© 2019 CrossFit Spartanburg

JULY 2009

July 1, 2009

07/31/2009

HAIR OF THE DOG

CF Spartanburg Workout of the Day(WOD):

Max Reps Back Squats in 2 Minutes (M-135#/F-95#)

400m Run

25 Knees-to-Elbow

400m OverHead Carry (M-75#/F-35#)

25 Knees-to-Elbow

400m Farmer's Carry (M-2x55# Kettlebells/F-2x35# Kettlebells)

***3 Burpee penalty to be paid-out at the end of the WOD everytime the barbell/kettlebell is dropped/lowered during the overhead carry/farmer's carry (10 drops = 30 burpees).  Athlete can't move unless weight is locked out overhead on the overhead carry.  Clock stops when the burpees are complete.***

 

Robert from CrossFit Daytona stopped by this week for a few WODs.  Check out his site and take a look at his WOD programming.  The benchmark WODs are fun and are an awesome way to gauge your progress, but there's nothing like a little homemade programming to keep your body guessing.

It was an awesome day for pictures, and all I managed to get was a shot of Catto's ass...

 

 

 

 

VOICE OF THE VOICELESS

CF Spartanburg Workout of the Day (WOD):

10 Kettlebell Swings (M-70#/F-55#), 100 Yard Sprint, 9 Kettlebell Swings, 100 Yard Sprint, 8 Kettlebell Swings, 100 Yard Sprint...1 Kettlebell Swing, 100 Yard Sprint.

For time.

(Set up two equal sized Kettlebells 100 Yard apart and work your way down the ladder.)

 

Swing...

 

 And Sprint...

 

 TOP 5

Men:  Justin H-6:15, DWill-6:17, Steve-6:30, Robert(CrossFit Daytona)-6:44, Russ-7:17

Women:  Ketner-7:18, Buggy-7:22, Hannah(35#)-7:01, Monica(35#)-7:24, Wanda(35#)-7:35

 

 

07/29/2009

HUNTING SABERTOOTH TIGERS

CF Spartanburg Workout of the Day (WOD):

"The Chief"

5 Rounds

AMRAP in 3 Minutes of

3 Power Cleans (M-135#/F-95#)

6 Push Ups

9 Squats

***Rest 1 minute between each round.  Score the total number of rounds completed.***

 

"The human body was never designed for a sedentary lifestyle, it was created to hunt sabertooth tigers and walk 40 miles a day."  We give you an hour everyday to go primal...DO WORK SON!

More interested in the modern style of primal living?  Check out Mark's Daily Apple.

 

 

 TOP 5

Men:  AJ-26, DWill-23, Steve/Justin H-20, Russ-18

Women (65#):  Buggy-24, Simone-20, Stephanie/Haley-18, Monica-17

 

 

07/28/2009

COLD ACTIVATED CAN

CF Spartanburg Workout of the Day (WOD):

1-1-1-1-1

Deadlift

Work up to MAX LOAD.

***Rest***

AMRAP in 10 Minutes of

5 Pull Ups

10 Push Ups

15 Squats

 

You came into the world with no shoes on for a reason...lift barefoot, wash your feet and wipe front to back.

 

 TOP 5

Men (Deadlift):  AJ-425, Steve-400, Ryan-385, Joel/Wil/Stoddard-355

Women (Deadlift):  Breezy-315, Ketner/Buggy-215, Hannah/Lori-195

Men (WOD):  AJ-14, Wayne-12, Wil-11, Jack-10, Joel-9

Women (WOD):  Breezy-9, Buggy(Blue)-11, Lori(Blue)-6, Hannah(Green)-10, MB(Green)-10

 

07/27/2009

AMERICAN BADASS

CF Spartanburg Workout of the Day (WOD):

"Filthy Fifty"

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

50 Jumping Pull Ups

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

50 Knees-to-Elbows

50 Walking Lunges

50 Push Press (M-45#/F-35#)

50 GHD Back Extensions

50 Wall Ball

50 Burpees

50 Double Unders

For time.

