© 2019 CrossFit Spartanburg

AUGUST 2010

August 1, 2010

08/31/2010

ALMOST FAMOUS

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

"Christine"
Compare scores to "SOMEBODY STOLE THE GENERAL'S BARBELL"

500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (M-24"/F-20")
x3

 

 

 


Nate, Stacie, Leigha, and Alex loading hips for a launch.

 

 

   
   
 

Posted on 08/31/2010 at 10:12 PM | Permalink | Comments (2) | TrackBack (0)

08/30/2010

BALL BUSTIN'

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

MAX Handstand Push Ups

----------

400m Run
50 Slam Balls (M-15#/F-12#)
x4

 
Maj. Annette Bennett doing work in one of our T's out in the badlands (Iraq).

  

 

 

 
 

Posted on 08/30/2010 at 09:50 PM | Permalink | Comments (5) | TrackBack (0)

THAT'S JUST FINE

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

400m Run
10 Muscle Ups
20 KettleBell Snatches (M-55#/F-35#)
x3

 

 

 


 

Posted on 08/30/2010 at 09:37 PM | Permalink | Comments (4) | TrackBack (0)

08/26/2010

ONE MORE DAY

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

"Michael"

800m Run
50 Back Extensions
50 Sit Ups
x3

 

 

 

Posted on 08/26/2010 at 09:54 PM | Permalink | Comments (5) | TrackBack (0)

08/25/2010

SGT. KEITH ADAM COE

ROCK AND BOIL TICKETS ARE STILL AVAILABLE!  $35 gets you all of Joel's Low Country Boil that you can shove down your gullet, all the beer/wine you can handle, After August is having a jam session, and most importantly you're supporting an awesome cause (Mircale Park - Boundless Playground).  This event is going down Satuday night and we have a CrossFit Spartanburg table so see Marty, Hannah T or Tal for tickets.

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

"COE"

10 Thrusters (M-95#/F-65#)
10 Ring Push Ups
x10

 

 


Sgt. Coe

 
Travis playing with the Bottoms-Up KettleBell Push Up.

 

 

   
  

Posted on 08/25/2010 at 09:39 PM | Permalink | Comments (6) | TrackBack (0)

08/24/2010

SHOCK VALUE

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

Overhead Squat
3-3-3-3-3
Work up to 3RM

"Karen"
150 Wall Balls (M-20#/F-14#)

 
Strong day for Cayce today (check the scores posted below).

 

 

Posted on 08/24/2010 at 09:29 PM | Permalink | Comments (10) | TrackBack (0)

08/23/2010

SIERA BRAVO

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

2 minutes to complete:
100m Sprint
5 Burpees
MAX American Kettlebell Swings (M-70#/F-55#)
x5
*2 minutes rest between rounds*
**Score total KBS completed**

 

 


The CFS Beach Crew...minus Nate and Alonso (feel free to speculate where they were in the comments).

 

 


Courtney, Ashley, Nicole, Scott, Joel, and Stoddard fighting for position. 

 

 

   

Posted on 08/23/2010 at 09:13 PM | Permalink | Comments (11) | TrackBack (0)

08/22/2010

SURVIVAL OF THE FITTEST

Matt A and Marty competed in the "Survival of the Fittest" this Saturday down in Woodstock, GA.  Matt A was in a super fast heat and finished up 7th.  Marty was also in a strong heat and finished 4th.  Marty got her game face on and finished 1st in the final WOD against some really strong competition.  Awesome work guys, see ya'll Monday.

 

 


Matt A with the 135# ground-2-overhead.

 

 


Marty deadlifting 185# x 30 in the final WOD.

    
    
    
  

Posted on 08/22/2010 at 12:47 PM | Permalink | Comments (11) | TrackBack (0)

08/20/2010

CHERRY LOVES CHEESECAKE

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

7 Deadlifts (M-315#/F-205#)
14 Pistols
21 Double Unders
x4

 
Maci crushing egos.

