© 2019 CrossFit Spartanburg

MAY 2009

May 1, 2009

05/30/2009

SERIAL THRILLA

CF Spartanburg Workout of the Day (WOD):

5 Rounds

200m Run

10 Bench Press (225#)

10 Front Squats (135#)

10 Box Jumps (24")

***1 minute rest between rounds***

 

Bradley Robinson stopped by today for a WOD before he checks back into pre-season camp in Edmonton, Canadan next week.  The dude is scary fast and strong like bull...oh, and if you try and cross the goal line on him, this is what happens (#24 in the white jersey)...

 

 

05/29/2009

STORM IN A TEACUP

CF Spartanburg Workout of the Day (WOD):

***Courtsey of CF Houston***

5 Rounds

Complete 400m Run and as many Kettlebell Swings as possible in 3 minutes.

Rest for 3 minutes.

Score the total number of Kettlebell Swings completed.

 

DWill cruisin' through the KBS... 

 You happy now?  Just kidding, great job today ladies.

 

 Scores/Results:

 

 

05/28/2009

I FELL IN TO A BURNING RING OF FIRE

CF Spartanburg Workout of the Day (WOD):

21-15-9

Box Jumps (M-24"/F-20")

Kettlebell Swings (M-55#/F-35#)

SlamBalls (M-15#/F-12#)

For time.

***Rest 3 minutes***

AMRAP in 2 minutes of Kettlebell Swings or SlamBalls

 

One more free day left this week.  Get with me after the WOD or shoot me an email if you have any questions about prices/packages. 

Wade had his first experience with one of the benchmark ladies of CrossFit today..."Diane".

 
 
THE CHAMP

Tom "The Freak" Heyde

Current Spartanburg County K-9 Unit "Fight Gone Bad" Champion

 

Check my facebook profile for more pics.  Its open for everybody to see...so you don't even have to be my "friend".

 

05/27/2009

YOU CAN RUN...BUT YOU'LL ONLY GO TO JAIL TIRED

CF Spartanburg Workout of the Day (WOD):

Fight Gone Bad (Spartanburg Style)

Complete 3, 5 minute rounds.  Knock out as many reps as possible at each of the following stations, spending exactly 1 minute at each station.  After all stations have been completed, rest for exactly one minute (Repeat x3):

Wall Balls (M-20#/F-14#)

Box Jumps (20")

Sandbag Get-Ups (50#)

Push Press (M-75#/F-45#)

SDHP (M-70# KB/F-55# KB)

 

 

18 Spartanburg County Police Officers came by today for the Fight Gone Bad WOD. The intensity level was through the roof.  More pictures to follow.  In the meantime, here are the results...have fun raggin' each other tomorrow fellas:

Tom - 219

Mossy - 216

Eric - 204

Brian D - 195

Mike - 177

Justin - 176

Jimbo - 175

Jamie - 173

Ducket - 169

Owens/Steve H - 162

Miller - 161

Fraley - 155

Josh - 152

Plount - 141

Gino - 134

Dave - 124

Hullinger - 121

 

05/26/2009

WRECK YOURSELF

CF Spartanburg Workout of the Day (WOD):

4 Rounds

10 Deadlifts (M-225#/F-155#)

10 Push Ups

400m Run

For time.

 

Day 2 is in the books and I'm sure most of you are feeling the effects of "functional movement".  Listen to your body.  If you're sore, that's normal and you can probably get another WOD in...if you can barely move, take a day off and let your body figure out what the hell you just did to it.

Rachel joined the land of endless suffering today and brought some serious intensity...and some serious french tips, we'll see how long those pretty fingernails last.  Oh, and ignore the date stamp on these pictures, evidently I don't know how to work a modern age camera.

 

05/25/2009

AND IT BEGINS...

CF Spartanburg Workout of the Day (WOD):

AMRAP in 15 minutes of

15 Air Squats

10 Kettlebell Swings (M-55#/F-35#)

5 Burpees

 

For most of you today was your first CrossFit WOD.  Everybody did awesome, everybody finished...everybody is going to be SORE in the morning.  Stretch tonight before you go to bed and don't sit in your chair all day tomorrow without getting up and moving around at least once every couple hours.  Hydrate.  The workouts don't ever get "easier", you just get faster.

James (Davidson Baseball) and Steve (Spartanburg County K9 Unit) got after it today.  Nice intensity fellas.

 

Heather, Jennifer, and Wanda showed their ability to crush a WOD and talk...AT THE SAME TIME!

 

05/23/2009

ITS ON LIKE DONKEY KONG

CF Spartanburg Workout of the Day (WOD):

100m Row Sprint

For time.

Then...

3 Rounds

5 Power Clean & Jerk (M-135#/F-95#)

25 WallBalls (M-20#/F-14#)

For time.

 

We took some time off this afternoon from cleaning bathrooms, making slosh pipes, and building boxes to get a WOD in.

Big Dale was there all day and nothing got smashed or broken...that's a first.

 

05/22/2009

BACK IN THE 'BURG

2 days and 950something miles later...

Back in Spartanburg, for good!  Gym opens MONDAY...shoot me an email and then get ready to check your sanity at the door...

 

05/20/2009

HALFWAY HOME

Only 367.89 miles to go.  Stopped for the night in Tuscaloosa, AL home of the Crimson Tide.

 

05/19/2009

RIDIN' DIRTY

CF Spartanburg Workout of the Day (WOD):

Drive 956.43 Miles

For time.

