SEPTEMBER 2012
09/29/2012
EAT LIKE YOU TRAIN WINNERS
The 7 week EAT LIKE YOU TRAIN paleo challenge is over. Those of you who hung in there over these last 7 weeks have seen great changes, and now you know see what it takes to eat like you train. Keep up the good work.
Josh V is the winner! Josh gets 2 months free at CFS and $120 in cash. (And over 5% reduction in body fat and a muscle up!)
Before - After
278 lbs. - 239 lbs.
46 in. waist - 37.75 in. waist
283 FGB - 317 FGB
375 3RM - 375 3RM
Great job Josh V!
April M. is the runner up. She will get 1 month free at CFS and $50 cash. Nice work!
Before - After
186.5 lbs - 171.5 lbs.
38 in. waist - 33.5 in. waist
222 FGB - 241 FGB
175 3RM - 190 3RM
And the following athletes earned half of their buy-in money back. Please just take $20 off of your normal October dues:
Virginia, Becca F, Laura H, Rhea
Posted on 09/29/2012 at 03:26 PM | Permalink | Comments (4) | TrackBack (0)
09/28/2012
TEAM CFS - 6AM DAVE AT SAN FRANCISCO CROSSFIT
6AM Dave headed out to Cali and dropped in on San Francisco CrossFit...home of K-Star (the mobility dude), Brian MacKenzie (the endurance dude), and Erin Cafaro (2-Time Olympic Gold Medalist).
6AM Dave and Brian MacKenzie...and, yes, Brian was a big fan of the Pumas.
6AM Dave giving Erin Cafaro some "rowing advice to improve for Game Day".
Posted on 09/28/2012 at 03:37 PM in TEAM CFS | Permalink | Comments (1) | TrackBack (0)
09/27/2012
PURPLE CROWN BAG
***THERE WILL BE A NOONER TODAY (FRIDAY 28SEP2012)***
CFS WOD - Friday 28SEP2012
STRENGTH/SKILL: Front Rack Lunge Walk (36') Overhead Walk (36') x4 *REST 2 minutes between rounds **Athletes that are competing at Integrity's Revenge will use the weight Rx'd for their division in WOD #3 ***Length of mats = 18'
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT ONE WORLD*** 6 Burpees 6 Pull Ups x6 ---------- 400m Run ---------- 5 Burpees 5 Pull Ups x5 ---------- 400m Run ---------- 4 Burpees 4 Pull Ups x4 ---------- 400m Run
Posted on 09/27/2012 at 07:38 PM in BURPEES, LUNGE WALK, METCON, OVERHEAD CARRY, PULL UPS, RUN | Permalink | Comments (0) | TrackBack (0)
09/26/2012
HOT RACKIN'
***THERE WILL BE A NOONER TODAY (THURSDAY 27SEP2012)***
CFS WOD - Thursday 27SEP2012
STRENGTH: 1 Clean and Jerk @ 80-85% of 1RM EMOM x6
METCON: 12 minute AMRAP: 5 Handstand Push Ups 10 Kettlebell Swings 15 GHD Sit Ups
WORKING COOLDOWN: Pick up something HEAVY and go for a 200m walk.
