© 2019 CrossFit Spartanburg

SEPTEMBER 2011

September 1, 2011

09/29/2011

RUNS WITH BALLS

CFS WOD Friday Sept 30, 2011

OHS
10-8-5-3-1-1

then...
1 mile run w/ medicine ball (20/14)

Alpha: 30/20

    



 

Posted on 09/29/2011 at 07:28 PM | Permalink | Comments (2) | TrackBack (0)

09/28/2011

Tiger Balm

CFS WOD Thursday Sept 29, 2011

Partner WOD

400 meter plate run (45/25)

40 squat clean (load bar with plate from run)

400 meter plate run (25/10)

60 Deadlifts (add plates from second run to bar)

400 meter run

80 pullups

*Both team members run, only one athlete can work at a time on bars, reps can be spilt anyway. 

  

 
 

Posted on 09/28/2011 at 06:34 PM | Permalink | Comments (1) | TrackBack (0)

09/27/2011

BAND-AID

CFS WOD Wednesday Sept 28, 2011

"Wilmot"

Six rounds for time of:
50 Squats
25 Ring dips

 

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Posted on 09/27/2011 at 07:27 PM | Permalink | Comments (6) | TrackBack (0)

09/26/2011

Stone Soup

Class Schedule Change for this week.  There will be no 6pm or 7pm classes for the rest of this week.  Sorry for any inconvenience.

21 KBS (55/35)

15 Wall Ball

9 Burpees

1 Rope Climb

X3

Extra Credit-

5 Altas stone cleans

10 Push ups (flash hands)

X2

    


  
    


   

    



 

Posted on 09/26/2011 at 06:46 PM | Permalink | Comments (8) | TrackBack (0)

Storm the Harbor

 
 

CFS did an awesome job this weekend at CF Integrity's Revenge- Battle of Charleston Harbor. The event was awesome and the workouts were wicked.

Zo finished 10th in the RX Men division(out of 41).  In a division with names like Brandon Phillips, Travis Mayer, Irving Hernandez, Jason Ingham a top ten finish is big!  He placed along side some of the best crossfitters in our region.  Awesome.

Marty and our team of Brett and Scott both finished 2nd in their divisions.  Over 230 athletes, and we crowded the podium in two divisions with our athletes.  Our programming and dedication continues to prove itself. 

Cayce destroyed the night WOD on the deck of the USS Yorktown.  A first place finish among some of the Southeast Regions top women, and that was after an 8th place finish on the run.  You read that correct, RUN. 

Our athletes finished 1st in 5 events.  ONE GYM...5 HUGE WINS (that's a big 'effin deal)

Alex and Steph worked hard and did well.  We are all proud of them and the work they did.  No doubt, they will be back for more too.

Speaking for me, Marty, Zo, and Jodi, it was great to have all the support at this event.  We have spent a lot of weekends away in the Garage Games Series but the 20 or so folks that represented our gym this weekend made this the best yet.  A cheering section that's almost as loud as the hometown gym helps a lot.  Thanks for everyone who came down to support us and CFS.

More pictures will follow.

 

 
 

Posted on 09/26/2011 at 01:20 PM | Permalink | Comments (16) | TrackBack (0)

SQUAT.HEAVY.OFTEN.

Back Squat

10-8-5-3-1-1

then...

400 meter run

50 walking lunges

200 meter run

25 burpees

400 meter run

100 double unders

   

 

 

Posted on 09/26/2011 at 12:45 PM | Permalink | Comments (1) | TrackBack (0)

SWIM WOD*Updated*

Saturday Oct 1st we will leave the box at 1045am and go over to USC-U for our first swim WOD.  Please sign up on the form in the box and put $5 in the bucket (with your name).  You will need to bring this completed waiver with you.  No $, No waiver, No Water.

Download Waiver form

We had a good time at our first Swim WOD.  Big thanks to Celeste for the great instruction.  It was also nice to welcome Dan from HIT Crossfit as our guest.  As long as there is interest we will keep these going at least once a month. 

CFS Swim WOD 11.1

Warm up- 2 minute tread water

then...

