JANUARY 2013
01/31/2013
G GARAGE
***THERE WILL BE A NOONER TODAY (FRIDAY)***
***REMINDER: FEBRUARY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
***IF YOU ARE COMPETING IN THE OPEN (SEE ABOVE), PLEASE WRITE "TEAM CFS OPEN ATHLETE" ON YOUR ENVELOPE.***
CFS WOD - Friday 1FEB2013
OLY WORK: 2 Squat Cleans @ 70-80% of 1RM EMOM x5
METCON: 3 Thrusters (M-185#/F-135#) 6 Handstand Push Ups 9 Chest-2-Bar Pull Ups x5
The Griz and Josh M.
Posted on 01/31/2013 at 10:59 PM in C-2-B PULL UPS, HANDSTAND PUSH UP, OLY WORK, THRUSTER | Permalink | Comments (8) | TrackBack (0)
01/30/2013
NO MORE NUKES
***THERE WILL BE A NOONER TODAY (THURSDAY)***
***T-SHIRT ORDERS (SEE ABOVE) WILL CLOSE OUT TODAY (THURSDAY 31JAN2013) AT 8PM. A ROSTER HAS BEEN PRINTED AND POSTED AT THE GYM LISTING THOSE ATHLETES WHO HAVE ORDERED AND FUNDED THAT ORDER. CONTACT TAL ASAP IF THERE IS A DISCREPANCY (SIZE, PAYMENT, QUANTITY, ETC.).***
CFS WOD - Thursday 31JAN2013
METCON: ***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT*** 3 Muscle Ups + 5 Ring Dips 15 Kettlebell Swings (M-70#/F-55#) 50 Double Unders x5 *1:1 Work to Rest ratio between rounds **Trainers will demo acceptable modification options
CORE COOLDOWN: Trainer's Choice
Travis L and Curtis got together and did the Pre-WOD Demo for today. Thanks fellas. Trainers will be reviewing new Muscle Up progression options tomorrow.
Posted on 01/30/2013 at 07:30 PM in DOUBLE UNDER, KETTLEBELL SWINGS, MUSCLE UP, OUTLAW| Permalink | Comments (0) | TrackBack (0)
01/29/2013
CHUCK-E-CHEESE
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
***T-SHIRT ORDERS (SEE ABOVE) WILL CLOSE OUT ON THURSDAY (31JAN2013). A ROSTER WILL BE PRINTED AND POSTED AT THE GYM LISTING THOSE ATHLETES WHO HAVE ORDERED AND FUNDED THAT ORDER. CONTACT TAL ASAP IF THERE IS A DISCREPANCY (SIZE, PAYMENT, QUANTITY, ETC.).***
STRENGTH: 15 minutes to establish 1RM 1-Arm Snatch *Athletes can use DBs, KBs, or BBs
METCON: "BRENTON" 100ft Bear Crawl 100ft Broad Jump x5 *3 Burpees every 5 Broad Jumps
Couldn't get the "BRENTON" portion of the video to load up. Send the hate mail.
Posted on 01/29/2013 at 08:38 PM in "BRENTON", 1-ARM SNATCH | Permalink | Comments (0) |TrackBack (0)
01/28/2013
PUBLIC EXTENSIONS
***THERE WILL BE A NOONER TODAY (TUESDAY)***
***T-SHIRT ORDERS (SEE ABOVE) WILL CLOSE OUT ON THURSDAY (31JAN2013). A ROSTER WILL BE PRINTED AND POSTED AT THE GYM LISTING THOSE ATHLETES WHO HAVE ORDERED AND FUNDED THAT ORDER. CONTACT TAL ASAP IF THERE IS A DISCREPANCY (SIZE, PAYMENT, QUANTITY, ETC.).***
CFS WOD - Tuesday 29JAN2013
OLY WORK: 1 Hang Squat Snatch 1 Overhead Squat 1 Rack Jerk x5 *Perform 1 set every 90 seconds **Use 60-70% of 1RM Snatch
METCON: "JACKIE" 1000m Row 50 Thrusters (M-45#/F-35#) 30 Pull Ups *Compare to RED CHIVE SHIRT
We're going to start doing these "Pre-WOD Demos" and posting them the night prior to the workout. It'll give ya'll a chance to see what movements we'll be working with the next day because if I get another "What's a Thruster?" from an athlete who has been at CFS for 2 years I am going to murk 'em. The one for today is a test run...so its kinda quick and dirty. Our goal is to review some basic technique/form stuff, ROM and strategy in the videos as well. A HUGE thanks to Elizabeth R for stepping up today and demo-ing the movements.
