© 2019 CrossFit Spartanburg

JUNE 2011

June 1, 2011

06/30/2011

HELLo Weekend

CFS WOD Friday July 1, 2011

“MISH MOSH” 1 round of Kelly 3 rounds of Cindy Grace rx'd 3 rounds of Cindy *Alpha Option* then...you have 5 minutes to establish a 1RM clean. Kelly- 400 m run, 30 box jumps, 30 wall balls Cindy- 5 pull ups, 10 push ups, 15 air squats Grace- 30 clean and jerks (135/95)

    

 

Posted on 06/30/2011 at 06:45 PM | Permalink | Comments (3) | TrackBack (0)

SPARTAN REGIMENT

The name Spartanburg is believed to be derived from the Spartan Regiment, which was formed in this area in 1776.  The regiment served with distinction throughout the American Revolution.  In J.B.O. Landrum’s History of Spartanburg County it reads that the people of this area "Were indeed a Spartan people, and were willing to sacrifice their lives, if necessary, to meet all the difficulties which surrounded them.

 

THE GYM WILL BE CLOSED, MONDAY JULY 4TH

 

Posted on 06/30/2011 at 09:58 AM | Permalink | Comments (2) | TrackBack (0)

06/29/2011

Hair today, gone tomorrow?

CFS WOD Thursday June 30, 2011

21 Deadlifts (225/155)

50 Air Squats

21 Push Press (135/95)

15 Deadlifts

50 Air Squats

15 Push Press

9 Deadlifts

50 Air Squats

9 Push Press

*use only one bar to complete workout

   
  
    

Can't find a picture of the board anywhere, I will find you someone to blame.




 

Posted on 06/29/2011 at 06:33 PM | Permalink | Comments (11) | TrackBack (0)

06/28/2011

K9 IGOR

CFS WOD Wednesday June 29,2011

"K9 IGOR"

 

 
 

In memory of K-9 Igor, who served the citizens of Spartanburg county faithfully for seven years at the side of his handler, Nate Cantrell.

"Non Solus"

End of Watch: 06/20/2011

10 OHS (135/95)

20 Over the Bar Burpees

40 Wall Balls (20/14)

60 Calorie Row

80 Abmat situps

100 Double Unders

Posted on 06/28/2011 at 05:45 PM | Permalink | Comments (18) | TrackBack (0)

06/27/2011

UP THIS HILL AND DOWN

CFS WOD Tuesday June 28, 2011

5-10-15-20-15-10-5

Pushups

Pullups

KBS 70/55

 

COOLDOWN:

Tabata Ring Dips 4 rds.

TabataSledge Hammers 4 rds.

  


  

 



 

Posted on 06/27/2011 at 08:37 PM | Permalink | Comments (15) | TrackBack (0)

06/26/2011

Hanging with Kevorkian

CFS WOD Monday June 27th, 2011

Suicide Sprints

x8

then...

21-15-9

Calorie Row

Dumbbell Thruster (50/30)

    



 

Posted on 06/26/2011 at 06:19 PM | Permalink | Comments (16) | TrackBack (0)

06/23/2011

Wedding Bells

CFS WOD Friday June 24, 2011

"300"

25 pull ups
50 deadlifts 135/95
50 push ups
50 box jumps 24/20
50 floor wipers 135/95 (plate-floor-plate=1 rep)
50 single arm kettlebell clean and press 35/25
25 pull ups

Compare to Beef Jerky and Muscle Milk

Coach Matt gets married tomorrow down at the beach, then off on a honeymoon cruise with the new Mrs. Anderson.  Have fun and congratulations. 

 
 

    
    
 
Mr. and Mrs. Anderson.  Congrats





 

Posted on 06/23/2011 at 09:19 PM | Permalink | Comments (10) | TrackBack (0)

06/22/2011

K9 DIEZEL

Crossfit Spartanburg Workout of the Day (WOD)-Thursday 06/23/2011

"K9 DIEZEL"

In memory of K9 Diezel who died in the line of duty.  

Diezel served the Spartanburg County Sheriffs Office and was handled by Steve Henderson. This WOD is to honor his courageous and faithful service to the citizens of this county.      

                                                                   "Non Solus"

End Of Watch: 05/15/2010

800m run

21 Power Cleans 155#/115#

21 Box Jump Overs 24/20

200m carry with 135# in front or back rack

15 Power Cleans

15 Box Jump Overs

200m Carry

9 Power Cleans

9 Box Jump Overs

200m Carry

800m run

     

     

 

Posted on 06/22/2011 at 06:44 PM | Permalink | Comments (12) | TrackBack (0)

06/21/2011

DON'T CALL IT A COME BACK....

