MARCH 2010
03/31/2010
SAND IN MY BRITCHES
CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:
30 Chest-2-Bar Pull Ups 15 Kettlebell Thrusters (M-55#/F-35#) 30 Burpee Box Jumps (M-24"/F-20") 15 Renegade Rows (M-40#/F-30#) 30 Double Unders 15 Over-the-Box Jumps (M-24"/F-20") 30 Clapping Push Ups 15 Handstand Push Ups
Posted on 03/31/2010 at 09:27 PM | Permalink | Comments (8) | TrackBack (0)
03/30/2010
ZUCCHINI BOATS
CF Spartanburg Workout of the Day (WOD) - TUESDAY:
"Jason"
100 Squats 5 Muscle Ups 75 Squats 10 Muscle Ups 50 Squats 15 Muscle Ups 25 Squats 20 Muscle Ups
Posted on 03/30/2010 at 09:04 PM | Permalink | Comments (1) | TrackBack (0)
03/29/2010
UNCLE LEON
CF Spartanburg Workout of the Day (WOD) - MONDAY:
In 5 minutes complete a 400m run. With the remaining time complete as many reps as possible of one of the movements listed below. Complete 4 total rounds (1 using each movement). Rest 3 minutes between each round. Score total reps completed Round 1 = 400m Run + Max Reps Squat Clean (M-155#/F-115#) Rest 3 Minutes Round 2 = 400m Run + Max Reps Pull Ups Rest 3 Minutes Round 3 = 400m Run + Max Reps Row (Calories) Rest 3 Minutes Round 4 = 400m Run + Max Reps Box Jumps (M-24#/F-20#)
Posted on 03/29/2010 at 10:14 PM | Permalink | Comments (3) | TrackBack (0)
NANNER PUDDIN
CF Spartanburg Workout of the Day (WOD) - FRIDAY:
Skill Work: Squats
WOD: 50-40-30-20-10 Burpees Squats
Posted on 03/29/2010 at 09:43 PM | Permalink | Comments (0) | TrackBack (0)
FIT-TARDED
CF Spartanburg Workout of the Day (WOD) - THURSDAY:
1 Mile Run (Time Trial)
---Rest 3-5 Minutes---
5 Minutes Max Rep American Kettlebell Swings (M-55#/F-35#)
Posted on 03/29/2010 at 09:35 PM | Permalink | Comments (0) | TrackBack (0)
03/24/2010
MEAN STREETS
CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:
Skill Work: Push Ups
WOD: "JT" 21-15-9 Handstand Push Ups Ring Dips Push Ups
Cooldown: 8 Uphill Sprints
Posted on 03/24/2010 at 09:09 PM | Permalink | Comments (4) | TrackBack (0)
03/23/2010
SICK HOLE
CF Spartanburg Workout of the Day (WOD) - TUESDAY: From the CrossFit Games South Texas Sectional
"Dead Man's Row" Compare your score to the athletes at the South Texas Sectional (MEN / WOMEN)
In 12 Minutes complete: 2000m Row + Max Reps Deadlift (M-275#/F-185#) EXPLANATION: Score = Row Time - (Deadlift Reps x 5 Seconds). With a continuously running clock, row a 2K. With the remaining time, complete as many deadlift reps as possible. For every deadlift rep completed, subtract 5 seconds from your 2K row time.
The athletes at the South Texas Sectionals had the following additional requirements: 1. The bar had to be moving within 10 seconds of completing the 2K Row 2. It was a non-stop max rep deadlift event. Meaning, the bar could not rest on the ground...you drop it, you're done-zo.
Posted on 03/23/2010 at 08:37 PM | Permalink | Comments (19) | TrackBack (0)
03/22/2010
ROUNDHOUSE THE WORLD
CF Spartanburg Workout of the Day (WOD) - MONDAY:
Skill Work: Speed Ladder
WOD: Clean & Jerk 1-1-1-1-1 Work up to 1RM
Cooldown: Max Reps of Box Jumps (M-24"/F-20") in 5 minutes.
Posted on 03/22/2010 at 08:44 PM | Permalink | Comments (3) | TrackBack (0)
I GIVE IT A 10!
Jana competed in the Miss Charleston SC pagent this weekend and placed 5th overall. Check her out, she looked awesome!
Posted on 03/22/2010 at 08:30 PM | Permalink | Comments (2) | TrackBack (0)
03/21/2010
NO EXCUSES
CF Spartanburg Workout of the Day (WOD) - FRIDAY:
Skill Work: Handstands
12 Deadlifts (M-275#/F-165#) 40 Wall Balls (M-20#/F-10#) 9 Deadlifts 30 Wall Balls 6 Deadlifts 20 Wall Balls 3 Deadlifts 10 Wall Balls
GOING PRIMAL
Glenn is turkey hunting this weekend down in 'Bama. Just got this picture from him...looks like he's already killin' stuff and bustin' out one-arm overhead squats with the victim.
