JULY 2012
07/22/2012
AND THE RIMS KEEP SPINNIN'
CFS WOD - Monday 23JUL2012
MOBILITY/SKILL: 5 Minutes of Shoulder Mobility 10 Minutes of Power Clean work *Focus on getting the bar into the pockets, solid catch with the hips, and big elbows
METCON: ***PROGRAMMED BY DR. SKA*** 3 Minute AMRAP: 6 Power Cleans (M-155#/F-105#) 6 Pull Ups x5 *REST 2 Minutes between rounds **Score total rounds + reps completed ***Start each round where you finished the last (EXAMPLE: Athlete finishes 6 Power Cleans and 3 Pull Ups on the 1st rounds. The athlete will start the next round with 3 Pull Ups.)
CORE WORK: 21-15-9 GHD Sit Ups GHD Hip Ext
Posted on 07/22/2012 at 10:07 PM in METCON, MOBILITY, POWER CLEAN, PULL UPS | Permalink |Comments (9) | TrackBack (0)
CFS WEEKLY CHALLENGE WOD
LAST WEEK'S WINNERS MEN: TAL (1:08) WOMEN: CAYCE (1:30) 40+ MEN: GLENN (1:23) 40+ WOMEN: DONDA (1:56) 50+ MEN: ROLAND (1:56)
23-27JUL2012 CFS CHALLENGE WOD: MAX DISTANCE FARMER'S CARRY (M-95#/F-70#) *MALE ATHLETES WILL CARRY 95# DUMBELLS, FEMALE ATHELTES WILL CARRY 70# KETTLEBELLS **WEIGHT MUST BE CARRIED IN THE FARMER'S CARRY POSITION ***IF AT ANY POINT THE WEIGHT TOUCHES THE FLOOR, FOOT, OR IS TAKEN OUT OF THE FARMER'S CARRY...THE ATTEMPT IS OVER ****ATHLETES WILL ATTEMPT TO TRAVEL AS FAR AS POSSIBLE ON 1 ATTEMPT *****ATHLETES WILL USE 200M LAPS
Posted on 07/22/2012 at 10:03 PM in CFS WEEKLY CHALLENGE, FARMER CARRY | Permalink |Comments (0) | TrackBack (0)
LUNCH AND SILENT AUCTION FOR KIRBY
There will be a benefit lunch (carry out or dine in) and silent auction for Kirby on Saturday 28JUL2012 from 11AM-2PM at North Point Church in Gaffney. Tickets are $6. Contact Summer (Kirby's aunt...Josh's sister) for more information (489-7362 or 491-3505).
Posted on 07/22/2012 at 03:13 PM in KIRBY | Permalink | Comments (6) | TrackBack (0)
07/20/2012
ANOTHER FUTURE CFS ATHLETE
The CFS Affiliate Team 2025 is going to be beastmodal. Chris W's son, Coleman, is pictured below demonstrating a Handstand Push Up on the couch. Lets review some data points:
Number of HSPUs Coleman can do = 4 Number of HSPUs Chris W can do = 0
Coleman, buddy, you just earned yourself a free CFS T-shirt. DO WORK SON!
Posted on 07/20/2012 at 12:39 PM | Permalink | Comments (3) | TrackBack (0)
07/19/2012
DR. SKA - "NOT EVERY DAY IS THE SUPER BOWL"
You hear us talk and joke around a lot in the gym about “Game Day.” And if you are new and you haven’t, then you will at some point. “Game Day” is a reference to a speech given by Greg Glassman a few years back explaining why we do what we do at CrossFit. In short, we try to prepare ourselves for the unknown and unknowable. Whether that be flipping a lawn mower off of your spouse in the yard, sprinting from a thug or just putting some shit on a shelf over your head in the garage. All of those situations can be “The Game” and “Game Day.”
