© 2019 CrossFit Spartanburg

SEPTEMBER 2010

September 1, 2010

09/30/2010

THIRTY-ONE GIFTS PARTY

Kelley and Whitney are going to host a Thirty-One Gifts Party at CrossFit Spartanburg on October 11th (Monday) from 6PM - 8PM.  Thirty-One Gifts offers exclusive totes, purses, organizational tools, and stationary that are fun, whimsical, and can be personalized just for you!  Come in after your workout for a glass of wine, some girl time...and of course, some shopping.  If you are unable to attend and would like to place an order, visit http://www.mythirtyone.com/kab31/ or email Kelley (kabutler1983@gmail.com).

 


I can't believe I just posted that...

Posted on 09/30/2010 at 08:45 PM | Permalink | Comments (10) | TrackBack (0)

EEL SNOT

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

21-15-9
Push Jerk (M-135#/F-95#)
Ring Dips
Row (Calories)
Burpees

Check out this video that Brandon from over at CF Reaction put together from FGB5.

 

 

 

Posted on 09/30/2010 at 08:32 PM | Permalink | Comments (1) | TrackBack (0)

09/29/2010

MAKING ROUTINE THINGS ROUTINE

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

400m Run
50 Air Squats
x4

 

 

Posted on 09/29/2010 at 09:08 PM | Permalink | Comments (4) | TrackBack (0)

09/28/2010

SUNSET TO DAWN

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

"Air Force"
Workout #1 at the 2010 Midwest Sectionals
Compare scores to "I'LL BE YOUR HUCKLEBERRY"

(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***

 
  Mark it down...September 28th is officially "Whitney and Leigha Picture Day".

  

 

 

 

  

Posted on 09/28/2010 at 08:40 PM | Permalink | Comments (2) | TrackBack (0)

09/27/2010

WHAT'S UP WITH TAL

CFS,
I'm heading back to Afghanistan.  Blam, how's that for getting right to the point?  First things first, CROSSFIT SPARTANBURG ISN'T GOING ANYWHERE...EVER...if we can deadlift when we are 90, we will.  Joel, Steve, Matt A, Steph, and Nicole have stepped up and agreed to handle classes while I am gone.  They are all awesome trainers and can take you just as far (if not further) than I can with respect to your quest to become a human honey badger.  No, their hair isn't as flowing and sexy as mine (which I am getting to keep, more on that later) but they'll be able to take you and CFS where it needs to go.  More important than that is the fact that every athlete at CFS makes this gym what it is and you always have.  Its your gym...your equipment...your facility...your people.  I mean really, you pay for it...all I do is transfer the money to pay the rent and keep the water/lights on.  If you want the gym to keep doing its thing, it will.  Keep working hard, keep pushing each other, keep hanging out, keep drinking beer after WODs, keep throwing parties and events.  You guys are some of the best friends I have and I couldn't feel more comfortable leaving the gym in your hands.  Do work!  

Now, more on my favorite topic...me.  For the next 2 weeks I'll be finishing pre-mobilization training with Fluor in Greenville so I won't be able to be there for every class (after that things will be back to normal for a little while).  I don't know exactly when I will be leaving, but it will probably be sometime in November (lets hope later).  I should be able to come home every now and then throughout the year long tour so keep some Stag on ice at all times.  This time over I will be a civilian and thus do not have to cut my beautiful long locks of power and manliness.  I hope you guys understand that this is an opportunity that I just couldn't pass up.  If you have any questions or concerns please grab me in the gym, call (410-271-5910) or email (Talmadge.D.Young@gmail.com) me.  OK...Serious the serious face is shut off.  Nate, I figured you would like this picture from my last tour over there...how good is your botany?

 


Love,
Tal

Posted on 09/27/2010 at 09:54 PM | Permalink | Comments (15) | TrackBack (0)

BANK OF SPANK

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

"Diane"

21-15-9
Deadlifts (M-225#/F-155#)
Handstand Push Ups

 
Matt A rolling through the DLs.

  

 

 

  
    
    
   

Posted on 09/27/2010 at 09:00 PM | Permalink | Comments (0) | TrackBack (0)

09/25/2010

KELLY'S BIGGEST LOSER 5K

Kelly tackled the Biggest Loser 5k down in Myrtle Beach this morning and did awesome...it was a 5k PR for her!  Kelly was one of the first CrossFit Spartanburg athletes back in the early days of CFS.  Over the past few months she has really dialed in her Paleo/Zone diet and she's losing lbs and sizes like its going out of style.  We're all proud of you girl!
 

