AUGUST 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
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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***
