© 2019 CrossFit Spartanburg

JANUARY 2010

January 1, 2010

01/31/2010

DROPKICK MURPHY

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

10 Minutes of Handstand Push Ups
5 Minutes of Squats
2 Minutes of Pull Ups
1 Minute of Push Ups
***Score total reps completed***


Here is the preview video of the 7K-"ish" run at the Garage Games this weekend.  Make sure you bring an extra pair of shoes or a freakin' boat.  Check the Garage Games site for WOD details, event orders, and range of motion.

 

Posted on 01/31/2010 at 05:37 PM | Permalink | Comments (0) | TrackBack (0)

01/28/2010

MASSEY FERGUSON

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

5 Rounds
5 Burpees
10 Dumbell Squat Cleans (M-40# DBs/F-30# DBs)
15 Tire Jumps (30"-ish Tire)

COOLDOWN:  5 Uphill Sprints

 

 

 


    
   
  

Posted on 01/28/2010 at 09:23 PM | Permalink | Comments (0) | TrackBack (0)

THOR'S HAMMER

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

"Nancy"

5 Rounds
400m Run
15 Overhead Squats (M-95#/F-65#)

Compare to previous "Nancy"

 

 

 


   
 

Posted on 01/28/2010 at 10:07 AM | Permalink | Comments (0) | TrackBack (0)

01/26/2010

HAZARD COUNTY

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

Skill Work:
Snatch

3 Rounds
30 Push Ups
30 American Kettlebell Swings (M-55#/F-35#)
20m Bear Crawl
30 American Kettlebell Swings
30 Sit Ups

 

 

 


    
    
 

Posted on 01/26/2010 at 10:02 PM | Permalink | Comments (5) | TrackBack (0)

01/25/2010

REMEMBER THIS...YOU'LL NEED IT LATER

CF Spartanburg Workout of the Day (WOD) - MONDAY:

1-1-1-1-1
Front Squat
Work up to 1RM

AMRAP in 10 Minutes of
25 Sledgehammer Hits
60ft Sprint
5 Sandbag Get Ups

 

 

 


    
   
 

Posted on 01/25/2010 at 10:01 PM | Permalink | Comments (0) | TrackBack (0)

01/24/2010

FROM THE HOOD

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

Push Jerk
5-5-5-5-5

1000m Row (Time Trial)


Still on the fence about the Garage Games?  DO IT!  These things are a blast.  Here's the video of the CrossFit Spring Challenge in Houston from last year...and that was just one day.  Don't catch yourself sitting at home two weeks from today wishing you would have signed up...regret sucks!

 

 

 

Posted on 01/24/2010 at 10:26 AM | Permalink | Comments (3) | TrackBack (0)

01/22/2010

THEY'RE HERE...

 

AVAILABLE MONDAY ($20)

Posted on 01/22/2010 at 12:46 PM | Permalink | Comments (3) | TrackBack (0)

01/21/2010

THE GARAGE GAMES 2010

Glenn, AJ, Mookie, Steph, Rachel, Alexandra, Leslie, Becky...all doin' WORK this weekend.  Wish 'em luck!

 

 

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.  The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

Posted on 01/21/2010 at 10:09 PM | Permalink | Comments (22) | TrackBack (0)

KRUMPIN'

CF Spartanburg Workout of the Day (WOD):

"Helen"

3 Rounds
400m Run
21 American Kettlebell Swings (M-55#/F-35#)
12 Pull Ups

COOLDOWN:  Tire Flips

 

 

 


   
   
 
 

Posted on 01/21/2010 at 09:14 PM | Permalink | Comments (4) | TrackBack (0)

01/20/2010

THERE'S A JUNGLE CAT IN THE BATHROOM

CF Spartanburg Workout of the Day (WOD):

Strength/Skill Work:  
Cleans (Squat)
3-3-3-3-3

AMRAP in 12 minutes
200m Run
15 Wallballs

 

 

01/19/2010

MATT A'S OLYMPIC LIFTING CERT

Matt A attended Coach Burgener's CrossFit Olympic Lifting Certification this weekend.  That's a solid weekend of nothing but the Clean & Jerk and Snatch taught by one of the best olympic lifting coaches in the nation.  Matt A came back with a ton of knowledge so hit him up when you get a chance.  Check out the main site (www.CrossFit.com) for information on other local certs and seminars.  There are a ton of them out there ranging from kettlebells to gymnastics to running to football...save up a few $'s here and there and hit up a cert you're interested in or maybe one that involves something you suck at...

