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FEBRUARY 2013


02/28/2013

'BOUT TO GET TACTICAL

***THERE WILL BE A NOONER TODAY (FRIDAY)***

***THERE WILL NOT BE A 7AM OR 8AM CLASS THIS MORNING***

CFS WOD - Friday 1MAR2013

STRENGTH: 20 Back Squats *Add 5# to the load used last Friday **This is an unbroken set

METCON: Partner WOD 10 Handstand Push Ups 10 18' Shuttle Runs 10 Hand Release Burpees x10 *Teams of 2 **Only 1 partner working at a time ***Partner 1 completes a round and then partner 2 completes a round for a total of 10 rounds per team

Posted on 02/28/2013 at 11:22 PM in BACK SQUAT, PARTNER WOD | Permalink | Comments (0) |TrackBack (0)

READ IT AND CARRY OUT THE PLAN OF THE DAY

Check out these 2 quick reads when you get a hot minute today...

STRONG WOMEN AND THE "MEN" WHO FEAR THEM - Life According to Brian

42 THINGS I LEARNED LEADING UP TO 2013 - CrossFit Football

Posted on 02/28/2013 at 03:28 PM | Permalink | Comments (2) | TrackBack (0)

02/27/2013

MONKEY IN THE RED SHORTS

***THERE WILL BE A NOONER TODAY (THURSDAY)***

CFS WOD - Thursday 28FEB2013

OLY WORK: 25 minutes to work up to a HEAVY 1 REP CLEAN & JERK *Score heaviest successful attempt

METCON: 8 minute AMRAP: 2 Rope Climbs 10 DB Snatches (M-80#/F-50#) 15 GHD Sit Ups *Penalty for dropping the DB from overhead = 10 HR Burpees (to be served during the AMRAP)

***THERE WILL BE A NOONER TODAY (FRIDAY)***

02/26/2013

STIMULUS PACKAGE

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

CFS WOD - Wednesday 27FEB2013

METCON (PART 1): 21-15-9 Deadlifts (M-225#/F-155#) Overhead Squats (M-135#/F-95#) *Athletes must use 1 bar **10 minute cut off

METCON (PART 2): MAX EFFORT High-Plank Hold 800m Run *Athletes will start the 800m Run immediately after the High-Plank Hold and will score both events individually.

We've got a few Team CFS athletes represented in the video below...

Posted on 02/26/2013 at 04:58 PM | Permalink | Comments (2) | TrackBack (0)

02/25/2013

MIND BLOWN

***THERE WILL BE A NOONER TODAY (TUESDAY)***

CFS WOD - Tuesday 26FEB2013

SKILL WORK: MAX Unbroken Double Unders *3 attempts **Score best attempt ***All athletes will attempt DUs...no SU modification options

METCON: 15 Toes-2-Bar 15 Thrusters (M-115#/F-85#) 15 Kettlebell Swings (M-70#/F-55#) x4

Posted on 02/25/2013 at 08:43 PM in DOUBLE UNDER, KETTLEBELL SWINGS, THRUSTER, TOES-2-BAR | Permalink | Comments (0) | TrackBack (0)

TEAM CFS - HARLEM SHAKE

Posted on 02/25/2013 at 03:29 PM in TEAM CFS | Permalink | Comments (2) | TrackBack (0)

COMING SOON...TYGER RIVER CROSSFIT

There will be a new sister affiliate (Tyger River CrossFit) opening down in Duncan here in a few weeks. Scott and Nicole will be kicking things off down there on 11MAR2013 and they'll host a grand opening event shortly thereafter. TRCF will be housed by a 5,000 sq. ft. facility located right off of HWY 290. Again, just to clarify (and kill the rumor monster), this will be a sister affiliate...meaning Scott and Nicole are and will always be a part of Team CFS, Nicole will continue coaching and training at CFS, Scott will continue coaching and training at CFS, we'll roll to competitions/events together, we'll use most of the same programming, and athletes from each gym will have access to both affiliates. Get ready, this is going to be pretty awesome.

