NOVEMBER 2012
11/29/2012
SUNS OUT GUNS OUT
***THERE WILL BE NO 7AM OR 8AM CLASS THIS MORNING (FRIDAY)***
CFS WOD - Friday 30NOV2012
STRENGTH: Shoulder Press Wendler Cycle - Week 3 *Use 90% of 1RM for calculations 75% x 5 85% x 3 95% x 1+ **Sets are performed every 2 minutes
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT.COM*** 5 Front Squats 25 Pull Ups 4 Front Squats 20 Pull Ups 3 Front Squats 15 Pull Ups 2 Front Squats 10 Pull Ups 1 Front Squat 5 Pull Ups *Racks are not allowed, bar must come from the ground **CrossFit.com recommends 65% of 1RM Front Squat ***Post loads and times
Posted on 11/29/2012 at 06:37 PM in CFHQ, FRONT SQUAT, PULL UPS, SHOULDER PRESS, WENDLER CYCLE | Permalink | Comments (3) | TrackBack (0)
11/28/2012
READING WEBSTERS
***THERE WILL NOT BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 29NOV2012
SKILL: 15 minutes of "GOAT" work *Pick something you need to work on and get a little better at it today
METCON: 500m Row 50 Burpees 50 AbMat Sit Ups 50 Kettlebell Swings (M-70#/F-55#)
Posted on 11/28/2012 at 05:53 PM in BURPEES, KETTLEBELL SWINGS, ROW, SIT UPS | Permalink |Comments (1) | TrackBack (0)
11/27/2012
SLEEPIN' IN A GARBAGE CAN
CFS WOD - Wednesday 28NOV2012
MOBILITY: 15 minutes of Shoulder/Hip mobility work
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT NEW ENGLAND*** *Perform the following workout with a running clock **Score all 3 rounds ***Complete each round as fast as possible and use the remaining time for recovery @ 00:00: 8 Deadlifts (M-275#/F-185#) 8 Handstand Push Ups x3
@ 10:00 6 Power Cleans (M-185#/F-135#) 6 Handstand Push Ups x3
@ 20:00 4 Hang Squat Clean Thrusters (M-135#/F-95#) 4 Handstand Push Ups x3
Posted on 11/27/2012 at 08:55 PM in CF NEW ENGLAND, DEADLIFT, HANDSTAND PUSH UP, HANG SQUAT CLEAN, MOBILITY, POWER CLEAN, THRUSTER | Permalink | Comments (2) | TrackBack (0)
11/26/2012
TO THE HOUSE
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 27NOV2012
OLY WORK: 2 Squat Snatches @ 70-80% x6 *Every 90 seconds
METCON: ***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT*** 200m Run 9 Muscle Ups 9 Power Snatches (M-135#/F-95#) 200m Run 7 Muscle Ups 7 Power Snatches 200m Run 5 Muscle Ups 5 Power Snatches 200m Run
Posted on 11/26/2012 at 09:59 PM in MUSCLE UP, POWER SNATCH, RUN, SNATCH | Permalink |Comments (0) | TrackBack (0)
11/25/2012
CHARLIE BATCH
CFS WOD - Monday 26NOV2012
STRENGTH: Back Squat Wendler Cycle - Week 3 *Use 90% of 1RM for calculations 75% x 5 85% x 3 95% x 1+ **Sets are performed every 2 minutes ***5 HIGH Prison Jumps immediately after the first 2 sets
METCON: 12 minute AMRAP: 5 Burpees 10 Toes-2-Bar 20 Wall Balls (M-20#/F-14#)
Posted on 11/25/2012 at 06:08 PM in BACK SQUAT, BURPEES, TOES-2-BAR, WALL BALL, WENDLER CYCLE | Permalink | Comments (0) | TrackBack (0)
SCHEDULE AND NOONERS FOR NEXT WEEK
***THERE WILL BE NOONERS ON TUESDAY AND THURSDAY***
***THERE WILL BE NO 7AM OR 8AM CLASS ON FRIDAY***
Posted on 11/25/2012 at 05:18 PM | Permalink | Comments (0) | TrackBack (0)
11/21/2012
THANKSGIVING SCHEDULE
THANKSGIVING SCHEDULE:
Thursday (Thanksgiving): Closed Friday: Open Gym 8-11AM Saturday / Sunday: Normal Schedule
Posted on 11/21/2012 at 08:27 PM | Permalink | Comments (0) | TrackBack (0)
11/20/2012
LOVE THAT GAGA
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
STRENGTH: Shoulder Press Wendler Cycle - Week 2 *Use 90% of 1RM for calculations 70% x 3 80% x 3 90% x 3+ **Sets are performed every 2 minutes
