AUGUST 2009
08/31/2009
DOMINATE THE ANIMAL
CF Spartanburg Workout of the Day (WOD):
***Courtesy of CF Football***
100 Thrusters (M-135#/F-95#)
5 Burpees every minute on the minute
For time (30 minute cut-off)
***Complete 5 Burpees at the begining of every minute and complete as many thrusters as possible with the remaining time...repeat as needed until 100 Thrusters are completed. If unable to complete 100 Thrusters in 30 minutes, score your total reps.***
Sorry, not a whole lot of pics today...most of us probaly wouldn't want to know what we looked like doing this WOD anyway.
08/28/2009
SHE CAN'T EVEN CALL 911
***The gym will not be open this Saturday due to the 5K Colon Cancer Run. The Intro Class for this week has been moved to 2PM - 4PM Sunday (for this week only).***
CF Spartanburg Workout of the Day (WOD):
400m Sandbag Carry (M/F-50#)
400m SlamBall Throw-n-Run (M-15#/F-12#)
400m KettleBell Carry (M-70#/F-50#)
400m Run
50 Sledge Hammer Tire Hits
For time.
***KettleBell Carry can be completed with a single kettlebell or 2 kettlebells equaling required weight.***
08/27/2009
NINJA SKILLZ SON
***The gym will not be open this Saturday due to the 5K Colon Cancer Run. The Intro Class for this week has been moved to 2PM - 4PM Sunday (for this week only).***
CF Spartanburg Workout of the Day (WOD):
7 Rounds
3 Push Jerks (M-155#/F-105#)
6 Chest-2-Bar Pull Ups
9 Push Ups
For time.
Chest-2-Bar...leave no doubt, chest touches the bar every rep. The eye in the sky doesn't lie.
08/26/2009
THE RE-UP
***The gym will not be open this Saturday due to the 5K Colon Cancer Run. The Intro Class for this week has been moved to 2PM - 4PM Sunday (for this week only).***
CF Spartanburg Workout of the Day (WOD):
50-40-30-20-10
Double Unders
Sit Ups
200m Run
For time.
Its awesome to see you guys start working on the stuff you suck at. Double Unders...actually check that...just jumping rope was a struggle for a few of you a couple of weeks ago. Today was much better. There's actually one athlete in the gym who absolutely couldn't jump rope at all last time we did double unders...so what does he do? Goes home, buys a jump rope, waits till the wife and kids leave the house, moves the car out of the garage, shuts the garage door, and teaches himself how to jump rope inside the garage so that nobody can see him. So he gets wind of the WOD, brings in his own jump rope today, and you never would have known that a couple of weeks ago he was so bad that he wouldn't jump rope in front of anybody at the gym. On top of that we've got a few girls starting to crank out pull ups without the band, Justin H hammered his first muscle up today, and everybody seems to be gunning for those full range of motion handstand push ups (as evident by a few of you crashing into the wall and then onto your noggin...pain is a great teacher).
Teach your kids how to jump rope early...Eric and Les are giving their little one a head start so that he doesn't have to teach himself in a lonely garage one day.
08/25/2009
WHATEVER YOU DO...DON'T DROP THAT
***The gym will not be open Saturday due to the 5K Colon Cancer Run. The Intro Class for this week has been moved to 2PM - 4PM Sunday (for this week only).***
CF Spartanburg Workout of the Day (WOD):
***Courtesy of CrossFit Daytona***
3 Rounds
10 Deadlifts
8 Hang Squat Cleans
6 Push Press/Jerk
4 OverHead Squats
***Complete the WOD without resting the bar on the ground. There is a 20 burpee penalty administered each time the bar touches the ground. Burpees are completed at the end of the WOD as the clock continues to run. The bar may touch the ground during the deadlifts, but it must be "touch and go".***
No Rx weight on this one. Its you against...you. Just remember, the Burpee Monster wants you to go heavy.
08/24/2009
NEMO GOT LOST AGAIN
CF Spartanburg Workout of the Day (WOD):
Wall Balls
Hand-Stand Push Ups
Row (Calories)
Pull Ups
***Complete as many reps as possible in 3 minutes of work, followed by 3 minutes of rest. Score the total number of reps completed.***
***Rest 5 minutes***
Cooldown: 6 x 40 yrd Sprints.
The rest periods are not thrown in there because we like you...I mean, we like you, but we like watching you wreck yourself a little bit more...they're thrown in there to allow you to step up the intensity on the work periods. Its 3 minutes, max effort, all you got, leave nothing.
08/20/2009
I'M AT THE WAFFLE HOUSE AND I WANT...WAFFLES!