What about our time in the gym? Is every WOD “Game Day”? In my opinion, no it isn’t and it shouldn’t be. And here’s why. You are in the gym to train, period. Training means working on the things you suck at in order to get better at them. We have a white board. We keep score. We do that so you can go back and see how you have progressed. So you know your max lifts. Competition is great among athletes in the gym but that shit is ancillary and SHOULD NOT BE YOUR PRIMARY FOCUS WHILE IN THERE! It’s fun. I get it. I do it too with the guys that are at or near my strength/fitness level. But when the competition takes the lead then you as an athlete have lost focus on why you come through the bay doors every day.
The progression should be Form, Consistency then Intensity in that order. You cannot safely move fast if you have shitty and inconsistent form. I won’t allow it and none of the other trainers will either. Or they shouldn’t. I know Tal damn sure won’t. Use your time in the gym to train and get better. Sometimes that means you are going to have to put your big girl panties on, be a damn adult and use a band, scale some weight back or otherwise modify some shit. It’s okay. You’ll live. And here’s the big secret. Nobody gives a shit if you have to so stop worrying about it. It’s called personal growth and it’s a good thing.
Kipping pull ups and hand stand pushups is great and cool and all. But if you can’t do one dead hang pull up or a single strict hand stand pushup then what’s the point? Slow it down, get a band and get stronger. Your back rounding out on deadlifts at Rx’d weight? Then strip that shit and modify until your ass and the back of your legs are strong enough to do it right. Otherwise we’ll be picking pieces of your vertebrae out of the wall for the next 5 years when you blow your back out.
Elite professional athletes aren’t playing the game every day. And if they are taking the time to slow down, get stronger and get better while TRAINING then what make you think you should be any different? I still want to see people push and put themselves into the hurt locker on WODs because as Carswell says, “that is where all the good shit happens”. But you guys pay a lot of money to get better at life. Don’t let that clock and the competition ruin your time in there. Slow down and do what you need to do to get stronger for just a few months and you will see what I’m talking about. And you will thank me.
- Dr. Stud Kick Ass
Posted on 07/19/2012 at 06:16 PM in COACHING, DR. STUD KICK ASS | Permalink | Comments (6) |TrackBack (0)
KENTUCKY FRIED CHICKEN POX
CFS WOD - Friday 20JUL2012
STRENGTH: 3 Shoulder Press every 90 seconds @ 75-80% of 1RM x6 *3 Clapping Push Ups @ 45 seconds
METCON: 15 Burpees 15 Thrusters (M-115#/F-85#) 15 Kettlebell Swings (M-70#/F-55#) x4 *REST 2 minutes between rounds
Thomas got his first Muscle Up today...picture kinda sucks, but he'll get more. Congrats bro!
Posted on 07/19/2012 at 05:52 PM in BURPEES, CLAPPING PUSH UPS, KETTLEBELL SWINGS, METCON, SHOULDER PRESS, THRUSTER | Permalink | Comments (3) | TrackBack (0)
07/18/2012
CUE THE LONG PLAYLIST
CFS WOD - Thursday 19JUL2012
METCON: 20 Minute Row *Athlete will row as far as possible in 20 minutes **For every 100m under 5K, immediately perform 3 Burpees ***Score total distance covered/burpees ****This will be a "rolling WOD", so the athelte will warm up and jump on the first available rower
Posted on 07/18/2012 at 10:17 PM in BURPEES, METCON, ROW | Permalink | Comments (3) | TrackBack (0)
07/17/2012
GREENVILLE GAMES PICS
Posted on 07/17/2012 at 08:40 PM | Permalink | Comments (5) | TrackBack (0)
ANTIFREEZE
***SORRY ABOUT THE LACK OF PICTURES HERE THE LAST FEW DAYS...WE'LL GET BACK ON TRACK TODAY***
CFS WOD - Wednesday 18JUL2012
SKILL: 15 minutes of Air Squat work *Back to the basics...weight on the heels, knees tracking out, good lumbar curve, active hips, big chest, etc.
