DECEMBER 2010

12/30/2010

Whitten

Crossfit Spartanburg WOD- Thursday, December 30

“Whitten” 5 Rounds for time of: 22 Kettlebell Swings 70M/53W 22 Box Jumps 24M/20W 400 Meter Run 22 Burpees 22 Wall Ball 20M/14W

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, Nort h Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Scott S out of Diablo Crossfit (CA) stopped by for a visit and WOD tonight. He has hit over 30 Crossfit affiliates in the past few months with over 7500 miles of travel logged. You can keep up with his adventures here.

Posted on 12/30/2010 at 09:56 PM | Permalink | Comments (4) | TrackBack (0)

BALL DROPPINGS

Leigha Pace would like to invite Crossfit Spartanburg to her home for a New Years Eve Party, Friday night beginning at 9pm. While affirming what a great lady she, this does not speak well of her judgment. Directions and contact info are at the gym or you can email crossfitspartanburg@gmail.com for more info. Please let her know if you plan to attend so she will know how much food to prepare. BYOB.

Posted on 12/30/2010 at 02:32 PM | Permalink | Comments (0) | TrackBack (0)

TRUE GRIT

CF Spartanburg Workout of the Day (WOD)-12/29/10

250 m Row

5 Sand Bag Getups (must be cleaned from the ground everytime)

10 Ring Pushups

X4

BE LOOKING FOR THIS ONE......SOON! GET YA' MIND RIGHT!

Posted on 12/30/2010 at 12:44 AM | Permalink | Comments (1) | TrackBack (0)

12/28/2010

DO IT WITH NO HANDS

CF Spartanburg Workout of the Day (WOD)-Tuesday 12/28/10

10 Box Jumps (24"/20")

15 Pullups

20 Double Unders

X5

(single unders are 4 to 1)

Posted on 12/28/2010 at 09:20 PM | Permalink | Comments (0) | TrackBack (0)

12/27/2010

LIKE A BOWLFUL OF JELLY

CF Spartanburg Workout of the Day Monday Dec 27, 2010

"The 12 Days of Christmas: Barbell Style" Developed by CrossFit VB

(M-95#/F-65#) 1 Dealift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans (from the ground) 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 Sumo Deadlift High Pulls

Set up 1 barbell and hammer through this one just like the "12 Days of Christmas" song. Start with 1 deadlift then 1 deadlift and 2 hang power cleans...1 deadlift, 2 hang power cleans, 3 front squats...1 deadlift, 2 hang power cleans, 3 front squats, 4 shoulder press...etc.

COMPARE TO "THERE AROSE SUCH A CLATTER"

Posted on 12/27/2010 at 08:46 PM | Permalink | Comments (5) | TrackBack (0)

☠ SCHEDULE CHANGE ☠

Starting Jan 2011 there will no longer be a 9 AM Class.

We will run an open gym on Friday December 31st from 8am- 11am.

The gym will be closed Saturday, January 1st.

Posted on 12/27/2010 at 11:37 AM | Permalink | Comments (3) | TrackBack (0)

12/23/2010

Buck Furpees

CF Spartanburg Workout of the Day (WOD) December 23, 2010

For Time:

100 Burpees

*Alpha Option 150 Burpees*

You have all worked hard this year, so enjoy your holiday meals and treats. Of course some have worked harder than others.

Posted on 12/23/2010 at 08:20 PM | Permalink | Comments (4) | TrackBack (0)

12/22/2010

TABATA TAL?

CF Spartanburg Workout of the Day (WOD)- Wednesday 12/22/10

3 Deadlifts (315#/205#)

15 Wall Ball (20#/14#)

X10

1/2 of the MCDaniels Crew DOIN' WORK!

Posted on 12/22/2010 at 09:29 PM | Permalink | Comments (4) | TrackBack (0)

12/21/2010

Jack3d

CF Spartanburg Workout of the Day: Dec 21, 2010

9 Overhead Squats (95#/65#)

21 Box Jump Burpees

15 Overhead Squats

15 Box Jump Burpees

21 Overhead Squats

9 Box Jump Burpees

*Alpha Option: 115# OHS/ Over the Box Jump Burpees*

Posted on 12/21/2010 at 08:06 PM | Permalink | Comments (1) | TrackBack (0)

12/20/2010

RE-GIFTING

CF Spartanburg Workout of the Day: Dec 20, 2010

"Fran"

21-15-9

Thrusters (95/65)

Pull-Ups

There is no better gift to re-give than a workout that leaves you in the floor writhing in pain longer than the workout itself. Fran can do just that. Check out some old Fran times here and here.

Amber from Crossfit Solus dropped by for the 7am class. No pics of her since she was the only one there and that would be creepy since I just met her. Anyways, not only did she do Fran by herself, but she just did it last week. I gave her the opt out, but she had none of it. Great job and safe travels.

