JUNE 2009
06/30/2009
DON'T FAKE THE FUNK ON A NASTY DUNK
CF Spartanburg Workout of the Day (WOD):
10-20-30
Slam Balls
Jumping Lunges
Overhead Squat (M-95#/F-65#)
Double Unders
Couple of Reminders:
1. There will only be morning WODs on Friday (July 3rd) and NO WODs Saturday (July 4th).
2. Tomorrow is the 1st of the month. Please make your checks payable to "CrossFit Spartanburg" and follow the directions on the blue box sitting on the shelves when you first walk in.
06/29/2009
DRANK AND STANK
CF Spartanburg Workout of the Day (WOD):
4 Rounds
400m Run
50 Air Squats
For time.
Perfect WOD to work on your basic squat. Weight on the heels, butt low, chest up, good lumbar curve...anybody can do it fresh, but when you can do all of that consistantly when your gassed you've got it goin' on.
Megan streaking...
TOP 5
Men: Wayne-10:50, Wil-13:00, Todd-13:24, Jack-13:41, AL-13:55
Women: Stephanie-11:52, Buggy-13:13, Megan-16:00, Rachel-16:12, Charlene-16:51
Posted on 06/29/2009 at 08:55 PM | Permalink | Comments (0) | TrackBack (0)
SNOODLE
CF Spartanburg Workout of the Day (WOD):
"Karen"
150 WallBalls
For time.
Well, I guess this pretty much sums up how everybody felt about that one...
TOP 5
Men (Rx): AJ-7:17, Scott-8:04, Joel-9:07, Wil-9:27, Justin-9:30
Women (10#): Wanda-7:29, MB-9:20, Ashley-9:34, Hannah-9:58, Lori-10:00
06/25/2009
AFTER AUGUST
CF Spartanburg Workout of the Day (WOD):
5 Rounds
5 Deadlifts (M-275#/F-185#)
12 Ring Dips
21 Sit Ups
For time.
***Rest***
Max Box Jumps in 1 Minute (M-24"/F-20")
Josh and his band After August are playing in Spartanburg tomorrow night. Go check them out at PJ's around 11PM or so. And don't get in there acting a fool...I'm doing a "ride along" with Steve tomorrow night and we'll take you down Starsky and Hutch style.
DWill hammering through ring dips...
And Eric keeping that bar close to his shins on the deadlift...bleed for good technique.
TOP 5
Men (WOD): James(Rx)-8:37, DWill(255#)-12:29, Joe(225#)-12:32, Steve(225#)-13:45, Geno(225#)-18:30
Women (WOD): Kristi(160#)-16:54, Ketner(155#)-9:50, Buggy(155#)-10:16, MB(125#)-10:23, Hannah(125#)-10:24
Men (Box Jumps): James-55, DWill-43, AJ-36, Geno-30, Steve-27
Women (Box Jumps): Buggy-24, Ketner-23, Megan-22, Ashley-20, Hannah-19
06/24/2009
FIGHT GONE AWESOME
Thanks to everybody who participated in the CrossFit Spartanburg Grand Opening. CF Houston, CF Alliance, CF Reaction, CF Greer, and LowCountry CrossFit all sent some athletes to wreck themselves with Fight Gone Bad. There are a ton of pictures floating around from the event...most of them are on the CrossFit Spartanburg Facebook group page so go join the group and check them out. We'll try and get a photo album up on the site before the end of the week.
AJ (CF Spartanburg) and Kristen (CF Greer) came out on top of the Male/Female Rx divisions. Awesome job!
SPEEDING THROUGH A SCHOOL ZONE
CF Spartanburg Workout of the Day (WOD):
1-1-1-1-1
Shoulder Press
Work up to MAX LOAD
***Rest***
21-15-9
Push Press (@ 75% of Shoulder Press MAX)
Burpees
For time.
Karen (GameShape CrossFit in Wilmington, DE) stopped by today for a CF Spartanburg WOD and did awesome. Nothing says 'Welcome to Spartanburg" quite like a few rounds of burpees...now that's hospitality.
TOP 5
Men: Bobby-185, Joel/Dan(CF Alliance)-155, Brian(CF Allliance)-150, Trent/Geno "The Legend"-145
Women: Buggy/Ketner-70, MB/Kristi-65, Meredith/Karen(GameShape CF)-60
06/23/2009
TAKE ME TO THE OTHER SIDE
CF Spartanburg Workout of the Day (WOD):
100ft Walking Lunge
21 Sumo Deadlift Highpull (SDHP)
21 Knees-2-Elbow (K2E)
100ft Walking Lunge
18 SDHP
18 K2E
100ft Walking Lunge
15 SDHP
15 K2E
100ft Walking Lunge
12 SDHP
12 K2E
100ft Walking Lunge
9 SDHP
9 K2E
100ft Walking Lunge
6 SDHP
6 SDHP
For time.