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON*** 50 Wall Balls 25 Toes-2-Bar 40 Wall Balls 20 Toes-2-Bar 30 Wall Balls 15 Toes-2-Bar 20 Wall Balls 10 Toes-2-Bar 10 Wall Balls 5 Toes-2-Bar
COOLDOWN: 3 x 10 Reverse Hypers (LIGHT)
Posted on 07/17/2012 at 08:14 PM in AIR SQUAT, METCON, TOES-2-BAR, WALL BALL | Permalink |Comments (4) | TrackBack (0)
07/16/2012
CFS WEEKLY CHALLENGE WOD
LAST WEEK'S WINNERS MEN: AJ (5 +3) WOMEN: CAYCE (4 +11) 40+ MEN: GLENN (4 +16) 40+ WOMEN: LEIGHA (3 +16)
16-20JUL2012 CFS CHALLENGE WOD: 400m Run (with the fully-loaded camo weight vest) *Run must be completed on the road...no laps
07/22/2012
AND THE RIMS KEEP SPINNIN'
CFS WOD - Monday 23JUL2012
MOBILITY/SKILL: 5 Minutes of Shoulder Mobility 10 Minutes of Power Clean work *Focus on getting the bar into the pockets, solid catch with the hips, and big elbows
METCON: ***PROGRAMMED BY DR. SKA*** 3 Minute AMRAP: 6 Power Cleans (M-155#/F-105#) 6 Pull Ups x5 *REST 2 Minutes between rounds **Score total rounds + reps completed ***Start each round where you finished the last (EXAMPLE: Athlete finishes 6 Power Cleans and 3 Pull Ups on the 1st rounds. The athlete will start the next round with 3 Pull Ups.)
CORE WORK: 21-15-9 GHD Sit Ups GHD Hip Ext
Posted on 07/22/2012 at 10:07 PM in METCON, MOBILITY, POWER CLEAN, PULL UPS | Permalink |Comments (9) | TrackBack (0)
CFS WEEKLY CHALLENGE WOD
LAST WEEK'S WINNERS MEN: TAL (1:08) WOMEN: CAYCE (1:30) 40+ MEN: GLENN (1:23) 40+ WOMEN: DONDA (1:56) 50+ MEN: ROLAND (1:56)
23-27JUL2012 CFS CHALLENGE WOD: MAX DISTANCE FARMER'S CARRY (M-95#/F-70#) *MALE ATHLETES WILL CARRY 95# DUMBELLS, FEMALE ATHELTES WILL CARRY 70# KETTLEBELLS **WEIGHT MUST BE CARRIED IN THE FARMER'S CARRY POSITION ***IF AT ANY POINT THE WEIGHT TOUCHES THE FLOOR, FOOT, OR IS TAKEN OUT OF THE FARMER'S CARRY...THE ATTEMPT IS OVER ****ATHLETES WILL ATTEMPT TO TRAVEL AS FAR AS POSSIBLE ON 1 ATTEMPT *****ATHLETES WILL USE 200M LAPS
Posted on 07/22/2012 at 10:03 PM in CFS WEEKLY CHALLENGE, FARMER CARRY | Permalink |Comments (0) | TrackBack (0)
LUNCH AND SILENT AUCTION FOR KIRBY
There will be a benefit lunch (carry out or dine in) and silent auction for Kirby on Saturday 28JUL2012 from 11AM-2PM at North Point Church in Gaffney. Tickets are $6. Contact Summer (Kirby's aunt...Josh's sister) for more information (489-7362 or 491-3505).
Posted on 07/22/2012 at 03:13 PM in KIRBY | Permalink | Comments (6) | TrackBack (0)
07/20/2012
ANOTHER FUTURE CFS ATHLETE
The CFS Affiliate Team 2025 is going to be beastmodal. Chris W's son, Coleman, is pictured below demonstrating a Handstand Push Up on the couch. Lets review some data points:
Number of HSPUs Coleman can do = 4 Number of HSPUs Chris W can do = 0
Coleman, buddy, you just earned yourself a free CFS T-shirt. DO WORK SON!