Posted on 01/28/2013 at 09:07 PM in "JACKIE", OLY WORK | Permalink | Comments (2) | TrackBack (0)
JUDGE DREDD
***THERE WILL BE A NOONER TODAY (MONDAY)***
***T-SHIRT ORDERS (SEE ABOVE) WILL CLOSE OUT ON THURSDAY (31JAN2013). A ROSTER WILL BE PRINTED AND POSTED AT THE GYM LISTING THOSE ATHLETES WHO HAVE ORDERED AND FUNDED THAT ORDER. CONTACT TAL ASAP IF THERE IS A DISCREPANCY (SIZE, PAYMENT, QUANTITY, ETC.).***
CFS WOD - Monday 28JAN2013
STRENGTH: 2 Deadlifts @ 70-80% of 1RM EMOM x6
METCON: ***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT*** 100 Double Unders 25 Wall Balls (M-20#/F-14#) 75 Double Unders 25 Wall Balls 50 Double Unders 25 Wall Balls *1:2 Double Under to Single Under conversion ratio
Posted on 01/28/2013 at 09:18 AM in DEADLIFT, DOUBLE UNDER, OUTLAW, WALL BALL | Permalink| Comments (0) | TrackBack (0)
01/27/2013
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERYDAY THIS WEEK!***
Posted on 01/27/2013 at 07:16 PM | Permalink | Comments (0) | TrackBack (0)
NEW CFS ATHLETES - INDOC CLASS 13-01B
CFS INDOC CLASS 13-01B finished up Friday morning. Please join me in welcoming our 12 new CFS Athletes. Another fun group of athletes who toughed it out through crazy cold and stupid early 5AM sessions. Introduce yourself when you see a new face in the gym this week and welcome them to the best gym in da 'Burg.
Posted on 01/27/2013 at 05:01 PM in NEW ATHLETES | Permalink | Comments (2) | TrackBack (0)
01/24/2013
RAMBO III
***THERE WILL NOT BE A 7AM CLASS THIS MORNING (FRIDAY). ALL OTHER CLASSES WILL GO AS SCHEDULED.***
CFS WOD - Friday 25JAN2013
TEST: MAX Deadhang Pull Ups
METCON: "LOREDO" 24 Air Squats 24 Push Ups 24 Walking Lunges 400m Run x6
Posted on 01/24/2013 at 07:27 PM in "LOREDO", PULL UPS | Permalink | Comments (0) | TrackBack (0)
01/23/2013
FACEBOOK OFFICIAL
CFS WOD - Thursday 24JAN2013
STRENGTH: Tire Flip Ladder * Athlete will start with the smallest tire and attempt to flip it. If successful, athlete will continue to the next larger tire and continue until failure **Tire Flips are performed every minute on the minute
METCON: "DT" (M-155#/F-105#) 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks x5 *Compare to WOULD YOU RATHER
Posted on 01/23/2013 at 08:35 PM in "DT", TIRE FLIPS | Permalink | Comments (0) | TrackBack (0)
01/22/2013
PROFESSIONAL WITNESSER
CFS WOD - Wednesday 23JAN2013
SKILL WORK: 10 minutes of Kipping Handstand Push Up work *Introduction of NEW HSPU modification/scaling criteria **Attempt MAX REP HSPU at the conclusion of skill session
METCON: 2 minute AMRAP at each of the following stations: Row (Calorie) Double Under Kettlebell Snatch (M-55#/F-35#) GHD Sit Up Burpee *Score total reps completed **Kettlebell Snatches will be performed on the dominate-handed side for the 1st minute and then switch to the non-dominate for the 2nd minute ***Single unders will be divided by 4 and then scored
01/21/2013
SHAVE THE SLIP-N-SLIDE
CFS WOD - Tuesday 22JAN2013
STRENGTH: 2 Overhead Squats E2MOM *Start @ 100% of 1RM Snatch and add 10# every 2 minutes until failure
METCON: 400m Run 15 Back Squats (M-185#/F-135#) 30 AbMat Sit Ups x3
01/20/2013
STINGER SPLASH
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 21JAN2013
