© 2019 CrossFit Spartanburg

NOVEMBER 2010

November 1, 2010

11/30/2010

THUNDERBIRD

CROSSFIT SPARTANBURG WOD: MONDAY NOVEMBER 30, 2010

"Filthy Fifty"

50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
50 Push Press
50 Knees-2-Elbow
50 Wall Ball
50 Walking Lunges
50 Back Extensions
50 Burpees
50 Double Unders

Check your results from last time, "Snot Rocket".

 
  
        

 

Posted on 11/30/2010 at 04:35 PM | Permalink | Comments (0) | TrackBack (0)

TOTAL RECALL

Crossfit Spartanburg WOD: Wednesday November 24, 2010

5 Squat Snatch (135/95)

5 Tire Flips

200 m Run

X6

  

  

 
 

 

Posted on 11/30/2010 at 04:06 PM | Permalink | Comments (0) | TrackBack (0)

11/27/2010

PONY UP

Over the Thanksgiving Holidays, Nate and Nicki went and threw down with the folks at CF Indy North.  Nate said the owner, Byron along with all the athletes were extremely cool.  And for Nate to consider someone cool.....this guy guy must have Bad MF'er on his wallet!  So here's the shout out and a pic... 
CF Spartanburg Workout of the Day (WOD)-Saturday

Open Gym or Rest Day.....prepare for Monday!

Posted on 11/27/2010 at 01:22 AM | Permalink | Comments (1) | TrackBack (0)

11/25/2010

BLACK FRIDAY

 CF Spartanburg Workout of the Day (WOD)-Friday

Open Gym 8am-10am

Our friends over at CF Houston (home of the Ibarra clan/Texas Honey Badgers) had a sweet news clip aired on their box.  Ahhhhh, Way to DO' WORK in Houston!

   

Posted on 11/25/2010 at 11:01 PM | Permalink | Comments (9) | TrackBack (0)

HAPPY THANKSGIVING

CF Spartanburg Workout of the Day (WOD)-Thursday

Open Gym 8am-10am

 
 

Happy Thanksgiving to all the CFS Athletes and their families. 

Posted on 11/25/2010 at 12:45 PM | Permalink | Comments (0) | TrackBack (0)

11/23/2010

GIBLET GRAVY

CF Spartanburg Workout of the Day (WOD)-Tuesday

 
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

100 ft. Walking Lunge with 45#/25# plate overhead

30 Box Jumps (24/20)

20 Wall Ball (20#/14#)

10 HSPU

   X 4

   
   
   
Athletes are constantly telling me that the MWODs are helping them find their Pain Cave. Heres another one......

  

 

 

Posted on 11/23/2010 at 11:52 PM | Permalink | Comments (1) | TrackBack (0)

Thanksgiving Schedule

 

Wednesday:  Normal Hours
Thursday:  8AM - 10AM (Open Gym)
Friday:  8AM - 10AM (Open Gym)
Saturday:  8AM - 10AM (Open Gym)

Posted on 11/23/2010 at 03:59 PM | Permalink | Comments (2) | TrackBack (0)

11/22/2010

SHAKE WEIGHTS

CF Spartanburg Workout of the Day (WOD)-Monday

Max Squat Clean

1-1-1-1-1

then

4x400m run

*rest exact time from previous run/score slowest time*

  

Being a 3rd shifter, I have the chance to see all the crap that is on TV late night/early morning.  So I run across this little gem a couple of nights ago on one of our local channels.  I couldn't resist this!  Here's your MWOD for the evening......

Introducing Mary Ann Wilson, RN or as I will refer to her "MStar"

  

Posted on 11/22/2010 at 10:17 PM | Permalink | Comments (3) | TrackBack (0)

CHUCKLEHEADS

 

Blake, Hayden, and Molly made the Crossfit Kids mainsite today.  Way to go guys.  Forging the future of fitness.

Posted on 11/22/2010 at 05:16 PM | Permalink | Comments (3) | TrackBack (0)

11/21/2010

PAIN CAVE

Matt A and Joel went down to Crossfit Atlanta for Kelly Starrett's mobility and flexibility seminar on Saturday.  This information will help us develop targeted, effective body-maintenance strategies that you can use. 

Why should you care about mobility? 

  • performance

  • injury prevention

  • injury resolution

  • ideal technique

So are we gonna fix you? NO.  We are, however, able to show you ways to fix yourself.  If you want someone else to fix you, then make an appointment with a physcial therapist.  The trainers have already been using many of K-Star's movements and have seen results and change.  Check out the Mobility WOD Blog for more information. 

 

11/09/2010

BUTTERED FLOOR

CF Spartanburg Workout of the Day (WOD)-Tuesday

AMRAP 15 mins.