Posted on 07/20/2012 at 12:39 PM | Permalink | Comments (3) | TrackBack (0)
07/19/2012
DR. SKA - "NOT EVERY DAY IS THE SUPER BOWL"
You hear us talk and joke around a lot in the gym about “Game Day.” And if you are new and you haven’t, then you will at some point. “Game Day” is a reference to a speech given by Greg Glassman a few years back explaining why we do what we do at CrossFit. In short, we try to prepare ourselves for the unknown and unknowable. Whether that be flipping a lawn mower off of your spouse in the yard, sprinting from a thug or just putting some shit on a shelf over your head in the garage. All of those situations can be “The Game” and “Game Day.”
What about our time in the gym? Is every WOD “Game Day”? In my opinion, no it isn’t and it shouldn’t be. And here’s why. You are in the gym to train, period. Training means working on the things you suck at in order to get better at them. We have a white board. We keep score. We do that so you can go back and see how you have progressed. So you know your max lifts. Competition is great among athletes in the gym but that shit is ancillary and SHOULD NOT BE YOUR PRIMARY FOCUS WHILE IN THERE! It’s fun. I get it. I do it too with the guys that are at or near my strength/fitness level. But when the competition takes the lead then you as an athlete have lost focus on why you come through the bay doors every day.
The progression should be Form, Consistency then Intensity in that order. You cannot safely move fast if you have shitty and inconsistent form. I won’t allow it and none of the other trainers will either. Or they shouldn’t. I know Tal damn sure won’t. Use your time in the gym to train and get better. Sometimes that means you are going to have to put your big girl panties on, be a damn adult and use a band, scale some weight back or otherwise modify some shit. It’s okay. You’ll live. And here’s the big secret. Nobody gives a shit if you have to so stop worrying about it. It’s called personal growth and it’s a good thing.
Kipping pull ups and hand stand pushups is great and cool and all. But if you can’t do one dead hang pull up or a single strict hand stand pushup then what’s the point? Slow it down, get a band and get stronger. Your back rounding out on deadlifts at Rx’d weight? Then strip that shit and modify until your ass and the back of your legs are strong enough to do it right. Otherwise we’ll be picking pieces of your vertebrae out of the wall for the next 5 years when you blow your back out.
Elite professional athletes aren’t playing the game every day. And if they are taking the time to slow down, get stronger and get better while TRAINING then what make you think you should be any different? I still want to see people push and put themselves into the hurt locker on WODs because as Carswell says, “that is where all the good shit happens”. But you guys pay a lot of money to get better at life. Don’t let that clock and the competition ruin your time in there. Slow down and do what you need to do to get stronger for just a few months and you will see what I’m talking about. And you will thank me.
- Dr. Stud Kick Ass
Posted on 07/19/2012 at 06:16 PM in COACHING, DR. STUD KICK ASS | Permalink | Comments (6) |TrackBack (0)
KENTUCKY FRIED CHICKEN POX
CFS WOD - Friday 20JUL2012
STRENGTH: 3 Shoulder Press every 90 seconds @ 75-80% of 1RM x6 *3 Clapping Push Ups @ 45 seconds
METCON: 15 Burpees 15 Thrusters (M-115#/F-85#) 15 Kettlebell Swings (M-70#/F-55#) x4 *REST 2 minutes between rounds
Thomas got his first Muscle Up today...picture kinda sucks, but he'll get more. Congrats bro!
Posted on 07/19/2012 at 05:52 PM in BURPEES, CLAPPING PUSH UPS, KETTLEBELL SWINGS, METCON, SHOULDER PRESS, THRUSTER | Permalink | Comments (3) | TrackBack (0)
07/18/2012
CUE THE LONG PLAYLIST
CFS WOD - Thursday 19JUL2012
METCON: 20 Minute Row *Athlete will row as far as possible in 20 minutes **For every 100m under 5K, immediately perform 3 Burpees ***Score total distance covered/burpees ****This will be a "rolling WOD", so the athelte will warm up and jump on the first available rower
Posted on 07/18/2012 at 10:17 PM in BURPEES, METCON, ROW | Permalink | Comments (3) | TrackBack (0)
07/17/2012
GREENVILLE GAMES PICS
Posted on 07/17/2012 at 08:40 PM | Permalink | Comments (5) | TrackBack (0)
ANTIFREEZE
***SORRY ABOUT THE LACK OF PICTURES HERE THE LAST FEW DAYS...WE'LL GET BACK ON TRACK TODAY***
CFS WOD - Wednesday 18JUL2012
SKILL: 15 minutes of Air Squat work *Back to the basics...weight on the heels, knees tracking out, good lumbar curve, active hips, big chest, etc.
