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OCTOBER 2010


10/29/2010

$1.00 PBR's

CF Spartanburg Workout of the Day (WOD)-Saturday

Rest day or practice something you suck at

Distance runner

vs.

Sprinter

Which one do you think is more apt to tackle life's challenges?

Who could complete multiple box jumps?

Who could Clean & Jerk 135# with ease?

If your getting your ass kicked, which one do you want by your side?

This is one of the reasons we spend a majority of the time training athletes in a shorter more intense domain.

Posted on 10/29/2010 at 10:39 PM | Permalink | Comments (2) | TrackBack (0)

MEAT PUPPET

CF Spartanburg Workout of the Day (WOD)-Friday

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

"The Seven"

7 HSPU

7 Thrusters (135#/95#)

7 Knees to Elbows

7 Deadlifts (245#/170#)

7 Burpees

7 KBS (70#/53#)

7 Pullups

X 7

Posted on 10/29/2010 at 10:24 PM | Permalink | Comments (0) | TrackBack (0)

DR. FEELGOOD

Roosevelt was hospitalized this week and had some tests ran on him. All things are good and the Dr. prescribed exercise. Instead of going to CVS and filling a prescription, where does he go? That's right, straight to CFS to get in a WOD, still wearing the hospital band! That's DOIN' WORK!

CF Spartanburg Workout of the Day (WOD)-Thursday

"Grace"....not so amazing!

10 Clean & Jerks (135#/95#)

400m run

10 Clean & Jerks

400m run

10 Clean & Jerks

400m run

Cooldown:

Max Sldegehammer hits in 1 minute

X2

Posted on 10/29/2010 at 10:01 PM | Permalink | Comments (0) | TrackBack (0)

10/27/2010

SPEED ROCK

For those of you who refuse to strip your weights off, pick up your bottles, put your kettlebells back and move your boxes......we're getting one of these bad boys!

CF Spartanburg Workout of the Day (WOD)-Wednesday

5 Hang Power Snatches-95#/65#

15 Pullups

X 5

Cooldown:

Tabata-

pushups 4rds.

situps 4 rds.

calorie row 8 rds.

*sorry, I couldn't get my computer to load the board pic, I will try later*

Posted on 10/27/2010 at 09:29 PM | Permalink | Comments (5) | TrackBack (0)

10/26/2010

CFS WILL MAKE YA' JUMP, JUMP......

Yep, here's another video from KStarr! The dreaded IT Band....I know, I know, it hurts like hell to roll this thing out but the other option is to become prey and be eaten by all the Honey Badgers.

CF Spartanburg Workout of the Day (WOD)-Tuesday

Max Hang Clean

3-3-3-3-3

then

Within 3 minutes

100m run

5 Burpees

20 KBS-55#/35#

Max Box Jumps= score total Box Jumps

(2 minute rest between rounds)

X 3

Posted on 10/26/2010 at 10:01 PM | Permalink | Comments (2) | TrackBack (0)

10/25/2010

MULE KICK

CF Spartanburg Workout of the Day (WOD)-Monday

"Bulger"

150 m run

7 Chest to Bar Pullups

7 Front Squats (135#/95#)

7 HSPU

X10

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth

Posted on 10/25/2010 at 09:52 PM | Permalink | Comments (5) | TrackBack (0)

10/24/2010

HELMET TO HELMET

CF Spartanburg Workout Of The Day (WOD)-Sunday

Rest Day

This is for all of our LE guys/gals or anyone who is in the car for long periods of time.

Enjoy and unglue those hips

Posted on 10/24/2010 at 06:57 PM | Permalink | Comments (0) | TrackBack (0)

10/23/2010

FLY LIKE A G6

CF Spartanburg Workout of the Day (WOD) - Friday

AMRAP 15 minutes

250m row

10 Goblet Squats-70#/53#

10 Back Extensions

I decided to try this WOD with a Tactical Vest on, Brett came in and trumped me wearing the vest and a gas mask. STUPID IDEAS!

Posted on 10/23/2010 at 04:06 PM | Permalink | Comments (1) | TrackBack (0)

10/21/2010

GIRL FIGHT

Mikey stuck a Muscle-Up today, there is video but I had a problem uploading it. I'll make ya' a star later in the afternoon, you young Honey Badger

I am including another Mobility video. This guy is good, put his stuff to practice....

