FEBRUARY 2010
02/25/2010
VIETNAM TOM
CF Spartanburg Workout of the Day (WOD) - THURSDAY:
Rowing (Calories) - 5 Minutes Box Jumps (M-24"/F-20") - 4 Minutes Squat Snatch (M-75#/F-45#) - 3 Minutes Wall Ball - 2 Minutes Handstand Push Up - 1 Minute ***Continuously running clock, score total reps***
Posted on 02/25/2010 at 09:21 PM | Permalink | Comments (4) | TrackBack (0)
02/24/2010
BEEF JERKY AND MUSCLE MILK
CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:
"300"
25 Pull Ups 50 Deadlifts (M-135#/F-95#) 50 Push Ups 50 Box Jumps (M-24"/F-20") 50 Floor Sweepers (M-135#/F-95#) 50(25 each arm) KettleBell Clean and Jerks (M-55#/F-35#) 25 Pull Ups
Back at the old gym, Nila said she was going to jump on the 20" box one day. Well, today after the WOD was over...she did it...and then did it a few more times for good measure. Awesome job girl. Doin' WORK!
Posted on 02/24/2010 at 09:50 PM | Permalink | Comments (12) | TrackBack (0)
02/23/2010
BI-POLAR BEAR
CF Spartanburg Workout of the Day (WOD) - TUESDAY:
Push Jerk 1-1-1-1-1 MAX LOAD Results from last Push Jerk MAX
21-15-9 Ground-to-Overhead (M-135#/F-95#) Knees-to-Elbow 200m Sandbag Run (M-80ish#/F-50#) ***Sandbag Run after each round***
Posted on 02/23/2010 at 10:03 PM | Permalink | Comments (1) | TrackBack (0)
02/22/2010
MOOSEJAW
CF Spartanburg Workout of the Day (WOD) - MONDAY:
Front Squats 4-3-2 (80% - 85% - 90% of 1RM)
5 Thrusters (M-155#/F-105#) 10 Burpees x3
I keep neglecting to take pictures during the WODs so here's an instructional video on deadlift FAIL.
Posted on 02/22/2010 at 09:12 PM | Permalink | Comments (5) | TrackBack (0)
MATT A...HE'S OFFICIAL
Matt A knocked out his Level I CrossFit Trainer Certification this weekend in Atlanta. He's programming the WOD for Friday...join the ranks of the hated.
Posted on 02/22/2010 at 11:19 AM | Permalink | Comments (5) | TrackBack (0)
SHAKE ON DEATH
CF Spartanburg Workout of the Day (WOD) - FRIDAY:
12 Hang Power Cleans (M-135#/F-95#) 6 Handstand Push Ups 400m Run x4 ***ALPHA OPTION: 155# Hang Power Cleans, HSPU on Parralletts***
Posted on 02/22/2010 at 11:03 AM | Permalink | Comments (0) | TrackBack (0)
02/18/2010
TUGGIN' ON SUPERMAN'S CAPE
CF Spartanburg Workout of the Day (WOD) - THURSDAY:
"Angie"
100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats ***No partitioning...all 100 reps must be completed prior to moving on to the next movement***
Results from the last "Angie"
Posted on 02/18/2010 at 09:34 PM | Permalink | Comments (1) | TrackBack (0)
I'LL BE YOUR HUCKLEBERY
CF Spartanburg Workout of the Day (WOD) - WEDNESDAY: Workout #1 at the Midwest Sectionals
"Air Force"
(M-95#/F-65#) 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats ***4 Burpees on the minute every minute...start the WOD with 4 Burpees and complete 4 Burpees every minute thereafter*** ***20 minute cut off***
The 2010 Qualifiers for the CrossFit Games have started. Click on the picture below to check out the video from the Midwest Sectionals.
Posted on 02/18/2010 at 09:22 PM | Permalink | Comments (1) | TrackBack (0)
02/16/2010
TASTES LIKE BURNING
CF Spartanburg Workout of the Day (WOD) - TUESDAY:
10 Push Jerks (M-135#/F-95#) 5 Deadlifts (M-275#/F-185#) x7 ***Push Jerks can be taken out of a rack***
Posted on 02/16/2010 at 10:13 PM | Permalink | Comments (1) | TrackBack (0)
02/15/2010
THUNDERING HERD
CF Spartanburg Workout of the Day (WOD) - MONDAY:
Front Squats 5-5-5-5 (70%-75%-80%-85% of 1RM)
500m Row (Time Trial)
5 Rounds of "Cindy" 5 Pull Ups 10 Push Ups 15 Squats
02/15/2010
NO MORE NUKES
CF Spartanburg Workout of the Day (WOD) - FRIDAY:
21 Double Unders 21 SlamBalls 21 Burpees 21 GHD Sit Ups x4 ***Rest 1 minute between rounds***
Posted on 02/15/2010 at 09:56 PM | Permalink | Comments (2) | TrackBack (0)
02/12/2010
THAT'S NOT YOUR BODYWEIGHT
AJ's Stupid BW WOD from Tal Young on Vimeo.
