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CF Spartanburg Workout of the Day (WOD)-Monday 01/31/2011

5 Pullups

20 Double Unders

# round = Squat Clean (135#/95#)

*example: Rd. 1- 5 Pullups, 20 Double Unders, 1 Squat Clean

Rd. 2- 5 Pullups, 20 Double Unders, 2 Squat Cleans

Posted on 01/31/2011 at 09:26 PM | Permalink | Comments (9) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Friday 01/28/2011

5 Pullups

5 Thrusters (135#/95#)

AMRAP 7 mins.

2 min. rest, then....

10 Box Jumps (24/20)

15 Wall Balls (20#/14#)

Rob Orlando Clean & Jerks 300#X3......DAMN IT, BOY!

I found this post on CF Wilmington's site. I think I have found my long lost this guy!

You’re Fat and It’s Your Fault; Part II – The Fellas Get Some Love

Posted 26 Jan 2011 in WODs

The Top 10 Reasons Guys Are Fat

10.) They do “endurance” sports. Over achieving at endurance sports shows the Alpha’s you’re weak. Your fat gut shows us all that your cortisol and stress hormones are elevated and you eat too many carbs to support your slow jogs and lazy bikes.

9.) They watch sports instead of playing them. Put the beer, chips and cheese dip down, push back your bar stool or get your fat arse off the couch and take up a sport. Or at least exercise (lift).

8.) They have Kashi (or Lucky Charms) and skim milk for breakfast and pasta for dinner. You remember what Charles said about the box, right? And no… Kashi protein cereals do not have protein. You have to get that from meat. Skim milk is bad for you. Once they’ve removed the fat, it becomes a high carb drink. You might as well drink soy milk.

7.) They drink lattes and mochios and other fru-fru drinks full of sugar. A typical drink at ‘Bucks can have over 300 cals from sugar. Get serious guys… you might as well go to a bar and order a flavored Vodka drink. While you’re there, go ahead and demand a little umbrella for it. What difference does it make? You’re fat… the girls, with their $150 hair cuts, won’t even notice you, much less you’re drinking a lame drink.

6.) They don’t follow a diet at all. They eat meals of pizza, burgers, fries, and anything else they choose and most all of it has bread washed down by beer. Most guys eat over 3500 calories a day and over half of it is from carbs/sugar. Guys, you don’t play sports and your exercise doesn’t burn enough calories to support your diet. Proof? When you look down, you can’t see your… ummmm, shoe strings.

5.) They don’t take time for themselves and relax. They don’t have to… they spend hours each week sitting on their fat butts watching sports and worse, stuff like Grey’s Anatomy that their bossy wife makes them watch. How about less time relaxing, more time doing stuff, eh fat boys?

4.) Their bench press, if they workout at all, is heavier than their dead lift. You have to use big muscles to elicit the release of strength building, fat burning hormones. In CrossFit, it’s just as bad… some skinny clown thinks he’s in shape because he can do double unders or a few ring dips and then promotes that crap as functional fitness, or worse, gymnastics. That stuff is sexy as hell… if you’re a ripped chick in a sports bra and booty shorts that can squat 250lbs or more. It’s weak and pathetic if you’re a guy that can only deadlift 250.

3.) They don’t sleep enough. The average American fat guy sleeps less than 7 hours each night. Sleep is just as important to your health as diet. One supports the other. Don’t get enough sleep and you’re sick. You’re inflammation and lymphocytes are chronically elevated. Your blood panels show that of a sickly person. Turn off the TV, blacken the room, play white noise, and take sleep supporting supplements.

2.) They spend too much time working or just being “busy”. Inverse to the lazy guy, the workaholic who never stops doing work and compromises everything healthy in his life, will be fat. If only skinny fat. Exercise (lift).

1.) They have to go straight home and not to the gym because their fussy wife makes them. And if they don’t compliment her new $150 hair cut she won’t fix him dinner and he’ll be forced to consume only chips and cake and beer.