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON*** 50 Wall Balls 25 Toes-2-Bar 40 Wall Balls 20 Toes-2-Bar 30 Wall Balls 15 Toes-2-Bar 20 Wall Balls 10 Toes-2-Bar 10 Wall Balls 5 Toes-2-Bar
COOLDOWN: 3 x 10 Reverse Hypers (LIGHT)
Posted on 07/17/2012 at 08:14 PM in AIR SQUAT, METCON, TOES-2-BAR, WALL BALL | Permalink |Comments (4) | TrackBack (0)
07/16/2012
CFS WEEKLY CHALLENGE WOD
LAST WEEK'S WINNERS MEN: AJ (5 +3) WOMEN: CAYCE (4 +11) 40+ MEN: GLENN (4 +16) 40+ WOMEN: LEIGHA (3 +16)
16-20JUL2012 CFS CHALLENGE WOD: 400m Run (with the fully-loaded camo weight vest) *Run must be completed on the road...no laps
07/16/2012
LINES DOWN
CFS WOD - Tuesday 17JUL2012
MOBILITY: 4 minutes of hip mobility work 4 minutes of shoulder mobility work
STRENGTH: 1 Snatch EMOM @ 80-85% of 1RM x10
METCON: "DIANE" 21-15-9 Deadlifts (M-225#/F-155#) Handstand Push Ups
Posted on 07/16/2012 at 11:43 PM in "DIANE", DEADLIFT, HANDSTAND PUSH UP, METCON, MOBILITY, SNATCH | Permalink | Comments (0) | TrackBack (0)
07/15/2012
EYE GLUE
CFS WOD - Monday 16JUL2012
SKILL: 15 Minutes of Muscle Up work *Work to your current skill level...use bands on the squat racks, dead hang pull ups, ring dips, kipping MUs, weighted MUs, etc.
METCON: 15 Minute AMRAP: 5 Ring Dips 7 Box Jumps (M=30" + 45# plate/F=24" + 45# plate) 9 Calorie Row
CASH OUT: 50 Pistols (25 per leg) (NOT FOR TIME)
Posted on 07/15/2012 at 10:49 PM in BOX JUMPS, METCON, MUSCLE UP, PISTOL, ROW | Permalink |Comments (1) | TrackBack (0)
TEAM CFS - GREENVILLE GAMES 2012
***PICTURES WILL BE POSTED SOON*** CFS had 24 athletes compete in the Greenville Games this weekend at CrossFit Reaction.
RX Men: Scott, Austin, Allen, Joel, Nate, Josh V, Alonso, Glenn and Tal
Intermediate Men: Potter, Chris V, Manny, Adam B, Tre and Todd
RX Women: Cayce, Stacie and Nicki
Intermediate Women: Cash, Dawn, Jenny, Jessica H, Erin C and Alex
HIGHLIGHTS: *Scott finished 1st in the Mens Rx Division *Cayce finished 3rd in the Womens Rx Division *Cash finished 2nd in the Womens Intermediate Division *Erin C finished 3rd in the Womens Intermediate Division *This was the first Team CFS participation for Josh V, Chris V, Tre, Todd, Cash, Jessica H and Erin C. *Dawn was the only athlete to finish the Womens Intermediate Clean and Jerk ladder (135#) and made it look easy. *Chris V and Potter finished the Mens Intermediate Clean and Jerk ladder (225#) and, again, it looked pretty easy. *Only 5 athletes finished the Mens Rx Clean and Jerk ladder (295#) and 4 of those were from Team CFS...Scott, Josh V, Joel and Tal *Erin C won WOD #3 in the Womens Intermediate Division. *Scott finished in the top 3 in all 3 WODs in the Mens Rx Division winning WOD #3.