Posted on 02/12/2010 at 10:34 AM | Permalink | Comments (6) | TrackBack (0)
02/11/2010
WHAT DID THE FIVE FINGERS SAY TO THE FACE?
CF Spartanburg Workout of the Day (WOD) - THURSDAY:
250m Row 21 Thrusters (M-115#/F-85#) 21 American Kettlebell Swings (M-55#/F-35#) 15 Thrusters 15 KBS 9 Thrusters 9 KBS 250m Row
Posted on 02/11/2010 at 09:59 PM | Permalink | Comments (1) | TrackBack (0)
GETTIN' A LITTLE PEACE
CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:
AMRAP in 18 Minutes 200m Run 20 Wall Ball (both Men and Women use 10ft target) 10 Box Jumps (M-24"/F-20") 200m Run with MedBall (M-20#/F-14#) ***Count reps if final round is not completed***
Posted on 02/11/2010 at 09:46 PM | Permalink | Comments (2) | TrackBack (0)
02/09/2010
GARAGE GAMES 2010 PICS
Finally got the pics to upload onto the Flickr site. Click HERE or on the picture below for a few hundred pics from the weekend. More to come tomorrow...
Posted on 02/09/2010 at 10:42 PM | Permalink | Comments (9) | TrackBack (0)
RUNAWAY TRAIN
CF Spartanburg Workout of the Day (WOD) - TUESDAY:
10-9-8-7-6-5-4-3-2-1 Deadlift Squat Clean Push Jerk ***Load bar with 50% of your bodyweight and hammer through the ladder***
Posted on 02/09/2010 at 08:58 PM | Permalink | Comments (1) | TrackBack (0)
02/08/2010
WORKED OVER
CF Spartanburg Workout of the Day (WOD) - MONDAY:
Front Squat 5-5-5 (75%-80%-85% of 1RM)
AMRAP in 15 Minutes of 5 Sumo-Deadlift High Pulls (M-75#/F-55#) 10 Pull Ups 15 Squats
The pics from this weekend are taking their sweet time uploading into an album...should be up tomorrow.
Posted on 02/08/2010 at 10:24 PM | Permalink | Comments (2) | TrackBack (0)
02/05/2010
SPEEDY CLAK-CLACK-CLACK-CLACK CLAXTON
CF Spartanburg Workout of the Day (WOD) - FRIDAY:
2 ROUNDS 10 Ground-to-Overhead (M-135#/F-95#) 20 Sit Ups 50 Double Unders 10 Russian Kettlebell Swings (M-70#/F-55#) 20 Burpees 50 Double Unders
Jack developed this WOD based on one of the events at the Garage Games this weekend. I'll try and update the site Saturday and Sunday as we push through the events.
Posted on 02/05/2010 at 01:24 PM | Permalink | Comments (0) | TrackBack (0)
02/04/2010
THE KONG
CF Spartanburg Workout of the Day (WOD) - THURSDAY:
Weighted Pull Ups 1-1-1-1-1 Work up to MAX LOAD
250m Row 1 Minute Rest x8 ***Score/record your fastest/slowest times***
I remember back in the day (a couple months ago) when we had 1 or 2 girls doing pull ups...ugly pull ups. Check out the results today, 6 girls doing WEIGHTED PULL UPS. And it was a slow day! That's awesome. What's not awesome is Tal neglecting to take pictures today...blah. Good job ladies, now which one of you is going to get the first muscle up?
Justin, this video is for you...do work?
Posted on 02/04/2010 at 09:52 PM | Permalink | Comments (0) | TrackBack (0)
02/03/2010
TOUCHED IN THE HEAD
CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:
200m Run 21 Wall Ball (M-20#/F-14#) 21 Deadlifts (M-225#/F-135#) 400m Run 15 Wall Ball 15 Deadlifts 800m Run 9 Wall Ball 9 Deadlifts ***OPTION: Go 12, 9, 6 on the Deadlifts if M-315#/F-185#...Run and Wall Balls stay the same***
02/02/2010
ELECTIVE AMNESIA
CF Spartanburg Workout of the Day (WOD) - TUESDAY:
"Josh"
21 Overhead Squats (M-95#/F-65#) 42 Pull Ups 15 Overhead Squats 30 Pull Ups 9 Overhead Squats 18 Pull Ups
Posted on 02/02/2010 at 09:40 PM | Permalink | Comments (2) | TrackBack (0)
02/01/2010
THE OL' SAILOR'S WOODEN LEG
CF Spartanburg Workout of the Day (WOD) - MONDAY:
Front Squat 10-10-10 (60% - 70% - 75%) ***% based on 1 Rep MAX***
3 Rounds 250m Row 15 American KettleBell Swings (M-55#/F-35#) 10 Burpees ***7 Minute CUTOFF for males*** ***8 Minute CUTOFF for females***