Seriously, guys and girls are fat for the same reasons. I don’t care if you’re easily offended or not, the fact is, we are a nation of fat people. Our culture has become a place of accepting people and their behavior no matter what it is. Then, when it’s time to hold our own accountable, we allow them to blame others or an institution for it.

Fess up and own your actions. If you’re ok with being fat, be fat. Just don’t expect the tax dollars to take care of you when all the ailments related to the causes of your fat storage come checking in on your lazy butt.

If this and yesterday’s post offends you, you’re on the wrong website. The “feel good and no fault” CrossFit affiliate is just down the road. I’ve said it many times and it will not change… CrossFit Wilmington is where strong people come to train. CFW will always be a haven for Alphas to let it all hang out.

There’s no judgment here, only accountability. I get it from my members. If I act like a jack*ss, they’d leave me for another CF affiliate. They will always get it from me. Accountability can’t come without honesty. I’ve asked members to leave CFW because they were not serious about what we do. I tell them when they reach the point in their life when health and wellness is important, they are welcome back.

There is no compromise to the ethos this CrossFit Affiliate was forged around. Nothing is given here. You earn it. Your Mommy and Daddy can’t bail you out here. Whine about the workouts and you’ll get laughed at… probably by a badass woman that moves more weight than you.

Our strongest are humble and happy. They have a place to come and thrive without the weak minds interfering.

Posted on 01/28/2011 at 11:05 PM | Permalink | Comments (1) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Thursday 01/227/2011

9 SDHP (95#/75#)

15 Jumping Squats

21 Back Extensions


With several new athletes coming in and I personally have been getting a lot of questions froom the "non- Crossfitting" world. It's hard to explain CF in a sentence or even a few minutes. Refer your questions and critics to this post.......

(Let 'em know the only way to get a real feel for CF is to Cowboy Up and DO WORK!)

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Content graciously provided by

Posted on 01/27/2011 at 08:08 PM | Permalink | Comments (4) | TrackBack (0)


CF Spartanburg Workout of the Day (WOD)-Wednesday 01/26/2011

4 Power Cleans (135#/95#)

7 Burpee Box Jumps (24/20)

10 GHD Situps

13 Double Unders

*30 ABMAT situps*

*52 Single Unders*

AMRAP 20 mins.

Posted on 01/27/2011 at 12:01 AM | Permalink | Comments (1) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)- Tuesday 01/25/11

15 Thrusters (95#/75#)

15 Ring Dips

15 OHS (95#/75#)

15 Pullups


The Godfather speaks.......explicit language so put the kiddos to bed first. But I love the way he lays it out there!

Posted on 01/25/2011 at 11:10 PM | Permalink | Comments (3) | TrackBack (0)





Complete as many rounds as possible in 20 minutes of: 225/155 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood/1.5 pood Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

We saw a lot of athletes dig deep on the last 200 meter run as time was running down to get that final round complete, turning in sub-minute 200m times after all that work. That's what a hero WOD is all about.

Posted on 01/24/2011 at 09:48 PM | Permalink | Comments (0) | TrackBack (0)



Mikey and Ian showed the county what CrossFit athletes are all about this weekend at the Spartanburg County Prep Wrestling Tournament. Thier contributions led to Boiling Springs High School's second straight county championship, with the closet team 23 points behind them. Both made it to the championship match in their weight class!

Mikey won his third straight county championship. Here is what his coach had to say. "Mikey is one of the best kids I've ever had the chance to coach," Sater said. "He is a kid that is constanly trying to get better."

Of course all of us who have trained and worked out with Ian and Mikey know this to be true of both of them. Great job guys. Keep it up.

Peahuff, B. (2011, Jan 23) Bulldogs win county. Spartanburg Herald-Journal. Retreived from Photos by Alex C. Hicks

Posted on 01/23/2011 at 09:09 AM | Permalink | Comments (6) | TrackBack (0)


Dear ring dips... I hate you.