HUGE thanks to all of the other members of Team CFS out there on Saturday raising hell from the stands, cooking, running water and representing CFS. Ya'll were awesome!
Posted on 07/15/2012 at 09:34 AM in COMPETITIONS, TEAM CFS | Permalink | Comments (9) |TrackBack (0)
07/14/2012
GREENVILLE GAMES AND AFTER PARTY DIRECTIONS
Click on the links below for directions to CrossFit Reaction and The Zimmerman House (After Party).
CrossFit Reaction
Zimmerman House
Posted on 07/14/2012 at 06:43 AM | Permalink | Comments (0) | TrackBack (0)
07/12/2012
ADDITIONAL GREENVILLE GAMES INFO
CAR POOL: If you are interested in car pooling down to CrossFit Reaction (recommended as parking will be a pain in the ass), meet at the gym NLT 6:50. The convoy will LEAVE OUT at 7AM.
CHECK IN: Check in for athletes is at 8AM.
TEAM CFS MEETING: All CFS athletes, coaches, and fans will have a short meeting at 8:20ish before all of the insanity kicks off.
COMPETITION: First WOD kicks off at 8:40
AFTER PARTY: The Zimmerman After Party will kick off around 5PM. Address is in a post below.
ADDITIONAL INFO: This will be a long event. Bring food, coolers, tents, and anything else you might need over the course of 8 hours or so.
Posted on 07/12/2012 at 10:16 PM | Permalink | Comments (0) | TrackBack (0)
FACEDOWN IN A DITCH
CFS WOD - Friday 13JUL2012
STRENGTH: 20 Minutes to establish 1RM Shoulder Press
METCON: 5 Minute AMRAP: 10 Overhead Squats (M-95#/F-65#) 2 Rope Climbs ***REST 3 Minutes*** 5 Minute AMRAP: 3 HEAVY Tire Flips 9 Thrusters (M-95#/F-65#)
Posted on 07/12/2012 at 10:03 PM in METCON, OVERHEAD SQUAT, ROPE CLIMBS, SHOULDER PRESS, THRUSTER, TIRE FLIPS | Permalink | Comments (0) | TrackBack (0)
07/11/2012
MR. WHISPERS
CFS WOD - Thursday 12JUL2012
SKILL: 15 Minutes of Snatch and Hip/Shoulder Mobility work *Focus on the Mobility work if you are competing in the Greenville Games this weekend
METCON: "Tosh" 200m Run 400m Run 600m Run x3 *Rest the exact amount of time used to complete the previous run. EXAMPLE: 200m = 30 seconds, rest 30 seconds, 400m = 1 minute, rest 1 minute, etc.
Posted on 07/11/2012 at 09:07 PM in "TOSH", RUN, SNATCH | Permalink | Comments (0) | TrackBack (0)
GREENVILLE GAMES SCHEDULE/PLAN
Team CFS has a SQUAD going down to CrossFit Reaction to compete on Saturday. Looks like we are going to have +/- 30 athletes competing. Athlete Check-In is at 8AM. WOD #1 kicks off at 9AM. Get there early and remember to park wherever you can...parking is limited at CrossFit Reaction. The CFS After Party will start at the conclusion of the final event. Addresses below:
CrossFit Reaction 85 David C. Francis St. Greenville, SC 29601
Zimmerman House (After Party) 2454 HWY 357 Lyman, SC 29365
Posted on 07/11/2012 at 12:56 PM | Permalink | Comments (2) | TrackBack (0)
07/10/2012
COYOTE BOUNTY
***UPDATED***
It took less than 24 hours for this whole deal to end. Scott put him down this morning...game over.
Short and simple...there is a coyote hanging out behind the gym. He is not welcome. Too many kids that I like play back there. There is now a bounty on his head. Rules/regulations are located HERE. Bounty is based on kill method:
Rifle = 3 MONTH UNLIMITED MEMBERSHIP Shotgun/Pistol = 6 MONTH UNLIMITED MEMBERSHIP Bow = 1 YEAR UNLIMITED MEMBERSHIP Bare Hands and/or Club = LIFETIME UNLIMITED MEMBERSHIP
"I put a bounty out on myself, just to see if a m***** f***** would."