OLY WORK: 1 Squat Clean 1 Front Squat 1 Jerk x5 *Perform 1 set every 90 seconds **Use 70-80% of 1RM Clean & Jerk
METCON: 21-15-9 Deadlift (M-225#/F-155#) Box Jump (M-30"/F-24")
Posted on 01/20/2013 at 06:22 PM in BOX JUMPS, DEADLIFT, OLY WORK | Permalink | Comments (0)| TrackBack (0)
01/19/2013
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE A NOONER ON MONDAY.***
***THERE WILL NOT BE A 7AM CLASS ON FRIDAY.***
Posted on 01/19/2013 at 06:33 AM | Permalink | Comments (0) | TrackBack (0)
01/17/2013
PILLOW BITER
***THERE WILL BE A NOONER TODAY (FRIDAY)***
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT INTEGRITY*** 15 Chest-2-Bar Pull Ups 5 Power Cleans (M-215#/F-135#) 12 Chest-2-Bar Pull Ups 4 Power Cleans 9 Chest-2-Bar Pull Ups 3 Power Cleans 6 Chest-2-Bar Pull Ups 2 Power Cleans 3 Chest-2-Bar Pull Ups 1 Power Clean
CORE COOLDOWN: Trainer's Choice
Posted on 01/17/2013 at 09:40 PM in C-2-B PULL UPS, POWER CLEAN | Permalink | Comments (0) |TrackBack (0)
01/16/2013
THRIFT STORE
CFS WOD - Thursday 17JAN2013
OLY WORK: 3 Hang Squat Snatches @ 65-70% of 1RM every minute on the mintue x5
METCON: 11 Turkish Get Ups (Right) 21 Kettlebell Swings 11 Kettlebell Thrusters (Left) 21 Kettlebell Swings 11 Kettlebell Thrusters (Right) 21 Kettlebell Swings 11 Turkish Get Ups (Left)
Posted on 01/16/2013 at 09:01 PM in HANG SQUAT SNATCH, KETTLEBELL SWINGS, KETTLEBELL THRUSTERS, OLY WORK, TURKISH GET-UP | Permalink | Comments (0) | TrackBack (0)
01/15/2013
GIGGITY GIGGITY GOO
CFS WOD - Wednesday 16JAN2013
SKILL WORK: 10 minutes of Turkish Get Up work/skill review
METCON: "AIR FORCE" - Workout #1 at the 2010 Midwest Sectionals (M-95#/F-65#) 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats **Start each minute with 4 Burpees (start the WOD with 4 Burpees) ***Complete 4 Burpees every minute on the minute thereafter
Posted on 01/15/2013 at 09:57 PM in "AIR FORCE" | Permalink | Comments (3) | TrackBack (0)
01/14/2013
BELLY BUTTON BUDDIES
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 15JAN2013
STRENGTH: 3 Front Squats @ 75% every 2 minutes on the minute x5 *3 HIGH Box Jumps immediately following each set
METCON: ***ORIGINALLY PROGRAMMED BY STEVE*** 10 Toes-2-Bar 10 Power Snatches (M-115#/F-75#) 10 Wall Balls (M-20#/F-14#) x5 *20 minute cut-off
Posted on 01/14/2013 at 10:00 PM in FRONT SQUAT, POWER SNATCH, TOES-2-BAR, WALL BALL |Permalink | Comments (0) | TrackBack (0)
ENDZONE DANCE
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 14JAN2013
OLY WORK: 2 Power Cleans @ 70% of 1RM every minute on the minute x10
METCON: ***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT*** PARTNER WOD 40 Handstand Push Ups 30 Partner Burpees 100m Partner Carry x3 *Teams of 2. **HSPUs can be broken up however the team chooses. ***Partner Burpees are performed just like Lateral Burpees (your partner is the lateral thingy). Partners will perform the Burpees 2 at a time (#1 performs 2 Burpees over #2, switch, #2 performs 2 Burpees over #1...continues until 30 Burpees are achieved). ****Partner Carry is partitioned into 100m splits. #1 carries #2 to the telephone pole, switch, #2 carries #1 to the start point).