Posted on 09/26/2012 at 05:52 PM in CLEAN AND JERK, GHD SIT UPS, HANDSTAND PUSH UP, KETTLEBELL SWINGS, METCON | Permalink | Comments (0) | TrackBack (0)
09/25/2012
OLD SCHOOL
CFS WOD - Wednesday 26SEP2012
STRENGTH: 15 minutes to establish 1RM Turkish Get Up
METCON: "CHRISTINE" 500m Row 12 Deadlifts (Bodyweight) 21 Box Jumps (M-24"/F-20") x3 *12 minute cut-off time **2 Deadlift scaling options (MOD 1 - 75% of BW DL) (MOD 2 - 50% of BW DL)
Posted on 09/25/2012 at 09:04 PM in "CHRISTINE", BOX JUMPS, DEADLIFT, ROW, TURKISH GET-UP| Permalink | Comments (0) | TrackBack (0)
09/24/2012
DISCOUNT DOUBLE CHECK
***THERE WILL BE A NOONER TODAY (TUESDAY 25SEP2012)***
CFS WOD - Tuesday 25SEP2012
STRENGTH/SKILL: 15 Minutes of Snatch work *Work up to 75-85% of 1RM **Focus on technique...1 rep at a time
METCON: ***ORIGINALLY PROGRAMMED BY CFHQ*** 15 Thrusters (M-135#/95#) 200m Run 20 Thrusters (M-95#/F-65#) 400m Run 30 Thrusters (M-65#/F-45#) 800m Run *Athletes will use 1 bar **There will be 2 MOD options: (MOD 1 - 65#/45#/25#) (MOD 2 - 45#/25#/15#)
Posted on 09/24/2012 at 09:04 PM in CFHQ, METCON, RUN, SNATCH, THRUSTER | Permalink |Comments (0) | TrackBack (0)
09/23/2012
A NOTE FROM THE BRADLEY'S
"Words cannot express how truly grateful Josh and I are for all who donated, fought through 17 minutes of misery, cleaned, served, planned, organized, cheered, etc. We are so thankful to be a part of such a great CrossFit family. That is just what you all are....Family. Thanks also to those who came out from surrounding affiliates. Our hearts feel so refreshed to have spent time with you all and we miss you terribly! We can't wait to bring her home for all of you to meet. Thank you, thank you, thank you for choosing to donate to us and our precious little girl. Lots of love to all until we come home for good!"
- Ashley Bradley
Posted on 09/23/2012 at 08:42 PM | Permalink | Comments (1) | TrackBack (0)
COWPENS DEATH MARCH
***THERE WILL BE A NOONER TODAY (MONDAY 24SEP2012)***
CFS WOD - Monday 24SEP2012
STRENGTH: 20 Minutes to establish 3RM Back Squat
METCON: 45 Second AMRAP: 3 Burpees 5 Kettlebell Swings (M-70#/F-55#) x5 *REST 45 seconds between rounds **Score all 5 rounds
CORE COOLDOWN: 50 GHD Sit Ups or 100 ABMAT Sit Ups (as fast as possible)
Posted on 09/23/2012 at 06:44 PM in BACK SQUAT, BURPEES, KETTLEBELL SWINGS, METCON |Permalink | Comments (1) | TrackBack (0)
NOONERS FOR NEXT WEEK
***THERE WILL BE NOONERS THIS WEEK ON MONDAY, TUESDAY, THURSDAY AND FRIDAY.***
Posted on 09/23/2012 at 06:38 PM | Permalink | Comments (0) | TrackBack (0)
09/21/2012
NEW CFS ATHLETES - INDOC CLASS 12-09B
CFS INDOC CLASS 12-09B finished up Friday morning. Please join me in welcoming our 8 new CFS Athletes. This squad was comprised mostly (7 out of 8) of Wofford students who had never seen what 5AM looks like prior to Monday morning...its dark, soon to be cold, and chock full of successful badasses. The 8th athlete, Tony J, used to play ball for my old man back in the day and hung in there with the young bucks this week like a BOSS. Solid group of new athletes. Welcome to the best gym in Spartanburg.
09/20/2012
HOT ROD LINCOLN
CFS WOD - Friday 21SEP2012
STRENGTH: 2 Front Squats @ 70-75% of 1RM 2 HIGH Box Jumps x5 *Every 90 seconds
METCON: BUY IN: 400m Run 20-15-10-5 Pull Ups Pistols (Alternating) CASH OUT: 400m Run
Posted on 09/20/2012 at 03:31 PM in BOX JUMPS, FRONT SQUAT, MOBILITY, PISTOL, PULL UPS, RUN | Permalink | Comments (1) | TrackBack (0)
09/19/2012
GET YOU SUM OF THAT TUBER
***THERE WILL BE A NOONER TODAY (THURSDAY 20SEP2012)***
***THERE WILL BE NO 7AM OR 8AM CLASSES TODAY***
CFS WOD - Thursday 20SEP2012
SKILL: Rope Climb Sprint x4 *Athletes will start in the middle of the front parking lot, sprint inside, complete a Rope Climb (or 3 Rope Stand Ups), and sprint back out. **Each athlete will have 4 attempts with the fastest time being scored.
