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MARCH 2012


03/29/2012

FORTUNE COOKIE

SCHEDULE UPDATE ***NO 6PM CLASSES TODAY (Friday 30MAR2012)*** ***NO SUNDAY OPEN SESSION*** SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.

CFS WOD - Friday 30MAR2012

METCON: "Daniel" 50 Pull Ups 400m Run 21 Thrusters (M-95#/F-65#) 800m Run 21 Thrusters 400m Run 50 Pull Ups

Posted on 03/29/2012 at 08:08 PM | Permalink | Comments (0) | TrackBack (0)

03/28/2012

RICK STEINER

SCHEDULE UPDATE ***NO 7PM CLASSES TODAY (Thursday 29MAR2012)*** ***NO 6PM CLASSES TOMORROW (Friday 30MAR2012)*** ***NO SUNDAY OPEN SESSION*** SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.

CFS WOD - Thursday 29MAR2012

SKILL: 15 Minutes of Snatch Work

METCON: 15 Minute AMRAP: Athlete Option A (ALL MODS ALLOWED): 5 Squat Snatches 10 Pull Ups 10 Ring Dips

Athlete Option B (ONLY SNATCH WEIGHT MODS ALLOWED): 5 Squat Snatches 10 Strict Pull Ups 10 Ring Dips

Athlete Option C (NO MODS ALLOWED): 5 Squat Snatches (M-155#/F-105#) 5 Muscle Ups

CORE COOLDOWN: Trainer's Choice

Posted on 03/28/2012 at 09:49 PM | Permalink | Comments (0) | TrackBack (0)

03/27/2012

JERK CHICKEN

CFS WOD - Wednesday 28MAR2012

STRENGTH: Wendler Cycle Bench Press 70% x 3 80% x 3 90% x 3+ *Use 90% of NEW 1RM for percentages **Sets are performed every 3 minutes on the minute

METCON: ***Originally programmed by CrossFit JAX*** 12 Minute AMRAP: MAX Kettlebell Swings (M-70#/F-55#) 500m Row *KBS are performed as unbroken sets. **If the Kettlebell stops, 500m Row must be completed prior to starting a new set. ***Score total number of KBS completed.

Posted on 03/27/2012 at 09:00 PM | Permalink | Comments (0) | TrackBack (0)

03/26/2012

CFS 2012 CROSSFIT GAMES OPEN RESULTS

***Contact Tal (Talmadge.D.Young@gmail.com) if you are interested in taking a trip down to West Palm Beach for the CrossFit Games SouthEast Regional.***

Aaron Johnson

-11th Place in the SouthEast Region -1 of only 3 athletes in the SE Region to finish in the top 10 on 3 or more WODs -95th Place in the World -Highest ranked athlete from South Carolina -Qualified for the South East Regionals in West Palm Beach, FL (27-29 April) ***AJ will earn a spot in the 2012 CrossFit Games with a Top 3 finish at Regionals***

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CrossFit Spartanburg Affiliate Team (# = # of WODs scored towards team total) AJ (5), Brett (4), Celeste, Marty (4), Stacie (1), Wil, Allen, Cassie (1), Joel, Nicki (3), Steph (2), Zac, Austin (3), Cayce (4), Leslie, Scott (2), Tal (1)

-28th Place in the SouthEast Region -3rd ranked Affiliate Team from South Carolina -Qualified for the South East Regionals in West Palm Beach, FL (27-29 April) -Found a mascot

Posted on 03/26/2012 at 08:59 PM | Permalink | Comments (9) | TrackBack (0)

THE CORRUPTION OF IAN

CFS WOD - Tuesday 27MAR2012

METCON: "Zimmerman" 25 Minute AMRAP: 11 Chest-2-Bar Pull Ups 2 Deadlifts (M-315#/F-185#) 10 Handstand Push Ups

CORE COOLDOWN: Trainer's Choice

Posted on 03/26/2012 at 07:10 PM | Permalink | Comments (0) | TrackBack (0)

