© 2019 CrossFit Spartanburg

DECEMBER 2009

December 1, 2009

12/29/2009

KILLIN' PEOPLE IN MORE WAYS THAN THEY KNOW HOW TO DIE

CF Spartanburg Workout of the Day (WOD):

400m Row
60ft Overhead Walking Lunge (M-45#/F-35#)
50 Push Ups
400m Row
60ft Overhead Walking Lunge
40 Push Ups
400m Row
60ft Overhead Walking Lunge
30 Push Ups
400m Row
60ft Overhead Walking Lunge
20 Push Ups
400m Row
60ft Overhead Walking Lunge
10 Push Ups

We've already got a solid crowd of people participating in the New Year's Eve Ridiculousness (more than is on the webpage sign-up thing...but then again, I'm not sure some of you old timers are computer savy enough to post a comment).  Nobody is expected to stay the whole time or do every WOD (that would be stupid but interesting to watch).  You can definately stay the whole time if you want...hang out, do a few WODs here and there, shoot the poop, eat, drink, whatever...but its completely cool if you want to just drop in, crush a WOD, and then continue on with your last few hours of 2009 out in the real world.  Either way, its going to be fun, Joel's cooking up something around 1:00, and we'll have a heater set up to knock the chill off.  So come on out, bring a friend, and finish your last WOD of the year in style.  Last WOD starts at 11PM and we'll head out to downtown Spartanburg immediately afterwards...stink and drink. 

The gym will open at NOON on New Year's Eve (Thursday)...no morning classes.  The gym will be closed New Year's Day (Friday).  Normal schedule Saturday.

Dave and Mandy (top row of pics, last 2 on the right)...Army Captains...stopped in this morning and added to the mayhem better known as the 8AM crew.  Its awesome to have other CrossFit athletes stop by the gym for a WOD session.  On that note...if any of you guys are traveling, there are tons of CrossFit gyms everywhere so contact them before you head out and stop by, check 'em out, do WORK, and grab some t-shirts.

 

 

 

 


    
     

Posted on 12/29/2009 at 10:19 PM | Permalink | Comments (8) | TrackBack (0)

12/28/2009

LIST OF DEMANDS

CF Spartanburg Workout of the Day (WOD):

"Six Shooter"
Developed by CrossFit Auckland...with some slight CFS mods.

3 Rounds
6 Squat Cleans (M-135#/F-95#)
6 Clapping Push Ups
6 Russian Kettlebell Swings (M-70#/F-55#)
6 Thrusters (M-135#/F-95#)
6 Chest-to-Bar Pull Ups
6 Burpees

 

 

 

 

 


   
    
 

Posted on 12/28/2009 at 10:04 PM | Permalink | Comments (16) | TrackBack (0)

12/24/2009

THERE AROSE SUCH A CLATTER

CF Spartanburg Workout of the Day (WOD):

"The 12 Days of Christmas:  Barbell Style"
Developed by CrossFit VB

(M-95#/F-65#)
1 Dealift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans (from the ground)
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High Pulls

Set up 1 barbell and hammer through this one just like the "12 Days of Christmas" song.  Start with 1 deadlift then 1 deadlift and 2 hang power cleans...1 deadlift, 2 hang power cleans, 3 front squats...1 deadlift, 2 hang power cleans, 3 front squats, 4 shoulder press...etc.

REMINDER:  Jack will be at the gym tomorrow (Christmas Eve) morning from 10 to 12.  Feel free to drop by and DO WORK.

 

 

 


 

Posted on 12/24/2009 at 07:40 AM | Permalink | Comments (6) | TrackBack (0)

12/22/2009

GYPSY TEARS

CF Spartanburg Workout of the Day (WOD):

Turkish Get Up (Kettlebell, Dumbell, or Barbell)
1-1-1-1-1
Work up to MAX LOAD

AMRAP in 8 Minutes of
4 Handstand Push Ups
8 Russian Kettlebell Swings (M-70#/F-55#)
12 GHD Sit Ups

 

 

 

 

 

 

 


    
    
 

Posted on 12/22/2009 at 10:19 PM | Permalink | Comments (0) | TrackBack (0)

12/21/2009

SOAP IN A SOCK

CF Spartanburg Workout of the Day (WOD):

5K Row (Time Trial)

 

 

 


 

Posted on 12/21/2009 at 10:05 PM | Permalink | Comments (8) | TrackBack (0)

12/20/2009

CROSSFIT SPARTANBURG 2010 ANNOUNCEMENTS

 

1.  "Intro" Classes will no longer be held on Saturday mornings.  This has been replaced by the "Agoge" Program.  More information HERE.