 

Posted on 09/25/2010 at 12:35 PM | Permalink | Comments (22) | TrackBack (0)

09/24/2010

AAAAAYYY YO!

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

20 Minute AMRAP
5 Front Squats (M-165#/F-105#)
10 Chest-2-Bar Pull Ups
20 Double Unders

 Chad and Austin on the C-2-B's.

  

 

 

  
    
    
   
 

And somebody sent me this photo remix.  Too many haters out there trying to hold a brother down Nate...stay strong.
 

 

Posted on 09/24/2010 at 10:33 PM | Permalink | Comments (3) | TrackBack (0)

09/23/2010

WHISKEY TANGO FOXTROT

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

"Jerry"
Compare scores to "JERRY PATTON" (NOTE:  The previous scores were on a run course that was about 300m short of a mile so athletes may have actually performed better but have a "slower" time.  Compare accordingly.)

1 Mile Run
2000m Row
1 Mile Run

 
My name is Glenn, and I stole Chuck Norris' beard...if he wants it back, he knows where to find me.

  

 

 

  
  

Posted on 09/23/2010 at 09:18 PM | Permalink | Comments (7) | TrackBack (0)

09/22/2010

TE GUSTA

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

1000m Row
200 Double Unders
50 Pull Ups
20 Handstand Push Ups

 Reid is the reigning CFS Handstand Push Up Champ.

 

 

09/21/2010

STOP WATCHING THE WIRE

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

15-10-5
Dumbell Thrusters (M-50#/F-30#)
American Kettlebell Swings (M-70#/F-55#)
Pull Ups
*Rest 4 Minutes*
4 x 400m Run
**Rest 1 Minute Between Runs**
***Score = Total Time - 7 Minutes***

Leigha lookin' good on the DB Thrusters.

 

 

Posted on 09/21/2010 at 09:41 PM | Permalink | Comments (2) | TrackBack (0)

09/20/2010

FIGHT GONE BAD 5

Awesome event this weekend!  We had 70 athletes tackle Fight Gone Bad...6 different affiliates (EdgeFit, CF Greer, CF Brevard, CF Reaction, CFS, and CF Integrity) from 2 different states...too many spectators to count...a helicopter...and raised nearly $2,000. 

I want to especially thank the Spartanburg County Detention Facility Color Guard for their outstanding professionalism and the Spartanburg County Sheriff's Department for the insane helicopter flyover to set the event off right.

 

Posted on 09/20/2010 at 09:47 PM | Permalink | Comments (15) | TrackBack (0)

DANCING WITH THE STARS

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

"McGhee"
Compare scores to "CHOCOLATE COVERED BANANAS"

AMRAP in 30 Minutes
5 Deadlifts (M-275#/F-185#)
13 Push Ups
9 Box Jumps (M-24"/F-20")

 Kyle L (AKA Lanimal)...grip it and rip it brother.

  

 

 

 

  
 

Scott visited CrossFit Helena this weekend while he was out there mining.

Posted on 09/20/2010 at 09:21 PM | Permalink | Comments (3) | TrackBack (0)

SLING BLADE

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

30 Sledge Hammer Tire Hits
15 Dumbell Thrusters (M-40#/F-30#)
400m Run
x4

 Chris B, Adam B, and Kyle L lynching the tire...

 

Posted on 09/20/2010 at 09:15 PM | Permalink | Comments (0) | TrackBack (0)

09/16/2010

STROKE IT

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

5K Row Time Trial
Compare scores to "SOAP IN A SOCK"

 Chris B on his way to posting a new top CFS 5k row time (18:36.4).

 

 

Posted on 09/16/2010 at 10:07 PM | Permalink | Comments (7) | TrackBack (0)

09/15/2010

EASTBOUND AND DOWN

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

Clean & Jerk
5x3 @ 75% of 1RM
(Morning)

1 Clean & Jerk EMOM for 15 Minutes @ 75% of 1RM
(Afternoon)

***Rest 8-10 Minutes***

"Helen"
Compare scores to "KRUMPIN'"

400m Run
21 American Kettlebell Swings (M-55#/F-35#)
12 Pull Ups
x3

 

 

 

Posted on 09/15/2010 at 09:53 PM | Permalink | Comments (1) | TrackBack (0)