03/25/2012

HOT LAVA

CFS WOD - Monday 26MAR2012

STRENGTH: Wendler Cycle Back Squats 75% x 5 85% x 3 95% x 1+ *Use 90% of NEW 1RM for percentages **Sets are performed every 3 minutes on the minute

METCON: 50-40-30-20-10 Wall Balls (M-20#/F-14#) Double Unders

Posted on 03/25/2012 at 10:58 PM | Permalink | Comments (5) | TrackBack (0)

NEW TRAINER

This is about 2 weeks late, but please join me in welcoming Zac as our newest CFS Trainer. Great athlete, better dude, former college athlete, coaches basketball over at Dorman, can probably dunk on you (that's actually an exact quote from his resume...hell yeah we take resumes at CFS...I mean, we already have a real live doctor on staff and stuff). HUGE addition to the trainer staff at CFS and we're lucky to have him. Welcome aboard broseph.

Posted on 03/25/2012 at 09:00 AM | Permalink | Comments (3) | TrackBack (0)

03/22/2012

TREE SHAKER

CFS WOD - Friday 23MAR2012

METCON: CrossFit Games Open 12.5 7 Minute AMRAP: 3 Thrusters (M-100#/F-65#) 3 Chest-2-Bar Pull Ups 6 Thrusters 6 C-2-B Pull Ups 9 Thrusters 9 C-2-B Pull Ups 12 Thrusters 12 C-2-B Pull Ups 15 Thrusters 15 C-2-B Pull Ups 18 Thrusters 18 C-2-B Pull Ups 21 Thrusters 21 C-2-B Pull Ups ...etc...

Posted on 03/22/2012 at 10:45 PM | Permalink | Comments (1) | TrackBack (0)

03/21/2012

DEAR MR. CASTRO...

CFS WOD - Thursday 22MAR2012

STRENGTH: Wendler Cycle Bench Press 65% x 5 75% x 5 85% x 5+ *Add 5# to previous 1RM **Use 90% of NEW 1RM for percentages ***Perform sets every 3 minutes on the minute

METCON: "1/2 Jerry" 800m Run 1000m Row 800m Run

Posted on 03/21/2012 at 10:12 PM | Permalink | Comments (8) | TrackBack (0)

03/20/2012

DIRTY ROLLSTICK

***THERE WILL BE NO 8AM CLASSES TODAY (Wednesday 21 March 2012). SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Wedneday 21MAR2012

SKILL: 15 Minutes of Clean Work *Hang Power Clean and Hang Squat Clean

METCON: 400m Run 21 Ring Dips 12 Deadlifts (M-255#/F-185#) x3

CORE: L-sit for a total of 90 seconds.

03/19/2012

CLAUSTROPHOBIA

***THERE WILL BE NO 8AM CLASSES TODAY (TUESDAY 20MAR2012). SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Tuesday 20MAR2012

STRENGTH: Wendler Cycle Back Squat 70% x 3 80% x 3 90% x 3+ *Use 90% of NEW 1RM for percentages **Sets are performed every 3 minutes on the minute

METCON: 42 Double Unders 21 Pull Ups 30 Double Unders 15 Pull Ups 18 Double Unders 9 Pull Ups

CORE COOLDOWN: Trainer's Choice

Posted on 03/19/2012 at 11:30 PM | Permalink | Comments (6) | TrackBack (0)

03/18/2012

EXTRA LARGE MARGARITA

***THERE WILL BE NO 8AM CLASSES TODAY (MONDAY 19MAR2012). SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Monday 19MAR2012

SKILL: 15 Minutes of Snatch Work *Hang Power Snatch *Hang Squat Snatch

METCON: "KLEPTO" (Per the recommendation of Dr. Stud Kick Ass) 27 Box Jumps (M-24"/F-20") 20 Burpees 11 Squat Cleans (M-145#/F-105#) x4

Posted on 03/18/2012 at 10:45 PM | Permalink | Comments (1) | TrackBack (0)

03/15/2012

MISSIN' THE HAIR

CFS WOD - Friday 16MAR2012

METCON: CrossFit Games Open 12.4 12 Minute AMRAP: 150 Wall Balls (M-20#/F-14#)(M-10'/F-9') 90 Double Unders 30 Muscle Ups *CFS Trainers will be available for athletes participating in the Open (the trainer will administer the WOD 1-on-1 in order to stay within the confines of HQ rules). **All non-CFS athletes are asked to contact Tal prior to showing up for the WOD. ***Complete 12.4 rules located HERE.

