JULY 2011
07/31/2011
BEAR ANNIE
CFS WOD Monday August 1, 2011
"Bear Annie"
50-40-30-20-10
Double Unders
Situps
✯25 meter bear crawl between each round✯
Awesome weekend, showcasing your sport to the world. Hope you enjoyed watching and are motivated to do work. And I hope the "regularly learn and play new sports" theme is putting some ideas in your head.
Posted on 07/31/2011 at 09:56 PM | Permalink | Comments (12) | TrackBack (0)
07/28/2011
WALKING THE MILE
CFS WOD Friday July 29, 2011
1 mu
1 mu, 2 hspu
1 mu, 2 hspu, 3 ring dips
1 mu, 2 hspu, 3 ring dips, 4 pistols
1 mu, 2 hspu, 3 ring dips, 4 pistols, 5 air squats
1 mu, 2 hspu, 3 ring dips, 4 pistols, 5 air squats, 6 pullups
1 mu, 2 hspu, 3 ring dips, 4 pistols, 5 air squats, 6 pullups, 7 pushups
1 mu, 2 hspu, 3 ring dips, 4 pistols, 5 air squats, 6 pullups, 7 pushups, 8 k-2-e
1 mu, 2 hspu, 3 ring dips, 4 pistols, 5 air squats, 6 pullups, 7 pushups, 8 k-2-e, 9 burpees
1 mu, 2 hspu, 3 ring dips, 4 pistols, 5 air squats, 6 pullups, 7 pushups, 8 k-2-e, 9 burpees, 10 wall walks
Posted on 07/28/2011 at 06:27 PM | Permalink | Comments (5) | TrackBack (0)
07/27/2011
Put some ice on that
CFS WOD Thursday July 28,2011
AMRAP in 15 minutes 3 deadlifts (275/205) 3 burpees 3 strict pull ups
Posted on 07/27/2011 at 07:28 PM | Permalink | Comments (22) | TrackBack (0)
07/26/2011
La Chupacabra
CFS WOD Wednesday July 27,2011
AMRAP 20 minutes 10 Benchpress @ bodyweight 400 meter run
Posted on 07/26/2011 at 07:43 PM | Permalink | Comments (12) | TrackBack (0)
07/25/2011
Plum Shine
CFS WOD TUESDAY JULY 26, 2011
15 minutes of muscle up work
then
"Tabata 'dis MOFO"
Sledgehammer Strikes
Knees To Elbows
Ring Pushups
Squat Cleans 95/75
Double Unders
Posted on 07/25/2011 at 08:57 PM | Permalink | Comments (4) | TrackBack (0)
07/24/2011
TOTE THE BABY
CFS WOD Monday July 25, 2011
30 Kettlebell swings (55/35)
200 meter run with kettlebell
30 Goblet Squats
200 meter run with kettlebell
30 Kettlebell SDHP
200 meter run with kettlebell
30 Dynamic Pushups on kettlebell
200 meter run with kettlebell
Posted on 07/24/2011 at 06:19 PM | Permalink | Comments (18) | TrackBack (0)
07/23/2011
Introíbo ad altáre Dei
You will notice a new flag in the gym the next time you go in. Crossfit boxes across the country are adorned with flags that honor warriors and give us a constant visual reminder of the hard work, perseverance and dedication that goes into any great cause. Quite simply, you work harder, go faster and push yourself under the colors of so many heroes that our flags represent.
The new flag is the coat of arms of the Prieslty Fraternity of Saint Peter. This is a clerical society committed to the formation and sanctification of priests and the deployment of those priest in service of the Church. It now hangs in our box because Mike C (Mookie) is going to seminary at the FSSP's house of formation in Denton, NE. The same attributes of the flags mentioned above apply to this group. The battle is spiritual and these guys are some of the best trained warriors around. It is a seven year beginning to a lifetime commitment. He will need all the help and support we can give him. He ships out Sept 5. We will be getting together for a little send off, I'll keep you posted.
Here is how Mookie will be spending his days.
Posted on 07/23/2011 at 06:06 PM | Permalink | Comments (12) | TrackBack (0)
07/21/2011
It's a dry heat
CFS WOD Friday July 22, 2011
5 Muscle up buy in, then 30 Curtis Ps* (95/75)
1 Curtis P = 1 hang squat clean 1 right leg lunge 1 left leg lunge 1 push press
Posted on 07/21/2011 at 09:13 PM | Permalink | Comments (3) | TrackBack (0)
07/20/2011
BLUE, VELVETY & YOUR NAME DOWN THE SIDE
CFS WOD THURSDAY JULY 21, 2011
Bench Press
10-8-5-3-1-1
then...
5 squat cleans (155/115)
10 HSPU
X4
Posted on 07/20/2011 at 09:21 PM | Permalink | Comments (6) | TrackBack (0)
HONOR THE FALLEN BY CHALLENGING THE LIVING
The 10th anniversary of the terrorist attacks of Sept 11, 2001 is quickly approaching. That weekend you will have two opportunities to honor the fallen in a way that only Crossfitters understand. The gym will be closed on Saturday Sept 10 so we can take part in the Travis Manion Foundation 5k run to be held at Furman University. Register here. Travis was a classmate of Tal's at the Naval Academy. The main-site hero wod for 7-19-2011 is named in his honor.