Posted on 07/10/2012 at 07:21 PM | Permalink | Comments (10) | TrackBack (0)
PIPE SOAP
CFS WOD - Wednesday 11JUL2012
STRENGTH: 3 Back Squats @ 80% of 1RM Every 90 Seconds x5 *3 HIGH Prison Jumps @ 45 Seconds
METCON: 60 Double Unders 50 Air Squats 40 AbMat Sit Ups 30 Slam Balls 20 Toes-2-Bar 10 Box Jumps Burpees (M-24"/F-20") 5 Snatches (M-155#/F-95#)
07/09/2012
DRIVING THE STRUGGLE BUS
***REMINDER: JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (TODAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Tuesday 10JUL2012
SKILL: 15 Minutes of Turkish Get-Up work
METCON: 15 Minute AMRAP: 10 Handstand Push Ups 72' Walking Overhead Lunge (M-45#/F-35#) *Score total rounds and reps (including approx. distance covered if a full round is not completed) **72" = down and back on the mats
CASH OUT: 25 Kettlebell Swings (M-70#/F-55#) 25 Burpees (AS FAST AS POSSIBLE)
Posted on 07/09/2012 at 09:19 PM in HANDSTAND PUSH UP, METCON, OVERHEAD LUNGE, TURKISH GET-UP | Permalink | Comments (4) | TrackBack (0)
07/08/2012
SOLDIER BOY TELL 'EM
***REMINDER: JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (TUESDAY...TOMORROW). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Monday 9JUL2012
SKILL/STRENGTH: 20 minutes of Clean & Jerk work *Work up to 85% of 1RM **Dial in technique, goal is perfect form on each lift
METCON: 200m Run 10 Squat Cleans (M-135#/F-95#) 10 Chest-2-Bar Pull Ups x4 *REST 90 seconds between rounds
Posted on 07/08/2012 at 09:32 PM in CLEAN AND JERK, METCON, PULL UPS, SQUAT CLEAN |Permalink | Comments (1) | TrackBack (0)
CFS WEEKLY CHALLENGE WOD
LAST WEEK'S WINNERS MEN: TAL - 1:01 WOMEN: CAYCE - 1:17 40+ MEN: GLENN - 1:41 40+ WOMEN: DAWN - 2:03 50+ MEN: COACH WOODY - 3:30
9-13JUL2012 CFS CHALLENGE WOD: 3 MINUTE AMRAP: 10 THRUSTERS (M-45#/F-35#) 15 ABMAT SIT UPS *SCORE TOTAL REPS COMPLETED **ABMAT SIT UPS = HANDS MUST TOUCH BEHIND THE HEAD AND THEN TOUCH THE TOES ***JOHHNY CASH SONG MUST BE PLAYING ON THE RADIO IN ORDER FOR SCORE TO COUNT
Posted on 07/08/2012 at 09:28 PM in CFS WEEKLY CHALLENGE, SIT UPS, THRUSTER | Permalink |Comments (1) | TrackBack (0)
07/07/2012
NEW CFS ATHLETES - INDOC CLASS 12-07
CFS INDOC CLASS 12-07 finished up Friday morning. Please join me in welcoming our 15 new CFS Athletes. Joel headed this entire class up with some help from Nicole. By the end of the session Friday we were seeing some pretty efficient Clean/Snatch techniques...go figure. 12-07 was a blast with some serious personality, really solid athletes and decent hygiene. Had a preacher, couple of sorority chicks, a Texan, few high school athletes, a married couple...had a conversation with a teacher lady about throat chopping kids...fun crew. Oh, and 15 new names to learn...kinda glad that ol' "Tal does burpees if he forgets your name" Rule is no longer active.
