© 2019 CrossFit Spartanburg

APRIL 2009

April 1, 2009

04/30/2009

IT RAINS, WE ROW

CF Houston Workout of the Day (WOD):

1000m Row (warm up)

30sec/30sec Intervals x15

1000m Row (cool down)

Score the total distance rowed during the intervals.

 

30sec/30sec Intervals = 30 seconds of HARD rowing followed by 30 seconds of rest.  The distance rowed during the first interval should be reasonably close to the distance rowed on the 15th interval.

 

 

04/29/2009

POKER FACE

CF Houston Workout of the Day (WOD):

45 Thrusters (M-95#/F-65#)

45 Pull Ups

 

A GINORMOUS thanks goes out to Lori, Whitney, Alexandra, MB (on less than 2 hours of sleep), and D-Will for making the trip down to Charleston for the Grand Opening this weekend.  All of the ladies got their first taste of CrossFit and did awesome.  Fight Gone Bad is no joke and they crushed it.

Alexandra, MB, Lori (with the Poker Face), and Whitney

 

 

04/28/2009

LONG WEEKEND WITH WEETODD

Workout of the Day (WOD):

"The Lowcountry CrossFit Burpee Challenge"

As many BURPEES as possible in 5 minutes.

 

Sorry about the slacking website folks, its been a pretty intense last 4 days or so...but we did manage to get 6 folks down to Lowcountry CrossFit for their Grand Opening and we almost have a facility for CrossFit Spartanburg nailed down (more to follow on that later this week).  Bigger and better posts later...keep an eye on the site.

Dustin crushing some burpees.

 

 

04/23/2009

GETTING READY FOR THE PROM?

CF Seven Workout of the Day (WOD):

Strength Work (Snatch, Clean & Jerk, OHS)

20 Clean & Jerks (95#)

20 Burpee Pull Ups

10 Clean & Jerks

10 Burpee Pull Ups

For time.

 

Recent scientific studies have shown that there is a direct correlation between dancing skills and DB swings.  Broome HS JROTC Prom preparations...

 

 

04/22/2009

ROW FASTER...I HEAR BANJOS

CF Seven Workout of the Day (WOD):

3 Rounds

500m Row

10 Clean and Jerks (135#)

For time.

 

Why CrossFit?  Because you never know what the world might throw at you...

 

 

04/20/2009

CROSSFIT SEVEN

CF Seven Workout of the Day (WOD):

4 Rounds

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats

50 Double Unders

For time.

 

I'm in Ft. Worth, TX this week for a little Navy sponsored boondoggle.  Luckily CrossFit Seven is just down the road and Ryan is cool enough to let me train there for a week.

OLYMPIC WEIGHTLIFTING SEMINAR

We headed up to CrossFit Dallas Central this weekend for the Olympic Weightlifting Seminar hosted by Catalyst Athletics (Greg Everett and Aimee Anaya).  Lisa, Adrian, and I learned a TON and had a blast.  By the way, Greg drops more F-Bombs in the span of an hour than Ozzy Ozbourne.

 

 

04/17/2009

BALLS TO THE WALL

CF Houston Workout of the Day (WOD):

5 Rounds

30 Wall Balls (20#/14#)

10 Burpees

For time.

 

 

04/16/2009

ITS ALL IN THE THRUST

CF Houston Workout of the Day (WOD):

1-1-1-1-1-1-1

Thrusters

Work up to MAX LOAD

 

Remember the Lowcountry CrossFit Grand Opening is coming up next weekend.  We've already got a few folks rolling down to Charleston so email/call me if you want to join the crew and get in on the Fight Gone Bad/Burpee Challenge.

 

 

04/15/2009

I CAN'T FEEL MY FACE

CF Houston Workout of the Day (WOD):

5 Rounds

MAX Reps Kettlebell Floor Press (55#/35#)

MAX Reps Pull Ups

25 Box Jumps (24"/20")

For time.

 

This WOD was actually first posted on the new CrossFit Football website (the only difference being that we substituted KB Floor Press for the 225# Bench Press).  Its an awesome website with a ton of great information on sports nutrition and the WODs they post are sick.

 

 

04/14/2009

WHERE DID THAT COME FROM?!?!

CF Houston Workout of the Day (WOD):

4 Rounds (60 seconds, 45 seconds, 30 seconds, 15 seconds)

Wall Balls (20#/14#)

Knees-to-Elbows

Squat Cleans (135#/95#)

Burpees

***Complete as many reps as possible at each station in the alloted time duration.  Rest for 1 minute at the end of each round (1 round = all 4 stations completed).  Keep track of total reps completed.***

 

Was it the WOD...or the tax deadline?

 

 

04/10/2009

VIOLATOR GIRL

CF Houston Workout of the Day (WOD):

5 Rounds

10 Pull Ups

7 Overhead Squats (GO  HEAVY)

5 Ring Dips (20#)

For time.

 

So I'm sitting in front of the computer tonight after picking up a truck load (literally) of equipment for the gym feeling tired, hungry, and not all that creative.  So I say to myself, "self, just throw the iPod on random and make the title of the post be the title of the first song that pops up". I kid you not, I already had the picture picked out and go figure the first song to pop up..."Violator Girl" by Black Stone Cherry.