Posted on 03/15/2012 at 10:02 PM | Permalink | Comments (0) | TrackBack (0)

03/14/2012

DADGUM CASTRO MESSIN' UP MY PROGRAMMING

CFS WOD - Thursday 15MAR2012

STRENGTH: 8 x 3 Shoulder Press EMOM @ 70% of 1RM

METCON: 5 Power Cleans (M-185#/F-135#) 10 Burpees x5

WORK: 10 Tire Flips *Not for time

Posted on 03/14/2012 at 08:53 PM | Permalink | Comments (4) | TrackBack (0)

03/13/2012

ROLLIN' IN THE DEEP

CFS WOD - WEDNESDAY 14MAR2012

TIME TRIAL: MAX Effort 400m Run x3 *Rest 3 minutes between efforts

METCON: 20 Kettlebell Swings (M-70#/F-55#) EMOM x10 *Score number of rounds successfully completed

STRENGTH: 3 x 10 Deadhang Pull Ups *If you know you can complete all 3 rounds unbroken, Weighted Pull Ups can be implemented.

Andy S rolling in at 1:01. Fastest time of the day.

Posted on 03/13/2012 at 10:12 PM | Permalink | Comments (0) | TrackBack (0)

03/12/2012

PEE PAD

***NEW BOURBON BANTER POST IS UP***

CFS WOD - Tuesday 13MAR2012

SKILL: 15 Minutes of Snatch Work *Overhead Squat *Squat Snatch Balance *Hang Squat Snatch

METCON: ***Originally Programmed by CrossFit Jax*** 3 Squat Snatches (M-115#/F-95#) 6 Power Snatches 9 Overhead Squats x5

CORE: 21-15-9-15-21 GHD Sit Ups GHD Hip Ext

Posted on 03/12/2012 at 08:54 PM | Permalink | Comments (1) | TrackBack (0)

03/11/2012

KIRK WHITE

CFS WOD - Monday 12MAR2012

STRENGTH: Wendler Cycle Back Squats 65% x 5 75% x 5 85% x 5 *Add 10# to previous 1RM **Use 90% of NEW 1RM for percentages ***Sets are performed every 3 minutes on the minute

METCON: "Grace" 30 Clean and Jerks (M-135#/F-95#)

CORE COOLDOWN: Trainer's Choice

Posted on 03/11/2012 at 09:46 PM | Permalink | Comments (3) | TrackBack (0)

03/08/2012

BABY PARTY TOMORROW

***THERE WILL BE NO 8AM CLASSES TODAY (FRIDAY 9MAR2012). SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

***REMINDER: MARCH MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN TODAY...CFS DOESN'T RUN ON CHEST HAIR ALONE. THANKS!***

CFS WOD - Friday 9MAR2012

METCON: CrossFit Games Open 12.3 18 Minute AMRAP: 15 Box Jumps (M-24"/F-20") 12 Push Press (M-115#/F-75#) 9 Toes-2-Bar *CFS Trainers will be available for athletes participating in the Open (the trainer will administer the WOD 1-on-1 in order to stay within the confines of HQ rules). **All non-CFS athletes are asked to contact Tal prior to showing up for the WOD. ***Complete 12.3 Rules located HERE.

