SEPTEMBER 2009
09/30/2009
THE MORE IT HURTS, THE BETTER IT FEELS
CF Spartanburg Workout of the Day (WOD):
30-20-10
Deadlifts (M-225#/F-155#)
Box Jumps (M-24"/F-20")
Burpees
For time.
09/29/2009
PRIMARILY PRIMAL
CF Spartanburg Workout of the Day (WOD):
AMRAP in 30 minutes
10 Step Ups
10 Wall Ball
10 Burpees
200m Run
09/28/2009
EVERYTHING ZEN
CF Spartanburg Workout of the Day (WOD):
10-8-6-4-2
Sumo-Deadlift High Pull
Hang Power Clean
Push Press
For time.
09/25/2009
CHOCOLATE MARTINI
CF Spartanburg Workout of the Day (WOD):
"Barbara"
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
3 Minute Rest
For time.
Staring down the barrel of 100 Pull Ups, 150 Push Ups, 200 Sit Ups, 250 Squats, and a rainy weekend...awesome.
09/24/2009
MOVE HEAVY STUFF FAST
CF Spartanburg Workout of the Day (WOD):
1-1-1-1-1-1-1
Clean
Work up to MAX LOAD.
I think everybody has a pretty clear understanding now of the difference between a power clean and a squat clean (a squat clean meaning you are receiving the weight in a full squat, not power cleaning it and then squatting). When it comes to moving seriously heavy weight from the ground and racking it on your shoulders, the most effective way to do it is the squat clean. Big shrug, Commit to the squat, pull yourself under the bar, rip the elbows through, and front squat like a beast. There's a reason the good lord blessed you with two thundertrunk legs and a big ol' booty...they were made to move heavy stuff...drop those hip, embrace the squat, and let them do their job.
09/23/2009
MIND YOUR HELM
CF Spartanburg Workout of the Day (WOD):
2 x 2 minute rounds at each of the following stations with a 1 minute rest between rounds:
Row (Cal)
Burpees
Farmers Carry (30ft = 1 lap)
Push Ups
***Both rounds are completed at each station before moving on to the next movement. Score total reps/laps/cals.***
Here's a hint for tomorrow's WOD...
09/22/2009
NINJAS LIVE IN YOUR ATTIC
CF Spartanburg Workout of the Day (WOD):
"Nicole"
AMRAP in 20 Minutes
400m Run
Max Pull Ups
***Start the WOD with a 400m run, complete as many pull ups as possible without touching the ground or falling off the bar. Once the max number of pull ups is reached, head out for another 400m run. Score total number of pull ups.***
The pull ups are starting to look good, people are leaving the bands behind everyday, the grey bands are starting to get lonely, and Scott fixed the pull up bar so that it doesn't shake like Amy Winehouse in rehab. Good fun today with the slosh pipes today too. Feel free to work some core in throughout the week using those. Now check this out...
SCENE ON 7 CLIP
In case you missed it last night, here is the clip from Scene on 7 featuring CrossFit Spartanburg.
Fellas back me up on this, Kimberly Kelly is waaaaay to hot to be doing P90X.
RUN TO THE PLAYGROUND FREE2PLAY 5K RUN
This Saturday (September 26th) there will be a 5K Run to the Playground to raise a little cash for Spartanburg's first "Boundless Playground" which is overflowing with awesomeness. These guys are building a playground designed for children with physical setbacks. The run is going to start at 8AM Saturday morning kicking off at the North Spartanburg Baseball Complex. $25 and you can register at the race. Its a really cool cause and as good of a reason as any to get off your ass Saturday morning and DO WORK SON!
09/21/2009
MUDDY MINI CRUSH
CF Spartanburg Workout of the Day (WOD):
30 Curtis P's (M-95#/F-65#)
For time.
***Curtis P = Hang Squat Clean, Right Lunge, Left Lunge, Push Press***
Curtis P's...gotta love 'em. Feel free to spew hate and discontent in the comments section. And on a side note, there were more than a couple of you who asked "what's the penalty for putting the weight down?"...you sick puppies.
09/21/2009
STUPID DRYWALL SHOULDA KEPT THAT MOUTH SHUT
CF Spartanburg Workout of the Day (WOD):
"Diane"
21-15-9
Deadlift (M-225#/F-155#)
Handstand Push Up
For time.
09/17/2009
DIRTY DAMES
CF Spartanburg Workout of the Day (WOD):
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
For time.
Check this dude out...he's talking quadruple unders...seriously?
09/16/2009
WOO HAA GOT YOU ALL IN CHECK
CF Spartanburg Workout of the Day (WOD):
AMRAP in 20 Minutes of
10 Goblet Squats
10 Ring Dips
10 Knees-2-Elbow
THIGHS LIKE WHAT
CF Spartanburg Workout of the Day (WOD):
1-1-1-1-1
Back Squat
Work up to MAX LOAD.
***Rest***
2K Row
Time Trial.