EMOM for 10 minutes

Swim 25 yards(one pool length)*

*5 pool-side "muscle ups" on every other length

Cooldown- Handstand walks

    

    




 

Posted on 09/26/2011 at 12:42 PM | Permalink | Comments (1) | TrackBack (0)

09/22/2011

The Record Delta

CFS WOD Friday Sept 23, 2011

Max rep HSPU

then...
For time:
Men deadlift 7500 lbs.
Women deadlift 5000 lbs.

Athlete chooses the weight.

  

 

Posted on 09/22/2011 at 07:13 PM | Permalink | Comments (17) | TrackBack (0)

09/21/2011

Funky Hot Grits

CFS WOD Thursday Sept 22, 2011

Bottom to Bottom Tabata Squats
as soon as last round ends(last 10 sec hold in the bottom) Run 1 mile

Score lowest round and mile time.

  

 
 

Posted on 09/21/2011 at 08:12 PM | Permalink | Comments (6) | TrackBack (0)

09/20/2011

BURIED

CFS WOD Wednesday Sept 21, 2011

Push Press

10-8-5-3-1-1

then...

AMRAP 6 mins.

150 meter row

15 wall balls

2 mins. rest

AMRAP 6 mins.

5 Renegade Rows (25/15)

20 situps

2 mins. rest

AMRAP 6 mins.

20 Sledgehammer hits

10 box jumps (24/20)

 

09/19/2011

Moves like dagger

CFS WOD Tuesday Sept 20, 2011

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245/165 pound Deadlift, 9 reps
8 Muscle-ups
155/105 pound Squat clean, 9 reps

 

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

    
    






 

Posted on 09/19/2011 at 09:30 PM | Permalink | Comments (8) | TrackBack (0)

09/18/2011

The Monday After

CFS WOD Monday Sept 19, 2011

Complete 4 rounds for time of:

20 Supine Ring Pull Ups*

40 Double Unders

 

*Athletes heels will rest on a box, lay supine and pull up making hands/rings touch chest, then return to arms fully extended.

 

 

 

Extra Credit- Band Resisted Sprints X 6

   


 

Posted on 09/18/2011 at 09:19 AM | Permalink | Comments (4) | TrackBack (0)

CrossFit Affiliates Commercial ESPN2

 

Posted on 09/18/2011 at 08:38 AM | Permalink | Comments (2) | TrackBack (0)

09/15/2011

1/2 Day Friday

CFS WOD Sept 16, 2011

4x4 OHS on tempo. 

The tempo being 5 seconds on the eccentric portion (squatting down), 1 second hold at the bottom, 1 second on the concentric portion (standing up), and 1 second hold at the top.  5-1-1-1.  2 minutes rest between sets.

then...

 "Party with the Girls" 

1st round of "Fran"
Rest 20 seconds
1 round of "Helen"
Rest 20 seconds
1st round of "Elizabeth" (squat cleans)

Posted on 09/15/2011 at 07:40 PM | Permalink | Comments (1) | TrackBack (0)

FIGHT GONE BAD 6

Some housekeeping for Saturday.  The online registration closes tonight at midnight, and the price jumps from $20 to $30 to compete.  CFS will provide some grilled hamburgers, some cold beer, and some world famous Young's old fashioned southern sweet tea* (*must be 21 or older with prior experience).  Anything else ya'll want to eat or drink you can coordinate here. 

We will have two young ladies on hand to help watch all the little ones.  They will be working for donations so please be generous...would you watch your kids for free if it wasn't the law?  There will also be a bounce house on site so the kiddos can jump till they puke. 

Scaled options will make the event open to first-timers and up.

Registration opens at 9AM, opening ceremonies at 10AM, first heat is at 10:30.

Remember this is a fundraiser for the families of Special Ops Wounded Warriors.  Now GET FIRED UP

 

Posted on 09/15/2011 at 07:29 PM | Permalink | Comments (2) | TrackBack (0)

09/14/2011

SWAG BAG

Our Sponsor List for Crossfit Spartanburg's FGB6.  Thanks for all your support.

