APRIL 2011
04/30/2011
THIS IS GONNA STING A LITTLE
CF SPARTANBURG WOD FRIDAY APRIL 29, 2011
complete the follwoing for time:
21-15-9
Thrusters (95/65)
Pull ups
Ring Dips
then
1000 m row (clock stops at end of row)
Posted on 04/30/2011 at 03:54 PM | Permalink | Comments (0) | TrackBack (0)
PLAYIN' IN THE ROAD
CF SPARTANBURG WOD THURSDAY APRIL 28, 2011
5K Run
Posted on 04/30/2011 at 03:49 PM | Permalink | Comments (0) | TrackBack (0)
04/28/2011
JARS OF CLAY*Updated
This Saturday our resident artist Erin will be hosting a pottery session for our kids and anyone else interested. The class starts at 9am. The cost is $15 per person to cover the cost of materials. There is a sign up sheet in the gym.
Everone enjoyed the class. Thanks Erin.
Posted on 04/28/2011 at 09:13 PM | Permalink | Comments (5) | TrackBack (0)
04/27/2011
OPEN 11.6
CF SPARTANBURG WOD WED. APRIL 27, 2011
Games Open WOD 11.6 AMRAP 7 minutes 3 Thrusters (100/65) 3 C2B Pullups 6 Thrusters 6 C2B Pullups 9 Thrusters 9 C2B Pullups 12 Thrusters 12 C2B Pullups Continue up the ladder adding 3 reps to each movement. Score total reps.
Posted on 04/27/2011 at 08:41 PM | Permalink | Comments (0) | TrackBack (0)
Mephistopheles
CF SPARTANBURG WOD TUESDAY APRIL 26, 2011
Overhead Squat
1-1-1-1-1
work up to MAX load
21-15-9-21
Goblet Squat (70/55)
Push Up
Double Unders
Posted on 04/27/2011 at 04:57 PM | Permalink | Comments (10) | TrackBack (0)
04/25/2011
TugBoat
CF Spartanburg WOD Monday April 25, 2011
30 SDHP (95/65) 400 m run 30 pushups 400 m run 30 pullups 400 m run 30 GHD situps 400 m run 30 slamballs (15/12) 400 m run 30 burpees
Posted on 04/25/2011 at 07:34 PM | Permalink | Comments (1) | TrackBack (0)
04/23/2011
FEATHER MATTRESS
CF SPARTANBURG WOD FRIDAY APRIL 23, 2011
Several members of CFS walked the estimated distance from Pilot's pretorium to Golgotha (1/2 mile) with the weight of the crossbeam of the cross on thier backs (125 lbs). A little perspective goes a long way. We hope everyone has a great Easter Weekend.
Partner WOD
40 medball cleans, partner holds medball overhead 40 squats, partner holds bottom of the squat position 40 abmat sit ups, partner holds an L-sit 40 wall balls, partner holds bottom of front squat with medball 40 burpees, partner holds plank position on hands
Both partners complete both the movement and hold before moving on to the next movement. When one partner rests so must the other.
Posted on 04/23/2011 at 02:21 PM | Permalink | Comments (4) | TrackBack (0)
04/22/2011
30 PIECES OF SILVER
CF SPARTANBURG WOD THURSDAY APRIL 21, 2011
Max Handstand Push Ups
-------
3 Deadhang pull ups
4 Box Jump Burpees (24/20)
6 KBS (2 pood/1.5 podd)
8 GHD situps
AMRAP 15 minutes
Posted on 04/22/2011 at 10:08 AM | Permalink | Comments (1) | TrackBack (0)
OPEN 11.5
CF SPARTANBURG WOD WEDNESDAY APRIL 20, 2001
CROSSFIT GAMES OPEN WOD 11.5
5 Power Cleans (145/100)
10 Toes to Bar
15 Wallballs (20/14)
AMRAP 20 minutes
Posted on 04/22/2011 at 10:02 AM | Permalink | Comments (0) | TrackBack (0)
04/19/2011
WALKED LIKE A BABY
CF SPARTANBURG WOD TUESDAY APRIL 19, 2011
Push Jerk
5-5-5 (work percentage of max load)
----------
7 Front Squats 135/95
200m run
20 Sledgehammer Strikes
200m run
X5
04/19/2011
GO STOP GO STOP GO STOP
CF SPARTANBURG WOD MONDAY APRIL 18, 2011
AMRAP 6 mins
6 Deadlifts 225/155
10 Ring Dips
2 min rest
AMRAP 6 mins
10 KBS 70/55
6 Clapping Pushups
2 min rest
AMRAP 6 mins
200m row
10 Burpees
*2 min rest periods: athletes
must remain moving/walking
CANNOT sit, lay or fall down
Posted on 04/19/2011 at 08:23 PM | Permalink | Comments (0) | TrackBack (0)
04/18/2011
EMANCIPATION
CF SPARTANBURG WOD FRIDAY APRIL 15, 2011
10 Ring Dips
20 Pullups
30 Pushups
40 Burpees
50 Situps
60 Lunges
50 Situps
40 Burpees
30 Pushups
20 Pullups
10 Ring Dips
Posted on 04/18/2011 at 11:52 AM | Permalink | Comments (1) | TrackBack (0)
04/15/2011
BEAR THE REALITY
CF SPARTANBURG WOD THURSDAY APRIL 14, 2011
"Bear Complex"
5 Rounds, 7 sets of the following sequence:
Power Clean Front Squat Push Press Back Squat Push Press
Rest between rounds as needed. Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip.