CF Spartanburg Workout of the Day (WOD) - Thursday

20 Pushups/1 GHD

19 Pushups/2 GHD

18 Pushups/3 GHD

....you get the idea

1 Pushup/20 GHD

Posted on 10/21/2010 at 09:36 PM | Permalink | Comments (3) | TrackBack (0)

10/20/2010

Delirium Tremens

Crossfit Spartanburg Workout of the Day(WOD)- Wednesday

"DT"

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

X 5

(M-155#, F-105#)

Compare to Going Nomad

Posted on 10/20/2010 at 08:18 PM | Permalink | Comments (2) | TrackBack (0)

CRACKTASTIC

CROSSFIT SPARTANBURG WORKOUT OF THE DAY(WOD)- TUESDAY

"ANNIE ON CRACK"

50-40-30-20-10

DOUBLE UNDERS

SIT-UPS

COOLDOWN

SLOSH PIPE WORK

Posted on 10/20/2010 at 10:09 AM | Permalink | Comments (0) | TrackBack (0)

10/18/2010

2 shots, 1 kill

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

Strength WOD:

Squat Cleans (75% of 1 RM)

3-3-3-3-3

MetCon:

AMRAP 15 mins:

5 Squat Cleans-135#/95#

10 Pull ups

60 ft. Overhead Lunge-45#/35#

Caleb from Crossfit Bethesda rolled in today and did work with the 4 pm crew

Posted on 10/18/2010 at 09:11 PM | Permalink | Comments (1) | TrackBack (0)

10/15/2010

GOLDEN SHOWER

Crossfit Spartanburg Workout of the Day(WOD)- Friday

15 Thrusters (95#/65#)

15 Slamballs (15#/12#)

15 Burpees

15 Double Unders

X4

Posted on 10/15/2010 at 10:03 PM | Permalink | Comments (1) | TrackBack (0)

DIPS, HIPS, LIPS

Crossfit Spartanburg Workout of the Day(WOD)- Thursday

15 minutes AMRAP

12 Ring Dips

6 Dumbell Clean Step-Ups(40#/30# & 24/20)

18 Situps

Posted on 10/15/2010 at 09:09 PM | Permalink | Comments (0) | TrackBack (0)

10/13/2010

DEAD MAN'S HAND

Crossfit Spartanburg Workout of the Day (WOD)-Wednesday

20 Minute AMRAP

♥'s = 10 push ups

♦'s = 10 KBS (55/35)

♣'s = 10 deadlifts (185/135)

♠'s = 10 wallballs (20/14)

ACES = 5 lateral burpees

Draw one card from the deck, perform the movement

then run 200 meters = 1 round

Posted on 10/13/2010 at 09:36 PM | Permalink | Comments (31) | TrackBack (0)

10/12/2010

Rollin' in my 5.0

Several of our athetes have had some knee issues. Myself included. Check this video out from Kelly Starrett.

CF Spartanburg Workout of the Day (WOD): Tuesday

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Hang Power Cleans (135#/95#)

HSPU

Posted on 10/12/2010 at 09:43 PM | Permalink | Comments (0) | TrackBack (0)

10/11/2010

A Mouse in the House

CF Spartanburg Workout of the Day (WOD)- Monday

It was a long WOD today but all of you powered through it like true athletes.

Keep BUILDIN' THE MACHINE!

400m run

20 Decline Pushups

20 Box Jumps (24/20)

20 KBS (55#/35#)

20 Knees to Elbows

X 4 (40 min. cutoff)

*Alpha Option*

Box (30/24)

KBS (55#/70#)

Toes to Bar

Ben workin' Declines

Posted on 10/11/2010 at 10:12 PM | Permalink | Comments (0) | TrackBack (0)

Milk Machines

In recognition of Breast Cancer Awareness Month, Cross Fit Reaction is going to be hosting “Barbells for Boobs” to raise money for Mammograms in Action. We will be doing "Grace” (30 clean and jerks for time at 135 and 95 Rx). The event will kick off at 10:00 am on Saturday, October 23rd! The donation is set for $10 per person and Brandon will make a contribution for the full amount in Cross Fit Reaction’s name. This event is a great way to get new people to the gym, as the workout can be scaled and anyone can participate! If your friends and family don’t want to workout, bring them along to cheer you on and have them find out what Cross Fit is all about! We are encouraging everyone to bring their kids, as this will be a kid and family friendly event! We will wrap up around noon and head somewhere downtown to eat and watch football! Parking will be limited to please park in the Publix parking lot across from the gym. For those of you who Cross Fit, you are encouraged to try and set a new PR on this workout! For further information, please go to barbellsforboobs.com or crossfitreaction.com.