 

This is CrossFit...its not easy, its not comfortable...but there is no better way to get stronger, faster, and more badass.  The "Filthy Fifty" is one of those WODs that nobody really likes but you have to take yourself out to that longer time domain in order to be ready for anything the world (or CrossFit) might throw at you.

 

 TOP 5

Men:  DWill-27:29, AJ-29:06, Wayne-30:43, Wil-31:48, Matt A-32:49

Women:  Buggy-29:07, Charlene-32:55, Breezy-38:40, Ashley-40:03, Wanda-41:59

 

07/24/2009

WHALE WARS

CF Spartanburg Workout of the Day (WOD):

"Jackie"

1000m Row

50 Thrusters (M-45#/F-35#)

30 Pull Ups

For time.

 

More than a few of your ripped your hands over the past two weeks.  Check out what Spencer over at CrossFit Dallas Central wrote about hand care (click HERE).  Ripped up hands shouldn't stop your training, but they will make things a little uncomfortable.  Take care of your hands, rub down or shave your calluses, and be smart with the chalk.  Ask Mookie how this feels...

 

 

On a positive note, everybody did pull ups today...no ring rows.  In the words of of Adam up at CrossFit Casco Bay..."there is nothing sexier than a girl doing a pull up". 

 

TOP 5

Men:  AJ-7:19, DWill-9:28, Steve-10:25, Eric-10:27, Justin H-10:43

Women:  Breezy-13:15, Buggy(Blue)-9:58, Lori(Green)-12:07, Ashley(Green)-12:59, Tamara(Green)-16:54

 

07/23/2009

PSYCHO BLAZING SUPERNOVA

CF Spartanburg Workout of the Day (WOD):

1-1-1-1-1

Push Press

Work up to MAX LOAD.

***Rest***

3 Rounds

10 Wall Ball

10 Lateral Jumps (Over and Back = 1)

For time.

 

We've got babies jumping out all over the place.  Congrats to Shane and Amy, they had Jodi Marie Heinze this morning.

 

 I definately have a love/hate relationship with the girls at the 8AM class...

 

TOP 5

Men:  Scott-220, Catto-205, Joel-200, Geno/Steve/DWill-185

Women:  Breezy-125, Charlene/Buggy-95, Ashley-85, Lori/Hannah/Monica-80

 

07/22/2009

BRAVES WIN!

CF Spartanburg Workout of the Day (WOD):

"Josh"

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

42 Pull Ups

15 Overhead Squats

30 Pull Ups

9 Overhead Squats

18 Pull Ups

For time.

 

Joel and Marty had a beautiful baby girl this morning, Lael Marie Raines.

 

And Zane (Wayne's son) learned how to Overhead Squat today...then decided that he was going to find a way to be the youngest dude on the TOP 5 WOD BOARD.  Do work Zane, do work!

 

07/21/2009

ANTHRAX...AND RADIO

CF Spartanburg Workout of the Day (WOD):

1000m Row

THEN

21-15-9

Front Squat (M-135#/F-95#)

Back Extensions

For time.

 

CrossFit Spartanburg shirts are in...buy 'em up so that we can get some more.  Post any new t-shirt ideas (artwork, quotes, sayings, styles, etc.) on the bulletin board or write them on the pull up bars.

 

 TOP 5

Men:  AJ-9:35, Joel-12:43, Matt A(115#)-10:29, Wayne(115#)-10:45, Eric(115#)-14:55

Women:  Buggy(85#)-13:47, Charlene(70#)-12:58, Ketner(70#)-13:05, Lori(70#)-13:54, Ashley(70#)-14:10

 

 

07/20/2009

MORAL NATE

CF Spartanburg Workout of the Day (WOD):

Originated @ CF Houston.

5 Rounds

5 Deadlifts

10 Push Ups

20 Squats

For time.

