Minute Muscle Ups 2 Minute Sledgehammer Hits 1 Minute Burpees ***Continuous running clock. Complete as many reps as possible in the allocated time at each station. Score total reps completed.***

Breezy slangin' and bangin'.

Posted on 07/13/2010 at 08:59 PM | Permalink | Comments (0) | TrackBack (0)

07/12/2010

PICK THE WORLD UP

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

"The Seven"

7 Handstand Push Ups 7 Thrusters (M-135#/F-95#) 7 Knees-2-Elbows 7 Deadlifts (M-245#/F-165#) 7 Burpees 7 American Kettlebell Swings (M-70#/F-55#) 7 Pull Ups x7 ***This is a HERO WOD and doesn't normally have a cut-off time. We implemented a 40 minute cut-off due to time restraints.***

Nila stopped by CrossFit Moxie (San Jose, CA) while she was on vacation and got a workout in with Chris and his crew.

The Coon Dog Day 5K CFS Crew (Alonso, Tal, Bess, Mookie, Sam). Check results HERE.

Stephanie crushed the Musselman Triathlon this weekend up in Geneva, NY. She finished 3rd in her age group and 96th overall (out of 700+). Here's the awesome part though...she ran 13.1 miles in 1 hour and 30 minutes (7:37 mile pace) AFTER a 1.2 mile swim AND a 56 mile bike ride. Work was done.

Posted on 07/12/2010 at 09:29 PM | Permalink | Comments (4) | TrackBack (0)

07/09/2010

COON DOG DAY 5K

Seriously. Coon Dog Day + 5K Race = Awesome. I know its last minute, but if you're interested we'll be leaving the gym tomorrow (Saturday) morning at 0615 and I'll pile as many as I can into the truck. Its takes about 30 minutes to get up there (Saluda, NC), we'll check in around 0700 ($30 and you get a t-shirt), race starts at 0800, DO WORK, we'll be home before 1000. Hit me up if you are interested (410-271-5910).

Posted on 07/09/2010 at 09:08 PM | Permalink | Comments (7) | TrackBack (0)

DON'T EAT THE TEQUILA WORM

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

21 Overhead Squats (M-135#/F-95#) 14 Chest-2-Bar Pull Ups 7 Thrusters (M-135#/F-95#) 7 Chest-2-Bar Pull Ups 7 Overhead Squats (M-135#/F-95#) 14 Chest-2-Bar Pull Ups 21 Thrusters (M-135#/F-95#)

Hannah D in a full overhead lockout.

07/08/2010

EMBRACE THE MULLET

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

42-30-18 Pull Ups Double Unders

Mookie mowin' down some double unders.

Posted on 07/08/2010 at 08:55 PM | Permalink | Comments (0) | TrackBack (0)

07/07/2010

TOSS UP A MONSTER

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

Complete 1 Clean & Jerk every minute on the minute (EMOM) for 5 minutes (5 total reps) at 90% of your 1RM.

10-9-8-7-6-5-4-3-2-1 Hang Squat Clean (M-155#/F-105#) 1-2-3-4-5-6-7-8-9-10 Handstand Push Ups ***Work your way down the Hang Squat Clean ladder and up the HSPU ladder. 10 Hang Squat Cleans, 1 HSPU, 9 Hang Squat Cleans, 2 HSPU, 8 Hang Squat Cleans, 3 HSPU.....1 Hang Squat Clean, 10 HSPU.***

Chad catching a squat clean like a pro.

Posted on 07/07/2010 at 09:45 PM | Permalink | Comments (0) | TrackBack (0)

07/06/2010

LILLY

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

5 Push/Split Jerks (M-185#/F-125#) 10 Burpees x5 ***REST 3 MINUTES*** 5 Deadlifts (M-275#/F-185#) 10 Burpees x5 (Score total work time)

Compare scores from the 1st part of the WOD ("Freddy's Revenge") to "SWAMP DONKEY".

My brother from another mother, Rico (CF Houston), became a dad this morning...Carlos and Lisa got real old real fast and took on the grandpa/grandma titles...and I'm still tring to figure out where babies come from. Lilly was born this morning at 11:06 weighing in at 7lbs. 2oz. and she's a pretty one. Congrats guys!

Posted on 07/06/2010 at 09:24 PM | Permalink | Comments (4) | TrackBack (0)

PAIN KILLER

CF Spartanburg Workout of the Day (WOD) - FRIDAY: Developed by CF324

Every Minute on the Minute (EMOM) 1 Thruster (M-65#/F-45#) 1 Burpee ***Add an additional thruster/burpee every minute. 1st Minute = 1 Thruster/1Burpee. 2nd Minute = 2 Thrusters/2 Burpees. 3rd Minute = 3 Thrusters/3 Burpees...etc. Continue until athlete is unable to complete required work in the given minute.***

Posted on 07/06/2010 at 03:03 PM | Permalink | Comments (1) | TrackBack (0)

07/03/2010

RUBBIN' IS RACIN'

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

400m Run 20 Power Snatches (M-115#/F-75#) 20 Overhead Squats (M-115#/F-75#) 800m Run 20 Back Squats (M-115#/F-75#) 20 Push Jerks (M-115#/F-75#) 400m Run

Posted on 07/03/2010 at 10:05 AM | Permalink | Comments (0) | TrackBack (0)

07/01/2010

4TH OF JULY WEEKEND SCHEDULE

FRIDAY: NORMAL HOURS SATURDAY: NORMAL HOURS SUNDAY: CLOSED MONDAY: CLOSED

Hope everybody has a safe, yet badass 4th of July Weekend. We'll see ya'll Tuesday. Blow something up...DO WORK!


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