  • Survival Straps

  • Action Figure Therapy

  • Proaxis Therapy

  • Marik Farms

  • Caveman Cookies

  • Complete Nutrition

  • Trader Joe's (Woodruff Rd)

  • Campbell's Body Shop

  • Budweiser of Spartanburg

We will have prize packages for RX Men and Women and Masters Men and Women.  Lots of door prizes will be given.  Winners will be drawn from all registered athletes.  All registered athletes will receive a special discount from Infidel USA.

Posted on 09/14/2011 at 08:52 PM | Permalink | Comments (2) | TrackBack (0)

HANK IT

CFS WOD Thursday Sept 15, 2011

4X400 meter runs

Rest 1:1

then AMRAP 15 mins

5 Chest to Bar Pullups

7 KB Push Press right arm (55/35)

7 Kb Push Press left arm

 

 

Posted on 09/14/2011 at 04:09 PM | Permalink | Comments (3) | TrackBack (0)

09/13/2011

Jump the Shark

CFS WOD Sept 14, 2011

10 ground to overhead 155/105
500 meter row
X3

Extra Credit: Handstand walks

 

 

Posted on 09/13/2011 at 08:02 PM | Permalink | Comments (2) | TrackBack (0)

09/12/2011

Good Morning Sunshine

CFS WOD Sept 13, 2011

Good Mornings

4-4-4-4-4

then...

200 m run

10 KB Squat Cleans (55/35)

10 Burpees

x3

cash out*- 50 russian kbs (70/55)

*clock does not stop until cash out is complete

  

    
    

 

Posted on 09/12/2011 at 07:41 PM | Permalink | Comments (7) | TrackBack (0)

NOTICE
THERE WILL BE NO FRIDAY(SEPT 16) AFTERNOON CLASSES THIS WEEK.  THE GYM WILL BE OPEN AT 4 AND WE NEED SOME VOLUNTEERS TO HELP SET UP/CLEAN UP/DRINK UP TO GET READY FOR FGB6.  POST TO COMMENTS IF I CAN COUNT ON YOU TO HELP US.
 

09/12/2011

Hero's Weekend (NEVER FORGET)

Congrats to Marty, Roland, Jenn D., Laura & Allison for completing the Travis Manion 9-11 Hero's Run at Furman on Saturday.  The results page is here.

 

 

 

And the 9-11 Throwdown was a good time as well.  All of your hard work was a fitting tribute to all who have suffered.  GREAT WORK.

 

There is an album of all the photos from the event at our facebook page.
 

Posted on 09/12/2011 at 07:14 PM | Permalink | Comments (1) | TrackBack (0)

09/11/2011

Oh no he di'int

CFS WOD Monday Sept 12, 2011

"Filthy Fifty"

Complete the following for time:


50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps  
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

Posted on 09/11/2011 at 09:12 PM | Permalink | Comments (5) | TrackBack (0)

09/09/2011

9-11 Throwdown

CFS WOD SUNDAY Sept 11, 2011 (gym opens at 2, first heat at 3)



2001 meter row

Then 11 reps of the following 9 movements:

  • 36(24)in box jump
  • 125(85) thruster (deaths @ pentagon)
  • Burpee chest to bar pull ups
  • 175(120) power clean (AA FLight #175 (south tower)
  • hand stand push ups
  • 2 pood / 1.5 pood swings
  • Toes to bar
  • 170(120) lb DL (Flight 77 and flight 93)
  • 110(75) push jerk (number of floors in each tower)

End with a 2001 meter row

 
 

    Posted on 09/09/2011 at 04:13 PM | Permalink | Comments (4) | TrackBack (0)

    09/08/2011

    The Angel's Share

    CFS WOD Friday Sept 9, 2011

    Max reps in 5 min of double unders

    then...

    100 suitcase lunges for time (55/35)
    5 burpees everytime the kettlebells are dropped.

    Alpha option (70/55)

    Don't forget the Travis Manion Run at Furman this Saturday. The gym will be open Sunday at 2 for the 9-11 throwdown. First heat starts at 3.