Crossfit Spartanburg Workout of the Day(WOD)-06/22/2011-Wednesday

*Today is the athletes choice. Pick your poison, the lesser of two evils*

400m run

Back SquatX30 (135/95)

400m run

Front SquatX20

400m run

OHSX10

400m run

or......

15-12-9

Thrusters (135/95)

Muscle Ups

 
    



 

Posted on 06/21/2011 at 11:08 PM | Permalink | Comments (8) | TrackBack (0)

06/20/2011

TURN THAT FROWN UPSIDE DOWN

CFS WOD Tuesday June 21, 2011

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

Power Cleans @ 75% of BW

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

HSPU

end with 100 Double Unders

 

06/20/2011

Another Relaxing Weekend

CFS was busy again this weekend.  This is our "season."  Time to get out and find something to do in the heat and humidity to show off what you've worked so hard on all year.  The upcoming weekend offers even more chances, so GO!

Cayce W and Matt Mc got their Level 1 Cert this weekend at Crossfit Charlotte.  They both coach high school athletes, and I'm sure those athletes will benefit from it. And judging from the picture looks like Matt made a buddy while he was there.

 

Nicole attended the 1st Palmetto Silverback Invitational at Carolina Crossfit Saturday.  It was an olympic lifting meet.  The snatch and clean and jerk were the only two lifts performed.  She pr'd on both. Nice work.

 
 

Now its your turn...

The Edgefit Challenger is this Saturday, The Spartan Race is Saturday and the New Primal Games are Saturday.

Marty is running a 1/2 marathon in Charlevoix, MI this coming weekend.  Hayden and I are competing in the New Primal Games, and we have room for more.

If you have any questions about these events or any other upcoming events please let me know.  Get some folks together and get to work.  There are some mud runs coming up, the Greenville Games has two events left this summer and the Garage Games has some awesome events coming up over the next few months.  All of this just to get you ready for Fight Gone Bad 6 in September.

Posted on 06/20/2011 at 04:27 PM | Permalink | Comments (10) | TrackBack (0)

06/19/2011

Yokozuna

CFS WOD Monday June 20, 2011

Sumo Deadlift

1-1-1-1-1

Work up to 1 RM

then:

AMRAP 20 minutes 

5 pushups

10 GHD situps

15 GHD back extensions

5 KBS* (70/55)

    *add 5 KBS every round

   
  


 

Posted on 06/19/2011 at 07:54 PM | Permalink | Comments (8) | TrackBack (0)

06/18/2011

SUPERMAN CHALLENGE

The new Crossfit Spartanburg Superman Superwoman Superathlete t-shirts are in.  They are $20, but always willing to take advantage of your lust for free shirts, a challenge is in order.    


 

The best superman pose picture will win a free shirt.  The pose, location, and overall superman"ness" of the picture will determine the winner.  Now get out there and stand for TRUTH and JUSTICE.

 

 

Posted on 06/18/2011 at 05:00 PM | Permalink | Comments (3) | TrackBack (0)

06/16/2011

DRAPER LINE SNATCH

CFS WOD Friday June 17, 2011

Deadlifts

5-5-5 @ 80% of 1RM

then:

Men:  Move 7,000 lbs from the ground to overhead.

Women:  Move 5,000 lbs from the ground to overhead.

***The weight must start and return to the ground each time.  Clean & Jerk, Clean & Push Press, Snatch...just get it from the gound to locked out overhead.***

 

 

Posted on 06/16/2011 at 08:46 PM | Permalink | Comments (6) | TrackBack (0)

06/15/2011

K-9 Chaos

CFS WOD Thursday June 16, 2011

Max rep push ups
(can only rest in plank)
Then:
Complete the following for time
800 m run
15 pullups
200 m farmers carry (70/53)
200 m run
20 pushups
3 15 yard suicide sprints
20 situps
15 burpees
400 m run

  

Posted on 06/15/2011 at 10:08 PM | Permalink | Comments (5) | TrackBack (0)

06/14/2011

Up a Creek with no Paddle

CFS WOD Wednesday June 15, 2011

Crossfit Games 2011 
Regional WOD 1

1000 m run
30 HSPU*
1000 m row

*additional hspu standard for regionals- ab mat between two 45lbs plates. Plates and mat must touch wall, feet between hands. Both feet on wall when arms are locked out

   

  

Posted on 06/14/2011 at 08:40 PM | Permalink | Comments (6) | TrackBack (0)

RUMBLE BY THE RIVER 2011

WE HAD A GREAT TIME AT RUMBLE BY THE RIVER, CROSSFIT INCEPTION PUT ON A GREAT EVENT.  AWESOME JOB ZO AND MARTY.