***Rest***

Max Push Ups in 2 Minutes

 

12 minute cut-off on this one...meaning if the WOD is not completed in 12 minutes or less you're assigned a DNF so scale your deadlift weight accordingly.  Everybody finished it up today in under 12 minutes so good job scaling.

Big Catto hammering through the DLs.

 

Never ever become comfortable or satisfied as an athlete.  You can always go heavier, faster, better, more ridiculous...

 

 

 TOP 5

Men (275#):  James-4:33, DWill-4:56, Wil-4:57, AJ-5:23, Justin H-6:12

Women:  Leslie(155#)-6:38, Ketner(150#)-5:52, Buggy(145#)-6:03, Kristi(145#)-8:52, Lori(105#)-6:40

 

 

07/17/2009

B...F...T

CF Spartanburg Workout of the Day (WOD):

5K Row Time Trial

 

Wanna know what AJ does for fun?  Tabata battles with the "BFT".  

 

There are few things more functinal than picking heavy stuff up off the ground.  So find something heavy, grab a video camera, and get primal.

TOP 5

Men:  Eric-20:17, Scott-20:43, Josh-20:57, Wayne-22:05, Allen-22:34

Women:  Buggy-24:15, Meredith-24:25, Lori-25:42, Ashley-25:58, Sarah-27:47

 

 

MAN HANDS

CF Spartanburg Workout of the Day (WOD):

"Daniel"

50 Pull Ups

400m Run

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

800m Run

21 Thrusters

400m Run

50 Pull Ups

For time.

 

Audrey breaking her hands in on the new pull up bar.  Her and Carlos are in from CrossFit Houston and they are loving the accents...especially Geno and Scott.

 

 Josh going butt-to-ball...and that's a looong way down.  Nice range of motion bro!

 

 

07/15/2009

H-TOWN DREAMIN'

CrossFit Spartanburg Workout of the Day (WOD):

1-1-1-1-1

OverHead Squat

Work up to MAX LOAD

***Rest***

2000m Row Time Trial

 

Ladies...oooo lawdy, all of you beautiful CrossFit Spartanburg Ladies, check this LINK out from Mark's Daily Apple "Primal Living in the Modern World".  And a HUGE shout out to Kelly and Cassy (I hope I spelled that right)...both of them went STRAIGHT PRIMAL today on the overhead squat which ain't no walk in the park.  Awesome job laides!

Catto, Steve, and Wayne going at the 2K like runaway crackhead.

 

 TOP 5

Men (OHS):  James-225, DWill-205, Joel-200, Catto-185, AJ-165

Women (OHS):  Kristi/Megan/Ketner-105, McKenna-95, Meredith-85

Men (2K Row):  Essman-7:23, DWill-7:35, Eric-7:44, Steve-7:46, AJ-7:51

Women (2K Row):  Ketner-8:13, Hannah-8:55, Leslie-9:02, McKenna/Wanda-9:05

 

07/14/2009

SWEET SAVANNAH

CF Spartanburg Workout of the Day (WOD):

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

40 Double Unders

30 KettleBell Swings (M-55#/F-35#)

20 Jumping Lunges

10 Box Jumps (M-30"/F-24")

For time.

***Rest 3 Minutes***

8 x 60m Sprints

 

If there is a movement you're struggling with (double unders, overhead squats, pull ups, etc.) come in a little early each day or stay a little later and WORK ON IT!  Don't just work on them when they show up in a WOD.  These movements aren't going anywhere so make it your goal to be able to do every movement as Rx'd...and then do it faster...

Motivation...

 

 

 TOP 5

Men:  James-5:32, AJ-6:39, Eric-7:10, Jack-7:28, Wil-7:29

Women:  There were a ton of variations/scaling on this WOD...all of you ladies did awesome, so all of you are in the TOP 5.