 

 

04/09/2009

THERE IS A LEGEND OF A MAN THAT LIVES BENEATH THE SEA

CF Houston Workout of the Day (WOD):

3-3-3-3-3

Deadlift

Work up to MAX LOAD

Rest 3 minutes

Max number of deadlift reps to failure (135#/95#)

 

The sets of 3 should be completed without re-setting your grip.  Dave (Coast Guard Rescue Swimmer) crushed the deadlifts yesterday.

 

 

04/08/2009

EVERYTHING HURTS

CF Houston Workout of the Day (WOD):

10 Rounds

10 Overhead Squats (Scale Accordingly)

10 Ring Dips

NOT FOR TIME.

 

Yup, that's 100 OHS and 100 ring dips total.  Take your time on the OHS, its not timed so you have all the time you need to work this movement...

 

  CrossFit Houston Post-Workout birthday parties...fueled by Patron.

 

 

04/06/2009

GRIP IT AND RIP IT

***Don't forget about the Grand Opening down in Charleston, SC.  There are already a few folks planning on making it down.  Email/call me if you are interested.***

CF Houston Workout of the Day (WOD):

500m Row (Time Trial)

Rest 2-3 minutes

7 Rounds

10 Pull Ups

25 Sit Ups

For time.

Rest 2-3 minutes

10 Squat Clean Thrusters (GO HEAVY)

Not timed.

 

The 500m Row is a maximum effort time trial...aka SPRINT.

 

 

04/04/2009

DON'T DROP THE BABY

CF Houston Workout of the Day (WOD):

5 Rounds

250m Row

10 Sumo-Deadlift HighPulls (SDHP) (55#/35#)

10 American Kettlebell Swings (55#/35#)

10 Burpees

For time.

***Don't put the kettlebell down once you pick it up each round***

 

CrossFit Katy (Katy, TX) is having their Grand Opening today.  Good luck to Neal (owner/head trainer) as he shifts operations into a new facility.

 

 

04/03/2009

WHO WANTS TO GO TO CHARLESTON?

Lowcountry CrossFit (check out their BLOG) will be hosting their Grand Opening on April 25, 2009 from 10:00 AM - 2:00 PM down in Charleston, SC and we got an invite.  A $20 donation, which goes to the Charleston Fire Dept. in memory of the "Charlston 9", gets you a spot in two WODs.  The first of which being "Fight Gone Bad" and the second..."The Burpee Challenge" (I'm not even venturing to imagine what sick and twisted thing a "Burpee Challenge" is, but hey...embrace the suck).

This event is open to EVERYBODY, from the first time CrossFit athelte to the well-seasoned CrossFit beast.  The events will be scaled to suit your fitness level so no worries if you are new to CrossFit.  This is a perfect time to see what the CrossFit community is all about.

If you are interested in going down to Charleston for this event leave a comment on this post, shoot me an email (talmadge.d.young@gmail.com), or give me a call (410-271-5910).  We'll hash out the details of when we're leaving, how we're getting down there, when we're coming back, etc. once we figure out who all is going.  This is an awesome opportunity to meet some of the future faces of CrossFit Spartanburg and get a taste of what our Grand Opening will be like in July.  Everybody is invited...bring anybody you want, the more the merrier!

Box Jumps Make Me Say Bad Words

CF Houston Workout of the Day (WOD):

50 Box Jumps (20")

21 Shoulder Press (95#/65#)

50 Box Jumps

21 Push Press

50 Box Jumps

21 Push Jerks

Run 400m

For time.

 

The box jump, push press, and push jerk all incorporate the same hip drive/extension.  Its definately a crazy little combo, but don't sleep on the box jumps...ones miss and your shins turn into a nice shade of purple, pink, and red followed by sexy scabs. 

Natalie and Trish beasting the box.

 

 

04/02/2009

Front Squat MAYHEM!

CF Houston Workout of the Day (WOD):

3-3-3-3-3

Front Squat

Work up MAX LOAD.

 

Carla drops into a nice Front Squat...elbows up, good lumbar curve in the back, weight back on the heels, knees tracking over the foot, booty and hips down below parallel...all with 105# drapped across her torso.

 

 

Adam is a freakish monstrosity of lower body strength.  He finshed up his last sets at 365# and actually maintained great form up through 345#.  As you go up in weight, it becomes more and more difficult to maintain good form (the back rounds, weight shifts to the front of your foot as you squat down, the elbows sag)...this is understandable at a near max effort (especially around the 2nd and 3rd rep), but be prepared for lower back stiffness/soreness the next morning.  Hard to argue with those numbers though, awesome job!

 

 

04/01/2009

SORE Loser

CF Houston Workout of the Day (WOD):

AMRAP in 3 minutes of

3 Deadhang Pull Ups

6 Push Ups

9 Squats

60 second rest

5 Rounds

***Complete as many rounds as possible (AMRAP) of the Pull Ups, Push Ups, and Squats in 3 minutes.  Rest for exactly 60 seconds.  Reapeat...5 times.  Keep track of your total number of rounds.  Use a weighted vest if you have one.***

 

Looks like Graham somebody got a little bent out of shape because they couldn't do a handstand and missed out on the Daniel Morgan Challenge.  Nice french tips though...

 

 

 

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