 

Posted on 06/14/2011 at 01:41 PM | Permalink | Comments (1) | TrackBack (0)

06/13/2011

C.C. Rider

CFS WOD Tuesday June 14, 2011

AMRAP 5 MINS

BURPEE BOX JUMPS (24/20)

3 MINS REST

AMRAP 5 MINS

*SQUAT CLEAN THRUSTER WALKS (135/95)*

3 MINS REST

AMRAP 5 MINS

CALORIE ROW

    *SQUAT CLEAN THRUSTER , WALK 5 STEPS WITH BAR OVERHEAD = 1 REP*

      
    
    






 

Posted on 06/13/2011 at 09:14 PM | Permalink | Comments (6) | TrackBack (0)

06/12/2011

DON'T HOLD YOUR BREATH

CFS WOD Monday June 13, 2011

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

    
    

 

 
COMPARE TO MARCH 2010

Posted on 06/12/2011 at 08:00 PM | Permalink | Comments (32) | TrackBack (0)

06/09/2011

☣AMANDA MILLER☣

CFS WOD FRIDAY JUNE 10, 2011

"AMANDA"

Three rounds, 9-7- and 5 reps, for time of:  

Muscle-up
135/95 pound Squat snatch

 

 

   

 

Rob from Triple Crown Crossfit dropped in for a visit.  Thanks for coming in, way to work!

 

06/08/2011

Beach Ball

CFS WOD THURSDAY JUNE 9, 2011

1-1-1-1-1
Back Jerk
Work up to 1RM
5 min rest then:
800 m run with med ball
3 min rest then:
HSPU
EMOM +1
increase one rep each minute until failure.

 
   


 

Posted on 06/08/2011 at 08:23 PM | Permalink | Comments (1) | TrackBack (0)

06/07/2011

Plate Tectonics

CFS WOD Wednesday June 8, 2011

20 OH Plate Swings (45/35)

20 OH Lunges

20 Plate SDHP

200m run

20 OH Plate Swings 

20 OH Plate Lunges

20 Plate SDHP

400m run

20 OH Plate Swings  

20 OH Plate Lunges

20 Plate SDHP

800 m run

    

    

     


 

 

 

 

 

 

 

 

 

 

 

A DOOZY OF A FINAL WOD FOR LEIGHA. 

SO TELL US; HOW DID CFS CHANGE YOUR LIFE?

  

 

 

Posted on 06/07/2011 at 07:52 PM | Permalink | Comments (8) | TrackBack (0)

06/06/2011

REEBOK BACK

CFS WOD Thursday June 7, 2011

Complete the following in any sequence for time:

100 chinups (inverted grip)

100 pushups

100 abmat situps

100 jumping slam balls (15/12)

According to Rick Ross, Reebok back.

 

 

 

 

 

 

 

 

 

 

 

  
     

  
    

Marty works out so hard, it makes the baby tired.




 

 

 
 

Posted on 06/06/2011 at 08:16 PM | Permalink | Comments (2) | TrackBack (0)

06/05/2011

The Weighted Expression of Human Anatomy

CFS WOD Monday June 6, 2011

"SQUAT COMPLEX"

Complete as many rounds as possible in 20 minutes of the following (115/75)
15 Back Squats
15 Step Ups (20 inch box male/female)
15 Jumping Squats
15 lunges (bar on back)
*each time the bar is put down, athlete must complete a 200 meter run

 
    
    






 

Posted on 06/05/2011 at 12:48 PM | Permalink | Comments (9) | TrackBack (0)

06/04/2011

SUMMER 'STACHE

 
THE 9AM SUMMER CLASSES START BACK MONDAY, 6 JUNE.

THEY WILL BE OFFERED MONDAY THRU FRIDAY.

Posted on 06/04/2011 at 09:06 AM | Permalink | Comments (0) | TrackBack (0)

06/03/2011

PAY TO PLAY

 
My time aint worth much, but if you do not pay your monthly dues by the 10th of each month it is, at the very least, quantifiable for you.

Go ahead and add $15 to your dues if you have not spoken to me about paying after the 10th. Please understand that multiple deposits and trips to the bank cost the gym money, which in turn will cost you money.

Thank you

Posted on 06/03/2011 at 02:39 PM | Permalink | Comments (1) | TrackBack (0)

06/02/2011

WHITE SHIRTS & RAIN

CFS WOD Friday June 3, 2011

AMRAP 5 minutes

Double Unders

Then:

400 m run

15 muscle ups

400 m run

12 muscle ups

400 m run

9 muscle ups

400 m run

    *Alpha Option- 21.15.9 on muscle ups flash hands at bottom

    *Scaled Option 9.6.3 on muscle ups

 
    

    
 

 

 

 

 

Posted on 06/02/2011 at 09:01 PM | Permalink | Comments (0) | TrackBack (0)

06/01/2011

THOSE ARE SOME BEEFY SHOULDERS

CFS WOD Thursday June 2, 2011

Push Press: 3 reps every 90 seconds for 7 rounds

then..