3 Deadlifts (255#/145#)

6 Pullups

9 Wall Ball (20#/14#)

ALPHA OPTIONS:

315#/185#

Chest to Bar

Above Blue Line Wall Balls/20#

COOLDOWN:

40' Broad Jumps

15 Paralette Jumps

         X2

   
  
 
This had absolutely nothing to do with CF, but one of my favs....
    

Posted on 11/09/2010 at 10:58 PM | Permalink | Comments (1) | TrackBack (0)

11/08/2010

DR. CURTIS P. ADCOCK

CF Spartanburg Workout of the Day(WOD)-Monday

So Glen calls me on Friday and says "why don't we do 30 Curtis P's?" My response was, "OK, how about a 400m run on both ends of those SOB's?" Be pissed at Glenn...it was his fault.

400m run

30 Curtis P's (95#/65#)

400m run

  

   

  
  Here's another MWOD for us, take a few minutes and watch it.

Posted on 11/08/2010 at 09:37 PM | Permalink | Comments (4) | TrackBack (0)

THE BOYS & GIRLS HOME OF SPARTANBURG

The Boys and Girls Home of Spartanburg are collecting "gently used" tennis shoes for the kids.  There will be a bucket and a sign by the bulletin board if you choose to donate your shoes.  This is a good outreach and community event for the CFS athletes to participate in.  Per Marty, the shoes must pass the "sniff test!"  Don't let this bucket go empty, this is a chance for you to give back to a future Honey Badger! 

Damn, this kid is brave......
 

Posted on 11/08/2010 at 01:51 PM | Permalink | Comments (1) | TrackBack (0)

11/06/2010

COLD WEATHER GEAR

We are taking orders for black pull-over hoodies.  They are Jerzees 50/50 and will have "CROSSFIT SPARTANBURG" on the front.  The cost is $20 for S-XL and $25 for XX-4X. The order bucket is in the gym.  Please put your money in an envelope and indicate name and size.  Friday, 12 Nov.,  is the last day to order.

 

 

Posted on 11/06/2010 at 01:49 PM | Permalink | Comments (1) | TrackBack (0)

11/05/2010

NATE "THE GREEK"

 Get your weekend started with a video of some awesome people doin' some awesome shhhhh.....stuff! (I'm trying to do better)

  

CF Spartanburg Workout of the Day-Friday

"JACK"

 
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

AMRAP in 20 mins.

10 Push Press (115#/85#)

10 KBS (55#/35#)

10 Box Jumps (24/20)

 

Guess who made it back on the site? That's right.....Nate!

   
   
                               

Posted on 11/05/2010 at 10:14 PM | Permalink | Comments (5) | TrackBack (0)

11/04/2010

HOARDERS

  

Any takers? It's a joke.....at least wait until Charlene is there!

CF Spartanburg Workout of the Day (WOD)-Thursday

21-15-9

OHS (135#/95#)

Chest to Bar Pullups

*NE Regional Event*

COOLDOWN:

3 Suicide Sprints

3 Sandbag Suicides

Check and see how you would of matched up at the NE Regionals:

NE Regional Couplet Event Standings

  

  

Posted on 11/04/2010 at 11:44 PM | Permalink | Comments (0) | TrackBack (0)

11/03/2010

BACON IS MEAT CANDY

I have to apologize in advance.  I forgot the memory card at home and there were no pics taken of todays WOD.  So, I have already taken a verbal beating from Nate (he likes to see himself on the internet) and I have decided to one day soon make a Nate Day.  All Nate pics on the site!  There is a pretty cool video though......

 

CF Spartanburg Workout of the Day (WOD)-Wednesday

Max Shoulder Press

1-1-1-1-1

   then

21-15-9

Deadlift (185#/135)

Wall Ball (20#/14#)

  

 

Posted on 11/03/2010 at 09:42 PM | Permalink | Comments (0) | TrackBack (0)

11/02/2010

WHO ORDERED THE CODE RED

CF Spartanburg Workout of the Day (WOD)-Tuesday

AMRAP 15 mins.

5 SDHP (135#/95#)

10 Burpees

15 Box Jumps

COOLDOWN:

KB Farmer Walk (70#/55#)

(score number of laps)

    
    
                                                 

    
    
 

Posted on 11/02/2010 at 09:34 PM | Permalink | Comments (12) | TrackBack (0)

11/01/2010

TURD FERGUSON

  

To echo Rob: the weight DOESN'T care if your hands are torn, if you are hungry, hot, cold, sick, demotivated, just starting CF, too tall or too short.  The weight wants to be moved!  Do what you do....MOVE HEAVY SHIT!

CF Spartanburg Workout of the Day (WOD)-Monday

21-18-9

KBS (70#/53#)

Toes to Bar

Double Unders

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