MAY 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.