 

Posted on 08/20/2010 at 11:28 PM | Permalink | Comments (1) | TrackBack (0)

08/19/2010

NO MORE NUKES

***Don't forget to contact Matt A to schedule a Functional Movement Screening.  Click HERE for details and contact info.***

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

7 Back Squats (M-135#/F-95#)
7 Box Jump Burpees
x7

 
Glenn in beast mode.

 

 

08/18/2010

EPIC BATTLES

Click HERE for more info on Functional Movement Screenings.

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY

Deadlift + Deadlift + Hang Squat Clean + Deadlift + Hang Squat Clean + Jerk
1-1-1-1-1
Work up to 1RM
***Complete all of the movements above without resting the bar on the ground (other than a tap and go on the DL's) or re-gripping on the ground.  Bar must pause in the hang each time.***

10 Ground-2-OAUGUST 2010verheads (M-95#/F-65#)
200 Yard Shuttle Run (4x50 Yard Sprints)
x3

 

Deadlift/Hang Squat Clean/Jerk 1RM Demo "Zo" from Tal Young on Vimeo.

 

Posted on 08/18/2010 at 11:17 PM | Permalink | Comments (6) | TrackBack (0)

FUNCTIONAL MOVEMENT SCREENINGS

 

 


 Matt A (DPT, OCS, CSCS, Board Certified in Orthopaedics, CrossFit Level I Certification, Olympic Lifting Certification) will be offering Functional Movement Screenings at the gym over the next few weeks.  These screenings will decrease your risk of injury and improve performance through movement pattern correction.  We all have asymmetries and limitations that affect our WOD performance (shoulder issues, tight hips/hamstrings, bad knees, etc.) and Matt A is offering short AND long term fixes to these issues.  He's a subject matter expert on this stuff AND he's a CrossFit Athlete so he knows exactly what we need to perform at the level of intensity we operate at.  If you are interested in setting up one of these sessions contact Matt A (mpahogfan@yahoo.com or 417-388-0090) and he is available Friday afternoons/Saturday mornings.

Posted on 08/18/2010 at 12:41 PM | Permalink | Comments (1) | TrackBack (0)

08/17/2010

GUT SHOT

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

10 Pull Ups
10 Ring Dips
10 Sit Ups
10 Air Squats
x10

 
Ross and his wife Sarah G stopped in today for a WOD.  Check out his blog HERE.

 

 

 

   
    
  

Posted on 08/17/2010 at 09:39 PM | Permalink | Comments (20) | TrackBack (0)

08/16/2010

HAIR LIKE SAMSON

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

20 Minute AMRAP
(M-95#/F-65#)
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls

 
Kyle getting ready for round 2 with Ocean Lakes Security.

 

 

 

   
    
    
    
   
 

Posted on 08/16/2010 at 10:21 PM | Permalink | Comments (8) | TrackBack (0)

SHARPIE TATS

CF Spartanburg Workout of the Day (WOD) - FRIDAY

25-20-15-10-5
Row (Calories)
Deadlifts (M-225#/F-155#)

 

 


CF Myrtle Beach /CF Ocean Isle Beach/CF Spartanburg storming the beaches.

Posted on 08/16/2010 at 10:43 AM | Permalink | Comments (0) | TrackBack (0)

08/12/2010

ITS ABOUT TO GET STUPID

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

400m Run
40 Sit Ups
40 Walking Lunges
x5

 
Sara B lunging it out.

  

 

 

  
 

Posted on 08/12/2010 at 10:59 PM | Permalink | Comments (0) | TrackBack (0)

SAND IN ALL THE WRONG PLACES (PART II)

Here's a little more info for the Beach Trip this weekend:

- There are 23 people heading down this weekend and exactly 23 bed spaces available.  11 beds sleep 2 and there's 1 single top of a bunk bed.  I have no idea who is going where...it'll get figured out, no worries.  If you already know who you are going to share a bed with, one of you needs to bring sheets/pillow case/etc.
- Bring a beach towel and a bath towel.
- If you have a beach chair, bring it.
- Sunscreen...cancer sucks.
- As far as food goes, everybody is on their own.  There is a grocery store pretty close by.  We'll grill out one night and a few of the cooks in the group have volunteered to throw together a few side dishes/deserts.
- The Beach WOD with CF Myrtle Beach and CF Ocean Isle Beach is going down Saturday morning at 8AM...keep that in mind Friday night when you're sippin' on the Stag (that's a note to myself).