METCON: 400m Run 10 Thrusters (M-135#/F-95#) 10 Chest-2-Bar Pull Ups x3
Posted on 11/20/2012 at 09:05 PM in C-2-B PULL UPS, RUN, SHOULDER PRESS, THRUSTER, WENDLER CYCLE | Permalink | Comments (0) | TrackBack (0)
11/19/2012
TRICK LOVE DA KIDS
CFS WOD - Tuesday 20NOV2012
SKILL: 15 minutes of Rope Climb work *If the athlete has mastered Rope Climbs (2-3 pulls to the top consistently), work on Handstand Holds/Walks
METCON: 6 Deadlifts (M-315#/F-185#) 15 GHD Sit Ups 30 Double Unders x5 *Perform 5 Burpees every 2 mintues
Posted on 11/19/2012 at 07:01 PM in BURPEES, DEADLIFT, DOUBLE UNDER, GHD SIT UPS, HANDSTAND, ROPE CLIMBS | Permalink | Comments (0) | TrackBack (0)
11/18/2012
DEE-BO
CFS WOD - Monday 19NOV2012
STRENGTH: Back Squat Wendler Cycle - Week 2 *Use 90% of 1RM for calculations 70% x 3 80% x 3 90% x 3+ **Sets are performed every 2 minutes ***5 HIGH Prison Jumps immediately after the first 2 sets
METCON: 10 minute AMRAP: 3 Muscle Ups 6 Deficit Handstand Push Ups (M-45# plates/F-25# plates) 9 Air Squats *Kipping HSPUs are allowed but NO ABMAT(s) are allowed on the Rx Deficit HSPUs.
Ummm...male..female...doesn't matter...you're gonna want to watch this (click on the picture). Don't worry, its not something you'll get fired for watching.
11/15/2012
ACE BULLET
***THERE WILL BE NO 7AM OR 8AM CLASS THIS MORNING (FRIDAY)***
CFS WOD - Friday 16NOV2012
OLY WORK: Split Jerk 70% x 2 75% x 2 80% x 1 85% x 1 90% x 1 95% x 1 *Every 90 seconds
METCON: "NATE" 20 minute AMRAP: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (M-70#/F-55#)
Posted on 11/15/2012 at 06:36 PM in "NATE", JERK | Permalink | Comments (1) | TrackBack (0)
TEAM CFS - JUSTIN L AT CROSSFIT SAN ANGELO
Justin L is out in Texas this week and dropped by CrossFit San Angelo to get one in. Just got a txt from him saying that he PR'd his Squat Clean there this morning.
Posted on 11/15/2012 at 02:14 PM in TEAM CFS | Permalink | Comments (3) | TrackBack (0)
11/14/2012
STRONG PERFORMANCE
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 15NOV2012
STRENGTH: Shoulder Press Wendler Cycle - Week 1 *Use 90% of 1RM for calculations 65% x 5 75% x 5 85% x 5+ **Sets are performed every 2 minutes
METCON: "KELLY" 400m Run 30 Box Jumps (M-24"/F-20") 30 Wall Balls (M-20#/F-14#) x5 *35 minute cut-off
OR
"MR. JOSHUA" 400m Run 30 GHD Sit Ups 15 Deadlifts (M-250#/F-165#) x5 *35 minute cut-off
Posted on 11/14/2012 at 06:24 PM in "KELLY", "MR. JOSHUA", SHOULDER PRESS, WENDLER CYCLE |Permalink | Comments (0) | TrackBack (0)
11/13/2012
HIP HUGS
***THERE WILL BE NO AFTERNOON CLASSES TODAY (WEDNESDAY)***
CFS WOD - Wednesday 14NOV2012
OLY WORK: 1 Snatch Deadlift 1 Snatch Pull 1 Power Snatch 1 Overhead Squat x5 *70-75% of 1RM Snatch **Every 2 minutes
METCON: 21-15-9 Calorie Row Overhead Squat (M-115#/F-75#) *8 minute cut-off
CORE COOLDOWN: 1 minute Plank Hold (High) x2 1 minute Plank Hold (Low) x3
Posted on 11/13/2012 at 05:13 PM in OVERHEAD SQUAT, PLANK HOLDS, ROW, SNATCH | Permalink |Comments (0) | TrackBack (0)
11/12/2012
KIRBY
Not even sure how to start this, much less write it. As most of you know, we lost our toughest CFS athlete on Sunday. Baby Kirby gave it all she had for 7 months and touched more people than most of us will in a lifetime. She was as special as they come. As a matter of fact, that whole family is special and I think Austin sums it up best when it comes to Josh and Ashley...