Posted on 03/19/2010 at 02:32 PM | Permalink | Comments (5) | TrackBack (0)
03/18/2010
PLATES OF NAPALM
CF Spartanburg Workout of the Day (WOD) - THURSDAY: Developed by CF Daytona
400m Overhead Lunge (M-45#/F-25#) EXPLANATION: Complete 400m Overhead Lunge with prescribed plate locked overhead. Everytime the plate drops below your head or is supported by anything other than your arms, run 200m back around to the plate and continue lunging.
Posted on 03/18/2010 at 10:58 PM | Permalink | Comments (1) | TrackBack (0)
GUINNESS THE MENACE
Awesome CFS turnout last night to listen to After August. It was an awesome night (feel free to recap the night in the comments section)...terrible morning...
Posted on 03/18/2010 at 10:45 PM | Permalink | Comments (0) | TrackBack (0)
ROCKET WIDGET
CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:
Skill Work: Muscle Ups
"Elizabeth"
21-15-9 Squat Cleans (M-135#/F-95#) Ring Dips
Posted on 03/18/2010 at 10:24 PM | Permalink | Comments (0) | TrackBack (0)
03/16/2010
CLUMSY BEASTS
CF Spartanburg Workout of the Day (WOD) - TUESDAY:
Skill Work: One-Arm Movements
10 One-Arm (Right) Dumbell Squat Snatches (M-40#/F-20#) 10 One-Arm (Right) Pull Ups 200m Run 10 One-Arm (Left) Dumbell Squat Snatches 10 One-Arm (Left) Pull Ups 200m Run x2
Cool Down: Suicide Sprints (20ft, 40ft, 60ft) x4 Suicide Sandbag Sprint (M-80#/F-50#) - Set up 3 sandbags at the start line, take 1st sandbag out to 20ft, 2nd sandbag out to 40ft, 3rd sandbag out to 60ft, sprint back to start line, bring 1st sandbag back, bring 2nd sandbag back, bring 3rd sandbag back.
Posted on 03/16/2010 at 09:07 PM | Permalink | Comments (1) | TrackBack (0)
03/15/2010
STEPH'S CERT
Steph attended the CrossFit Level I Certification this weekend up in Charlotte. She's been helping out at the gym for a while...now she's official. See if you can find her in the picture. By the way, she's still in the running to head down to Jacksonville, FL to compete in the Regional Qualifier.
Posted on 03/15/2010 at 09:27 PM | Permalink | Comments (12) | TrackBack (0)
D.B. COOPER
CF Spartanburg Workout of the Day (WOD) - MONDAY:
Skill Work: Turkish Get-Ups
"Fight Gone Bad"
Complete as many reps as possible of each of the movements listed below. Stay at each station for 1 minute. After all 5 stations are finished (after 5 minutes) rest for exactly 1 minute. The clock does not stop/reset during the WOD. Score total reps completed. Wall Ball (M-20#/F-14#) Row (Calories) Sumo-Deadlift High Pull (M-75#/F-55#) Box Jump (M-24"/F-20") Push Press (M-75#/F-55#)
Posted on 03/15/2010 at 09:19 PM | Permalink | Comments (3) | TrackBack (0)
03/14/2010
CROSSFIT SPARTANBURG, AFTER AUGUST, AND "EVA"
After August (the band in the video below) will be playing at Wild Wings in Spartanburg on St. Patrick's Day (Wednesday) from 9PM - MIDNIGHT. This is their first show of the year and they'll be breaking out some of their new songs. We'll be heading over after the 7PM class Wednesday. Come on out and watch our own Josh (bass player) and After August DO WORK on the stage. Its time for a JAM SESSION SON!
CrossFit Spartanburg and "Eva" from Tal Young on Vimeo.
Posted on 03/14/2010 at 10:47 AM | Permalink | Comments (7) | TrackBack (0)
SQUALLIN' THE WENDY'S DRIVE THRU
CF Spartanburg Workout of the Day (WOD) - FRIDAY:
"Lynne"
Max Reps Bench Press (M-Bodyweight/F-75% of Bodyweight) Max Pull Ups x5 Rest as needed between rounds. EXPLANATION: Complete as many bench press reps as possible without assistance/racking the weight. Immediately jump on the pull up bar and complete as many pull ups as possible without coming off the bar. Rest as needed between rounds. Complete 5 rounds and score total reps completed.
03/11/2010
CAPTAIN CAVEMAN
CF Spartanburg Workout of the Day (WOD) - THURSDAY: Developed by CrossFit Santa Clara
500m Row 10 Wall Ball/10 Power Snatch (M-95#/F-65#) - 5 Rounds 500m Row EXPLANATION: Start and finish with the 500m Row. Complete 5 rounds of the couplet between rows.
COOLDOWN: 20 GHD Medball Throws x2
Posted on 03/11/2010 at 09:58 PM | Permalink | Comments (6) | TrackBack (0)
GET THOSE GUMMY BEARS
CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:
"Eva"
800m Run 30 American Kettlebell Swings (M-70#/F-55#) 30 Pull Ups x5
Used up all of the memory space on the camera yesterday on video clips during the WOD (going to do our own "Eva" video) so no pics today.