METCON: 500m Row 2 minute REST x4 *Score slowest round **Final round will last 4 minutes. Row 500m (score time) and complete as many Burpee Box Jumps as possible with the remaining time.
Posted on 09/19/2012 at 07:40 PM in BOX JUMP BURPEE, ROPE CLIMBS, ROW | Permalink |Comments (1) | TrackBack (0)
FGB2012 SET UP
We will be cleaning/setting up the gym for FGB2012 immediately following the final WOD on Friday (7PMish). If you don't have anything going on Friday and wouldn't mind moving some equipment around, pushing a mop, and setting up for Saturday morning...please come on out and help a brutha out. It won't take long and beverages will be on hand.
Posted on 09/19/2012 at 10:00 AM | Permalink | Comments (3) | TrackBack (0)
09/18/2012
RIDE THAT 2.5
***THERE WILL BE A NOONER TODAY (WEDNESDAY 19SEP2012)***
CFS WOD - Wednesday 19SEP2012
STRENGTH: 2 Snatch Balances @ 70-75% of 1RM Snatch every 90 seconds x4
2 Snatch Pulls @ 85-90% of 1RM Sntach every 90 seconds x4
METCON: "AMANDA" 9-7-5 Muscle Ups Squat Snatch (M-135#/F-95#)
Posted on 09/18/2012 at 07:09 PM in "AMANDA", METCON, MUSCLE UP, SNATCH, SNATCH BALANCE, SNATCH PULL | Permalink | Comments (0) | TrackBack (0)
09/17/2012
SWINGIN' SWORDS LIKE SHINOBI
***THERE WILL BE A NOONER TODAY (TUESDAY 18SEP2012)***
CFS WOD - Tuesday 18SEP2012
SKILL: 10-15 minutes of Handstand Progression work *Athletes will work on the next level of their Handstand Progression (Banded Handstand Hold, Wall Handstand Hold, Free Standing Handstand, Walking Handstand, Shoulder Touches, etc.)
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT JAX*** 8 Clusters (M-135#/F-95#) 16 Chest-2-Bar Pull Ups 32 Double Unders x3
CORE COOLDOWN: 50 GHD Sit Ups or 100 ABMAT Sit Ups
Posted on 09/17/2012 at 04:42 PM in C-2-B PULL UPS, CF JAX, CLUSTER, DOUBLE UNDER, HANDSTAND, METCON | Permalink | Comments (2) | TrackBack (0)
09/16/2012
WELCOME TO MOE'S
***THERE WILL BE NO NOONER OR 8AM CLASS TODAY (MONDAY 17SEP2012)***
CFS WOD - Monday 17SEP2012
STRENGTH: 4 Deadlifts @ 75-80% REST 30 seconds 4 MAX EFFORT Broad Jumps REST 1 minute x5
METCON: 12 minute AMRAP: 7 Kettlebell Swings (M-70#/F-55#) 7 Burpees 7 Wall Balls (M-20#/F-14#)
SKILL COOLDOWN: 50 Ring Dips (as fast as possible)
Posted on 09/16/2012 at 09:05 PM in BROAD JUMP, BURPEES, DEADLIFT, KETTLEBELL SWINGS, METCON, WALL BALL | Permalink | Comments (0) | TrackBack (0)
SCHEDULE AND NOONERS FOR NEXT WEEK
***THERE WILL BE NOONERS ON TUESDAY, WEDNESDAY AND FRIDAY THIS WEEK.***
MONDAY - NO 8AM CLASS THURSDAY - NO 7AM OR 8AM CLASS FRIDAY - NO 7AM CLASS
Posted on 09/16/2012 at 09:50 AM | Permalink | Comments (0) | TrackBack (0)
TEAM CFS - STONEAGE INVITATIONAL OLYMPIC WEIGHTLIFTING MEET
Joel and Cayce competed in the STONEAGE INVITATIONAL OLYMPIC WEIGHTLIFTING MEET in Johnson City, TN this weekend. Both lifters had some big PRs.