Posted on 02/25/2013 at 11:42 AM in TRCF | Permalink | Comments (0) | TrackBack (0)

NEW CFS ATHLETES - INDOC CLASS 13-02B

CFS Indoc Class 13-02B finished up last week and we've added 14 new athletes to Team CFS. So when you see one of the faces below this week, introduce yourself and welcome them to the best gym in Spartanburg.

Posted on 02/25/2013 at 11:03 AM in NEW ATHLETES | Permalink | Comments (0) | TrackBack (0)

02/24/2013

FIGGY AT TREE FITTY

***THERE WILL BE A NOONER TODAY (MONDAY)***

CFS WOD - Monday 25FEB2013

OLY WORK: 2 High Hang Squat Snatches @ 70-80% of 1RM x5 EMOM

METCON: 4 minute AMRAP: 10 Wall Balls (M-20#/F-14#) 10 Hand Release Burpees **1 minute REST** 3 minute AMRAP: 10 Pistols (Alternating) 10 Chest-2-Bar Pull Ups **1 minute REST** 2 minute AMRAP: MAX Ring Dips

Posted on 02/24/2013 at 08:59 PM in BURPEES, C-2-B PULL UPS, OLY WORK, PISTOL, RING DIP, WALL BALL | Permalink | Comments (0) | TrackBack (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE A NOONER EVERY DAY NEXT WEEK***

***ALL CLASSES WILL GO AS SCHEDULED***

02/21/2013

PIRATE FLAG

Vote for CrossFit Spartanburg as the best Gym (they actually have it listed as "Fitness Facility") in the Upstate...go let all of the Herald Journal readers know 'bout it HERE.

***THERE WILL BE A 7AM AND 8AM CLASS TODAY (FRIDAY)***

CFS WOD - Friday 22FEB2013

STRENGTH: 20 Back Squats *Add 5# to the load used last Friday **This is an unbroken set

METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT INTEGRITY*** 10 minute AMRAP: 30 Cleans (M-95#/F-65#/Scaled-45#) 30 Cleans (135#/95#/65#) 30 Cleans (185#/125#/95#) 30 Cleans (225#/155#/125#) 30 Cleans (275#/185#/155#) *Proceed through the rep sequence completing as many reps as possible in 10 minutes. **Power Clean and Squat Clean are both good to go. ***Athletes must use one bar and select one of the load schemes listed above...no mix and matching.

EXTRA WORK: Play around with 1-Arm DB Snatches

Nila hit a 95# Power Clean today!

Posted on 02/21/2013 at 10:45 PM in BACK SQUAT, POWER SNATCH | Permalink | Comments (0) |TrackBack (0)

02/20/2013

HORTMAN

Team CFS...this is a special one. Dave was one of our own, a hometown boy, Byrnes graduate, West Point graduate, a good dude and one hell of a warrior. Some of you may remember his Army buddies working out at CFS for a few days while they were in town for his funeral summer before last. Soldier up tomorrow and lets honor this warrior.

***THERE WILL BE A NOONER TOMORROW (THURSDAY)***

CFS WOD - Thursday 21FEB2013

METCON: "HORTMAN" 45 minute AMRAP: 800m Run 80 Air Squats 8 Muscle Ups

Posted on 02/20/2013 at 09:07 PM in "HORTMAN" | Permalink | Comments (0) | TrackBack (0)

02/19/2013

SHARP DRESSED MAN

Vote for CrossFit Spartanburg as the best Gym (they actually have it listed as "Fitness Facility") in the Upstate...go let all of the Herald Journal readers know 'bout it HERE.

CFS WOD - Wednesday 20FEB2013

STRENGTH: 2 Deadlifts @ 80-85% of 1RM x3 EMOM 1 Deadlift @ 85-90% of 1RM x3 EMOM

METCON: 5 Handstand Push Ups 10 Calorie Row 15 Burpees 20 Wall Balls (M-20#/F-14#) 25 Kettlebell Swings (M-70#/F-55#) x3

EXTRA WORK: 30 Deadhang Pull Ups (NOT FOR TIME)

Big Josh V pulling a 500# Deadlift.

Big Chris W pulling a 500# Deadlift.

Not sure what got into the ladies today but this happened (Top-2-Bottom: Whitney, Erin W, Amber O and Leigha)...