2.  There will be price changes taking place starting in January.  More information HERE.  This will not affect current members (current members = you paid this month).  However, January will be the last chance for current members to upgrade (3x per week ---> unlimited) their membership package under the current prices.

3.  Sign up for the New Year's Eve Ridiculousness HERE.

4.  We will be taking a group of athletes down to the 2010 Garage Games taking place on Feb. 6th and 7th.  Let Tal know if you are interested so that we can give the coordinators a head count.  More information HERE.

Posted on 12/20/2009 at 03:29 PM | Permalink | Comments (2) | TrackBack (0)

NEW YEAR'S EVE RIDICULOUSNESS

 

CrossFit Spartanburg will be hosting 12 WODs during the last 12 hours of 2009.  The WODs will begin on the hour, every hour, starting at noon on Thursday December 31st.  Sign up in the comments section of this post (list your name, gym, and time slot) and I will update the schedule below.  There is no limit to how many athletes can sign up for a time slot.  WODs will be drawn from a hat 15 minutes prior to the start time.  This is a FREE event...BYOB and food.  Feel free to hang out, crush a WOD, and pre-game for the rest of the evening as we will be continuing the party in downtown Spartanburg after the last WOD.  All local CrossFitters and Affiliates are welcome.

12:00 - Mookie, Big Sexy, Tal (sober)
1:00 - Joel/Marty
2:00 - Becky/Matt McD
3:00
4:00 - Nicki/Nate, CF Greer Crew, Tal (face starting to get numb)
5:00 - Steph
6:00 - Shannan, Alex
7:00 - Steph, Glenn
8:00 - Alex
9:00
10:00
11:00 - Steph, Tal (not so sober)

Posted on 12/20/2009 at 01:47 PM | Permalink | Comments (20) | TrackBack (0)

EDUCATED GUESS

CF Spartanburg Workout of the Day (WOD):

50 American Kettlebell Swings (M-55#/F-35#)
500m Row
21 Thrusters (M-95#/F-65#)
1000m Row
21 Thrusters
500m Row
50 American Kettlebell Swings

 

 


    
    

Posted on 12/20/2009 at 12:03 PM | Permalink | Comments (2) | TrackBack (0)

12/17/2009

ROPE-A-DOPE

CF Spartanburg Workout of the Day (WOD):

AMRAP in 20 minutes of
10 Double Unders
8 Deadlifts (M-135#/F-95#)
6 Hang Power Cleans
4 Front Squats
2 Rope Climbs

 

 

 

 

 


    
 

Posted on 12/17/2009 at 10:31 PM | Permalink | Comments (5) | TrackBack (0)

THE SWOOSH

CF Spartanburg Workout of the Day (WOD):

Handstand Push Ups (MAX REPS)
Pull Ups (MAX Reps)
5 Rounds

***Complete as many HSPUs as possible without rolling out of the handstand position.  Proceed immediately to the pull up bar and complete as many pull ups as possible without letting go of the bar or touching the ground.  Complete 5 rounds.  Rest as needed between rounds.  Score total number of reps completed.***

 

 

 

12/15/2009

RUN THE STREETS

CF Spartanburg Workout of the Day (WOD):

5 Rounds
Each round is 5 minutes long and starts with a 400m run.  With the remaining time, complete as many Dumbell Hang Squat Cleans/Step Up Combos (DB Hang Squat Clean, right leg Step Up, left leg Step Up = 1 rep) as possible.  Rest 2 minutes between each round.  Substitute burpees for the DB Hang Squat Clean/Step Up Combos on the final round.  Score total reps competed.