Cayce: - Finish 1st in her weightclass - 56Kg (123#) Snatch (PR) - 80Kg (176#) Clean and Jerk (PR) - 136Kg Meet Total (PR)
Joel: - 95Kg (209#) Snatch - 130Kg (286#) Clean and Jerk (PR) - 225Kg Meet Total (PR)
Posted on 09/16/2012 at 09:44 AM in TEAM CFS | Permalink | Comments (1) | TrackBack (0)
09/13/2012
LIPTONS...ON DA ROCKS
CFS WOD - Friday 14SEP2012
STRENGTH: Full Squat Snatch every 90 seconds 1 @ 75% 1 @ 75% 1 @ 80% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ MAX EFFORT 1 @ MAX EFFORT
METCON: 2 Minute AMRAP: 10 Thrusters (M-95#/F-65#) 10 Kettlebell Swings (M-70#/F-55#) REST 2 Minutes x4 *Score total reps
Posted on 09/13/2012 at 08:40 PM in KETTLEBELL SWINGS, METCON, SNATCH, THRUSTER |Permalink | Comments (0) | TrackBack (0)
09/12/2012
IMDABES
***THERE WILL BE A NOONER TODAY (THURSDAY 13SEP2012).***
CFS WOD - Thursday 13SEP2012
STRENGTH: 25 minutes to establish 1RM Front Squat
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT FOOTBALL...AND SUGGESTED BY DR. SKA*** AMRAP EMOM: 3 Power Cleans (80-85% of 1RM Power Clean) MAX Double Unders x10 *With a running clock complete 3 Power Cleans and then complete as many Double Unders as possible with the remaining time in that minute...restart EMOM. **Score load and total DUs
09/11/2012
SEATBELTS AND MILK
***THERE WILL BE A NOONER TODAY (WEDNESDAY 12SEP2012).***
CFS WOD - Wednesday 12SEP2012
METCON: "2009 CrossFit Games Hell's Half Acre Regional Qualifier WOD #2" 50 Chest-2-Bar Pull Ups 50 Burpees *Chest MUST TOUCH the bar...athletes will scale C-2-B Pull Ups as needed in order to make this happen. **Reps may not be partitioned.
WORKING COOLDOWN: Sledgehammer Tabata Tire Beatdown 20 seconds "ON" 10 seconds "OFF" x8
Hayden (Team CFS 2025) got a big ol' 100 on his math test yesterday. When asked did he study for it..."Nah, I just winged it."
Posted on 09/11/2012 at 08:07 PM in BURPEES, C-2-B PULL UPS, METCON, SLEDGEHAMMER |Permalink | Comments (1) | TrackBack (0)
09/10/2012
HERO WOD - "JJ"
***THERE WILL BE A NOONER TODAY (TUESDAY 11SEP2012).***
***REMINDER: SEPTEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (YESTERDAY)...THE CARDS DIDN'T MAKE IT TO THE CASA DE BOOM BOOM TONIGHT SO YOU'VE GOT AN EXTRA DAY TO SQUARE UP. CARDS WILL BE MARKED WEDNESDAY. THANKS!***
CFS WOD - Tuesday 11SEP2012
METCON: "JJ" 1-2-3-4-5-6-7-8-9-10 Squat Cleans (M-185#/F-125#) 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups *Advanced athletes can use parallets, dumbells, bumper plates, etc. to create a deficit on the HSPUs.