CF Spartanburg Workout of the Day (WOD) Friday January 21, 2011

10 Clean and Jerk (135/95)

15 Ring Dips

20 KBS (70/55)

X 3

Rest 5 minutes then:


Goblet Squats (70/55)

Push ups

Floor Sweepers (with bar from first part)

Score is total time minus the 5 minute rest period.

Alpha option- 155/115

Posted on 01/21/2011 at 09:28 PM | Permalink | Comments (0) | TrackBack (0)


CF Spartanburg Workout of the Day (WOD) Thursday 1/20/11

50 Hang Pwr Snatch (115#/75#)

Every minute on the minute (EMOM) 4 Burpees*

*begin with burpees

This MWOD may help some of you with the broken overhead position, which we see a lot of on the backswing of the kipping pullup.

Posted on 01/21/2011 at 09:00 PM | Permalink | Comments (0) | TrackBack (0)


Without ME there is no tEaM

CrossFit Spartanburg wants to hear from you. Print off this Athlete Profile and complete the information. Put your completed form in the Athlete Profile box at the gym. Each month an athlete will be randomly selected from the profiles and featured on the website. It is you and your success that bring people to CFS. Be proud of what you have done and let others know. And of course, the selected athlete will win a little swag for their contribution.

And of course, by submitting the information, you give CFS consent to use your information.



CF Spartanburg Workout of the Day (WOD)-Wednesday 1/19/11

10 Wall Climbs

10 Toes to bar

20 Box Jumps


Doing a new movement today got into some of your heads. Sometimes ya' gotta' embrace the pain, check your guts and get angry.....

Bart Scott brings intensity and well placed anger to the NY JETS! J-E-T-S

Posted on 01/19/2011 at 10:59 PM | Permalink | Comments (0) | TrackBack (0)


CF Spartanburg Workout of the Day (WOD)-Tuesday 01/18/11

On Jan. 9, 2011 a gunman shot and killed 6 people in Tuscon, AZ. Among those killed were 9 yr. old Christina Taylor Green. A fireman that responded to the scene programmed a WOD in memory of this little girl. TODAY, WE DO WORK TO HONOR HER........


9 Pullups

9 Squat Clean (135#/95#)

9 KBS (70#/55#)

9 Toes to Bar

9 Push Press (135#/95#)

9 Burpees

AMRAP 20 mins.

Posted on 01/19/2011 at 10:11 PM | Permalink | Comments (3) | TrackBack (0)


CF Spartanburg Workout of the Day (WOD) aka "Paleo Test In/Out -Monday 01/17/11

Paleo contenders it's time to get ya' mind right and do work with the diet. This was the strength componet and the mile run. You will repeat this WOD in March! DO WORK!

1 RM Back Squat


1 Mile Run

Posted on 01/19/2011 at 09:38 PM | Permalink | Comments (0) | TrackBack (0)



Our Paleo Challenge 2.0 starts tomorrow. Make sure you get everything you need to have completed turned in. Tomorrow's WOD is our test in/out physical assessment.

Clean out your kitchens! Bring any unopened packages to the gym and we will take a donation to the local food bank. Throw away the rest. You know if it's there you will eat it.

Posted on 01/16/2011 at 02:09 PM | Permalink | Comments (3) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Friday 01/14/11

"Dirty 30"

30 reps of each:

Wall Ball (20#/14#)

Box Jumps (24/20)

Hang Clean & Jerks (95#/75#)

GHD (or 60 situps)

KBS (70#/55#)

SDHP (95#/75#)

Team Rogue VS. Again Faster at lake Tahoe. Several events tested some of the top CF athletes....pretty cool!

Posted on 01/15/2011 at 01:40 AM | Permalink | Comments (0) | TrackBack (0)


CF Spartanburg Workout of the Day (WOD)- Thursday 01/13/11

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor




Ring Dips


Compare to Mar. 24, 2010 MEAN STREETS

Posted on 01/15/2011 at 01:05 AM | Permalink | Comments (0) | TrackBack (0)


CF Spartanburg Workout of the Day (WOD)-Wednesday 01/12/11

10 KB Front Squats 35#/25#

10 KB Clean & Jerks

AMRAP 15 min.