Some of the 5AM ladies showing that SDHPs will wake you up better than chuggin' a pot of coffee. Now if I could just wake up enough to call them by the right name maybe I wouldn't get punched in the throat at 5AM...(that's my apology Jennifer).
The Four Horsemen of the Pull Up Bar.
The Sledgehammer "Cooldown"...
TOP 5
Men (95#): Wil-16:51, AJ-17:28, Wayne-18:40, Steve/Justin-18:45
Women: Charlene(55#)-25:25, Ketner(45#)-17:09, Megan(45#)-19:13, Rachel(45#)-23:37, Hannah(45#)-23:51
06/22/2009
STRIP MY MIND
CF Spartanburg Workout of the Day (WOD):
1 Mile Run (Time Trial)
***Rest 5 Minutes***
AMRAP in 12 Minutes of
5 Squat Cleans (M-155#/F-95#)
15 GHD Sit-Ups
Steve bringing his hips through the bar on the squat clean.
And Graham catching the squat clean with strong elbows.
TOP 5
Men: Wayne-5:25, AJ-5:30, Eric-6:11, Joe-6:26, Bobby-6:30
Women: Charlene-8:15, Graham-8:40, Amber-8:41, Lori-8:53, Nila-9:38
06/21/2009
THIS OLD MAN CAME ROLLING HOME
Congrats to Carlos from CrossFit Houston for finishing the San Juan Solstice 50 Mile Run this weekend. 50 miles...in Colorado...12,000 foot elevation gain...altitudes ranging from 8,600 feet to 13,334 feet...evidently there was a big nasty storm at the top of one of the peaks in the middle of the race...finished it in under 16 hours. That, my friends, takes big ones...
BOMBTRACK
CF Spartanburg Workout of the Day (WOD):
Originated @ CF Football.
"The Mooch"
AMRAP in 15 Minutes of
3 Back Squats (M-225#/W-185#)
6 Pull Ups
9 Push Ups
After 3 weeks of CrossFit you should have a pretty clear picture as to what your strengths and weaknesses are. CrossFit has a funny way of exposing all of us sooner or later. Most of our WODs don't stretch out much past the 30 minute range, so if you have a little time left over after the WOD start working on the things you need to improve on (pull ups, full range of motion on your squat, medball cleans, push ups, etc.). Its YOUR gym...use it, mess around on the rings, try out the GHDs, jump on that pull up bar, see what the slosh pipe is all about.
On that note, full range of motion is ALWAYS more important than how much weight is on the bar, how fast your are going, your times, or the size of the pull up band you are using. This goes for each and every rep of each and every WOD. Full range of motion on every rep or the rep doesn't count. A squat that doesn't bring your butt below parallel is not a squat. A pull up that doesn't involve your chin getting over the bar is not a pull up. This is no different from a 200m run not being a 400m run. Jack and I can't see every rep so be your own critic...don't count bad reps and don't get pissed when we have you do one over because your range of motion was garbage.
TOP 5
Men: AJ-16, James-13, Daniel "Big Cat" Cleveland-9, Justin-8, Steve-7
Women: Breezy(185#)-10, Buggy(105#/2" Band)-13, Erin(75#/1.5")-10, Megan(75#/2.5")-12, Wanda(75#/2")-10
06/18/2009
DON'T CHEW THE OYSTER
CF Spartanburg Workout of the Day (WOD):
21-15-9
Push Press
Ring Dips
Burpees
Row (Calories)
For time.
A few pics from yesterday:
Joel rolling up on the Knees-2-Elbow...
Everyday, when the lion wakes up, he thinks to himself "self, if I am faster than the fastest gazelle today I will not to go bed hungry". And everyday, when the gazelle wakes up, he thinks to himself "self, if I am faster than the fastest lion I will live at least one more day". And the moral of this story is...come morning time, whether lion or gazelle...that ass better be running.
Everybody was kung-fu fighting...
TOP 5
Men: Scott (135#)-12:55, James (135#)-14:24, Shane (135#)-15:01, AJ (115#)-13:35, Daniel "Big Cat" Cleveland (115#)-15:48
Women (Ring Dips): Breezy (65#)-17:20, Erin (45#)-17:36
Women (Parallel Dips): Buggy (55#)-15:01, Ketner (55#)-15:11, Hannah (45#)-15:27, Wanda (45#)-15:39, Megan (45#)-15:45
06/17/2009
BULLS ON PARADE
CF Spartanburg Workout of the Day (WOD):
5 Rounds
15 MedBall Cleans (M-20#/F-14#) or 10 Squat Cleans (115#)
15 Push Ups
10 Knees-2-Elbow
200m Run
For time.