CORE COOLDOWN: Trainer's choice
Posted on 09/10/2012 at 09:58 PM in "JJ", HANDSTAND PUSH UP, HERO, METCON, SQUAT CLEAN |Permalink | Comments (1) | TrackBack (0)
BRETT - CHIROPRACTIC MISSION TRIP
Brett is heading back to Haiti and the Dominican Republic at the end of the year on another Chiropractic Mission Trip. If you have ever had a chance to sit down and talk with Brett about Chiropractic stuff, you know that 1.) the dude is extremely passionate about his current field of study there at Sherman and 2.) the dude is incredibly knowledgeable about msot anything dealing with the human body. Hearing him talk about some of the cool stuff that happened in the Dominican last time he went over was pretty wild. They're trying to raise a lil' money to help offset some of the costs associated with the trip. You can read all about this upcoming trip and the last trip HERE (BRETT'S CAUSE). Every little bit helps and feel free to make him work for a few bucks..."Hey Brett, work with me for 15 minutes on my kipping pull ups and I'll donate $5" or "Hey Brett, if you let me try a drunken wheelie on your motorcycle I'll donate $10"...just a few ideas.
Posted on 09/10/2012 at 11:05 AM | Permalink | Comments (1) | TrackBack (0)
09/09/2012
EASE THAT UGLY UP ON PEOPLE
***THERE WILL BE A NOONER TODAY (MONDAY 10SEP2012).***
***REMINDER: SEPTEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (TODAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Monday 10SEP2012
STRENGTH/SKILL: 3-5 Muscle Ups EMOM x8 *Athletes should attempt to complete unbroken sets. Do not scale reps, but modify MU movement as needed in order to complete 3-5 reps for all 8 minutes.
METCON: 400m Run 30 Toes-2-Bar 30 Kettlebell Swings (M-70#/F-55#) 30 Overhead Squats (M-95#/F-65#) 400m Run *Toes MUST TOUCH bar on Toes-2-Bar...hence the name. **Athletes can complete Toes-2-Bar, Kettlebell Swings, and Overhead Squats in whatever order they choose...but all 30 movements must be completed prior to moving on to the next movement.
SKILL COOLDOWN: Pick something you know you struggle with, work on it. You pay for an hour...use it.
Posted on 09/09/2012 at 08:10 PM in KETTLEBELL SWINGS, METCON, MUSCLE UP, OVERHEAD SQUAT, RUN, TOES-2-BAR | Permalink | Comments (0) | TrackBack (0)
SCHEDULE AND NOONERS FOR NEXT WEEK
***THERE WILL BE NOONERS ON MONDAY, TUESDAY, WEDNESDAY AND THURSDAY NEXT WEEK***
Posted on 09/09/2012 at 08:01 PM | Permalink | Comments (0) | TrackBack (0)
NEW CFS ATHLETES - INDOC CLASS 12-09
CFS INDOC CLASS 12-09 finished up Friday morning. Please join me in welcoming our 15 new CFS Athletes. This group went for 4 days straight due to Labor Day so there were some sore souls by the end of the day Friday. Big, fun group with some solid athletes...Marines, surgeons, techies, nurses in training, and everything in between. Even had an athlete cranking out Muscle Ups mid-week (Josh...front row, black shirt, red shoes). Welcome to the best gym in Spartanburg.
Posted on 09/09/2012 at 07:49 PM | Permalink | Comments (0) | TrackBack (0)
09/06/2012
TEAM CFS - MAYHEM IN THE MOUNTAINS
Brett, Scott and Tal traveled up to Murphy, NC (that's where they found Eric Rudolph) this weekend to compete in Mayhem In The Mountains. The WODs involved some swimming, a visit from some benchmark girls ("Elizabeth", "Isabele", "Fran"), 2RM Front Squats, and a chipper to finish off the day. At the end of it all, Team CFS wound up in 2nd place...but more importantly discovered 3 new brands of low-sugar "gluten free" cider beer...so that's a win.
