NOVEMBER 2010
11/30/2010
THUNDERBIRD
CROSSFIT SPARTANBURG WOD: MONDAY NOVEMBER 30, 2010
"Filthy Fifty"
50 Box Jumps 50 Jumping Pull Ups 50 Kettlebell Swings 50 Push Press 50 Knees-2-Elbow 50 Wall Ball 50 Walking Lunges 50 Back Extensions 50 Burpees 50 Double Unders
Check your results from last time, "Snot Rocket".
Posted on 11/30/2010 at 04:35 PM | Permalink | Comments (0) | TrackBack (0)
TOTAL RECALL
Crossfit Spartanburg WOD: Wednesday November 24, 2010
5 Squat Snatch (135/95)
5 Tire Flips
200 m Run
X6
Posted on 11/30/2010 at 04:06 PM | Permalink | Comments (0) | TrackBack (0)
11/27/2010
PONY UP
Over the Thanksgiving Holidays, Nate and Nicki went and threw down with the folks at CF Indy North. Nate said the owner, Byron along with all the athletes were extremely cool. And for Nate to consider someone cool.....this guy guy must have Bad MF'er on his wallet! So here's the shout out and a pic... CF Spartanburg Workout of the Day (WOD)-Saturday
Open Gym or Rest Day.....prepare for Monday!
Posted on 11/27/2010 at 01:22 AM | Permalink | Comments (1) | TrackBack (0)
11/25/2010
BLACK FRIDAY
CF Spartanburg Workout of the Day (WOD)-Friday
Open Gym 8am-10am
Our friends over at CF Houston (home of the Ibarra clan/Texas Honey Badgers) had a sweet news clip aired on their box. Ahhhhh, Way to DO' WORK in Houston!
Posted on 11/25/2010 at 11:01 PM | Permalink | Comments (9) | TrackBack (0)
HAPPY THANKSGIVING
CF Spartanburg Workout of the Day (WOD)-Thursday
Open Gym 8am-10am
Happy Thanksgiving to all the CFS Athletes and their families.
Posted on 11/25/2010 at 12:45 PM | Permalink | Comments (0) | TrackBack (0)
11/23/2010
GIBLET GRAVY
CF Spartanburg Workout of the Day (WOD)-Tuesday
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
100 ft. Walking Lunge with 45#/25# plate overhead
30 Box Jumps (24/20)
20 Wall Ball (20#/14#)
10 HSPU
X 4
Athletes are constantly telling me that the MWODs are helping them find their Pain Cave. Heres another one......
Posted on 11/23/2010 at 11:52 PM | Permalink | Comments (1) | TrackBack (0)
Thanksgiving Schedule
Wednesday: Normal Hours Thursday: 8AM - 10AM (Open Gym) Friday: 8AM - 10AM (Open Gym) Saturday: 8AM - 10AM (Open Gym)
Posted on 11/23/2010 at 03:59 PM | Permalink | Comments (2) | TrackBack (0)
11/22/2010
SHAKE WEIGHTS
CF Spartanburg Workout of the Day (WOD)-Monday
Max Squat Clean
1-1-1-1-1
then
4x400m run
*rest exact time from previous run/score slowest time*
Being a 3rd shifter, I have the chance to see all the crap that is on TV late night/early morning. So I run across this little gem a couple of nights ago on one of our local channels. I couldn't resist this! Here's your MWOD for the evening......
Introducing Mary Ann Wilson, RN or as I will refer to her "MStar"
Posted on 11/22/2010 at 10:17 PM | Permalink | Comments (3) | TrackBack (0)
CHUCKLEHEADS
Blake, Hayden, and Molly made the Crossfit Kids mainsite today. Way to go guys. Forging the future of fitness.
Posted on 11/22/2010 at 05:16 PM | Permalink | Comments (3) | TrackBack (0)
11/21/2010
PAIN CAVE
Matt A and Joel went down to Crossfit Atlanta for Kelly Starrett's mobility and flexibility seminar on Saturday. This information will help us develop targeted, effective body-maintenance strategies that you can use.
Why should you care about mobility?
performance
injury prevention
injury resolution
ideal technique
So are we gonna fix you? NO. We are, however, able to show you ways to fix yourself. If you want someone else to fix you, then make an appointment with a physcial therapist. The trainers have already been using many of K-Star's movements and have seen results and change. Check out the Mobility WOD Blog for more information.
11/09/2010
BUTTERED FLOOR
CF Spartanburg Workout of the Day (WOD)-Tuesday
AMRAP 15 mins.