Posted on 02/19/2013 at 09:16 PM in BURPEES, DEADLIFT, HANDSTAND PUSH UP, KETTLEBELL SWINGS, ROW, WALL BALL | Permalink | Comments (0) | TrackBack (0)

02/18/2013

HARLEM SHAKE

Vote for CrossFit Spartanburg as the best Gym (they actually have it listed as "Fitness Facility") in the Upstate...go let all of the Herald Journal readers know 'bout it HERE.

***THERE WILL BE A NOONER TODAY (TUESDAY)***

CFS WOD - Tuesday 19FEB2013

OLY WORK: 25 minutes to work up to a HEAVY 1 REP SNATCH *Olympic standards will be enforced...no press outs **Score heaviest successful attempt

METCON: 200m Run 15 GHD Sit Ups 10 Overhead Squats (M-135#/F-95#) x4 *2 minute rest between rounds

EXTRA WORK: 200m Zercher Carry (HEAVY)

Rich Froning (CrossFit Games Champion 2011 and 2012) Snatching 300#...and those ain't oly shoes.

Posted on 02/18/2013 at 09:16 PM in GHD SIT UPS, OLY WORK, OVERHEAD SQUAT, RUN, ZERCHER CARRY | Permalink | Comments (0) | TrackBack (0)

02/17/2013

BEAVER DAM DESTRUCTION

Vote for CrossFit Spartanburg as the best Gym (they actually have it listed as "Fitness Facility") in the Upstate...go let all of the Herald Journal readers know 'bout it HERE.

CFS WOD - Monday 18FEB2013

OLY WORK: 2 Rack Jerks @ 70-80% of 1RM Push/Split Jerk x5 EMOM

METCON: "CHRIS KYLE" ***ORIGINALLY PROGRAMMED BY CROSSFIT STRIVE*** 38 Front Squats (M-135#/F-95#) 40 Double Unders 38 Chest-2-Bar Pull Ups 40 Double Unders 38 Push Press (M-95#/F-65#) 40 Double Unders 38 Toes-2-Bar 40 Double Unders 38 Power Cleans (M-95#/F-65#)

EXTRA WORK: 2 minute AMRAP: Alternating Pistols

...you know what has to happen. Who's down?

Posted on 02/17/2013 at 08:54 PM in "CHRIS KYLE", CF STRIVE, OLY WORK | Permalink | Comments (9) | TrackBack (0)

TEAM CFS - MARTY AT THE GARAGE GAMES

Marty headed down to Woodstock, GA for the Garage Games ONE this weekend. She finished up in 3rd place, made it on the podium with 2 former CrossFit Games athletes (Lindsay Bourdon and Leah Polaski), finished no worse than 4th in all 4 workouts (1st in one), and showed that she can still give any athlete in the region a run for their money. Marty represented Team CFS like a boss yet again...proud of you girl!

Posted on 02/17/2013 at 06:24 PM in TEAM CFS | Permalink | Comments (4) | TrackBack (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON TUESDAY AND THURSDAY THIS WEEK***

***THERE WILL NOT BE A 7AM OR 8AM CLASS ON FRIDAY MORNING***

Posted on 02/17/2013 at 06:10 PM | Permalink | Comments (0) | TrackBack (0)

02/14/2013

RIDE THE BULLET

CFS WOD - Friday 15FEB2013

METCON: PARTNER WOD (2 Athletes) 20 minute AMRAP: 400m Run / Handstand Push Ups 400m Run / Wall Balls (M-20#/F-14#) 400m Run / Kettlebell Swings (M-70#/F-55#) *Athlete #1 completes the 400m Run while Athlete #2 completes as many HSPU reps as possible. After each athlete has completed BOTH the 400m Run and the HSPUs, they will continue on to the 400m Run/Wall Balls using the same format. After each athlete has completed BOTH the 400m Run/Wall Balls, they will continue on to the 400m Run/KBS. If a team completes the 400m Run/KBS, they will proceed back to the 400m Run/HSPUs and continue through the workout as described above until the AMRAP is complete. **Score total reps completed.

CORE COOLDOWN: Trainer's Choice

Posted on 02/14/2013 at 08:01 PM in PARTNER WOD | Permalink | Comments (1) | TrackBack (0)

CROSSFIT GAMES 2013 OPEN - UPDATED TEAM CFS ROSTER

Updated Team CFS roster for the CrossFit Games 2013 Open.