 

 

CASTLES MADE OF SAND

CF Spartanburg Workout of the Day (WOD):

"Tabata Something Else"

With a constantly running clock, perform 8 Tabata rounds (20 seconds of work followed by 10 seconds of rest) on each of the following movements:

Pull Ups

Push Ups

Sit Ups

Squats

Complete all 8 rounds on each movement before proceeding to the next movement.  Score the total number of reps completed.

The scores from the "Smooth Criminal" WOD from last week have been updated...finally.

There will be no desserts at the Grand Opening (unless you're Geno and count beer as a dessert) so if any of you want to show off your cooking skillz feel free to bring some sweetness.

 

 TOP 5

Men:  Essman-475, AJ-434, DWill-348, Eric-314, Justin-292

Women(Rx):  Breezy-305

Women(Green Band Pull Ups):  Amber-318, Wanda-309, Lori-296, Ketner-295

 

07/10/2009

BODY MARKED UP

CF Spartanburg Workout of the Day (WOD):

Max Height Box Jump (5 attempts)

Then...

AMRAP in 20 minutes of

5 Handstand Push Ups

10 Box Jumps

15 Kettlebell Swings

 

Everybody got a chance today to see how well their mind and body play together when you push your body to its physical limits.  Every single person had the exact same reaction once they started getting close to their max box jump...the body wants to jump, the mind shuts it down right before your feet leave the ground, and then bad words flow like water.

Ashley wasn't real sure about jumping on the 24" box when she started out today and wound up finishing up with a 32" box jump.  Then turned around and did the WOD with the 24" box...not too bad for a Gaffney girl.

 

 TOP 5

Men (Box Jump):  Justin-48.5", Joel-47", Jack-46.5", AJ-45.5", Eric-43"

Women (Box Jump):  Breezy-40", Kristi/Ketner-32.5", Ashley-32", MB/Megan-31"

 

07/09/2009

SMOOTH CRIMINAL

CF Spartanburg Workout of the Day (WOD):

800m Run

2 Minute Rest

800m Run

2 Minute Rest

400m Run

1 Minute Rest

400m Run

1 Minute Rest

200m Run

30 Second Rest

200m Run

***Add your splits together for your total score***

 

Take a look at the "WOD Wall" next time you are in the gym.  It lists all of the named/benchmark WODs and the top 5 male/female scores.  In order to get on the board, you have to do the WOD as Rx'd.  If you would like to attempt a specific WOD you can either come in on Saturday morning and give it a shot or wait until we do it as a group.  Research the WODs, get your name on the board..."150 Burpees For Time" is up for grabs...have at it psychos...

 

 

TOP 5

Men:  Wayne-8:21, AJ-8:27, Eric-9:29, Russ-9:48, Steve-10:06

Women:  Megan-11:33, Breezy-11:47, Hannah-11:52, Leslie-12:29, Monica-13:19

 

07/08/2009

DON'T YOU WISH YOUR GIRLFRIEND WAS HOT LIKE ME...

CF Spartanburg Workout of the Day (WOD):

21-15-9

Row (For Calories)

Deadlift (M-225#/F-155#)

Lateral Burpees

For time.

 

This was the first WOD at the CrossFit Houston Summer Challenge.  Click HERE and see how you would have matched up.  Rx weights listed above.  Modified weight for men = 185#, women-115#.  There was a 12:00 cutoff for this WOD at the Challenge...meaning if you weren't done at 12:00, you got a DNF.  Whenever you get a chance to step outside your affiliate gym and test yourself against new people..DO IT!  We'll all get a chance on July 18th...Whitney (pictured below with our Lori) and the LowCountry CrossFit crew (along with a few other affiliates) are headed into town, so get ready to sweat and drink with some new faces.