Posted on 09/06/2012 at 08:32 PM | Permalink | Comments (0) | TrackBack (0)
OL DIRTY BIZZA
***THERE WILL BE A NOONER TODAY (FRIDAY 7SEP2012).***
***REMINDER: SEPTEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
***IF YOU ARE GOING DOWN TO INTEGRITY'S REVENGE, EMAIL TAL BY 7PMTODAY IF YOU ARE INTERESTED IN CRASHING AT THE CFS BEACH HOUSES.***
CFS WOD - Friday 7SEP2012
STRENGTH: 2 Back Squats @ 85% every 90 seconds x5 *2 HIGH Prison Jumps at 45 seconds
METCON: 200m Run 10 Burpees 15 Wall Balls x4
Posted on 09/06/2012 at 08:16 PM in BACK SQUAT, BURPEES, METCON, RUN, WALL BALL |Permalink | Comments (0) | TrackBack (0)
FRIDAY SCHEDULE
***ALL CLASSES WILL GO AS SCHEDULED ON FRIDAY AND THERE WILL BE A NOONER.***
Posted on 09/06/2012 at 06:41 AM | Permalink | Comments (0) | TrackBack (0)
09/05/2012
CHARLIE DON'T SURF
***THERE WILL BE NO 7AM CLASS TODAY (THURSDAY 6SEP2012). SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***
***REMINDER: SEPTEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
***IF YOU ARE GOING DOWN TO INTEGRITY'S REVENGE, EMAIL TAL PRIOR TO FRIDAY IF YOU ARE INTERESTED IN CRASHING AT THE CFS BEACH HOUSES.***
CFS WOD - Thursday 6SEP2012
MOBILITY: 10 Minutes of Shoulder Mobility work 10 Mintues of Hip Mobility work
METCON: "TABATA SOMETHING ELSE" Pull Ups Push Ups Sit Ups Squats *20 seconds "ON" followed by 10 seconds "OFF" x8 at each of the movements/stations. **The 1st 8 rounds will be Pull Ups, 2nd will be Push Ups, 3rd will be Sit Ups, and final 8 rounds will be Squats. ***Score total reps completed.
WORKING COOLDOWN: Pick up something HEAVY and go for a 200m walk
09/04/2012
POUND TOWN
***THERE WILL BE NO 7AM OR 8AM CLASS TODAY (WEDNESDAY 5SEP2012). SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***
***REMINDER: SEPTEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
***IF YOU ARE GOING DOWN TO INTEGRITY'S REVENGE, EMAIL TAL PRIOR TO FRIDAY IF YOU ARE INTERESTED IN CRASHING AT THE CFS BEACH HOUSES.***
CFS WOD - Wednesday 5SEP2012
STRENGTH/SKILL: 1 High-Hang Snatch @ 60% of 1RM every 45 seconds X8
METCON: 10 minute AMRAP: 3 Power Cleans (M-195#/F-135#) 3 Muscle Ups
POST-CHAIN COOLDOWN: 3 x 10 Reverse Hypers (MEDIUM load) or 3 x 15 GHD Hip Ext
Posted on 09/04/2012 at 08:46 PM in METCON, MUSCLE UP, POWER CLEAN, SNATCH | Permalink |Comments (0) | TrackBack (0)
09/03/2012
GRIP SLIP HEADBANG
***REMINDER: SEPTEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
STRENGTH: Good Mornings 85% of Rep MAX x3 *REST 2 minutes between sets **If you 85% Rep MAX is greater than 15, add 10-20# and perform 10-12 reps per set.
METCON: 500m Row 50 Overhead Squats (M-75#/F-55#) 40 Double Unders 30 GHD Sit Ups 20 Kettlebell Swings (M-70#/F-55#) 10 Burpees 500m Row *16 minute cut-off **Movement loads/reps should be scaled to fit into the 16 minute time frame.
WORKING COOLDOWN: Trainer's Choice
Posted on 09/03/2012 at 07:00 PM in BURPEES, DOUBLE UNDER, GHD SIT UPS, GOOD MORNING, KETTLEBELL SWINGS, METCON, OVERHEAD SQUAT, ROW | Permalink | Comments (0) | TrackBack (0)
SCHEDULE AND NOONERS
***THERE WILL BE NOON CLASSES ON TUESDAY, THURSDAY AND FRIDAY***
***THERE WILL BE NO 7AM CLASSES THURSDAY ***