***Rest 5 minutes***
5x40 Yard Sprints
A few recent graduates/athletes from Byrnes High School stopped by today to get a taste of their first CrossFit WOD. Justin Bright-Florida State Football, Daniel Cleveland-Presbyterian College Football, Breezy Hamilton-USC Softball, and Erin Frost-Wofford Basketball tackled "The Mooch" and showed that Coach Srock (Byrnes High School Strength and Conditioning Coach) produces some phenominal athletes.
Here's Breezy exploding up out of a deep back squat at 185#.
TOP 5
Men (10 Squat Cleans): James-15:38, AJ-17:24, DWill-20:14, Shane-24:34
Men (MedBall): Wayne-14:14, Justin-15:43, Steve-15:44, Eric-17:35, Bobby-18:40
Women (MedBall): Buggy-16:37, Ketner-18:42, Rachel-20:51, Kristi-30:04
06/16/2009
THERE AIN'T NO GOOD CHAIN GANG
CF Spartanburg Workout of the Day (WOD):
3-3-3-3-3
Overhead Squat
Work up to MAX LOAD.
***Rest 3 minutes***
1000m Row - TIME TRIAL
Russ nailing the Overhead Squat today.
And this is why the gym wasn't open Saturday...
TOP 5
Men (OHS): DWill-195, Joe-145, Scott-135, Stoddard/Essman-125
Women (OHS): Kristi-95, Buggy-90, Ketner-75, Graham/Megan-65
Men (1000m Row): DWill-3:25, Essman-3:26, Bobby-3:28, Wil-3:30, Eric-3:36
Women (1000m Row): Ketner-4:02, Buggy/Wanda/Hannah-4:21, Monica-4:25
06/15/2009
BAD MOON RISING
CF Spartanburg Workout of the Day (WOD):
Originated @ CF Houston.
With a constantly running clock, perform 1 Kettlbell Swing (American) and 1 Goblet Squat every minute on the minute increasing the reps by 1 each minute. Continue until unable to complete the required reps in the alloted minute. (M-35#/F-25#)
***3 minute rest***
Max Kettlebell swings in 2 minutes (M-55#/F-35#).
TOP 5
Men (WOD): Wil-16, Scott-15, Bobby/Joel/AL/Steve/Justin-14
Women (WOD): Allison-12, Kristi/Amber/Hannah-11, Ashley/MB/Rachel-10
Men (Max Swings): Scott/Wil/Steve/Justin-45, Tony/AL-40
Women (Max Swings): Kristi-57, Ashley-54, Allison/Rachel-47, Amber-40
06/11/2009
MOMENT OF CLARITY
CF Spartanburg Workout of the Day (WOD):
400m Run with 50# Sandbag (or 1000m Row if its raining)
Then 3 Rounds of
8 Deadlifts (275#)
12 SlamBalls (50#)
16 Sit Ups
Then
24 Birthday Burpees (Happy Early Birthday Megan)
For time.
***IMPORTANT ANNOUNCEMENT*** The gym will only be open from 0800-1000 on Saturday. There will be a WOD posted on the whiteboard or you can come in and work on whatever you want.
Remember Meg, beer and burpees don't mix...we'll see you Monday. Happy Birthday!
06/10/2009
60 SECONDS TO FREEDOM
CF Spartanburg Workout of the Day (WOD):
5 Rounds
200m Run
20 Box Jumps
20 WallBall
1 Minute Rest
For time.
The 0800 nurses doing their thing after an all night 12 hour shift.
James got a little crazy yesterday after the WOD with box jumps. Here he is landing a 47" box jump LeBron style...
...and then there was this at 52" (I let a bad word slip so if you are at work you might want
06/09/2009
MY FRIEND OF MISERY
CF Spartanburg Workout of the Day (WOD):
"Cindy"
AMRAP in 20 minutes of
5 Pull Ups
10 Push Ups
15 Air Squats
Make sure you take care of your hands. Don't let your calluses build up. Shave them down on the regular and use lotion. Ask DWill how this feels...
TOP 5
Men: AJ-22, James-17, Shane-15, DWill-14, Scott/Wayne-13
Women (2" Band): Wanda-13, Jennifer-12, Ketner-12, Allison/Megan/Rachel-11
Posted on 06/09/2009 at 09:33 PM | Permalink | Comments (0) | TrackBack (0)
MOWIN' DOWN THE ROSES
CF Spartanburg Workout of the Day (WOD):
1-1-1-1-1
Deadlift
Work up to MAX LOAD
***Rest for 3 minutes***
3 Rounds
500m Row
30 Push Ups
For time.
Trent doing the most functional of all movements...picking heavy sh** up off the ground.