 

Posted on 08/12/2010 at 12:25 PM | Permalink | Comments (2) | TrackBack (0)

08/11/2010

AMPLIFIED MOTION

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

12 Snatch Grip Deadlifts (M-115#/F-75#)
9 Hang Power Snatches (M-115#/F-75#)
6 Snatch Balances (M-115#/F-75#)
x5

 
Breezy is headed back to college this weekend and everybody is invited to roll out to Wild Wings tomorrow after the 7PM WOD to grub down and see her off.

  

 

 

  
    
 

Posted on 08/11/2010 at 10:38 PM | Permalink | Comments (3) | TrackBack (0)

08/10/2010

BANANA HANDS

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

Fat Grip Deadlift
1-1-1-1-1
Work up to 1RM

5 Sandbag Burpees (M-100#/F-75#)
15 Floor Press (M-115#/F-75#)
x4
400m Sandbag Run

 
Krech and Hannah T(background) working through a few sandbag burpees.

 

 

   
    
    
    
   

Posted on 08/10/2010 at 10:38 PM | Permalink | Comments (0) | TrackBack (0)

SHANNAN GOT HITCHED

Shannan is all grown up and married now.  They got hitched on the beach this weekend and she was back in the gym yesterday sluggin' it out in Fight Gone Bad.

 

 

08/09/2010

KENNY POWERS

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

"Fight Gone Bad"
Compare scores to "D.B. COOPER"

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. Complete 3 total rounds.  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#)

So now you've got a "baseline" FGB score and you've got 39 days to improve on it....Fight Gone Bad 5...September 18th.  And YES ladies, we are going with a 10' wall ball target that day too.  Why?  Because there ain't no 8' targets in the jungle.


 

 

 

  

Posted on 08/09/2010 at 09:33 PM | Permalink | Comments (9) | TrackBack (0)

08/08/2010

FIGHT GONE BAD 5

 

CrossFit Spartanburg is going to be a host site for Fight Gone Bad 5 on September 18th kicking off around 10AM (schedule below).  This event will be open to all local affiliates and anybody else who wants to give FGB a shot.  We will be taking donations ($10 minimum to participate in the WOD) in support of the Wounded Warrior Project at the event, but feel free to create a fundraiser page at the Fight Gone Bad 5 site and DO WORK for a good cause.  A keg and resulting after party will ensue after the FGB...stank, drank, DO WORK!
LOCAL AFFILIATES:  We will have labeled donation buckets available on site.  All donations placed in your affiliate's bucket will be donated in your affiliate's name.
FOOD and DRINK:  Food will be on hand in a "pot luck" format.  Feel free to bring your favorite dish/desert (add what you are brining to the comments section).  FGB5 Keg Cups can be obtained for a $3 donation.
KIDS:  There will be 2 "babysitters" on hand.  They will be available to watch ankle biters while the grown ups do work.

 

SCHEDULE - SATURDAY SEPTEMBER 18th
9:00 AM - Registration/Donation Table Opens
10:00 AM - Welcome / Present the Colors / Tap the Keg
10:10 AM - WOD Explaination / Demo / Range of Motion Standards
10:20 AM - 1st Heat
10:45 AM - 2nd Heat
***A new heat will start every 25 minutes until we run out of people***
***Heats will be assigned on a first-come first-serve basis***
***Awards will be handed out shortly after the final heat is run***
7:00 PM - FOOTBALL KICKOFF: Wofford vs. Union @ Gibbs Stadium
10:30 PM - JAM SESSION: After August @ Wild Wings (Spartanburg)

 

Posted on 08/08/2010 at 07:58 PM | Permalink | Comments (14) | TrackBack (0)

3:57

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

5 Squat Clean Thrusters (M-135#/F-95#)
10 Chest-2-Bar Pull Ups
x5

 
Nicki going primal. 