 

 

 


   
 

Posted on 12/15/2009 at 10:16 PM | Permalink | Comments (1) | TrackBack (0)

12/14/2009

MONSTERS UNDER MY BED

CF Spartanburg Workout of the Day (WOD):

"Grace"

30 Clean and Jerks (M-135#/F-95#) for time.

 
   

 

 

 
    
  

Posted on 12/14/2009 at 10:08 PM | Permalink | Comments (3) | TrackBack (0)

12/10/2009

HAPPY BIRFDAY AUDREY!

CF Spartanburg Workout of the Day (WOD):

AMRAP in 20 Minutes of
5 Power Snatches (M-135#/F-95#)
10 Pull Ups
15 Box Jumps (M-24"/F-20")

One of my favorite pics of all time, old school CrossFit Houston back in the day...at the park, doin' work SON!  Happy Birfday Audrey!

 

 

 


   
 
 

Posted on 12/10/2009 at 10:32 PM | Permalink | Comments (6) | TrackBack (0)

12/09/2009

KILL IT AND EAT IT

Here's the pic from Jack's Nutrition Cert this weekend.

 

Posted on 12/09/2009 at 09:50 PM | Permalink | Comments (1) | TrackBack (0)

WARM BEER AND WET TOILET PAPER

CF Spartanburg Workout of the Day (WOD):

OverHead Squat
1-1-1-1-1
Work up to MAX LOAD

21-15-9
Kettlebell Swings (M-55#/F-35#)
Burpees

 

 

 


    
 

Posted on 12/09/2009 at 09:43 PM | Permalink | Comments (7) | TrackBack (0)

12/08/2009

TRAILER TRASH

CF Spartanburg Workout of the Day (WOD):

800m Run
21 Shoulder Press (M-95#/F-65#)
800m Run
21 Push Press
800m Run
21 Push Jerk

That's right SON!  We pee outside because when you don't pay the water bill they turn it off (no water = no flushy flushy), but its all to the good because we got all the water we needed to wash it away this afternoon and lucky us...a running WOD to boot.

The water will be back on tomorrow after the morning classes, until then...this is the South, the world is our bathroom.

 

 

 


    
  
 

Posted on 12/08/2009 at 09:39 PM | Permalink | Comments (4) | TrackBack (0)

12/07/2009

BATTERY IN A SOCK

Congrats to Joel and Jack!  Joel completed his Level I CrossFit Cert this weekend and Jack knocked out the CrossFit Nutrition Cert.  Here's the pic from Joel's cert...

 

And Jack with Coach Glassman (CrossFit Owner/Creator)...

 

 

CF Spartanburg Workout of the Day (WOD):

"Elizabeth"

21-15-9
Squat Cleans (M-135#/F-95#)
Ring Dips

OR...if you're feelin' like your day is just going too good...

"Elizabethtown"
Developed by AJ

9-6-3
Squat Cleans (225#)
Muscle Ups

 

 

 

 


 
 

Posted on 12/07/2009 at 10:28 PM | Permalink | Comments (3) | TrackBack (0)

UPDATE YOUR LIFE

CF Spartanburg Workout of the Day (WOD):

30 Muscle Ups

or

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

 

 

 


  
 

Posted on 12/07/2009 at 10:14 PM | Permalink | Comments (0) | TrackBack (0)

12/03/2009

I'M NOT ALLOWED

CF Spartanburg Workout of the Day (WOD):

3 Rounds
500m Row
20 (10 Right Arm/10 Left Arm) Kettlebell Clean and Jerks (M-55#/F-35#)
5 Burpees

 

 

 


    
   
 

Posted on 12/03/2009 at 09:27 PM | Permalink | Comments (2) | TrackBack (0)

12/02/2009

MOHAWK HAND GRENADE

CF Spartanburg Workout of the Day (WOD):

Thrusters (M-95#/F-65#)
Box Jumps (M-24/F-20)

***Tabata...20 seconds of work followed by 10 seconds of rest.  Alternate movements between rounds.  Compete 8 rounds of each movement (16 total rounds...8 minutes). Score total reps completed.***

 

12/01/2009

PUT 'EM UP

CF Spartanburg Workout of the Day (WOD):

"The Mooch"
Courtesy of CF Football

AMRAP in 15 Minutes of
3 Back Squats (M-225#/F-155#)
6 Pull Ups
9 Push Ups

 

 

 

 

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