   

 

Posted on 01/19/2010 at 09:31 PM | Permalink | Comments (2) | TrackBack (0)

RUINING YOUR CHANCE TO BE A THONG MODEL ONE SIT UP AT A TIME

CF Spartanburg Workout of the Day (WOD):

Skill Work:  Snatch Progression

150 American Kettlebell Swings (M-55#/F-35#)
*50 Sit Ups everytime the KB stops swinging/hits the ground
Developed by CF Houston

 

 

 


    
    
 

Posted on 01/19/2010 at 09:19 PM | Permalink | Comments (5) | TrackBack (0)

01/18/2010

FUDRUCKERS

CF Spartanburg Workout of the Day (WOD):
Developed by CF Jax

AMRAP in 5 minutes at each station
1 minute rest between stations
Score total rounds completed

5 Deadlifts (M-225#/F-164#)
5 Clapping Push Ups

5 Squat Cleans (M-135#/F-95#)
5 Ring Dips

5 Sumo-Deadlift High Pulls (M-135#/F-95#)
5 Double Unders

5 Kettlebell Swings (Russian, M-70#/F-55#)
5 Burpee Box Jumps

5 Thrusters (M-95#/F-65#)
5 Pull Ups

 

 



If you haven't check out CrossFit Jax's site, check 'em out (site linked above).  They've got some awesome WODs on a daily basis.

Snatch work tomorrow before the WOD.  We had some ugly stuff going on last week, should be able to fix some of it tomorrow.

 

 

Posted on 01/18/2010 at 09:58 PM | Permalink | Comments (5) | TrackBack (0)

01/17/2010

SLAM DANCING

CF Spartanburg Workout of the Day (WOD):

"Team Murph"

4x400m Run
100 Pull Ups
200 Push Ups
300 Squats
4x400m Run
***Teams of 2.  Only one team member working at a time***

 

 

 


  

Posted on 01/17/2010 at 07:50 PM | Permalink | Comments (1) | TrackBack (0)

01/14/2010

DIRTY WORD

CF Spartanburg Workout of the Day (WOD):

Snatch
1-1-1-1-1
Work up to MAX LOAD

AMRAP in 10 Minutes of
5 Overhead Squats (M-135#/F-95#)
5 Burpees
5 Russian Kettlebell Swings (M-70#/F-55#)

 

 

 


   
 

Posted on 01/14/2010 at 10:22 PM | Permalink | Comments (0) | TrackBack (0)

PANTS ON THE FLOOR

CF Spartanburg Workout of the Day (WOD):

4 Rounds
10 Curtis P's (M-65#/F-45#)
15 Box Jumps
400m Run or 500m Row

 

 

 

 

 


    
    
  

Posted on 01/14/2010 at 10:12 PM | Permalink | Comments (4) | TrackBack (0)

01/13/2010

BOBBY LIGHT

CF Spartanburg Workout of the Day (WOD):

"Nasty Girls"

3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Cleans (M-135#/F-95#)

 

 

 


    
 

Posted on 01/13/2010 at 02:54 PM | Permalink | Comments (2) | TrackBack (0)

01/11/2010

HONEY BADGER

CF Spartanburg Workout of the Day (WOD):

5-5-5-5-5
Back Squat (75% of 1 Rep MAX)

10-8-6-4-2
Suitcase Lunge (Lunge each leg = 1 rep) (M-55#/F-35#)
Knees-2-Elbow
Slamball
Push Up

Strength sessions prior to WODs are going to become more common.  GET A NOTEBOOK AND START DOCUMENTING WODS, TIMES/SCORES, WEIGHT USED, ETC.  This allows you to quickly thumb through your notebook and figure out what weight to use on these strength sets...if not, you're just guessing and that's lame-o.

Steve completed his CrossFit Level I Trainer Certification this weekend at CrossFit Charlotte.  He'll be heading up some classes starting this week so now you guys will get to experience his "hope you have thick skin" style (back row, 7th from right).

 

 

 

Posted on 01/11/2010 at 09:52 PM | Permalink | Comments (12) | TrackBack (0)

01/10/2010

JACK'S NUTRITION CLASS

 

 


Nutrition is the foundation of fitness.  Workout all you want, but there is only one way to see what your body is capable of...dial in your diet.  Get your nutrition straight and you'll maximize your strength, WOD times/scores, and body composition.  Jack (CrossFit Nutrition Certified) is going to host a Nutrition Class on Saturday (January 16) at 10:30AM.  He'll take you through the basics of the Zone Diet, how it works, why it works, and how to set it up to work for you.  This class is FREE and open to the public, local affiliates, and of course all CFS athletes.  Leave a message in the comments section if you are going to attend.