Registration is located HERE.

Males (28): Joel, Potter, Glenn (Dr. SKA), Manny, Scott, Josh V, Mike R, Allen, Fig, Austin, Brett, Daniel G, Nate, Tal, Josh M, Zac, Chris V, Travis L, AJ, Thomas, Curtis, Eric T, Kyle C, Shane H, Mark H, Blake, Adam B, Justin L

Females (27): Ashley H, Maggie, Whitney, Laura H, Cayce W, Erin W, Kerry, Nicki, Laura R, Dawn, Stacie H, Brandy, Nancy, Amber O, Marty, Katrina, Jessica R, Alexa, Alexandra, Stephanie McC, Becky McD, Virginia, Erin C, Megan B, Charlene, Kristi, Buggy

Posted on 02/14/2013 at 05:10 PM in TEAM CFS | Permalink | Comments (0) | TrackBack (0)

02/13/2013

POOR PADDY

***THERE WILL BE A NOONER TODAY (THURSDAY)***

CFS WOD - Thursday 14FEB2013

STRENGTH: 20 Back Squats @ 60% of 1RM *Once the bar comes off the rack its on like Donkey Kong...Happy Valentines Day!

METCON: 15-12-9 Calorie Row DB Burpee Complex *9 minute cut off

02/12/2013

GUNPOWDER FOR PEPPER

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

CFS WOD - Wednesday 13FEB2013

OLY WORK: 3 Power Snatches @ 60-75% of 1RM EMOM x6

METCON: 8 minute AMRAP: 200m Run 20 Pistols (Alternating) 10 Push Jerks (M-145#/F-100#)

3 minute AMRAP: Lateral Burpees

*Score as two separate WODs

Posted on 02/12/2013 at 11:41 PM in OLY WORK, PISTOL, PUSH JERK, RUN | Permalink | Comments (0) | TrackBack (0)

SAVE THE TENS

Funny...but seriously...

Posted on 02/12/2013 at 11:22 PM | Permalink | Comments (0) | TrackBack (0)

NEW CFS ATHLETES - INDOC CLASS 13-02

Welcome in our new batch of 13 CFS athletes from Indoc Class 13-02. This group consisted of some former/current military dudes, ex-college athletes, a highway patrolman, a dock builder, the lead groundsman at Wofford and a couple of Wofford students. Another awesome group and they can be a bit mouthy (especially those 4 chicas to the left) so when you see any new faces from this group in the gym make sure you head over and intro yourself. Welcome to the best gym in Spartanburg!

Posted on 02/12/2013 at 08:55 AM in NEW ATHLETES | Permalink | Comments (0) | TrackBack (0)

02/11/2013

NAME IT THE TRUTH

***THERE WILL BE A NOONER TODAY (TUESDAY)***

CFS WOD - Tuesday 12FEB2013

SKILL WORK: 10 minutes of Muscle Up work *Athletes will work on the Muscle Up progression 1 level above their current level

METCON: 10 Thrusters (M-95#/F-65#) 10 Toes-2-Bar 10 Push Ups (Hand Release) 10 Pull Ups x5

COOLDOWN: 10 Turkish Get Ups (each arm) *Not for time

Posted on 02/11/2013 at 08:45 PM in MUSCLE UP, PULL UPS, PUSH UPS, THRUSTER, TOES-2-BAR, TURKISH GET-UP | Permalink | Comments (0) | TrackBack (0)

02/10/2013

APPLES TO APPLES

***THERE WILL BE A NOONER TODAY (MONDAY)***

CFS WOD - Monday 11FEB2013

OLY WORK / STRENGTH: 3 Snatch Deadlifts @ 115-125% of 1RM Snatch x6 *EMOM

METCON: 10 minute AMRAP: 3 Hang Power Cleans (M-135#/F-95#) 3 Box Jumps (M-24"/F-20") 6 Hang Power Cleans 6 Box Jumps 9 Hang Power Cleans 9 Box Jumps ...add 3 reps to each movement every round until AMRAP ends.