12/18/2010

MAKE READY

CFS CHRISTMAS HOURS

Monday - Thursday : Normal Hours

Friday and Saturday : Closed

You have a lot of preparing to do! Christmas, Paleo Challenge 2.0 and the hairdo comes home in January.

Here is an idea to help with Christmas and the Paleo Challenge, clean out your kitchen of all the things you know shouldn't be there and donate them to the charity of your choice. As for Tal's return, its every man, woman, and child for themselves.

Posted on 12/18/2010 at 03:43 PM | Permalink | Comments (2) | TrackBack (0)

MOONS OVER MY HAMMY

A new MWOD for you guys to follow/enjoy! PLEASE take the time to watch this one.....

CF Spartanburg Workout of the Day (WOD)-Friday 12/17/10

UNLUCKY 7's

7 Squat Cleans (135#/115#)

7 Burpees

7 Pullups

X7

Posted on 12/18/2010 at 01:03 PM | Permalink | Comments (3) | TrackBack (0)

12/16/2010

SWING YA' RAG

Here's another late installment of MWOD. These can be done pre WOD warmup or they can be included into the warmup. Enjoy!

CF Spartanburg Workout of the Day (WOD)-Wednesday 12/15/10

21 Deadlifts (135#/95)#

21 Pullups

750m row

15 Power Cleans

15 Pullups

500m row

9 Push Press

9 Pullups

250m row

Posted on 12/16/2010 at 03:37 PM | Permalink | Comments (0) | TrackBack (0)

12/14/2010

TOWER OF POWER

CF Spartanburg Workout of the Day (WOD)- Tuesday 12/14/10

OHS 5X3 @ 75% of 1 RM

then

50 KB Snatches (25R/25L)

50 Situps

X 2

COOLDOWN:

3 Suicides

3 Sand Bag Sprints

Posted on 12/14/2010 at 09:27 PM | Permalink | Comments (0) | TrackBack (0)

...and tell'em I sent ya.

These postcards are in the gym. Get a few and hand them out to people who you want to help make stronger, faster and fitter. On the back is a place to write your name. If you send someone in with the card and they join up, the third month they pay dues is a FREE month for you.

You are our walking, talking, billboards. Honey Badgers always make the sale.

Posted on 12/14/2010 at 01:11 PM | Permalink | Comments (1) | TrackBack (0)

WE SHARE.....

I received this little clip from Glenn Adcock (Human Honey Badger/Bearded Wonder/200#'s of twisted steel & sex appeal).....nice work Doc!

We Share.

At my CrossFit that is what we do.

We share our work outs, our water and our food. We share our wrist wraps, our chalk, our tape and sometime even our shoes and socks.

We share our sweat, our blood and tears. We share our laughter, our pain and our exhaustion.

We share our techniques, our encouragement and our time. We all share our desire to kick each others ass on the board and then we share in the effort to see our brothers and sisters finish and kill the monster.

We share our disdain for the excuse and our ability to call each other on shitty reps. We share phone numbers so that we can find out why someone has been absent and then get their ass to the gym.

At my CrossFit we share a lifestyle, a fire and a desire to be better than average. We share a desire to lead the pack while we recruit others to be better as well.

At my CrossFit we share the ability to hand out ass whippins and lollie pops.

And since we are a paleo gym…

We are fresh out of lollie pops.

Posted on 12/14/2010 at 10:25 AM | Permalink | Comments (13) | TrackBack (0)

12/13/2010

THEY TRAVELED THE ROAD WITH HONOR

CF SPARTANBURG WORKOUT OF THE DAY- MONDAY DECEMBER 13, 2010

6 CLEAN AND JERK (135/95)

6 BURPEES

6 RING PUSH UPS*

X6

*at elbows locked athlete must flash rings to 11/1

CF Spartanburg is proud to call so many of the Wofford family part of ours. This article sums up the hard-fought football season.

Wofford's video Christmas card is below. About 22 seconds in an old Crossfit Spartanburg WODKilla Cozzarelli makes her dancing and singing debut (as far as we know).

Posted on 12/13/2010 at 08:09 PM | Permalink | Comments (1) | TrackBack (0)

12/11/2010

Ramahanukwanzmas

CROSSFIT SPARTANBURG WORKOUT OF THE DAY- FRIDAY DEC. 10, 2010

10.9.8.7.6.5.4.3.2.1

Power Snatch (95#75#)

Toes to Bar

Barbell Burpees

Posted on 12/11/2010 at 06:37 PM | Permalink | Comments (0) | TrackBack (0)

12/09/2010

WET LAB

Crossfit Spartanburg Workout of the Day- Thursday December 9, 2010

• 50 Slamballs (15#/12#)

• 50 Walking Lunges

• 1 Deadlift (315#/185#)