The next day, Sunday Sept. 11 the gym will be open so we can take part in the 9-11 Throwdown. This is a fundraiser for the Disposable Hero Project. There is no charge for the wod, but we will take donations. We will open up around 2:30 and the wod will kick off at 3:00. And of course after working hard, we will be ready to play hard.
I would like to challenge you to do both events. Push yourself. Pain to remember so we never forget.
07/19/2011
Come at me, BRO
CFS WOD Wednesday July 20, 2011
AMRAP 20 Minutes
10 ring dips
20 slam balls (15/12)
30 double unders
200 meter run
A little post WOD recreation
Posted on 07/19/2011 at 09:33 PM | Permalink | Comments (13) | TrackBack (0)
07/18/2011
FOLLOW THE WAVY ARROW
"Morrison"
50-40-30-20 and 10 rep rounds of: Wall ball shots, 20/14 pound ball Box jump, 24/20 inch box Kettlebell swings, 55/35
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Posted on 07/18/2011 at 07:36 PM | Permalink | Comments (19) | TrackBack (0)
NEMO ME IMPUNE LACESSIT
Crossfit Spartanburg Workout of the Day (WOD)-07/18/2011 Monday
10-9-8-7-6-5-4-3-2-1
Deadlifts 95#/75#
Power Cleans
Front Squat
Push Press
ALPHA Option
135#/95#
Posted on 07/18/2011 at 02:25 AM | Permalink | Comments (9) | TrackBack (0)
07/15/2011
Move something heavy
The gym will be closed tomorrow. If you are feeling froggy head over to Crossfit Reaction in the morning and move something heavy. The Crossfit Total is part of their Greenville Games Series.
If you're up for a raod trip, Marty, Zo and Joel could use some support at Hilacioius.
CrossFit Dahlonega - Hillacious Promo from CrossFit Dahlonega on Vimeo.
See you Monday.
Posted on 07/15/2011 at 02:30 PM | Permalink | Comments (0) | TrackBack (0)
07/14/2011
Creep through the FOG
CFS WOD Friday July 15, 2011
9 deadlifts (315/225) 90 Double unders 6 DL 60 DU 3 DL 30 DU *10 minute cutoff* 5 minute rest, then 10 chest to bar to toes to bar* 10 medicine ball clean and “throws”** 20 sledge hammer hits*** X3
*chest to bar to toes to bar- perform a chest to bar pullup and a toes to bar for one rep. athelte can come off the bar inbetween the two movements if necessary.
**med ball clean and throw- med ball is cleaned (squat or power) from floor each time then thrown to the gym rafter (must touch rafter). med ball cannot be allowed to just fall back to ground, must be controlled i.e. wall ball shots
***sledgehammer hits- both hands must be above the head at some point in the swing.
Posted on 07/14/2011 at 06:21 PM | Permalink | Comments (5) | TrackBack (0)
07/13/2011
MORE FAMOUS THAN DRUGS
CFS WOD THURSDAY JULY 14, 2011
PARTNER WOD
150 Wall Balls
150 Snatches 75/45
150 Thrusters 75/45
150 SDHP 75/45
400m run
*has to be completed in order
**1 athlete works @ a time
except 400m run is ran
together**
Travis L wins the drawing and will receive some swag from Nutrition Warehouse and Caveman Cookies.
Posted on 07/13/2011 at 09:39 PM | Permalink | Comments (8) | TrackBack (0)
07/12/2011
SMELLY CAT
CFS WOD Wednesday July 13, 2011
SORTA' FRAN
with a 7 min clock
21 portion of Fran
w/remaining time complete
max Box Jumps
with a 5 min clock
15 portion of Fran
w/remaining time complete
max Ring Dips
with a 3 min clock
9 portion of Fran
w/remaining time complete
max Calorie Row
*score total # of jumps,
Dips and calories
And in case you live under a rock...FRAN
Posted on 07/12/2011 at 07:26 PM | Permalink | Comments (8) | TrackBack (0)
07/11/2011
Hinky Dink & Bathhouse John
CFS WOD Tuesday July 12, 2011
Front Squat(compare here)
3-3-3-3-3
then
"HELEN"
400m run
21 KBS (55#/35#)
12 Pullups
X3
compare here
Posted on 07/11/2011 at 07:39 PM | Permalink | Comments (21) | TrackBack (0)
07/10/2011
YOU ARE PUKES
Crossfit Spartanburg Workout of the Day (WOD)-Monday 07/11/2011
AMRAP 15 mins.