 


 

Posted on 01/10/2010 at 01:09 PM | Permalink | Comments (15) | TrackBack (0)

THAT'S GROSS

CF Spartanburg Workout of the Day (WOD):

200 Thrusters (M-75#/F-55#)

 

 

01/07/2010

ONE LEGGED B***S***

CF Spartanburg Workout of the Day (WOD):

"Mary"

AMRAP in 20 Minutes of
5 Handstand Push Ups
10 Pistols/One-Legged Squats (alternating 5 each leg)
15 Pull Ups

 

 

 


    
    
 

Posted on 01/07/2010 at 08:55 PM | Permalink | Comments (0) | TrackBack (0)

01/06/2010

THE LEGEND RETURNS

CF Spartanburg Workout of the Day (WOD):
Developed by CF Jax

100, 80, 60, 40, 20 - Double Unders
50, 40, 30, 20, 10 - Sit Ups
25, 20, 15, 10, 5 - Pull Ups
*Start with 100 double unders, 50 sit ups, 25 pull ups, 80 double unders, 40 sit ups, 20 pull ups....

 

 

 


     

Posted on 01/06/2010 at 09:05 PM | Permalink | Comments (3) | TrackBack (0)

STICK AND MOVE

CF Spartanburg Workout of the Day (WOD):

Thrusters
3-3-3-3-3
Work up to 3 Rep Max

Bottom to Bottom Tabata Squats
8 Rounds (20 seconds work followed by 10 seconds rest, rest in a full squat, score the lowest round)

 

 

 


 
(Sorry about the pic resolution of the results/scores) 

Posted on 01/06/2010 at 02:24 PM | Permalink | Comments (3) | TrackBack (0)

01/04/2010

NEW YEARS EVE...RIDICULOUS

CF Spartanburg New Year's Eve WODs:

#1 - "Don't Drop That S**t" (10 Deadlifts, 8 Hang Squat Cleans, 6 Push Press, 4 Overhead Squats...3 Rounds...if the bar touches the ground at any point other than a touch-n-go deadlift administer a 20 burpee penalty on yourself at the end of the WOD)
#2 - "Fran"
#3 - "Helen"
#4 - "Christine"
#5 - CF Games 2008 WOD (5 Deadlifts, 10 Burpees...5 Rounds)
#6 - "Cindy"
#7 - 5 Thrusters, 10 Box Jump Burpees...5 Rounds
#8 - "Jackie"
#9 - "Diane"
#10 - "Karen"
#11 - "Grace" (Glenn and Alex both PR'd the last official WOD of 2009 at CF Spartanburg)

Huge thanks to all of you guys that showed up.  Joel threw together some serious shrimp and sausage, Beth put me over the edge with the "One Eyed Green Monster Everclear Drink Thing", Alex cooked up some serious Puerto Rico deliciousness, and we all put together a pretty good AMRAP WOD for our livers.  CF Greer rolled in deep and crushed the Deadlift/Burpee WOD, Big D from CF OKC hammered "Cindy", and Todd from Blue Ridge CF had a little fun with the heavy thrusters.

 

 

   
    
    
    
   
(Scores: Right to Left, Top to Bottom)

Posted on 01/04/2010 at 09:59 PM | Permalink | Comments (5) | TrackBack (0)

WOLFPACK OF ONE

CF Spartanburg Workout of the Day (WOD):
Developed by CF Jax

5 Rounds
10 American Kettlebell Swings (M-70#/F-55#)
10 Chest-2-Bar Pull Ups

REST 5 MINUTES

5 Rounds
10 Wall Balls (M-20#/F-15#)
10 Ring Dips

COOLDOWN: 100 ABMAT Sit Ups

 

 


    
 

Posted on 01/04/2010 at 09:23 PM | Permalink | Comments (0) | TrackBack (0)

TASTEY LIKE A HORNED FROG

CF Spartanburg Workout of the Day (WOD):

21-15-9
Front Squat (M-115#/F-85#)
Double Unders
Burpees

3x20 (No time component)
Back Ext
GHD SIt Ups

 

 

 

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