St. Patrick's Day is just around the corner which goes hand in hand with the Boondock Saints. Sometimes you're Rocco...sometimes you're the cat... (This one is pretty loaded with potty mouth so be careful at work/around the kids)
Posted on 03/11/2010 at 10:09 AM | Permalink | Comments (4) | TrackBack (0)
03/09/2010
KNUCK IF YOU BUCK
CF Spartanburg Workout of the Day (WOD) - TUESDAY:
"Girls Gone Wild" Developed by CrossFit Santa Clara
10 Clean & Jerks (M-135#/F-95#) 50 Double Unders 50 Sit Ups 21 Thrusters (M-95#/F-65#) 21 Pull Ups 10 Clean and Jerks
Posted on 03/09/2010 at 09:51 PM | Permalink | Comments (1) | TrackBack (0)
CHARMIN ULTRA SOFT
CF Spartanburg Workout of the Day (WOD) - MONDAY:
Front Squat 1-1-1-1-1 Work up to MAX LOAD
1/2 Bottom to Bottom Tabata Squats (4 Rounds) AMRAP in 10 Minutes of: 5 Muscle Ups, 5 Handstand Push Ups 1/2 Bottom to Bottom Tabata Squats (4 Rounds) EXPLANATION: Score = lowest tabata round (1st set) + AMRAP rounds completed + lowest tabata round (2nd set)
Posted on 03/09/2010 at 10:13 AM | Permalink | Comments (0) | TrackBack (0)
03/05/2010
ALMOND FASTBALL
CF Spartanburg Workout of the Day (WOD) - FRIDAY:
10 Rolling Thrusters (M-95#/F-65#) 20 Sit Ups 1 Rope Climb x3
ALPHA OPTION: Rolling Thrusters (M-135#/F-95#), GHD Sit Ups, No Legs Rope Climb
Posted on 03/05/2010 at 11:09 PM | Permalink | Comments (2) | TrackBack (0)
03/04/2010
PRISON SHANK
CF Spartanburg Workout of the Day (WOD) - THURSDAY:
AMRAP in 15 Minutes of 3 Deadlifts (M-315#/F-185#) 6 Lateral Burpees 12 GHD Back Extensions
COOLDOWN: Static Core Work - 3 Minutes
Posted on 03/04/2010 at 09:36 PM | Permalink | Comments (3) | TrackBack (0)
03/03/2010
MAD SQUABBLES
CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:
Box Jumps (M-24"/F-20") - 30 Seconds KettleBell Thrusters (M-35#/F-25#) - 30 Seconds 1 Minute Rest x9 Box Jumps - 1 Minute KettleBell Thrusters - 1 Minute
ALPHA OPTION: M-55# KB/F-35# KB and M-30" Box/F-24" Box...DO WORK!
EXPLANATION: Score total reps. Complete the first 9 rounds, after the final rest period complete the 10th(final) round with consecutive 1 minute Box Jumps and KB Thrusters.
Posted on 03/03/2010 at 09:30 PM | Permalink | Comments (2) | TrackBack (0)
03/02/2010
EVIL GIRL SCOUT COOKIES
CF Spartanburg Workout of the Day (WOD) - TUESDAY:
Front Squats 3-2-1 (90% - 95% - 100% of 1RM)
20ft Suicide Sprint 30 American KettleBell Swings (M-70#/F-55#) 40ft Suicide Sprint 20 American KBS 60ft Suicide Sprint 10 American KBS 120ft Sandbag Carry (M-80#/F-50#)
Posted on 03/02/2010 at 09:06 PM | Permalink | Comments (2) | TrackBack (0)
03/01/2010
EVERYTHING WENT BLACK
CF Spartanburg Workout of the Day (WOD):
"Badger" Results from last "Badger"
30 Squat Cleans (M-95#/F-65#) 30 Pull Ups 800m Run x3
Posted on 03/01/2010 at 09:14 PM | Permalink | Comments (2) | TrackBack (0)
SUPER DAVE
Dave Psiaki competed in the CrossFit Games Georgia Sectional this weekend and placed 7th overall. This advances him to the next section of the CrossFit Games qualification process which is the Southeast Regional in Jacksonville, FL on May 28-30. 77 men competed in the event...only 38 finished all of the WODs...top 15 advanced to the Regional. DO WORK at those Regionals Dave.
03/01/2010
BEAR FIGHT
CF Spartanburg Workout of the Day (WOD) - FRIDAY:
AMRAP in 10 Minutes of 15 KettleBell Sumo-Deadlift High Pull (M-70#/F-55#) 10 Ring Dips
COOLDOWN - 5 Suicides 1 Suicide = 20ft Sprint and back, 40ft Sprint and back, 60ft Sprint and back
1/2 Tabata L-Sits (4 Rounds, 20 seconds on, 10 seconds off)