Posted on 01/14/2013 at 10:00 PM in HANDSTAND PUSH UP, LATERAL BURPEE, PARTNER CARRY, PARTNER WOD, POWER CLEAN | Permalink | Comments (0) | TrackBack (0)
TEAM CFS - FITTEST OF THE FOOTHILLS
Team CFS had 5 athletes competing in the Fittest of the Foothills down at CrossFit Pickens this weekend. Justin L, Curtis, and Allen represented the dude squad. Alexa and Megan B held it down for our ladies. Another solid performance by our Team CFS crew.
Alexa Women's Scaled - 6th Place Overall
Curtis Men's Rx - 8th Place Overall
Megan B Women's Scaled - 10th Place Overall
Justin L Men's Rx
Allen Men's Rx
Posted on 01/14/2013 at 01:49 PM in COMPETITIONS, TEAM CFS | Permalink | Comments (0) |TrackBack (0)
01/13/2013
BIG BODY MUSCLE UP
01/13/2013
NEW CFS ATHLETES - INDOC CLASS 13-01
CFS INDOC CLASS 13-01 finished up Friday morning. Please join me in welcoming our 12 new CFS Athletes. Nicole, Travis, Matt McD and Zac lead this group through the 4 classes. Awesome group of athletes...firefighters, teachers, wrestlers, moms, etc. Welcome to the best gym in Spartanburg!
Posted on 01/13/2013 at 08:04 AM | Permalink | Comments (0) | TrackBack (0)
01/10/2013
UNA
CFS WOD - Friday 11JAN2013
METCON: 50 Back Squats (M-135#/F-95#) 25 Pull Ups 50 Front Squats (M-95#/F-65#) 25 Pull Ups 50 Overhead Squats (M-65#/F-45#) 25 Pull Ups
CORE COOLDOWN: Trainer's Choice
Posted on 01/10/2013 at 09:25 PM in BACK SQUAT, FRONT SQUAT, OVERHEAD SQUAT, PULL UPS |Permalink | Comments (2) | TrackBack (0)
01/09/2013
IRON MAN
CFS WOD - Thursday 10JAN2013
SKILL WORK: 10-15 minutes of Muslce Up work *Athletes will work at the next level of their Muscle Up progression (Kipping Pull Ups/Ring Dips, Strict Pull Ups/Ring Dips, Banded Bar Muscle Up, Bar Muscle Up, Kipping Muscle Up, Strict Muscle Up, etc.)
METCON: 6 Muscle Ups 12 Burpees 24 Wall Balls (M-20#/F-14#) x4 *REST 2 minutes between each round **Advanced athletes can go heavier on the Wall Balls (M-30#/F-20#) ***Compare to SIPPIN' ON GIN AND JUICE
Donda and Chris B going through the CFS Marriage/Couples Counseling Session.
Posted on 01/09/2013 at 08:48 PM in BURPEES, MUSCLE UP, WALL BALL | Permalink | Comments (1) |TrackBack (0)
01/08/2013
SLICK BRITCHES
***THERE WILL NOT BE A 7AM OR 8AM CLASS TODAY (WEDNESDAY)***
CFS WOD - Wednesday 9JAN2013
OLY WORK: 2 Power Snatches @ 70%+ of 1RM every minute on the minute x10
METCON: "HELEN" 400m Run 21 Kettlebell Swings (M-55#/F-35#) 12 Pull Ups x3 *Compare to ROM IS NOT A SUGGESTION
I know, I know...pictures...lack of pictures...Whiskey Tango Foxtrot (ask if you don't know), Talmadge? The camera has been located and pictures will resume tomorrow. Promise. In the meantime, here's an oldie but goodie. Sure, athletes have done this "Helen" thing faster, but keep in mind this was about 5 years ago and if you compare where CrossFit athletes were then and where we are now...its pretty impressive, even by today's standards. One of the OG badasses...check it out...