While we are on the subject, Kyle C has taken on the daunting task of putting together the 2011 Crossfit Spartanburg Calendar. All you need to participate is a pair of X chromosomes. There is a sign up sheet at the gym. What better way for Tal to count down the days? And ladies in case you have any doubts about your skill and beauty as a CFS athlete read the article below, then go sign up.

http://www.againfaster.com/articles/you-are-beautiful.html

10/08/2010

Throw off the bowlines

Crossfit Spartanburg Workout of the Day(WOD): Friday

"Elizabeth" 21-15-9 Squat Cleans (135#/95#) Ring Dips

Posted on 10/08/2010 at 11:20 PM | Permalink | Comments (1) | TrackBack (0)

10/07/2010

LIKE A FAT KID IN DODGEBALL

You know how in that post about me leaving (the one with the funny looking plant in the background) I said that I probably wouldn't be rolling out until November? GOOOOOOSE! Things got a little ahead of schedule on me and I'm heading out tomorrow (Friday). Its been hard as hell to step away from the gym these past two weeks, but ya'll didn't let it phase you and kept on truckin'...so I kept on truckin'. Thank you all so much for the cards, letters, camera money, hair bands, homo-erotic pictures, irish car bombs, tourniquets, crayon drawings, hugs (with and without boobs), and well wishes. You'll be able to keep track of me through my new website "3rd World WODs" (There will be a link on the upper left-hand corner of this page). I am going to stay on track with the exact same workouts that ya'll will be doing back here though it may get a little interesting depending on what equipment I have at my disposal. I love you all more than you know and I'll see you in a few months.

Stay Primal, Tal

Posted on 10/07/2010 at 11:18 PM | Permalink | Comments (2) | TrackBack (0)

SKIN THAT SMOKE WAGON

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

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

ALPHA OPTION: "JackieikcaJ" 1000m Row 50 Thrusters (M-45#/F-35#) 30 Pull Ups 50 Thrusters 1000m Row

Stacie rolling through the "ALPHA OPTION"

Posted on 10/07/2010 at 10:11 PM | Permalink | Comments (1) | TrackBack (0)

FRIED CHEESECAKE

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

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

21-15-9 American Kettlebell Swings (M-70#/F-55#) Burpees

Sorry guys, dropped the ball with the pics again today...and even worse than that...forgot to take a picture of the board (Bess was rushing me out the door). Tons of PRs today...we had 2 dudes deadlift 500+ and 3 chicks deadlift 270+...strong bastards. I know I have posted this before, but ol' Roppetoe breaks it down as bout as simple as it gets.

Posted on 10/07/2010 at 09:58 PM | Permalink | Comments (0) | TrackBack (0)

Posted on 10/07/2010 at 12:21 AM | Permalink | Comments (9) | TrackBack (0)

10/05/2010

WHEELS UP

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

15 Overhead Squats (M-135#/F-95#) 15 Lateral Burpees x3

COOLDOWN: Sprints

Chad and Austin gettin' some as the sun goes down...romantic.

Posted on 10/05/2010 at 09:34 PM | Permalink | Comments (0) | TrackBack (0)

10/04/2010

PANDORA'S BOX

CF Spartanburg Workout of the Day (WOD) - MONDAY: From the 2010 CrossFit Games Mountain Sectional Compare your scores to the actual event results (MEN / WOMEN)

500m Row 21 American Kettlebell Swings (M-70#/F-55#) 400m Run x3

Sorry about the lack of pictures here the past couple of days...its been a little crazy. We have a "Gym Camera" now so feel free to grab it, take as many pics as you want, and we'll post them. This could get interesting...

Posted on 10/04/2010 at 10:14 PM | Permalink | Comments (4) | TrackBack (0)

10/03/2010

SHOTS

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

800m Run 21 Deadlifts (M-225#/F-155#) 21 Pull Ups 400m Run 15 Deadlifts 15 Pull Ups 200m Run 9 Deadlifts 9 Pull Ups


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