CF Spartanburg Workout of the Day (WOD):
1000m Row (Time Trial)
***Rest***
AMRAP in 15 of
3 Handstand Push Ups (HSPU)
5 Power Cleans (M-135#/F-95#)
7 Knees-2-Elbow
08/19/2009
RAIN WIZARD
CF Spartanburg Workout of the Day (WOD):
"Kelly"
5 Rounds
400m Run
30 Box Jumps (M-24"/F-20")
30 Wall Ball (M-20#/F-14#)
For time.
It was Steve's birthday today and if Striker hadn't tried to gnaw his hand off earlier this week we would have been on day 3 of stupid burpees (32 of them). Steve still battled through this WOD though...with a swollen half-eaten hand and a round of antibiotics (which wreck your body).
No pics today, but take a look at this...a few months old, but still worth watching.
08/18/2009
BIG GREEN TRACTOR
CF Spartanburg Workout of the Day (WOD):
3 Rounds
500m Row
21 Burpees
400m Run
For time.
Burpees two days in a row...isn't that illegal? Nope. Ask Steph what she thinks about burpees...in the past 4 days she's done 213.
Monica and Russ are heading back to Kuwait to start the school year on Thursday. They have been an awesome addition to CF Spartanburg this summer and are a blast to be around. If you ever want to see somebody get intense, watch Russ right before he rips a max deadlift off the ground (don't stand within 10 feet of the site though...its awesome and scary all at the same time). Best of luck to both of you and we'll see you once the school year is over.
08/17/2009
SWAMP DONKEY
CF Spartanburg Workout of the Day (WOD):
"Freddy's Revenge"
5 Rounds
5 Push Jerks
10 Burpees
For time.
The method behind the madness on this WOD is to push the weight on the bar a little higher, but being able to maintain smooth/efficient movement is critical. The goal is to go as heavy as possible while keeping the WOD time under 10:00.
08/14/2009
IT AIN'T EASY BEING BREEZY
Breezy is heading off to USC tomorrow to start her freshman year and abuse a few softball pitchers in the SEC. Most of you have had a chance to meet her over the past couple of months (if not you've all seen some of the ridiculous numbers/scores she puts up) and you no doubt noticed that she's not only an amazing athlete but a phenomenal person. Best of luck to ya girl, DO WORK SON!
DROPPIN' BOMBS FROM H-TOWN SON!
CF Spartanburg Workout of the Day (WOD):
***Courtesy of CF Houston***
5 Minutes allotted to complete 400m Run
Max # of Clean & Jerk (M-135#/F-95#) with the remaining time.
Rest 1 minute
5 Minutes allotted to complete 400m Run
Max # of Box Jumps (M-24#/F-20#) with the remaining time.
3 ROUNDS.
Score the total number of reps completed.
And the bomb went off...
CURTIS P IS A (FILL IN THE BLANK).
CF Spartanburg Workout of the Day (WOD):
5 Rounds
10 Wall Balls (M-20#/F-14#)
5 Curtis P's (M-75#/F-45#)
For time.
Curtis P...Hang Squat Clean, Lunge, Lunge, Push Press. Doesn't look too bad, but try to knock out 4 or 5 in a row without dropping the bar and you'll feel all the love ol' Curtis has to give.
DWill doin' work SON! His only motivation is to not get called out by Carlos (CF Houston) in the comments section.
How much do you love Curtis P, Russ? Sorry bro, the pic was too good not to post.
Here's a Curtis P for all of you following the website at home...
08/12/2009
COPPERHEAD ROAD
CF Spartanburg Workout of the Day (WOD):
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
For time.
"Why would anyone ever see how fast they could do 100 pull ups, push ups, sit ups, and squats? Maybe one movement at a time...maybe...but all 4 at one time? This is stupid. I hate you Tal. Now give me an abmat, some chalk, and turn that garbage you call music on so we can get this over with. Now what's the fastest time so far today?"
It entertaining to sit back and watch as people check out the board, drop "F" bombs, and then move right along to set up the equipment they are going to need to wreck themselves. Ya'll did an awesome job today of just leaning in and taking it on the forehead. Most of you gamed the WOD pretty well by chipping away at it and didn't burn yourself out by pushing yourself to complete muscle failure early on. If you're gonna be dumb you gotta be tough.
Not to long after this picture was taken, these ladies were mean muggin' the dudes holding the stopwatches.
08/11/2009
ON THE 3RD DAY
CF Spartanburg Workout of the Day (WOD):
***Courtesy of CF Houston***
400m Run
50 KettleBell Swings (M-55#/F-35#)
400m Run
50 Slam Balls (M-15#/F-12#)
200m Run
25 KettleBell Swings
200m Run
25 Slam Balls
For time.
***Rest***
Farmer's Walk (M-70# KettleBells/F-55# KettleBells) for MAX DISTANCE.