09/14/2009
STIFF ARM SUGAR...AND CRACK
CF Spartanburg Workout of the Day (WOD):
"Quarter Gone Bad"
5 Rounds
Thrusters (M-135#/F-95#)
Weighted Pull Ups (M-50#/F-30#)
Burpees
***15 seconds of work followed by 45 seconds of rest. Score total reps.***
CROSSFIT 864 GRAND OPENING
CF 864 Workout of the Day (WOD):
"R-21"
3 Rounds
400m Run
21 Chest-2-Bar Pull Ups
21 Kettlebell Swings (M-55#/F-35#)
21 Burpees
21 Toes-2-Bar
For time.
Matt A, Steph, Leslie, Jack, Ryan, Joel, Nate, AJ, DWill, Alexandra, Matt Mac, and I all headed down to Clinton this weekend for an awesome Grand Opening over at CrossFit 864. Jay, Janice and the CrossFit 864 Squad put on a kickin' event and introduced everybody to "R-21"...world, this is R-21...R-21, world. This is what CrossFit is all about...stepping outside your gym, meeting other CrossFit athletes, and then getting wrecked together.
MAKE UP YOUR MIND
CF Spartanburg Workout of the Day (WOD):
Men: Move 7,000 lbs from the ground to overhead.
Women: Move 5,000 lbs from the ground to overhead.
***The weight must start and return to the ground each time. Clean & Jerk, Clean & Push Press, Snatch...just get it from the gound to locked out overhead.***
09/10/2009
FIVE FINGER DEATH PUNCH
***CrossFit 864's Grand Opening is going down Saturday. If you want to ride dirty with the CrossFit Spartanburg Crew, we'll be leaving from the gym at 0800 Saturday morning. RSVP in the comments section of the "FROM THE 864" post.***
CF Spartanburg Workout of the Day (WOD):
4 x 1 minute rounds of Wall Ball (M-20#/F-14#) with a 30 second rest between rounds.
3 x 1 minute rounds of Push Press (M-75#/F-45#) with a 20 second rest between rounds.
2 x 1 minute rounds of KettleBell Swings (M-70#/F-55#) with a 10 second rest between rounds.
1 minute rounds of Burpees.
***Score total reps completed***
09/09/2009
BLOCKBUSTER
***CrossFit 864's Grand Opening is going down Saturday. If you want to ride dirty with the CrossFit Spartanburg Crew, we'll be leaving from the gym at 0800 Saturday morning. RSVP in the comments section of the "FROM THE 864" post.***
CF Spartanburg Workout of the Day (WOD):
7 Rounds
7 Overhead Squats (M-135#/F-95#)
7 Box Jumps (M-24"/F-20")
7 Clapping Push Ups
For time.
If there is any flaw in your squat, it will be exposed when you take a significant amout of weight and attempt to squat with it locked out overhead. Anything that brings the weight forward causing you to shift your weight to your toes will turn this movement into a train wreck. Become obsessed with perfecting your squat, front squat, and overhead squat...work them in that order. And fellas...don't treat the PVC training sticks like they're coated with swine flu...If you can't execute a barbell movement with the PVC pipe, you sure as hell ain't going to be able to do it once a significant amount of weight comes into play. Achieve solid form, increase intensity, THEN throw more weight on the bar...repeat until you take over the world.
09/08/2009
FROM THE 864
CF Spartanburg Workout of the Day (WOD):
"Badger"
3 Rounds
30 Squat Cleans (M-95#/F-65#)
30 Pull Ups
800m Run
For time.
CrossFit 864 is thowing a Grand Opening Bash/WOD/Barbeque this Saturday down in Clinton, SC. Click on the pic below for details...the WOD will be posted on the CF864 site Friday. If you want to carpool or convoy down there (this includes all local affiliates), we will be leaving from the gym at 8:00 Saturday morning. The gym WILL NOT be open Saturday morning, so if you want to come GET SOME on Saturday you're going to have to do it in Clinton. If you are planning on making it down there this weekend, leave a comment on this post.
09/04/2009
WAKE IT UP BUTTERCUP
***The gym will NOT be open on Monday (Labor Day)***
CF Spartanburg Workout of the Day (WOD):
6 x 400m Run
***With a continuously running clock, complete a 400m sprint every 4 minutes. Record each run time and rest with the remaining time. Score the total sum of run times.***
These don't work if you don't turn them on before you go to sleep...
09/03/2009
FIESTA OMELETTE...ITS A PARTY IN YOUR MOUTH
CF Spartanburg Workout of the Day (WOD):
50 Box Jumps
21 Shoulder Press
50 Box Jumps
21 Push Press
50 Box Jumps
21 Push Jerks
For time.
Warm Ups and Cooldowns...perfect time to work on new skills, like Floor Sweepers.
09/02/2009
SWALLOW THE FIRE
CF Spartanburg Workout of the Day (WOD):
5 Rounds
5 Deadlifts (M-275#/F-185#)
10 Burpees
For time.
Short, Heavy, Intense...no need to pace yourself...lean in and take it on the forehead.
COME WIT IT NOW
CF Spartanburg Workout of the Day (WOD):
20, 18, 16....6, 4, 2 KettleBell Swings (M-55#/F-35#)
200m Run
19, 17, 15....5, 3, 1 Push Ups
For time.