     
     

    Posted on 09/08/2011 at 07:33 PM | Permalink | Comments (1) | TrackBack (0)

    09/07/2011

    Animal House

    CFS WOD Thursday Sept 8, 2011

    10 GHD Sit Ups

    20 Box Jumps (24/20)

    30 Kettlebell Swings (55/35)

    x4

    Extra Credit- Suicide Sprints x 4 (3 trips down&back=1)

     

     

     

     

    Posted on 09/07/2011 at 09:01 PM | Permalink | Comments (2) | TrackBack (0)

    09/06/2011

    Tropical Storm 14

    CFS WOD Wednesday Sept 7 2011

    Fall through push ups 3x20

    then...
    5 deadlifts (75/55)
    5 hang cleans
    5 front squats
    5 snatch balance
    5 overhead squats
    AMRAP 20 mins.
    Alpha option 135/95

     

     
     

    Posted on 09/06/2011 at 09:43 PM | Permalink | Comments (18) | TrackBack (0)

    09/05/2011

    Remington 1187

    CFS WOD Tuesday September 6, 2011

    Rack Jerk

    1-1-1-1-1

    then...

    400m run

    15 presses (95/65)

    400m run

    15 push presses

    400m run

    15 SDHP

    400m run

    15 OHS

     

     

     

        



     

    Posted on 09/05/2011 at 06:02 PM | Permalink | Comments (11) | TrackBack (0)

    A salior, priest and veterinarian walk into a bar...

    Our CFS family is quite unique.  We could easily be the topic of a Action Figure Therapy episode or make up the cast of a novel that you couldn't buy until you turned 18.  None the less, we somehow manage to forge hero cops, EMS gals that can out lift thier male counterparts in an emergency, teachers of the year, old men that heal faster than rehab says they should, priest, Marines, top high school athletes and some all around bada$$ soccer moms. (Quick side note: to all local bars/pubs/restaurants don't put pull up bars up if you don't want people doing pull ups).  Mookie wanted us to pass this along as he says "goodbye for now."

    To all the athletes, my friends, at CrossFit Spartanburg:

     

    I want to start off by saying it has been a pleasure and a privilege getting to know all of you these past few years. I look forward to coming back on breaks from in between semesters. 

    If someone would have told me 3 years ago that I would be headed to seminary to study to become a priest, I would have flat out told them they were nuts. So how did I get to the point where I am mere days away from climbing on board a puddle jumper and finding my way to the great plains in the middle of nowhere America to follow the not-so-silent call from God? Well outside of everything else (my family, job and Church) there was a little old gym that started off of Hearon Circle in 2009, not by coincidence, named Crossfit Spartanburg. Here, at this wide open dungeon of tears, sweat and crushed egos, I met Tal, Joel, Nate, Steve, Marty, Nicki, Glenn, Stoddard, Bess, Stephanie, Alex, Adam and…well you kinda know who all is in the lineup so if I left you out and you're mad go do some burpees, alleviate that anger and then commence with the reading haha. Through these people God talked to me so loud that it would make a Chinese gong feel like a wind-chime and in someways so quiet that it would make a whisper feel like your eardrums would bleed.

    Looking back on these last couple of years my knowledge of myself has grown. It's not just knowing more ways I can defy gravity with a Turkish getup. I’ve learned how even the most mundane or random thing is neither mundane or random. They are actually the things that are used to smooth off the rough edges of our ego, ignorance and pride. It is much like how Our Blessed Lord spent 30 years doing manual labor, walking and hour to work, and then moving earth with His hands and primitive tools. This was to show us that there is something honorable, respectful and Holy in doing work that to us at the time seems boring, worthless or unimportant. But if we allow ourselves to fall into this fallacy then we miss the things that will make us better crossfitters, workers, spouses and all around better people. There is greatness in picking up the sledgehammer one more time, or doing the dishes tonight instead of letting them soak ‘til the morning or acknowledging and apologizing for your actions when you are in the wrong.