TOP 5
Deadlift (Men): Bobby-425, James-405, Scott/AL-385, AJ/Steve/DWill-365
Deadlift (Women): Kristi-225, Ketner-200, Hannah-180, Lori/Buggy-175
Mini WOD (Men): AJ-7:58, Wayne-8:22, James-8:23, Essman-9:41, Eric-10:51
Mini WOD (Women): Buggy-10:41, Hannah-11:51, Ketner-12:05, Rachel-14:27, Kristi-18:30
06/06/2009
SOUTHSIDE OF HEAVEN
CF Spartanburg Workout of the Day (WOD):
4 Rounds
2 Front Squats (135#)
4 Thrusters (135#)
6 Push Jerks (135#)
14 Clapping Pushups
For time.
The fellas from CrossFit Alliance stopped by Saturday morning for a visit and, as things tend to go with the CrossFit community, they jumped in on a WOD.
Ben (CFA) catching some nice air on the clapping pushups.
TOP 5
Men: Dan(CFA)-6:16, Ben(CFA)-7:10, Scott-7:16, Shane-7:37, Joe(CFA)-8:00
Women: Charlene-6:43, Ketner-7:50, Buggy-8:02, Lori-9:56
06/04/2009
TURN MY SWAG ON
CF Spartanburg Workout of the Day (WOD):
3 Rounds
500m Row
21 KBS (American)
12 Burpees
For time.
It rained...we rowed. No pull up bar...we did burpees. Love it.
Steve and Shane takin' the 55# KettleBell overhead...
The 0800 girls, with that swag...and by "swag", I mean C2 rowing machines. On that note, if you don't like my music feel free to bring your own iPod in for a jam session. One rule: John Mayer=100 burpees.
TOP 5
Men: Scott-11:17, Aaron-11:51, Eric-13:29, Shane-15:20, Steve-17:11
Women: Ketner-14:39, Wanda-14:40, Megan-14:58, Lori-15:49, MB-16:32
06/03/2009
RENEGADES OF FUNK
CF Spartanburg Workout of the Day (WOD):
4 Rounds
200m Run
20 Air Squats
20 Push Press (M-95#/W-45#)
20 Walking Lunges
20 Sit Ups
For time.
It was James' Birthday today so feel free to punch him in the junk thank him for the 20 reps you did today. Congrats on the birthday bro, now you can...ummm...do the same things you did when you turned 18. Check out the 405# deadlift he pulled off today...
A few of you took a walk on the wild side today and did a little more weight that you were comfortable with. Sometimes you just have to step outside your comfort zone and throw the weight on there, rely on good form, and struggle through a workout in order to take your WODs to the next level. If you are trying a new weight or going heavier that you usually do, don't worry about your time or making the "TOP 5"...just do your thing, grind through it, and you'll be better for it in the end.
Wil hammering through the WOD today at the Rx weight.
TOP 5
Men: James-14:45, DWill-14:57, Aaron-15:47, Mike E-15:49, Scott-17:50
Women: Buggy-19:29, Hannah-22:13, Megan-22:34, Charlene-22:36, Kettner-24:29
06/02/2009
WHITE KNUCKLES
CF Spartanburg Workout of the Day (WOD):
1-1-1-1-1
Back Squat
Work up to MAX LOAD.
***Rest 3 minutes***
3 Rounds
20 Wall Balls
10 Burpees
For time.
Today was one of those days where you take your body to the edge just to see how much horsepower you've got. Its a test and provides you with a tangible metric to see your fitness level grow. Today it was a strength metric. Tomorrow...who knows. One thing remains true every day though, when you become stronger and your cardiovascular system becomes more efficient you'll then be able to move more weight faster and over longer distances. That's CrossFit.
TOP 5
Back Squat (Men): James-365, Gino-315, Aaron-315, Steve-255, Jack-225
Back Squat (Women): Kristi-155, Buggy-150, Megan-135, Leslie-125, MB-120
Mini WOD (Men): James-3:51, Aaron-4:02, DWill-4:02, Jack-4:54, Steve-5:38
Mini WOD (Women): Charlene-4:17, Leslie-4:30, Buggy-4:41, Megan-5:36, Wanda-5:57
06/01/2009
I DEVISE MY OWN DEMISE
CF Spartanburg Workout of the Day (WOD):
"Nancy"
5 Rounds
400m Run
15 Overhead Squats (M-95#/F-65#)
For time.
Friday...running. Today...running. We keep it random, we keep it functional, we definately keep it intense. Sometimes two WODs like this come back to back, but with CrossFit you have to be ready for anything on any given day. Its like a box of cheap Valentines candy, sometimes you get the "nasty"...twice.
Rachel and Aaron gettin' after some OHS
