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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!!


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