© 2019 CrossFit Spartanburg

MAY 2011

May 1, 2011

05/31/2011

JOHN HENRY

CFS WOD WEDNESDAY June 1, 2011

20 Deadlifts (255/165)

800 meter run

20 Sledgehammer hits

800 meter run

X2

 
 

    
    
    
    








  



 

Posted on 05/31/2011 at 10:06 PM | Permalink | Comments (2) | TrackBack (0)

05/30/2011

On the Turning AWAY

CFS WOD Tuesday May 31, 2011

 

7 Rounds for time of:

6 Front Squats (185/115)

10 Box Jumps (24/20)

  
 

 

 

 

 

    
    
 
 

Posted on 05/30/2011 at 08:15 PM | Permalink | Comments (6) | TrackBack (0)

05/27/2011

Memorial Day Hours

The gym will be open 8am-11am only on Monday. Murph kicking off at 9 if we have any takers.

CFS WOD Monday May 30, 2011

Open Gym or "Murph"

It does not matter if you are stonger or faster, for herein lies true strength and courage:  

"ABOVE SELF FOR OTHERS"

    
   

NATE- POST YOUR TIME TO COMMENTS

Posted on 05/27/2011 at 08:55 PM | Permalink | Comments (4) | TrackBack (0)

05/26/2011

Simple Maddness

20 minute AMRAP with 3 options:

Normal:
3 HSPU
5 Pullups
10 Squats
5 Burpees

Alpha:
3 HSPU on plates (45/25)
5 Chest to bar pullups
10 Jumping squats
5 Burpees over a box (30"/24")

Honey Badger:
3 Ring HSPU
5 Hips to bar pullups
10 Pistol squats (5 each leg)
5 Burpees over the pullup bar (high bar for men, low bar for women)

Each round successfully completed is worth 1 point for normal, 2 points for alpha, and 4 points for honey badger.  Score = (rounds x points) + partial rounds.
Example: Athlete completes 10 full rounds at alpha option level, and finishes their HSPU and 2 C2B.  Their score would be (10 x 2) + 3 HSPU + 2 C2B = 20 + 5.

After this madness, there is a 5 minute rest period during which each athlete must assemble either a 65 or 45 lb bar.

    
    
   








 

Posted on 05/26/2011 at 08:16 PM | Permalink | Comments (6) | TrackBack (0)

05/25/2011

SANDBOX CANDY

CFS WOD Thursday May 26, 2011


10-8-6-4-2 
Deadlifts (150% of BW) 
Squat Cleans (100% of BW) 
Push Press (75% of BW) 
***Only one bar can be used. The time it takes to switch loads is included in the score.***

 

 

Posted on 05/25/2011 at 08:00 PM | Permalink | Comments (1) | TrackBack (0)

05/24/2011

MOONSHINE

CFS WOD Wednesday May 25, 2011

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

Power Cleans 135/95

Push Press

*5 min rest*

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

Thrusters 95/65

Pullups

   

  
  

 

Posted on 05/24/2011 at 08:00 PM | Permalink | Comments (11) | TrackBack (0)

05/23/2011

UNWIND IT

CFS WOD Tuesday May 24, 2011

50 Mountain Climbers

15 Toes to Bar

50 Reverse Jump Rope (singles)

25 Ab Mat Situps

300m row

X3

      
    
 





 



Posted on 05/23/2011 at 08:49 PM | Permalink | Comments (2) | TrackBack (0)

The DOC Complex

CFS WOD Monday May 23, 2011

DOC COMPLEX: 20 min. AMRAP
Start with a dumbbell in each hand in the standing hang position. First movement is squat, DB to the floor, feet kick back in "Up" push up position. Next movement is down, shoulders to DB and up followed by renegade row right then left. Feet back up under shoulders then deadlift/stand up back to hang position. Then hang squat clean DB to box step up on each leg with DB still racked. Once down off the box, Push Press, DB and brought back down to hang position and the rep is completed. (40#,24 in/30#,20 in)

  

   

    
    






 

Posted on 05/23/2011 at 07:18 AM | Permalink | Comments (1) | TrackBack (0)

05/21/2011

EdgeFit 5k & Challenger

Our redcoat friend in Rutherfordton is hosting a big event on June 25th. The price goes up if you don't register early, so go here for more information.