Posted on 02/10/2013 at 08:06 PM in BOX JUMPS, HANG POWER CLEAN, OLY WORK | Permalink |Comments (0) | TrackBack (0)

SCHEDULE AND NOONERS FOR THE WEEK

***ALL CLASSES WILL GO AS SCHEDULED THIS WEEK AND THERE WILL BE NOONERS EVERY DAY***

Posted on 02/10/2013 at 08:00 PM | Permalink | Comments (0) | TrackBack (0)

TEAM CFS - HANDLE BARBELL OPEN

Team CFS had 6 lifters competing this weekend at the Handle Barbell Open. Joel, Nicole, TJ, Cayce, Kerry and Deana all finished in the TOP 3 within their respective divisions. Results are listed below. Awesome job by all 6 athletes. Team CFS rides again...

Joel - 220# Snatch / 275# Clean & Jerk Cayce - 121# Snatch / 176# Clean & Jerk TJ - 81.4# Snatch / 118.8# Clean & Jerk Kerry - 63.8# Snatch / 105.6# Clean & Jerk Nicole - 92.4# Snatch / 132# Clean & Jerk Deanna - 96.8# Snatch / 127.6# Clean & Jerk

Posted on 02/10/2013 at 01:22 PM in TEAM CFS | Permalink | Comments (0) | TrackBack (0)

02/07/2013

AWOLNATION

***THERE WILL NOT BE A 7AM OR 8AM CLASS THIS MORNING (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 8FEB2013

METCON: 5 Rope Climbs 400m Run 30 Curtis P's (M-95#/F-65#) 400m Run 5 Rope Climbs

Posted on 02/07/2013 at 09:44 PM in CURTIS P, ROPE CLIMBS, RUN | Permalink | Comments (0) |TrackBack (0)

02/06/2013

GLASSY EYES

***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 - Thursday 7FEB2013

OLY WORK: 1 Power Clean 1 Jerk @ 70-80% of 1RM Clean & Jerk x10

METCON: 10 Hang Power Snatches (M-135#/F-95#) 30 Double Unders x4 *Rest exactly 90 seconds between rounds

Posted on 02/06/2013 at 08:33 PM in DOUBLE UNDER, HANG POWER SNATCH, OLY WORK |Permalink | Comments (0) | TrackBack (0)

02/05/2013

WHO LIKES DRAGONS?

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

***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 - Wednesday 6FEB2013

METCON: "MORRISON" 50-40-30-20-10 Wall Balls (M-20#/F-14#) Box Jumps (M-24"/F-20") Kettlebell Swings (M-55#/F-35#) *Box Jump ROM standard will be the same as the Open/Games standard

02/04/2013

TAPES AND CDS

***THERE WILL BE A NOONER TODAY (TUESDAY)***

***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 - Tuesday 5FEB2013

STRENGTH: 2 Deadlifts @ 75-85% of 1RM EMOM x6 *Attempt to add 5-10# to load used last Monday while still maintaining solid form.

METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON*** 12 minute AMRAP: 6 Front Squats (M-165#/F-115#) 10 Kettlebell Swings (M-70#/F-55#)

Posted on 02/04/2013 at 08:27 PM in DEADLIFT, FRONT SQUAT, KETTLEBELL SWINGS | Permalink |Comments (1) | TrackBack (0)

02/03/2013

BALTIMORE RAVENS

***THERE WILL BE A NOONER TODAY (MONDAY)***

***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 - Monday 4JAN2013

OLY WORK: 2 Snatch Balances @ 60-70% of 1RM Snatch EMOM x10

METCON: 25 Shoulder Press (M-95#/F-65#) 20 Toes-2-Bar 25 Push Press (M-95#/F-65#) 20 Toes-2-Bar 25 Shoulder-2-Overhead (M-95#/F-65#) 20 Toes-2-Bar

Posted on 02/03/2013 at 10:52 PM in OLY WORK, PUSH PRESS, SHOLDER-2-OVERHEAD, SHOULDER PRESS, TOES-2-BAR | Permalink | Comments (0) | TrackBack (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON MONDAY AND TUESDAY.***

***THERE WILL NOT BE A 7AM OR 8AM CLASS ON FRIDAY.***


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