 

TOP 5

Men:  AJ-9:33, James-9:38, Wil-10:10, Todd(185#)-10:11, Essman(185#)-10:22

Women:  Breezy-13:11, Megan(115#)-15:58, Kristi(115#)-17:34, Monica(115#)-17:57

 

 

 

YIPPIE KI YAY MUDDAPUDDA

CF Spartanburg Workout of the Day (WOD):

Warm Up/Skill Work:  Turkish Get Up

7 Rounds

10 Sumo Deadlift Highpull (M-95#/F-65#)

10 Ring Dips

 

 TOP 5

Men:  AJ-7:30, Wayne-8:34, Wil-8:40, Justin-9:31, Eric-10:46

Women:  Ketner(55#)-8:06, Buggy(55#)-8:41, Leslie(45#)-7:07, MB(45#)-8:46, Wanda(45#)-11:11

 

07/06/2009

TRYING TO STAY CONSCIOUS

CF Spartanburg Workout of the Day (WOD):

5 Rounds

7 Thrusters (M-135#/F-95#)

7 Box Jumps (M-30"/F-24")

7 Burpees

For time.

 

 TOP 5

Men:  James-9:30, AJ-9:59, DWill-13:45, Justin-13:50, Joel(115#/30")-15:13

Women:  Buggy(65#/20")-10:56, Monica(45#/20")-14:45, Kristi(45#/20")-12:51, Amber(35#/20")-13:03, Lori(55#/14")-19:48

 

 

07/03/2009

GIN BUCKET

CF Spartanburg Workout of the Day (WOD):

"Team Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

For time.

(Teams are made up of 2 athletes.  Only 1 athlete can work at any given moment.  The 1 mile runs must be done at the begining of the WOD and at the end.  Each athlete must run at least 1/2 of each mile.  The Pull Ups, Push Ups, and Squats are executed in the middle of the WOD.  Again, only 1 athlete can work at any given moment.)

 

Th 8AM crew officially kicked off the 4th of July weekend CrossFit Spartanburg style...and yes, I am unknowingly about to take an open hand slap to the earhole in this picture.  Thanks for the heads up Buggy...

 

 TOP 5

Watson/Buggy-32:10, Jack/Charlene-33:20, Eric/Whitney-33:21, Tal/MB-33:36, DWill/Ketner-33:37

 

07/02/2009

TRANSFORMERS...ROBOTS IN DISGUISE

CF Spartanburg Workout of the Day (WOD):

3-3-3-3-3

Push Press

Work up to MAX LOAD.

***Rest***

With a running clock, do 1 Pull Up on the minute every minute adding an additional Pull Up each minute until unable to complete the required reps in the alloted time.

 

***Remember that there will be no afternoon WODs tomorrow and no WODs Saturday.***

 

 

TOP 5

Men:  James-205#, DWill-185#, Bobby/Matt O-165#, Steve/Essman-150#

Women:  Ketner-90#, Meredith-80#, MB/Kristi-75#, Ashley-70#

 

07/01/2009

PLACE OUT ON THE OCEAN

CF Spartanburg Workout of the Day (WOD):

10,9,8,....,3,2,1 Renegade Rows

1,2,3,....,8,9,10 Burpees

Alternate between Renegade Rows and Burpees working up or down the ladder until completion.

***Rest 5 minutes***

2000m Row

Score total time for both events.

 

Joel sent this picture earlier today along with his "homemade vacation WOD".  3 Rounds of:  21 Propane Tank Swings (pictured), 15 Push Ups, 9 Trailer Jumps with an 800m Run for a "cooldown".  Some of you are headed out of town here in the next couple of weeks...there is a CrossFit gym in almost every town, just check the main CrossFit site and see if there is one where you are headed.  Worst case scenario, grown an imagination and create your own WOD...call me if you need help.

 

Joe getting well acquainted with the Renegade Row.

 

 TOP 5

Men:  Essman(50#)-18:35, Dan(50# CF Alliance)-21:33, Todd(40#)-18:35, Jack/Joe(40#)-21:30

Women:  Buggy(30#)-24:10, Ketner(30#)-26:21, Shannon(30# CF Alliance)-29:36, Leslie(20#)-19:45, Katie(20# CF Alliance)-26:27

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