Posted on 07/07/2012 at 10:07 AM in INDOC, NEW ATHLETES | Permalink | Comments (4) | TrackBack (0)
07/06/2012
MOVE MY JACKET
***REMINDER: JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (TUESDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Friday 6JUL2012
STRENGTH: 20 Minutes to establish 1RM Clean & Jerk
METCON: "KAREN" 150 Wall Balls (M-20#/F-14#)
I'm sure you've heard her name get tossed around in the gym, so here she is...Holley Mangold. Why?...because America.
Posted on 07/06/2012 at 11:09 AM in CLEAN AND JERK, METCON, WALL BALL | Permalink |Comments (4) | TrackBack (0)
07/04/2012
RUN IT
***REMINDER: JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (TUESDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Thursday 5JUL2012
STRENGTH: 3 Weighted Pull Ups REST 30 Seconds 10 Seconds of Partner Band Pulls REST 1 Minute x5
METCON: 400m Run 21 Kettlebell Swings 12 Burpees x3
COOLDOWN: 10 MedBall Core Jumps 10 Reverse Hypers (Medium Load) x4 (NOT FOR TIME)
Due to a lack of pictures of your stupid beautiful workout faces, here is an awesome video for those of you with tight hips all CFS athletes. K-Star gots mad skillz when it comes to making your body move the way it is supposed to move and we could ALL use some of that. Here is some stuff you can do at home to loosen up those hips a little bit...you never know when that might come in handy...MAGIC MIKE!
Posted on 07/04/2012 at 10:00 PM in BURPEES, KETTLEBELL SWINGS, METCON, PULL UPS, RUN |Permalink | Comments (1) | TrackBack (0)
07/03/2012
JULY 4TH SCHEDULE
CFS will have an Open Gym Session from 8AM-11AM on July 4th. All other classes are cancelled...go be a kick ass American (examples below).
Posted on 07/03/2012 at 06:54 PM in SPECIAL SCHEDULE | Permalink | Comments (2) | TrackBack (0)
07/02/2012
YOU'RE A GINGER
***REMINDER: JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (TUESDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Tuesday 3JUL2012
STRENGTH: 5 Bench Press @ 75% of 1RM REST 30 Seconds 10 Seconds of Partner Band Punches REST 1 Minute x4
METCON: ***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT*** 21-15-9 Overhead Squats (M-135#/F-95#) Toes-2-Bar
BOOTY COOLDOWN: 3 x 10 Glute Ham Raises
Posted on 07/02/2012 at 08:44 PM in BENCH PRESS, METCON, OVERHEAD SQUAT, TOES-2-BAR |Permalink | Comments (2) | TrackBack (0)
07/01/2012
SLIP-N-SLIDE DONKEY RIDE
***REMINDER: JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (TUESDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Monday 2JUL2012
***Its GAMEDAY. Athletes are fresh off the weekend, no strength session today, no cooldown required, no excuses...how fast can you do this thing?***
METCON: "FRAN" 21-15-9 Thrusters (M-95#/F-65#) Pull Ups
Posted on 07/01/2012 at 05:53 PM in "FRAN", METCON, PULL UPS, THRUSTER | Permalink |Comments (0) | TrackBack (0)
WEEKLY CFS CHALLENGE WOD
LAST WEEK'S WINNERS MEN: AJ (20 PULLS) WOMEN: NICKI (30 PULLS) 40+: ??????????
2-6JUL2012 CFS CHALLENGE WOD: 100m Row 10 Goblet Squats (M-70#/F-55#) 10 Ground-2-Overhead (M-135#/F-95#) x1 *Fastest time wins **Tiebreaker goes to the fastest Row time
07/01/2012
MEREDITH'S GOING AWAY BASH
Buggy (right) hosted one hell of a party, complete with homemade slip-n-slide (see below), for Meredith (left). Funny, considering Meredith once tried to "spot" Buggy on an overhead squat 1RM attempt and damn near killed her and every other person standing within a 10ft radius. Ahhhh...water under the bridge. Have fun out in Tennessee and drop on in and see us when you head back this way...seriously though, don't forget your helmet.