Posted on 01/08/2013 at 07:53 PM in "HELEN", POWER SNATCH | Permalink | Comments (1) |TrackBack (0)
THAT WAS UGLY
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 8JAN2013
METCON: FITTEST OF THE FOOTHILLS WOD #1 7 minute AMRAP: 1000m Row MAX REP Thrusters (M-135#/F-95#) *Score total number of Thrusters completed
SKILL: 10 Rope Climbs (NOT FOR TIME)
Posted on 01/08/2013 at 12:42 PM in ROPE CLIMBS, ROW, THRUSTER | Permalink | Comments (0) |TrackBack (0)
01/06/2013
PERISCOPE
***THERE WILL BE A NOONER TODAY (MONDAY)***
***REMINDER: JANUARY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - 7JAN2013
STRENGTH: MAX REP Overhead Squat @ Bodyweight *Score reps completed **Score % of BW if scaled
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON*** 12 minute AMRAP: 9 Toes-2-Bar 7 Squat Cleans (M-155#/F-105#) 5 Handstand Push Ups
Posted on 01/06/2013 at 08:31 PM in CF HOUSTON, HANDSTAND PUSH UP, OVERHEAD SQUAT, SQUAT CLEAN, TOES-2-BAR | Permalink | Comments (0) | TrackBack (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL NOT BE A 7AM OR 8AM CLASS ON WEDNESDAY MORNING***
***THERE WILL BE NOONERS ON MONDAY AND TUESDAY***
Posted on 01/06/2013 at 04:49 PM | Permalink | Comments (0) | TrackBack (0)
CFS OLYMPIC LIFTING MEET
We had 14 CFS athletes compete Saturday in our first Olympic Lifting Meet. The meet followed USAW rules with the exception of the singlet requirement. A Sinclair Total was used to determine the overall winners. There were quite a few PRs and even missed lifts were great learning experiences (those "no lifts" due to a press outs make bad words happen in the mouth). Joel organized and ran an extremely smooth event, no surprise there. A HUGE thanks to Nicole and Watson for helping out with the judging and Mark F and Travis L for putting in work changing out weights. Awesome event with some awesome Team CFS athletes.
Posted on 01/06/2013 at 11:25 AM in TEAM CFS | Permalink | Comments (0) | TrackBack (0)
01/03/2013
2" RULE
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
***REMINDER: JANUARY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Friday 4JAN2013
SKILL WORK: 10 minutes of Rope Climb work
METCON: FITTEST OF THE FOOTHILLS WOD #2 6 minute AMRAP: 10 Chest-2-Bar Pull Ups 15 Box Jump Overs (20")
--1 MINUTE REST--
4 minute AMRAP: 5 Kettlebell Shoulder-2-Overhead (Right Hand) (M-55#/F-35#) 5 Kettlebell Shoulder-2-Overhead (Left Hand) 20 Double Unders 10 Kettlebell Swings (M-55#/F-35#)
Posted on 01/03/2013 at 05:19 PM in BOX JUMPS, C-2-B PULL UPS, COMPETITIONS, DOUBLE UNDER, KETTLEBELL SWINGS, ROPE CLIMBS | Permalink | Comments (0) | TrackBack (0)
01/02/2013
TEAM CFS - JUSTIN L ALL OVER THE PLACE
Justin L went on a CrossFit wodopalooza over the holidays and hit up a ton of CrossFit gyms while on vacation...Lincoln Park CrossFit, CrossFit Chicago, CrossFit North Peoria, Patriot CrossFit. Team CFS all over the place.
01/02/2013
SUGAR BOWL
***REMINDER: JANUARY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Thursday 3JAN2013
OLY WORK: 1 Power Clean 1 Squat Clean 1 Front Squat 1 Jerk *Every 2 minutes **Perform 6 rounds (12 minutes) ***Use 80% of 1RM Clean & Jerk
METCON: 500m Row 400m Run x4
Posted on 01/02/2013 at 08:29 PM in OLY WORK, ROW, RUN | Permalink | Comments (0) | TrackBack (0)
01/01/2013
RICKY WILLIAMS AND BEVO
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
***REMINDER: JANUARY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Wednesday 2JAN2013
STRENGTH: 20 minutes to establish 1RM Shoulder Press *Compare to TROUSER TROUT
METCON: "Elizabeth" 21-15-9 Power Clean (M-135#/F-95#) Ring Dips