Compare to Ground Zero
the picture file got screwed...post load to comments
Posted on 04/15/2011 at 08:35 PM | Permalink | Comments (3) | TrackBack (0)
Saturday
The gym will be closed tomorrow.
Posted on 04/15/2011 at 05:15 PM | Permalink | Comments (2) | TrackBack (0)
04/14/2011
ANTHEM
CF SPARTANBURG WOD WEDNESDAY APRIL 13, 2011
GAMES OPEN WOD 11.4
AMRAP 10 Minutes
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
Posted on 04/14/2011 at 05:32 PM | Permalink | Comments (0) | TrackBack (0)
FOUNTAINHEAD
CF SPARTANBURG WOD TUESDAY APRIL 12, 2011
3-3-3-3-3
Front Squat
3 rounds for time of:
500 m row
500 m run
50 Double Unders
Posted on 04/14/2011 at 05:24 PM | Permalink | Comments (1) | TrackBack (0)
04/12/2011
YARD SALE MANIA
CF Spartanburg Workout of the Day (WOD)-Monday 04/11/2011
"Tillman"
Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.
7 Deadlifts (315#/205#) 1 Full Gasser 15 Pull Ups
X7
Posted on 04/12/2011 at 05:15 AM | Permalink | Comments (5) | TrackBack (0)
04/10/2011
THIS IS SPARTA!!
The Spartan Race comes to the Carolinas June 25th. It will be held at Carolina Adventure World in Winnsboro, SC. Put your crossfit body and mind to the test, this will push your limits.
Ben and Brett, from Spartan Race stopped by with their pimped out ride to get in a workout and put us in the loop for the race. Start getting your team together now and get signed up!
Posted on 04/10/2011 at 02:17 PM | Permalink | Comments (1) | TrackBack (0)
Rhetoric
CF SPARTANBURG WOD FRIDAY APRIL 8,2011
FROM TEAM "ALL IN" THE WINNERS OF PALEO 2.0
100 FT. SANDBAG CARRY
49 POWER CLEANS (95/75)
100 FT. SANDBAG CARRY
49 SLEDGEHAMMER HITS (10/8)
100 FT. SANDBAG CARRY
49 GHD BACK EXTENSIONS
100 FT. SANDBAG CARRY
49 PUSH UPS
6 50 FT. FORWARD FARMER CARRY(70/53)
6 50 FT. BACKWARD FARMER CARRY(70/53)
102 DOUBLE UNDERS
Posted on 04/10/2011 at 02:04 PM | Permalink | Comments (1) | TrackBack (0)
Dialectic
CF SPARTANBURG WOD THURSDAY APRIL 7, 2011
"Six Shooter" compare to List of Demands Developed by CrossFit Auckland...with some slight CFS mods.
3 Rounds 6 Squat Cleans (M-135#/F-95#) 6 Clapping Push Ups 6 Russian Kettlebell Swings (M-70#/F-55#) 6 Thrusters (M-135#/F-95#) 6 Chest-to-Bar Pull Ups 6 Burpees
04/06/2011
BALL AND CHAIN
CF Spartanburg Workout of the Day (WOD)-Wednesday 04/06/2011
CF Games Open 11.3
AMRAP 5 mins.
Squat Clean
Jerk
(165#/110#)
Posted on 04/06/2011 at 09:09 PM | Permalink | Comments (0) | TrackBack (0)
04/05/2011
PURPLE RAIN
CF SPARTANBURG WOD TUESDAY APRIL 5, 2011
PARTNER KELLY
Complete the following with a partner
400 m run (both athletes together)
30 box jumps (spilt evenly)
30 wall balls (athlete 1 squats, thorws to target, athlete 2 catches = 1 rep then athlete 2
squats throws to target athelte 1 cathces = 2 reps)
X5
*Every 2 Minutes both athletes must complete 5 burpees, regardless of where they are in the workout.
Posted on 04/05/2011 at 09:14 PM | Permalink | Comments (3) | TrackBack (0)
Dr. Izumi Tabata
CF SPARTANBURG WOD MONDAY APRIL 4, 2011
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is total reps from all 32 intervals.
Compare to Full of Hate
We tabata because Dr. Tabata's study found "that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems." The adequate high-intesnisty intermittent training the particiapnts did..? 8 rounds of 20 seconds of work and 10 seconds of rest.
Posted on 04/05/2011 at 01:39 PM | Permalink | Comments (3) | TrackBack (0)
04/04/2011
SKIN GRAPH
CF SPARTANBURG WOD FRIDAY APRIL 1, 2011
1 Rope Climb
2 OHS (155/115)
3 Sandbag Cleans
X5
Casey and some of her crossfitting soccer players ran in the Cooper River Bridge Run 10K over the weekend. The results page is here. Great job!
Mikey and Ian are back in the news again today. Mikey made the All-Area first team and Ian made the All-Academic First Team Great job guys, keep it up.
Posted on 04/04/2011 at 04:07 PM | Permalink | Comments (2) | TrackBack (0)
04/01/2011
Don't go a'ninjeeing nobody dat don't need ningeed
CF SPARTANBURG WOD THURSDAY MARCH 31, 2011
Max Rep Pull Ups
then...
400 m run
40 Wall Balls (20/14)
AMRAP 20 minutes
Tal got ninjeed again last night. We are trying to keep him used to being alert and ready for anything (its not going well for him). He took multiple shots from Blake's airsoft assault rifle this time. WAKE UP SON!!