 

Cause if you ain't first, you're last...Shake n' Bake!

 

05/18/2009

PURE 3VIL

P3 CrossFit Workout of the Day (WOD):

21-15-9

Overhead Squats (95#)

Kettlebell Swings (35#)

Burpee Pull Ups

400m Run after each round

For time.

 

Here's a quick little ego check from the lovely Nicole...

 

 

05/15/2009

DON'T RUN WITH SCISSORS

CF Houston Workout of the Day (WOD):

800m Run

27 Overhead Squats (M-95#/F-65#)

27 Ring Dips

27 Kettlebell Swings (M-55#/F-35#)

27 Box Jumps (M-24"/F-20")

27 Push Press (M-95#/F-95#)

27 Burpees

800m Run

For time.

 

Its getting hot in Houston which means no shirts and bandanas (actually we rock the bandanas in the winter too, but whatever)...Mike demonstrates the proper wear of both.

 

 

05/13/2009

BEAUTY AND THE BEAST MODE

CF Houston Workout of the Day (WOD):

3-3-3-3-3

Front Squat

Work up to MAX LOAD.

10 Front Squats (@ 70% of Max Load)

Rest 1 minute

10 Front Squats (@ 70% of Max Load)

 

Beautiful Ladies...

 

 

 

Beautiful Ladies in BEAST MODE...

 

 

05/12/2009

BROAD TIME AND MODAL DOMAINS

CF Houston Workout of the Day (WOD):

Row 4800m

For time.

Rest 5 minutes.

Complete AMRAP in 10 minutes of:

5 Squat Clean Thrusters (M-155#/F-105#)

10 Box Jumps (M-24"/F-20")

 

 

05/11/2009

BITTERSWEET

Bayou City CF Workout of the Day (WOD):

800m Run

THEN

3 Rounds

10 Squat Cleans (155#)

20 Chest-to-Bar Pull Ups

30 Box Jumps (30")

THEN

800m Run

For time.

 

The "Going Away Party" here in H-town went down on Saturday.  As fired up as I am about heading back and opening CrossFit Spartanburg, its going to be tough leave everybody at CrossFit Houston.  Don't bother trying to find me in this picture, just know that wherever I am...its a happy place.

 

 

05/09/2009

SQUATS MAKE THE BEAST COME OUT

CF Houston Workout of the Day (WOD):

3-3-3-3-3

Back Squat

Work up to MAX LOAD.

Rest 5 minutes

3 Rounds

200m Sprint

30 Push Ups

For time.

 

Here's a challenge, go into your local Globo Gym and watch the squat rack.  Count how many people use the squat rack for things other than a legit squat...curls, lat raises, calve raises, etc.  Good money says that if you see a dude/chick actually doing squats (meaning that their hips are breaking parallel) they are probably one of, if not the, strongest dude/chick in the gym.  Coincidence...nah.

 

 

05/07/2009

THE WOD ALWAYS WINS

CF Houston Workout of the Day (WOD):

27 Deadlifts (M-225#/F-155#)

400m Dumbell Run (M-30#/F-25#)

27 Dumbell Thrusters

400m Dumbell Run

27 Man-Makers

For time.

 

Man-Maker:  Grab yourself 2 dumbells, drop down and do a push up while holding the DBs, crank out a row (shown below) with each arm, squat clean the DBs into a thruster...that's 1 rep.

Its a day late and a dollar short, but Happy Birfday to Diana from CF Houston!

 

 

05/06/2009

JERK ALERT!...YES, BLATANT GOONIES REFERENCE

CF Houston Workout of the Day (WOD):

4 Rounds

10 Push Jerks (M-135#/F-105#)

20 Lateral Jumps

10 Clapping Push Ups

For time.

 

The most efficient method of getting heavy stuff over your head is to Push Jerk it.  Usually it goes like this:  If you can't shoulder press it, push press it...if you can't push press it, push  jerk it...if you can't push jerk it...well then it probably shouldn't be above your head.  So practice your push jerk, it makes you look strong and thus increases your chances of mating.

Lisa with mad hops on the laterals!

 

 

05/05/2009

MUNDAAAY

CF Houston Workout of the Day (WOD):

3 Rounds

400m Run

21 Kettlebell Swings (M-55#/F-35#)

12 Deadhang Pull Ups

For time.

 

Its "Helen" with a twist, NO KIPPING on the Pull Ups for this WOD...strict deadhang, old school military style.  Andrew and Dan going head to head on the KBS.

 

 

05/04/2009

GOING GOING BACK BACK TO CALI CALI

The 2009 Southwest CrossFit Games Qualifier AKA Hell's Half Acre was held this weekend in Ft. Worth, TX.  Over 140 athletes (from Texas, Missouri, Oklahoma, Arkansas, and Louisiana) competed but only 5 males and 5 females would move on to the CrossFit Games in California this summer.  Vic Zachary (Bayou City CrossFit) crushed all 3 WODs and picked up one of the qualifying slots.  Awesome job bro, now go do work SON!

 

05/01/2009

CAT SCRATCH FEVER

CF Houston Workout of the Day (WOD):

"Kettlebell Swing/Goblet Squat Ladder"

Do 1 KBS and 1 Goblet Squat the first minute, 2 of each the 2nd, 3 of each the 3rd, and so on until you are no longer able to complete the required reps in the allotted time.

Cooldown:  Sprints

 

Its a FACE-OFF!  Las Rucas on one side...

 

Los Dudes on the other...

 

 

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