The venue looks awseome, and it is a chance to get out and put your training to the test. 

 

Posted on 05/21/2011 at 09:20 AM | Permalink | Comments (0) | TrackBack (0)

05/19/2011

PUSH AND PULL

CFS WOD FRi May 20, 2011

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

Dumbbell Hang Squat Clean Thruster (40/30)

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

Renegade Rows**

        **renegade row being a push-up on your dumbbells followed by a right arm row then a left arm row (1rep).  Shoulders touch the DBs at the bottom of the rep.

 

05/19/2011

CAN YOU FEEL THAT

CFS WOD THURS May 19, 2011

3 HSPU

6 Slam Balls

9 Wall Balls

12 KBS 70/55

25 Double Unders

X10

 
  
  


  


 

Posted on 05/19/2011 at 06:33 AM | Permalink | Comments (0) | TrackBack (0)

...I don't even know her!

CFS WOD WED MAY 18, 2011

1-1-1-1-1

Thruster (work up to 1 RM)

then, 3 rounds for time of:

30 OHS with plate (45/35)

200 m run

30 reverse lunges holding plate

 

   
   
   
  

Posted on 05/19/2011 at 06:18 AM | Permalink | Comments (2) | TrackBack (0)

05/17/2011

Bakon Vodka

CF SPARTANBURG WOD TUES MAY 17, 2011

2007 CF Games WOD
1000 meter row
Then
25 pullups
7 push jerks 135/95
X5

   

   

 

 

 

Posted on 05/17/2011 at 09:54 PM | Permalink | Comments (5) | TrackBack (0)

CHECK YOUR SIX

CF SPARTANBURG WOD MONDAY MAY 16, 2011

 

PARTNER WOD

400m run/Double Unders

400 run/Wall Ball

400m run/Pullups

400m run/Pushups

*while one athlete runs, the

other works for max reps then

swaps roles

**runner dictates duration of

work**

 

Score total time to complete

and reps



 

Posted on 05/17/2011 at 04:47 PM | Permalink | Comments (0) | TrackBack (0)

NIGHTMARE ON PINE STREET

CF SPARTANBURG WOD FRIDAY MAY 13, 2011

400 M Run 

21-15-9                                   

Burpee Snatch (75/55)   

Toes to Bar 

400 M Run

 
 

Posted on 05/17/2011 at 04:36 PM | Permalink | Comments (1) | TrackBack (0)

05/13/2011

UNKNOWN HINSON

CF SPARTANBURG WOD THURSDAY MAY 12, 2011

 Based on your 1 RM Clean and Jerk;

subtract 40# then do a C&J adding 5#

every attempt until failure

then…

40m sprintsX8 (1 min rest btwn sets)



 

Posted on 05/13/2011 at 08:41 PM | Permalink | Comments (0) | TrackBack (0)

The Good Doctor

A Nation of “Pansies”?


I’m not sure the issue is a question any more. I believe now it is a statement. We are a nation of pansies. No. Not the beautiful flowers people plant in the spring kind of pansies. Our country is fast evolving into a nation full of pasty, doughy, soft, whiny, entitlement minded sissies with no immune system. Some of this is political and I’ll not address any politics here so as not to “O”-fend anyone.

What I do want to address is this rising fear that people have of our natural environment. You can see it everywhere you go. We have declared “Germ” warfare and as a result we are building a weaker human. Everywhere you go you can see the weapons we use to fight this battle. Gigantic bottles of alcohol based antibacterial lotions loaded with chemicals designed to kill all these evil germs and save us. Teachers everywhere chasing their students down the hall, “prrrt prrrt prrrt prrrt”, squirting this stuff in their hands so that they don’t get an evil germ on them. God forbid. Go to any store and look on the shelves. Lotions, wipes and sprays abound. All designed to save us from “getting sick”.