• 40 Slamballs

• 40 Walking Lunges

• 2 Deadlifts

• 30 Slamballs

• 30 Walking Lunges

• 3 Deadlifts

• 20 Slamballs

• 20 Walking Lunges

• 4 Deadlifts

• 10 Slamballs

• 10 Walking Lunges

• 5 Deadlifts

Posted on 12/09/2010 at 09:27 PM | Permalink | Comments (1) | TrackBack (0)

12/08/2010

E'REYDAY I'M HUSTLIN'

The Terriers are hosting Georgia Southern in the playofffs on Dec. 11th at 2:00 pm. The CFS crew wishes the team along with all the coaches good luck. DO WORK, HIT 'EM IN DE MOUF', BE HONEY BADGERS! It's cold but there will be some tailgating happening......contact Hannah T. for the low down on that!

CF Spartanburg Workout of the Day (WOD)-Wednesday 12/8/10

10 Ground to Overhead (135#/95#)

5 rds. of Cindy

10 Ground to Overhead

5 rds. of Cindy

10 Ground to Overhead

COOLDOWN:

25 Floor Sweepers

50 Flutter Kicks

**Still no luck with the camera??**

12/08/2010

TACTICAL "L"

CF Spartanburg Workout of the Day (WOD)-Tuesday 12/7/10

400 m run

21 SDHP 95#/75#

15 Pullups

X3

COOLDOWN:

Max Box Jumps in 5 mins.

**Sorry vain kids, about the lack of pics.... we are having trouble getting the camera to charge, so I am trying to keep enough juice on it to get a board pic**

Posted on 12/08/2010 at 09:23 PM | Permalink | Comments (0) | TrackBack (0)

12/07/2010

CHRISTMAS WISHES

CF Spartanburg Workout of the Day (WOD)-Monday 12/06/10

**Courtesy of CrossFit Daytona***

3 Rounds

10 Deadlifts

8 Hang Squat Cleans

6 Push Press/Jerk

4 OverHead Squats

-No Rx'd weight, open to the athlete-

***Complete the WOD without resting the bar on the ground. There is a 20 burpee penalty administered each time the bar touches the ground. Burpees are completed at the end of the WOD as the clock continues to run. The bar may touch the ground during the deadlifts, but it must be "touch and go".***

Compare to 08/29/2009

Posted on 12/07/2010 at 12:42 PM | Permalink | Comments (1) | TrackBack (0)

12/05/2010

PLAYTIME

2011 is closing in fast and some great events to put your training into action are coming up. The Garage Games 2011 will be held the first weekend of February in Woodstock, GA. There are opportunities for individuals and team competitions. They are also hosting a few seminars on Friday. Registration is over half full already, so get signed up quick.

March 26, 2011 is the date of the Palmetto State O-Run. It's 4 miles of obstacles and challenges held near Florence, SC. Get your team of four signed up soon.

Posted on 12/05/2010 at 11:00 AM | Permalink | Comments (7) | TrackBack (0)

12/04/2010

WOFFORD TERRIERS

Congratulations to the Wofford Terriers in their win against Jacksonville St. in the FCS playoffs. Now ya' got either Georgia Southern or William & Mary. Either way......become Honey Badgers!

Posted on 12/04/2010 at 05:05 PM | Permalink | Comments (3) | TrackBack (0)

SCATTERED, COVERED AND SMOTHERED

There are some Range of Motion changes happening with HSPU along with Ring Dips. Here's a link for the HSPU.

Start practicing now and get a jump on these bastards!

CF Spartanburg Workout of the Day (WOD)-Friday

"NATE"

2 Muscle Ups

4 HSPU

8 KBS (70#/53#)

AMRAP in 20 mins. (Compare to 06/04/10)

Posted on 12/04/2010 at 04:49 PM | Permalink | Comments (0) | TrackBack (0)

12/02/2010

NO DUMPING

CF Spartanburg Workout of the Day (WOD)-Thursday 12/02/10

10-9-8-7-6-5-4-3-2-1

Ring Dips

Burpees

Push Press (95#/65#)

SDHP (95#/65#)

Kyle, from the 7 pm class, took one to the chin today......KA POW!

(Still, he grows an awesome beard)

Posted on 12/02/2010 at 11:26 PM | Permalink | Comments (4) | TrackBack (0)

12/01/2010

CF RULES OF CONDUCT

We need this posted at CFS....

Good rules for the CFS athletes to follow!

CF Spartanburg Workout of the Day (WOD)-Wednesday

Max Weighted Pull up

1-1-1-1-1

then

21-18-15-12-9-6-3

Row (calories)

Deadlift (225#/165#)

Squat Jumps

Posted on 12/01/2010 at 07:06 PM | Permalink | Comments (15) | TrackBack (0)

YOU vs. THE WHITEBOARD

CF Spartanburg Workout of the Day (WOD)-Tuesday

21-15-9

Front Squats (95#/65#)

Pullups

500m row