3 Deadlifts (255#/145#)
6 Pullups
9 Wall Ball (20#/14#)
ALPHA OPTIONS:
315#/185#
Chest to Bar
Above Blue Line Wall Balls/20#
COOLDOWN:
40' Broad Jumps
15 Paralette Jumps
X2
This had absolutely nothing to do with CF, but one of my favs....
Posted on 11/09/2010 at 10:58 PM | Permalink | Comments (1) | TrackBack (0)
11/08/2010
DR. CURTIS P. ADCOCK
CF Spartanburg Workout of the Day(WOD)-Monday
So Glen calls me on Friday and says "why don't we do 30 Curtis P's?" My response was, "OK, how about a 400m run on both ends of those SOB's?" Be pissed at Glenn...it was his fault.
400m run
30 Curtis P's (95#/65#)
400m run
Here's another MWOD for us, take a few minutes and watch it.
Posted on 11/08/2010 at 09:37 PM | Permalink | Comments (4) | TrackBack (0)
THE BOYS & GIRLS HOME OF SPARTANBURG
The Boys and Girls Home of Spartanburg are collecting "gently used" tennis shoes for the kids. There will be a bucket and a sign by the bulletin board if you choose to donate your shoes. This is a good outreach and community event for the CFS athletes to participate in. Per Marty, the shoes must pass the "sniff test!" Don't let this bucket go empty, this is a chance for you to give back to a future Honey Badger!
Damn, this kid is brave......
Posted on 11/08/2010 at 01:51 PM | Permalink | Comments (1) | TrackBack (0)
11/06/2010
COLD WEATHER GEAR
We are taking orders for black pull-over hoodies. They are Jerzees 50/50 and will have "CROSSFIT SPARTANBURG" on the front. The cost is $20 for S-XL and $25 for XX-4X. The order bucket is in the gym. Please put your money in an envelope and indicate name and size. Friday, 12 Nov., is the last day to order.
Posted on 11/06/2010 at 01:49 PM | Permalink | Comments (1) | TrackBack (0)
11/05/2010
NATE "THE GREEK"
Get your weekend started with a video of some awesome people doin' some awesome shhhhh.....stuff! (I'm trying to do better)
CF Spartanburg Workout of the Day-Friday
"JACK"
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
AMRAP in 20 mins.
10 Push Press (115#/85#)
10 KBS (55#/35#)
10 Box Jumps (24/20)
Guess who made it back on the site? That's right.....Nate!
Posted on 11/05/2010 at 10:14 PM | Permalink | Comments (5) | TrackBack (0)
11/04/2010
HOARDERS
Any takers? It's a joke.....at least wait until Charlene is there!
CF Spartanburg Workout of the Day (WOD)-Thursday
21-15-9
OHS (135#/95#)
Chest to Bar Pullups
*NE Regional Event*
COOLDOWN:
3 Suicide Sprints
3 Sandbag Suicides
Check and see how you would of matched up at the NE Regionals:
NE Regional Couplet Event Standings
Posted on 11/04/2010 at 11:44 PM | Permalink | Comments (0) | TrackBack (0)
11/03/2010
BACON IS MEAT CANDY
I have to apologize in advance. I forgot the memory card at home and there were no pics taken of todays WOD. So, I have already taken a verbal beating from Nate (he likes to see himself on the internet) and I have decided to one day soon make a Nate Day. All Nate pics on the site! There is a pretty cool video though......
CF Spartanburg Workout of the Day (WOD)-Wednesday
Max Shoulder Press
1-1-1-1-1
then
21-15-9
Deadlift (185#/135)
Wall Ball (20#/14#)
Posted on 11/03/2010 at 09:42 PM | Permalink | Comments (0) | TrackBack (0)
11/02/2010
WHO ORDERED THE CODE RED
CF Spartanburg Workout of the Day (WOD)-Tuesday
AMRAP 15 mins.
5 SDHP (135#/95#)
10 Burpees
15 Box Jumps
COOLDOWN:
KB Farmer Walk (70#/55#)
(score number of laps)
Posted on 11/02/2010 at 09:34 PM | Permalink | Comments (12) | TrackBack (0)
11/01/2010
TURD FERGUSON
To echo Rob: the weight DOESN'T care if your hands are torn, if you are hungry, hot, cold, sick, demotivated, just starting CF, too tall or too short. The weight wants to be moved! Do what you do....MOVE HEAVY SHIT!
CF Spartanburg Workout of the Day (WOD)-Monday
21-18-9
KBS (70#/53#)
Toes to Bar
Double Unders