We have a wonderful system inside of us called our immune system. It has one job. Keep you from getting sick. However in order to accomplish this task your immune system has to train. Just like a soldier in the Army, your immune system must do small battles with “germs” (read bacteria and virus’) in order to prepare itself for any big battles when and if they arise. Imagine taking several thousand new infantry recruits fresh out of high school or college and throwing them straight into a major battle without ever having trained, fired a weapon, studied tactics or worked together. How long do you suppose they would last? Not very long. Babies are being born and are not getting any passive transfer of antibodies from their mother’s colostrum and milk. Why? The moms have no antibodies to pass on to them because their immune systems have been sheltered.

By not letting ourselves be exposed to our environment and our world we are depriving our immune systems of this valuable training. Our blood cells that are supposed to protect us have no idea what they are looking for and what a serious threat looks like. As a result, our efforts to protect ourselves from becoming sick, have the exact opposite effect. These things don’t protect us. They make us more vulnerable. You can go to your family doctor and see these people lined up for a “Z”-pack every time they get the damn sniffles and run a fever. Hey braniac! A fever means your body is mounting an attack and an immune response! Let it do its job!

Now it is my duty to tell you that I am no people doctor and don’t want to be. I can’t imagine my day filled with listening to fat people whining about ailments they brought on themselves. I also feel it is my duty to tell you that if I drop food on the floor, I pick it up and eat it. I wear shoes only when I have to. I seldom worry about washing my hands when I eat (visible poo on my hands/fingers will bring about the exception). And I am not afraid to shake hands and contact my fellow men/women. And as a result I almost never get sick. Anything that gives me the sniffles will kill most ordinary people. I’ve gutted a bull elk, leaned back onto his dead carcass and ate a full MRE with his blood still on my hands. I believe it only made me harder to kill.

So my advice to you guys is this…

Eat the food off the floor, work out bare footed whenever possible and don’t be afraid to shake hands with your fellow man. Vaccinate yourself and give your immune system a boost by interacting with the world around you. Otherwise when the zombies do attack they will be able to take most of society down with a strawberry, two peanuts and a straw full of pine pollen.

Get dirty and play dirty.

Dr. G

 

Posted on 05/13/2011 at 12:51 PM | Permalink | Comments (8) | TrackBack (0)

05/12/2011

FILL IN THE BLANKS

CF Spartanburg WOD Wednesday May 11, 2011

10 KBS 70/55

10 Squats w/KB in rack-right

25 yd Farmers Walk in rack-rgt

10 KBS 70/55

10 Squats w/KB in rack-left

25 yd Farmers Walk in rack-lft

X3

*45 sec rest between rds.

 


 

Posted on 05/12/2011 at 01:00 PM | Permalink | Comments (1) | TrackBack (0)

HAMMER

CF Spartanburg WOD Tuesday May 10, 2011

"Hammer"

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

 

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

   
  

Posted on 05/12/2011 at 12:46 PM | Permalink | Comments (0) | TrackBack (0)

05/09/2011

Justa Swingin'

CF SPARTANBURG WOD MONDAY MAY 9, 2011

Max American KBS (70/55)

Then

400 m run 
50 walking lunges
50 double unders
400 m run 
40 walking lunges 
40 double unders 
400 m run
30 walking lunges
30 double unders
400 m run
20 walking lunges
20 double unders
400 m run
10 walking lunges
10 double unders

 

05/09/2011

RECIPROCITY

CF SPARTANBURG WOD FRIDAY MAY 6, 2011

"Moore"

AMRAP 20 Mins.

1 Rope Climb

400 M Run

MAX HSPU

Score total number of HSPU

In memory of IMPD Officer David Moore, who died on January 26, 2011 from gunshots received in the line of duty.

 

   
   

  


 

Posted on 05/09/2011 at 08:43 PM | Permalink | Comments (5) | TrackBack (0)

05/08/2011

SUPER MOMS

Greg Glassman, founder of Crossfit, has described the women of our community as the leaders of the movement.  These "super soccer moms" are responsible for building our client base just by being a general bad-ass.  Other moms see what our moms do, and want to do it too. 