INES SAINZ

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

AMRAP in 3 Minutes of Box Jump Overs (M-24"/F-20')
1 Minute Rest
AMRAP in 3 Minutes of Sumo Deadlift High Pull (M-75#/F-55#)
1 Minute Rest
AMRAP in 3 Minutes of Push Press (M-75#/F-55#)
1 Minutes Rest
AMRAP in 3 Minutes of Row (Calories)
***Score total reps completed***

 

 

 

Posted on 09/15/2010 at 10:28 AM | Permalink | Comments (1) | TrackBack (0)

09/13/2010

TWO MULES...NO TRACTOR

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

"Transformers"
Developed by CrossFit 324

2 Squat Cleans (M-225#/F-155#)
3 Muscle Ups
4 Handstand Push Ups
x10

 
Check out the frame-by-frame of Joel in the middle of a squat clean rep.  No early arm pull, hips are doing all the work by extending all the way, and he is starting to pull himself back under the bar...that's solid technique.  Those Wednesday afternoon olympic lifting sessions with Coach Srock are starting to pay off.

 

 

 

   
    
    
  

Posted on 09/13/2010 at 10:03 PM | Permalink | Comments (4) | TrackBack (0)

***NEW 5AM CLASS ADDED***

CrossFit Spartanburg is now offering a 5AM class on Tuesday and Thursday mornings...for psychos and insomniacs.

 

Posted on 09/13/2010 at 12:14 PM | Permalink | Comments (1) | TrackBack (0)

JACKED UP

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

6 Rope Climbs
21 Ring Dips
50 Squats
x3

 
Ian dominated the rope climb Friday.  Maybe there is something to tucking your shirt in and jacking up your pants before a workout... 

 

 

09/09/2010

DON'T LET IT GO DARK

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

20 Minute AMRAP
5 Squat Snatches (M-115#/F-85#)
10 Push Ups
15 Wall Balls (M-20#/F-14#)

 
Stoddard has turned into a man possessed...load over the heels, heels on the ground, solid core, pit sweat, black socks...damn near perfect.

  

 

 

  
    
   
 

Posted on 09/09/2010 at 09:28 PM | Permalink | Comments (3) | TrackBack (0)

09/08/2010

TURN AND COUGH

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

"Roy"

15 Deadlifts (M-225#/F-155#)
20 Box Jumps (M-24"/F-20")
25 Pull Ups
x5

 
Courtney conquering the box jump...20" box (or higher) for her from now on, she's officially out of options.

  

 

 

  
    
    
   
  

Posted on 09/08/2010 at 09:50 PM | Permalink | Comments (2) | TrackBack (0)

09/07/2010

JOHNNY APPLESEED

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

Snatch
1-1-1-1-1
Work up to 1RM

500m Row (Time Trial)

 
Glenn taking advantage of an unattended camera. 

  

 

 

  

Posted on 09/07/2010 at 09:43 PM | Permalink | Comments (4) | TrackBack (0)

09/06/2010

CONTROLLED CHAOS

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

21-13-8-5-3-2-1-1
Power Cleans (M-135#/F-95#)
Box Jumps (M-24"/F-20")
American Kettlebell Swings (M-55#/F-35#)

 
Stacie figuring out Fibonacci's Sequence.

 

 

Posted on 09/06/2010 at 08:43 PM | Permalink | Comments (2) | TrackBack (0)

REVIS ISLAND

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

1 Minute ON / 30 Seconds OFF
Row (Calories)
Burpees
Wall Balls (M-20#/F-14#)
x4
***Score total reps completed***

 

 

 

Posted on 09/06/2010 at 08:29 PM | Permalink | Comments (6) | TrackBack (0)

09/02/2010

LIGHT THINGS ON FIRE

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

Shoulder Press
1-1-1-1-1
Work up to 1RM

21-15-9
Back Extensions
GHD Sit Ups
***If the WOD is finished as Rx'd in 3:00, work back up the ladder (21-15-9-15-21)***

 
 Hannah T, Nicki, Kathryn, Dawn, and Leigha abusing the GHDs.

 

 

Posted on 09/02/2010 at 09:40 PM | Permalink | Comments (1) | TrackBack (0)

POURIN' SAP

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

30 Muscle Ups

OR

"Angie"
Compare scores to "UPDATE YOUR LIFE"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

  
Austin rolling into 1 of 30 Muscle Ups.

 

 

 

 

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