Posted on 01/15/2011 at 12:37 AM | Permalink | Comments (0) | TrackBack (0)




We expect to see workout results in comments section!

Home WODs: Post results to comments.

AMRAP in 20 minutes, 20 walking lunges, 20 situps, 20 pushups, 20 squats

Tuesday's home WOD: Max rep HSPU then Tabata push-ups, sit-ups, squats, burpees. 8 rounds of each exercise. Score lowest tabata round in each exercise.

Keep the photos coming.

Posted on 01/09/2011 at 02:50 PM | Permalink | Comments (39) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Friday 01/07/11

1 Clean & Jerk (155#/115#)

1 rd. of Cindy

2 Clean & Jerks

1 rd. of Cindy

3 Clean & Jerks

1 rd. of Cindy

....continue this until

10 Clean & Jerks

1 rd. of Cindy

Posted on 01/07/2011 at 11:27 PM | Permalink | Comments (1) | TrackBack (0)


CF Spartanburg Workout of the Day (WOD)-Thursday 01/06/11

Front Squat- 15 minutes to find 1 rep max

Compare to THIS YOU'LL NEED LATER (01/25/10). The most previous Front Squat max had no pic of the board.


8 Chest to Bar Pullups

8 Back Squats (135#/95#)

8 Burpees over the Bar

AMRAP 15 mins.


Paleo Challenge 2.0

There will be an information meeting at 11 am tomorrow morning (Saturday). Other information meeting times covering the same info will be available next week.

Posted on 01/07/2011 at 10:22 AM | Permalink | Comments (2) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)- Wednesday 01/05/11


Deadlifts (185#/115#)


Jumping Squats

ALPHA Option: 225#/185# both w/ a vest

COOLDOWN: 4 rds. L sits

4 rds. of plank holds

A couple of us decided to go 315# on the DL.....Justin and AJ decided to also wear a vest! Cayce decided to to go Male Alpha @ 225# with a vest!

Posted on 01/05/2011 at 10:38 PM | Permalink | Comments (1) | TrackBack (0)


CF Spartanburg Workout of the Day (WOD)- Tuesday 01/04/11

5 OHS (95#/75#)

7 Toes to Bar


AMRAP 15 mins.

ALPHA Option- 135#/95#

COOLDOWN: 20 Barbell Rollouts

Glenn was in Auburn, AL. last Thursday and Friday. Crossfit on the Plains meet Glenn Adcock! They saw the conservative CF athlete on Thurday but Friday they were awakened to the primal animal that we know as Dr. G, as he drops the "F" bomb during a WOD! Nice! Glenn said the owners and athletes were awesome. Crossfit on the Plains,thank you for not kicking him out. DOIN' WORK nationwide!

Posted on 01/05/2011 at 10:11 PM | Permalink | Comments (9) | TrackBack (0)



Paleo Challenge 2.0 is set to start January 17th and run for seven weeks, ending March 7th. This will be a team challenge, so a few things will change from the last one. Rules and guidelines are forthcoming.

We are still waiting for the photo submissions in the Paleo Picture Challenge. Get them in to win a copy of "The Paleo Diet Cookbook." That might come in handy on January 17th.

There has been a request for a re-order of black hoodies. The order form and money bucket are at the gym. Orders will be taken until Jan 14th.

Garage Games 2011 is looking for volunteers, and we still have some room in our on-site cabin. They take care of their volunteers very well, so get signed up if you can. If you are not competeing this is a great chance to watch and work with some elite Crossfitters, maybe even the world's fittest man or woman.

Posted on 01/04/2011 at 06:15 AM | Permalink | Comments (5) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Monday 01/03/11

20 KBS-70#/53#

11 Burpees

20 OH Lunges-45#/35

11 Burpees

20 Pullups

11 Burpees

20 Cal. Row

11 Burpees

20 Pushups

11 Burpees

For those of you who were new to the Hypoxic Training that we did for a cool down today. Click on the link to read a little about it. You will probably see a little more of this in the future.

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