"Today, my last name is Bradley, the strongest last name I know. Their loss is great, but their unbreakable courage and unwavering confidence in God's will during times of trial has shown me how weak I am as a person, and how inadequate is my representation of my faith. Most of us pale in comparison to their embodiment of Christ, as the cross they carry would crush the average individual. But they are beyond the average. If you want to see heavy-duty faith fleshed out, look to this sweet couple as an unequivocal example. I'm both humbled and thankful for the privilege of knowing such amazing and faithful people. 5%." - Austin Palmer
Kirby's funeral service will be held on Wednesday (14NOV2012) at Restoration Church (directions located on their website). They will be receiving friends at 1PM and the service will start at 3PM. Team CFS is invited to attend in support of the Bradleys and send Kirby off with all the love we've got to give. ***CrossFit Spartanburg will be closed for all afternoon classes on Wednesday.***
Posted on 11/12/2012 at 09:24 PM | Permalink | Comments (3) | TrackBack (0)
TUESDAY
CFS WOD - Tuesday 13NOV2012
SKILL: 15 minutes of Muscle Up progression work *If athlete has mastered Muscle Ups (8-10 unbroken Muscle Up reps), attempt a MAX unbroken Muscle Up set
METCON: ***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT*** 30 Kettlebell Swings (M-55#/F-35#) 10 Clusters (M-95#/F-65#) 15 Burpees x5 *REST 3 minutes between rounds
SKILL COOLDOWN: 40 alternating Pistols (20 per leg)
Posted on 11/12/2012 at 08:59 PM in BURPEES, CLUSTER, KETTLEBELL SWINGS, MUSCLE UP, OUTLAW, PISTOL | Permalink | Comments (0) | TrackBack (0)
11/11/2012
MESSAGE RECEIVED
@Scotty - got your message and I'm on it. Not sure how to get back in touch with you other than the site. Stay strong. Do work.
Posted on 11/11/2012 at 07:58 PM | Permalink | Comments (1) | TrackBack (0)
ARNOLD PALMER
CFS WOD - Monday 12NOV2012
STRENGTH: Back Squat Wendler Cycle - Week 1 *Use 90% of 1RM for calculations 65% x 5 75% x 5 85% x 5+ **Sets are performed every 2 minutes ***5 HIGH Prison Jumps immediately after the first 2 sets
METCON: 1 Mile Run 100 Pull Ups
Posted on 11/11/2012 at 07:49 PM in BACK SQUAT, PULL UPS, RUN | Permalink | Comments (0) |TrackBack (0)
SCHEDULE AND NOONERS FOR NEXT WEEK
***THERE WILL BE A NOONER ON THURSDAY***
***THERE WILL BE NO 7AM OR 8AM CLASS ON FRIDAY***
Posted on 11/11/2012 at 07:44 PM | Permalink | Comments (0) | TrackBack (0)
TEAM CFS - SEASONS BEATINGS AND THAILAND GAMEDAY
Josh M headed up to Tennessee this weekend to compete in Seasons Beatings. He finished up in 3rd place overall after a tie-breaker for 2nd place (500m Row, 5 Muscle Ups). Josh M beat the other athlete off the rower, but fell behind on the Muscle Ups. Talking to him via txt now and it did nothing but fire him up. Solid weekend and..as always...rocked the traditional Josh M wife beater.
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6AM Dave has been out in Thailand doing whatever the hell a 6AM Dave would do. Joel has been giving him daily WODs and...of course...Dave is looking for his own personal "Gamedays" wherever he can find them (note the huge fish Zercher Carry). Word on the street is that Dave's guide (the brown skinned dude) can maintain perfect air squat form for days.
11/11/2012
NEW CFS ATHLETES - INDOC CLASS 12-11
CFS INDOC CLASS 12-11 finished up Friday morning. Please join me in welcoming our 10 new CFS Athletes. Brett, Matt McD and Zac lead this group through the 4 classes. Yet another solid group of new athletes. Welcome to the best gym in Spartanburg.
Posted on 11/11/2012 at 07:23 PM in NEW ATHLETES | Permalink | Comments (0) | TrackBack (0)
11/08/2012
DON'T KILL JUICE
***THERE WILL BE A NOONER TODAY***
***REMINDER: NOVEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (SATURDAY...TOMROROW). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Friday 9NOV2012
OLY WORK: 1 Squat Clean 1 Hang Squat Clean 1 Jerk x5 *75-80% of 1RM Clean & Jerk **Every 2 minutes
METCON: 400m Run 15 Toes-2-Bar 15 Burpees x3
SKILL COOLDOWN: 30 Alternating Pistols (15 per leg)
Posted on 11/08/2012 at 08:34 PM in BURPEES, CLEAN AND JERK, PISTOL, RUN, TOES-2-BAR |Permalink | Comments (0) | TrackBack (0)
11/07/2012
TROUSER TROUT
***THERE WILL BE A NOONER TODAY***
***REMINDER: NOVEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (SATURDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Thursday 8NOV2012
STRENGTH: 1RM Shoulder Press *20 minutes to establish **We are establishing a NEW 1RM Shoulder Press for an upcoming strength cycle.