 

 

 

   
 

Posted on 08/08/2010 at 06:48 PM | Permalink | Comments (3) | TrackBack (0)

08/05/2010

CHAOS EXPERIMENT

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

20 Minute AMRAP
1000m Row
-----
20 Double Unders
15 Wall Balls (M-20#/F-14#)
10 Ring Dips
5 Box Jumps (M-30"/F-24")
***Row 1000m and then complete as many rounds as possible (AMRAP) of the movements listed.***


Tracy landing a 20" box jump.

 

 

 


 
 
 

Posted on 08/05/2010 at 09:51 PM | Permalink | Comments (0) | TrackBack (0)

08/04/2010

SOME ASSEMBLY REQUIRED

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

400m Plate Carry (M-2 x 45#/F-2 x 95#)
400m Run
400m Bar Carry (M-45#/F-45#)
400m Overhead Carry (M-135#/F-95#)
400m Sandbag Carry (M-100#/F-75#)
400m Run
***Stage a barbell and 2 plates equal to the weight you are going to carry overhead (M-135#/F-95#).  Start with the 400m Plate Carry...no requirement on the style of carry, just get the work done.  Run 400m.  Grab the barbell and carry it 400m...no requirement on the style of carry, just get the work done.  Assemble the barbell and plates (USE CLAMPS), get the load locked out overhead, and carry it 400m...the load must be locked out overhead in order for the athlete to advance forward.  Dump the barbell, grab a sandbag and carry it 400m...again, no requirement on the style of carry.  Finish with a 400m run.*** 

 
Jennifer moving the weight down the road.

 

 

 

   
    
 

Posted on 08/04/2010 at 09:53 PM | Permalink | Comments (3) | TrackBack (0)

08/03/2010

PUNCH JOHN MAYER

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

CrossFit Games WOD #2 "Pyramid Double Helen"
CrossFit Games Results (MEN / WOMEN)

1200m Run
63 American KettleBell Swings (M-55#/F-35#)
36 Pull Ups
800m Run
42 American KettleBell Swings
24 Pull Ups
400m Run
21 American KettleBell Swings
12 Pull Ups

 
Hannah T, Marty, Cayce, Becky, and Mindy.  Victoria's Secret models are hot, but not very functional.  CFS girls are hot, do some serious work, AND we've got a gym full of 'em...looks like its 1-0 us.

 

 

 

   
 

Posted on 08/03/2010 at 09:49 PM | Permalink | Comments (4) | TrackBack (0)

WORK HARD...PLAY HARDER

CFS CO-ED SOFTBALL AND FLAG FOOTBALL TEAMS

 

World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

 

We're going to be fielding a CrossFit Spartanburg co-ed softball team AND co-ed flag football team here in a few weeks.  If you are interested, let me know ASAP!  


- Softball League starts August 23rd (we'll be playing at 6:30/7:30/8:30PM on Monday and Wednesday).  
- Flag Football League starts September 12th (Saturday or Sunday...more info later).

 

 

 

 

Posted on 08/03/2010 at 12:25 PM | Permalink | Comments (8) | TrackBack (0)

08/02/2010

SEARCHING FOR A HIGHER POWER

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

Rack Jerk
1-1-1-1-1
Work up to 1RM

21-15-9
American Kettlebell Swings (M-70#/F-55#)
Burpees

 
  That's how to finish a dadgum burpee Nila!  DO WORK!

   

 

 

Posted on 08/02/2010 at 08:57 PM | Permalink | Comments (3) | TrackBack (0)

08/01/2010

NO FLUFF

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

100 Back Squats (M-Bodyweight/F-80% of Bodyweight)
4 Burpees EMOM (Every Minute On the Minute)
***30 Minute Time Limit***

 

 

 

 

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