3 Power Cleans (155#/115#)
5 Ring Dips
7 KBS (70#/55#)
9 Standups (hands behind the head)
ALPHA Option
3 Power Cleans (185#/135#)
5 Ring Dips
7 Banded KBS (55#/35#-blue band)
9 Standups (45#/25# plate overhead)
For all the "out of town" posters, here's a video explaining Standups and the Banded KBS.....(note: I have no idea who the clown is in the 2nd video, it was quick and painless)
Posted on 07/10/2011 at 04:22 PM | Permalink | Comments (4) | TrackBack (0)
NOSTALGIA
We are in our third summer at CFS and its just as hot, humid, and fun at it was in 2009. Here is Tal's video from CFS Summer 1.
(Hopefully the videos for Summer 3 will be from CFHQ) Thanks for everyone's help while Mars was in town filming.
Thursday this week is a partner WOD. Bring in somone new to be your WOD partner. Any CFS member that brings in a newbie for the WOD will be entered into a drawing for a prize package from Nutrition Warehouse and Caveman Cookies.
07/07/2011
FISH OR CUT BAIT
Because you always want more...another installment from the good doctor.
Who Wants the Ball?
Larry Bird. Peyton Manning. Michael Jordon. Wayne Gretzky. Nolan Ryan. Brandy Chastain. Pat Tillman. George Washington. Joan of Arc. Carlos Hathcock. Lt. Michael Murphy.
This is a seemingly random collection of names. But can anyone tell me what these people have in common? All of them, when the game was on the line and the seconds were ticking down. When it was time to fish or cut bait. Put up or shut up. Lead, follow or get out of the damn way. All of them stepped up and wanted the ball. That is what winners do. When it is do or die time, winners always want the ball. They want to be the person the team, squad, country counts on. They are the ones that look at you and say “I got this” as they stand up and expose themselves to fire. As they hang in the pocket just a half second longer and take the hit. They are the ones that hide in the bush for days on end to take that one shot that could turn the tide. They are the ones who rally a young embryo of a nation to victory over a suppressive government.
What makes these people so different that they time and time again look at the coach and say “Give me the ball. I want it”? Some say people are just born winners. They say there is something genetic inside them makes them want to be out front at crunch time. Others say winners are made. The ability and stubbornness to try, fail, get up and try again is what does it. I don’t know what the answer is but I do know that all winners, without exception, have failed at some point in their lives. Bird and Jordon have tossed up bricks as the buzzer sounded. Peyton has tossed a few interceptions in an attempt to make a play. And so the story goes. The difference between the people above and those whose names you do not remember is that even after they failed, they still wanted to ball.
They went back and practiced. They got faster. They got stronger. They trained harder. Reworked their attack strategy and then went back into the game, war, bush and kept taking their shots.
Winners sometimes lose. Losers always quit. Winners NEVER quit.
Do you think CrossFit has you beat up? Missed a few reps on your over head squats? Can’t get the hang of those cleans yet? Hand stand push ups have you frustrated? All of us can answer yes to at least one of these questions or one like them. Do we quit or keep pushing through our weakness? CrossFit can make us stronger, faster and more confident in our abilities. Not just our physical abilities but mentally as well. But we have to work on those areas where we fail in order to get there.
Now my question to you is, when Game Day comes…
Who wants the ball?
Pain don’t hurt. Chicks dig scars. And no one ever got some by riding the pine.
-Doc A
Posted on 07/07/2011 at 08:39 PM | Permalink | Comments (21) | TrackBack (0)
Hatari!
CFS WOD FRIDAY July 8, 2011
50-40-30-20-10
Calorie Row
Box Jumps (24/20)
Posted on 07/07/2011 at 08:29 PM | Permalink | Comments (6) | TrackBack (0)
07/06/2011
To rage and mock is gentlemanly, to grumble and whine is not
CFS WOD THURSDAY JUNE 7, 2011
"Moore"
Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-up
Score number of HSPUs
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.
Compare to Reciprocity.
Posted on 07/06/2011 at 08:17 PM | Permalink | Comments (1) | TrackBack (0)
07/05/2011
HOLD A BEAD
CFS WOD WEDNESDAY JULY 6, 2011
Shoulder Press
10-8-5-3-1-1
(work up to 1RM)
then
AMRAP 20 mins
6 SDHP (95/75)
9 Push Press
12 Knees to Elbows
(ALPHA Option 135/95; toes to bar)
Posted on 07/05/2011 at 06:04 PM | Permalink | Comments (7) | TrackBack (0)
Look, up in the Sky!!
Our SUPERMAN Contest is over, here are the submissions.
AND THE WINNER IS...
JOSH B
THE BONUS POINTS FOR PLANKING PUSHED HIM TO VICTORY.
Posted on 07/05/2011 at 02:52 PM | Permalink | Comments (4) | TrackBack (0)
07/04/2011
RED, WHITE & BOOM SAUCE
Crossfit Spartanburg Workout of the Day (WOD)-Tuesday 07/05/2011
"DIANE"
21-15-9
DEADLIFT (225#/155#)
HSPU
*20 minute cutoff*
**with remaining time complete max number of OHS (95#/75#)
Compare your Diane time here.