METCON: 1000m Row (Time Trial)
POST CHAIN COOLDOWN: 4 x 15 Reverse Hypers (Medium Load) or 4 x 20 GHD Hip Extensions
Posted on 11/07/2012 at 09:35 PM in ROW, SHOULDER PRESS | Permalink | Comments (1) | TrackBack (0)
11/06/2012
GANGSTER BOOGY
***THERE WILL BE A NOONER TODAY***
***REMINDER: NOVEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (SATURDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Wednesday 7NOV2012
SKILL: 15 minutes of Rope Climb work *If the athlete has mastered Rope Climbs (2-3 pulls to the top consistently), work on Handstand Holds/Walks
METCON: ***ORIGINALLY PROGRAMMED BY AJ*** 50 Hang Power Cleans (M-155#/F-105#) 100 Double Unders 30 Shoulder-2-Overhead (M-155#/F-105#) 100 Double Unders
CORE COOLDOWN: 100 seconds total of L-Sit Holds
Posted on 11/06/2012 at 08:58 PM in DOUBLE UNDER, HANDSTAND, HANG POWER CLEAN, ROPE CLIMBS, SHOLDER-2-OVERHEAD | Permalink | Comments (0) | TrackBack (0)
11/05/2012
GANGNAM STYLE
***THERE WILL BE A NOONER TODAY***
***REMINDER: NOVEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (SATURDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Tuesday 6NOV2012
OLY WORK: 2 Snatch Deadlifts 2 Snatch Pulls 2 Squat Snatches x5 *Use 70-75% of 1RM Snatch **Sets are performed every 2 minutes
METCON: *Perform the workout with a running clock **Score all 3 rounds ***Complete each round as fast as possible and use the remaining time for recovery @ 00:00: 250m Row 14 Kettlebell Snatches (M-55#/F-35#) x3
@ 10:00: 8 Overhead Squats (M-135#/F-95#) 36 Double Unders x3
@ 20:00: 15 Slam Balls 15 Burpees x3
Posted on 11/05/2012 at 09:02 PM in BURPEES, DOUBLE UNDER, KETTLEBELL SNATCH, OVERHEAD SQUAT, ROW, SLAM BALL, SNATCH, SNATCH GRIP DEADLIFT, SNATCH PULL |Permalink | Comments (0) | TrackBack (0)
11/04/2012
TWIN PEAKS POT ROAST
***THERE WILL BE A NOONER TODAY***
***REMINDER: NOVEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (SATURDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Monday 5NOV2012
STRENGTH: 1RM Back Squat *20 minutes to establish **We are establishing a NEW 1RM Back Squat for an upcoming strength cycle.
METCON: PARTNER WOD 14 minute AMRAP: 3, 6, 9, 12, 15, 18, 21, 24, etc. Thrusters (M-95#/F-65#) Chest-2-Bar Pull Ups *2012 Open WOD #5 format **Teams of 2 with 1 partner working at a time. Partner #1 completes 3 Thrusters / 3 C-2-B Pull Ups, Partner #2 completes 3 Thrusters / 3 C-2-B Pull Ups, Partner #1 completes 6 Thrusters / 6 C-2-B Pull Ups, Partner #2 completes 6 Thrusters / 6 C-2-B Pull Ups, etc... ***Each partner must complete the entire set before the other partner can begin ****Score total reps
Posted on 11/04/2012 at 08:12 PM in BACK SQUAT, C-2-B PULL UPS, PARTNER WOD, THRUSTER |Permalink | Comments (1) | TrackBack (0)
SCHEDULE AND NOONERS FOR NEXT WEEK
***THERE WILL BE NOONERS EVERYDAY NEXT WEEK AND ALL CLASSES WILL GO AS SCHEDULED***
Posted on 11/04/2012 at 08:00 PM | Permalink | Comments (0) | TrackBack (0)
11/02/2012
TEAM CFS - MEGAN B AT CROSSFIT CHICAGO
Megan B headed out to Chicago this week and made a stop at CrossFit Chicago to get one in.
Posted on 11/02/2012 at 10:27 AM in TEAM CFS | Permalink | Comments (0) | TrackBack (0)
11/01/2012
HOT MOP
***THERE WILL BE NO 7AM CLASS TODAY (FRIDAY)***
***THERE WILL BE A NOONER TODAY***
***REMINDER: NOVEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT SATURDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Friday 2NOV2012
SKILL: 10 minutes of Muscle Up work
METCON: *** COMPARE TO "SIPPIN' ON GIN AND JUICE" *** 6 Muscle Ups 12 Burpees 24 Wall Balls (M-20#/F-14#) x4 *REST 2 minutes between each round
POST CHAIN COOLDOWN: 3 x 10 GHD Hip Extension