15-12-9

Right Arm KB Clean & Jerk (55/35)

Left Arm KB Clean & Jerk

GHD Situps

Burpees

    
    


 
  






 

Posted on 06/01/2011 at 09:49 PM | Permalink | Comments (1) | TrackBack (0)

DIRTY SOUTH 2011

Everyone that went down to Jacsonville for the CF Games SouthEast Regionals came away recharged and ready for more.  The atmosphere was amzaing.  The Crossfit community is like no other.  I was glad I could help where I could, and sorry I coulndn't do more.  Everyone in our box should pick some events to 
 take part in throughout the year.  It is not only a way to put your training to the test, but it allows a mental recharge.  If you are feeling stuck in a rut, throwing yourself in a competiontion somewhere will clear your mind and get you back on track.  I asked each of the athletes that competed to put some thoughts down so we could share with you.  Enjoy...and see you at the Games next year.

Regionals wow!  I never expected it to be so much fun. I have never been involved in a crossfit competition, so I didn't really know what to expect. After seeing the other athletes, I was a little bit skeptical, but when we finished the first wod in 3rd place I knew we could compete with them. That made it even more exciting. Now that I have been involved with the competition side of crossfit , I see what it takes to train for it. I can't wait to get back to spartanburg to work on my weaknesses and try it again. Thanks Joel,Brett, and the rest of the team for making this weekend a success in my book.

Scott Z

All I can say is WOW!!! I had no idea Crossfit was getting this big all over the nation. Coming to Crossfit Regionals this weekend was by far one of the coolest things I have ever got to experience and be a part of. The regional was a real eye opener for me. Being a part of this event is only going to make me want to train that much harder every time I go into the gym, but from here on out I will make sure I do everything correct. I love the atmosphere and all the amazing athletes that are a part of it. I can not wait to come back but next time I hope I have muscle ups and I will be even more driven to make it onto the next round of competition. I am officially a crossfit junkie and have a huge addiction for the sport! 

Breezy

This year's regional competition was such an awesome experience!  The team competition is where it's at, and was so much fun for me compared to competing as an individual last year!  I love that we came in as an unknown gym, with a brand new team, and got Crossfit Spartanburg on the map.  The competition was fierce, my weaknesses were exposed, and I left totally motivated to win it next year.  Our team had so muh talent and heart, and litereally left everything on the arena floor.  I couldn't be more proud of my teammmates and of Marty, and of our little box!    

Steph

This weekend at regionals was honestly one of the best experiences I've had in a very long time.  Being there in an area so full of like-minded people was a true vacation from day-to-day life.  The energy that was brought forth by the spirit of competition was incredible, and it formed a bond between us all that was beyond that of a typical "team."  I absolutely cannot wait to get back to training and take everything I do that makes me a crossfitter to the next level, both inside and outside the gym.  I look forward to another year of training and growing together as individuals and competitors, and am inspired to come back with a vengeance next year to go to the Games!

Brett

For 3 days, I was surrounded by elite athletes who shared the same passion, the same goal, and the same competitive edge. For 3 days, I was provided with limitless paleo food, and for 3 days I lived and breathed Crossfit. It was one of the most powerfully positive experiences in my life. It was about taking my individual competitiveness and goals from my daily WODs and adjusting them and sacrificing some in order to allow my teammates’ competitiveness and goals to intertwine for a common goal, for common good. I know I sacrificed some, but I gained tenfold that. I could tell you about preparation for each WOD, the movement standards, the other competitors’ strengths and weaknesses, and I could even tell you about all the things we could have done differently. But what I think is the most important aspect of the competition is all of the fellowship we had outside of the arena, the sacrifice our families made, the support of our best friends following us back home, and how we, as one team, lived in the moment during every WOD, because that is all that mattered.

Cayce

For you that know me, you know I hate to lose!  This weekend was very humbling experience, after the first day, I just wanted to quit, but then I thought, "what will I say when people ask how I did? I can't say, I quit; and what am I teaching my children? that it's ok to quit when things don't go my way?"  So, I decided even if I finished dead last I was going to complete all the workouts.  I actually did pretty good on day 2.  Crossfit is just as much about mental strength as it is physical.  I think Regional's helped me more with my mental strength.  The team events were awesome to watch!  I would encourage everyone to go to an event, get a group together and take a little road trip, whether as a spectator or as an athlete, (you can go scaled).  It is a great way to get out of our box and show others how Crossfit has changed your life and what a great "family" Crossfit Spartanburg really is!!

Marty

CFS athletes...you should be proud to call this your home!!

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