Since today is Mother's Day, I wanted to take the time to thank all our CFS moms (and future moms) for all they do for our community.  Your participation in Crossfit opens up the lifestyle to everyone.  The easiest way to illustrate this fact is to let some "stud" from the globo-gym know that a soccer mom can snatch more than he can, jump higher on a box, and do more pull ups...the next thing you know this "stud" is trying Crossfit. 

CFS has a special super mom, that many of you know.  Her story is one of courage, love, and faith.  Her example for all of us is beyond words.

Ping H is a regular in the afternoon classes.  She has a strong fitness background and she hit the ground 

running with Crossfit.  Ping tells her story much better than I could (taken from her facebook page):


I was married to a wonderful man who gave me everything a woman could want. His name was Chris Hollifield. On July 2, 2010, he was killed in an underwater explosion while working on an oil platform off the coast of Louisiana. I was 6 months pregnant with our very first child. Chris was 33 years old. 

People who know me would describe me as independent and strong willed. I care alot about those I love. Right now, I am living day to day trying to take care of myself and our unborn child, due Oct. 3rd. His name will be Tanner Christopher Hollifield. 

There are many things I learned after losing Chris so unexpectedly. Live your life to the fullest. Live everyday like it's going to be your last. Say "I love you" like they will never hear them from your lips again. Cherish life because you just never know when it's your time to go. And most of all, trust in God that He does things for a reason, even if that reason doesn't make up for the pain. I refuse to feel sorry for myself. I just know that there's an angel watching over me, and my beloved's legacy lives on through our son.


So this Mother's Day is Ping's first official one, and we wish her a very happy one.  Tanner has got big shoes to fill, but he has got a "super mom" getting him ready.  

Ping is preparing to compete (again) in  the Carolina Supernatural in June.  She also has her own photography studio.

Happy Mother's Day 
 

Posted on 05/08/2011 at 07:10 AM | Permalink | Comments (3) | TrackBack (0)

05/06/2011

Quit Sniffing Glue

CF SPARTANBURG WOD THURSDAY MAY 5, 2011

"DIANE"

21-15-9

Deadlift (225/155)

Handstand Push ups

  

 

Posted on 05/06/2011 at 11:07 AM | Permalink | Comments (3) | TrackBack (0)

05/05/2011

Draft Pick

CF SPARTANBURG WOD WED MAY 5, 2011

3 Squat Clean & Jerks
EMOM for 7 minutes
@70% of 1RM

Then

Tabata Row for a full eight rounds. Your goal is to reach 1000 meters. 1 burpee penalty for every 5 meters under 1000.


   


 

Posted on 05/05/2011 at 11:14 AM | Permalink | Comments (0) | TrackBack (0)

05/03/2011

Numerophobia

CF SPARTANBURG WOD TUES MAY 2, 2011

1-1-1
Bench press- work up to 1 RM

Then:

200 Russian KBS (70/55)
E3MOM do 5 Burpees

  

  

 
 

Posted on 05/03/2011 at 08:41 PM | Permalink | Comments (0) | TrackBack (0)

05/02/2011

Affiliate Team Honey Badgers

We qualified for regionals are are trying to nail down which 6 athletes we're taking. We need any interested athletes to e-mail or text Brett bwlukas@shermancollege.net or 484-880-5189. Nothing is set in stone at this time, but we'll probably use standing in the open as the deciding factor if we have an excess of people interested. We just want people to know that we need more athletes (especially males) to sign up.

 

Posted on 05/02/2011 at 09:27 PM | Permalink | Comments (3) | TrackBack (0)

Judith 13:18

CF SPARTANBURG WOD MON MAY 2, 2011

Perform the following 5 movements for one minute each for max reps. Rest 1 minute. Repeat for 3 total rounds. Score total reps.

KB SDHP (70/55)
Sandbag get-ups
Double unders
Pull ups
Power cleans (135/95)

    



 
 

Posted on 05/02/2011 at 09:19 PM | Permalink | Comments (0) | TrackBack (0)

Schedule Change

There will be no 5:00 am classes until further notice.

 

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