JUNE 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!!