08/10/2009
LET THE BEAT BUILD
CF Spartanburg Workout of the Day (WOD):
1-1-1-1-1
Front Squat
Work up to MAX LOAD.
***Rest***
21-15-9
Row (For Calories)
Dumbell Thrusters (M-40# DB/F-20# DB)
For time.
How bout them DB Thrusters...they don't look too bad written on the board, but once you pick those precious little DB's up its WELCOME TO THE THUNDERDOME!
WE SOLD OUR SOUL TO ROCK AND ROW-L!
08/09/2009
CHASING BEARS
AJ, Wayne, Russ and I headed up to Paris Mountain Saturday morning for the Exterra Paris Mountain 7K. Running on flat pavement and running through mountains are two completely different worlds. I'm not sure what was worse...going up or down the hills. Either way, it had me breathing like a pregnant walrus.
AJ rolled right through it, finished 3rd in our age group (25-29) and 16th overall (out of 200+).
Just another day for Wayne...
There's nothing quite like sprinting by a 12 year old kid down the final stretch...TOTAL DOMINATION!
Russ fit right in stomping through the mountains with a kickass beard.
BEAT FEET
CF Spartanburg Workout of the Day (WOD):
"Helen"
3 Rounds
400m Run
21 KettleBell Swings (M-55#/F-35#)
12 Pull Ups
For time.
08/07/2009
GOOOOOCH
CF Spartanburg Workout of the Day (WOD):
5-10-15
Row (x100m)
Back Squats
Renegade Rows
Box Jumps
For time.
The 0500 zombies are up before the sun...gotta love 'em.
08/05/2009
KEEP IT BETWEEN THE DITCHES
CF Spartanburg Workout of the Day (WOD):
***Created by CrossFit Sparta (Tampa, FL)***
2 Rounds
20 Push Ups
200m Run
20 Sit Ups
200m Run
20 Squats
200m Run
20 Back Extensions
200m Run
20 KettleBell Swings
200m Run
For time.
You can thank DWill for this one. He's in Tampa,FL this week for business and has been working out with the crew over at CrossFit Sparta...looks like he's keepin' it real and still rockin' the bandana.
Billy and Catto rounding the corner on 1 of the 10 200m runs...
08/04/2009
BREAK SOMETHING TONIGHT
CF Spartanburg Workout of the Day (WOD):
"Elizabeth"
21-15-9
Squat Cleans (M-135#/F-95#)
Ring Dips
For time.
Go on YouTube and watch videos of olympic lifters throwing around some serious weight on the Clean & Jerk. What do you notice? All of them drop into a super deep squat in order to catch the weight on the clean. The only way to maximize the amount of weight that you can pull off the ground and put on your shoulders is to pull yourself up under the weight after your initial pull, catch it low, and front squat the hell out of it. Yet another skill to work on before/after workouts during the week and on Saturday mornings.
Justin H catching the bar low...weight back on the heels, crease of the hips down below the knee, chest up, elbows high.
TOP 5:
Men: AJ-8:25, Scott-9:21, Justin H-14:56, Joel-16:10
Women: Steph(CF Alliance)(75#/Purple)-10:00, Ketner(55#/Blue)-9:17, Haley(55#/Blue)-9:36, MB(55#/Blue)-9:42, Charlene(55#/Blue)-12:33
STOP COLON CANCER...MOON A DOCTOR
Some of the nurses from the 0800 class are helping organize this year's Colon Cancer 5K Run/Walk. This is a great chance for all of you runners to go out and hammer out a 5K PR and get your name/time on the WOD Board. And for all of us that would rather get smacked in the face with a wiffleball bat than run 3.1 miles...well, sometimes you just have to step outside that comfort zone and embrace the suck for a good cause. So go hit up the site (Colon Cancer 5K), register for the run, rock your CrossFit Spartanburg t-shirt, and run like this...
08/03/2009
HEYYYYY BRIANNA
CF Spartanburg Workout of the Day (WOD):
Warm up with kettlebell skill work. Try a new movement with the kettlebell and work that skill set.
THEN
5 Rounds
5 Thrusters (M-135#/F-85#)
10 Box Jump Burpees
For time.
This WOD was developed by CrossFit Houston and Bayou City CrossFit as the 1st WOD (of 3) for the 2009 Spring Challenge. Its designed to be rough and short (under 10 minutes). Range of motion, speed, and intensity are much more important on this workout than how much weight is on the bar. If you throw 135# on the bar and it takes you 20 minutes, you and your ego have most definately missed the point...go a little lighter, get after the the WOD like a stoner through a bag of Cool Range Doritos, work on your thruster strength, and go heavier and faster the next time the WOD comes up.
Joel, Jerry, and Josh lovin' the Box Jump Burpees...