Posted on 03/08/2012 at 09:33 PM | Permalink | Comments (0) | TrackBack (0)

03/07/2012

ANGELIC FARTBLOSSUM

***REMINDER: MARCH MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN FRIDAY...CFS DOESN'T RUN ON CHEST HAIR ALONE. THANKS!***

CFS WOD - Thursday 8MAR2012

STRENGTH: Wendler Cycle Bench Press 75% x 5 85% x 3 95% x 1+ *Use 90% of 1RM for percentages **Perform sets every 3 minutes on the minute

METCON: 6 Minute ARMAP: 1 Rope Climb 6 GHD Sit Ups 10 Double Unders

***1 MINUTE REST***

6 Minute AMRAP: 2 Rope Climbs 9 GHD Sit Ups 15 Double Unders

***1 MINUTE REST***

6 Minute AMRAP: 3 Rope Climbs 12 GHD Sit Ups 20 Double Unders

Posted on 03/07/2012 at 09:52 PM | Permalink | Comments (1) | TrackBack (0)

03/06/2012

DRUNKEN SCRIBBLE

***THERE WILL BE NO 7PM CLASSES TODAY (WEDNESDAY 7MAR2012). SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

***REMINDER: MARCH MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN FRIDAY...CFS DOESN'T RUN ON CHEST HAIR ALONE. THANKS!***

CFS WOD - Wednesday 7MAR2012

STRENGTH: 15 minutes to establish 1RM Hang Power Snatch

METCON: 21-15-9 Overhead Squats (M-95#/F-65#) Kettlebell Swings (M-70#/F-55#) ***3 MINUTE REST*** 21-15-9 Push Press (M-95#/F-65#) Burpees

03/05/2012

MONKEY FIST

***REMINDER: MARCH MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN FRIDAY...CFS DOESN'T RUN ON CHEST HAIR ALONE. THANKS!***

CFS WOD - Tuesday 6MAR2012

SKILL: 15 Minutes of Snatch Work *Hang Power Snatch *Snatch Balance (Squat)

METCON: 12 Minute AMRAP: 10 Double Squat Wall Balls (M-20#/F-14#) 10 Knees-2-Elbows *Double Squat Wall Ball = Peform a regular Wall Ball Shot, but get another squat in before you catch the wall ball. It should look like this...squat (with WB), toss, squat (without WB), catch, squat (with WB), toss...

GAMEDAY COOLDOWN: 8 x 40 Yard Sprints 2 @ 75% 2 @ 85% 2 @ 90% 2 @ MAX EFFORT

Posted on 03/05/2012 at 09:00 PM | Permalink | Comments (1) | TrackBack (0)

03/04/2012

WET WILLY

***THERE WILL BE NO 8AM CLASSES TODAY (MONDAY 5MAR2012). SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Monday 5MAR2012

STRENGTH: Wendler Cycle Back Squats 40% x 5 50% x 5 60% x 5 *Use 90% of 1RM for percentages **Perform sets every 3 minutes on the minute ***Deload Week

METCON: ***Originally programmed by Outlaw CrossFit*** 75 Burpees 50 Hang Power Cleans (M-95#/F-65#) 25 Strict Pull Ups

Posted on 03/04/2012 at 09:53 PM | Permalink | Comments (0) | TrackBack (0)

03/02/2012

SHANKLE

The 2012 USA Weightlifting Olympic Team Trials will be held in Columbus, Ohio in conjunction with the USA Weightlifting National Championships from March 2nd through March 4th at the Arnold. Info on the schedule and the live webcast can be found here. You can see how a meet works, watch some great athletes, and learn some oly techniques. Some of these guys and girls will be moving on to the London Olympics this summer.

Of course, we have our favorites, Go Donny!!

Posted on 03/02/2012 at 01:23 PM | Permalink | Comments (5) | TrackBack (0)

03/01/2012

LEVEL 1 OFFICER

CFS WOD - Friday 2MAR2012

METCON: CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatches (M-75#/F-45#) 30 Snatches (M-135#/F-75#) 30 Snatches (M-165#/F-100#) AMRAP Snatches (M-210#/F-120#) *CFS Trainers will be available for athletes participating in the Open (the trainer will administer the WOD 1-on-1 in order to stay within the confines of HQ rules). **All non-CFS athletes are asked to contact Tal prior to showing up for the WOD. ***Complete 12.2 Rules located HERE.


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