    These are things that I have learned in the time since I’ve been at CrossFit Spartanburg. I didn’t come to the realization of these by some “AHA” moment, by myself or from the inside of a Tony Robbins self-help book (which isn’t self help at all if you are asking Tony for help, but I’ll let the good Doctor talk about that one on a later date on his wise blog posts). No I got the revelation from being around good people like those found on Tenosha Drive ,in the box that resembles and airplane hanger. It was with those same people who are waiting for the echo of ” 3,2,1…go” to be hollered so the next challenge can be realized. From my talking one-on-one with Tal on the beach between rounds of dominating corn-hole against Nate with my illegal alien teammate Alonso to sitting around after getting your hands worn down to the bone from wanting to get that extra pull-up rather than fall off the bar I have learned so much. By listening and challenging myself, that's why I’m headed to Nebraska and I have you all to thank for that.

    If, by God’s grace, I am to finish seminary and one day become a priest of Jesus Christ in His Holy Catholic Church, that collar will be partially because of all of you at our “small, mundane, unimportant” gym off of some back road in a city people forget was named after valiant warriors of long ago. I will leave you with this from the Book of Sirach Chapter 37 (that's the Catholic Bible folks, not the redacted version)

    You are all my friends and in my prayers, I love you all.

     

    Mookie

     

    Sirach 37

     

    1 Every friend declares friendship,

    but there are friends who are friends in name only.

    2 Is it not a sorrow unto death

    when your other self becomes your enemy?

    3 “Alas, my companion! Why were you created

    to fill the earth with deceit?”

    4 A harmful friend will look to your table,

    but in time of trouble he stands aloof.

    5 A good friend will fight with you against the foe,

    and against your enemies he will hold up your shield.

    6 Do not forget your comrade during the battle,

    and do not neglect him when you distribute your spoils.

    7 Every counselor points out a way,

    but some counsel ways of their own.

    8 Watch out when one offers advice;

    find out first of all what he wants.

    For he also may be thinking of himself—

    Why should the opportunity fall to him?

    9 He may tell you how good your way will be,

    and then stand by to see you impoverished.

    10 Seek no advice from your father-in-law,

    and from one who is envious of you, keep your intentions hidden.

    11 Seek no advice from a woman about her rival,

    from a coward about war,

    from a merchant about business,

    from a buyer about value,

    from a miser about generosity,

    from a cruel person about well-being,

    from a worthless worker about his work,

    from a seasonal laborer about the harvest,

    from an idle slave about a great task—

    pay no attention to any advice they give.

    12 Instead, associate with a religious person,

    who you know keeps the commandments;

    Who is like-minded with yourself

    and will grieve for you if you fall.

    13 Then, too, heed your own heart’s counsel;

    for there is nothing you can depend on more.

    14 The heart can reveal your situation

    better than seven sentinels on a tower.

    15 Then with all this, pray to God

    to make your steps firm in the true path.

     

     

    Posted on 09/05/2011 at 01:38 PM | Permalink | Comments (11) | TrackBack (0)

    09/03/2011

    TRASHCAN LID. MOONWALK. BELIEVE IT.
    THE GYM WILL BE OPEN FROM 8 AM - 11 AM THIS MONDAY, LABOR DAY.

     

    THANKS TO ALL WHO CAME OUT TO MOOKIE'S BIG SEND OFF, WE HAD A GOOD TIME AND DIDN'T BREAK ANYTHING VALUED AT OVER $20.  IF YOU WANT TO SEND MOOKIE ANY LETTERS, GYM GEAR, OR BAGS OF MONEY WHILE HE IS AWAY-

    MICHAEL CUNNINGHAM

    OUR LADY OF GUADALUPE SEMINARY

    7880 WEST DENTON RD

    DENTON NE 68339

     

    We are in the process of setting up our first swim WOD.  The location is USC Upstate, right by the gym.  The tentative date for this is October 1st.  More details to follow, but please let me know who is interested in comment section.

     

    Also, the final push is on for FGB6.  Get registered by clicking the button on the left hand side of this site.  It will cost you ten dollars more if you wait until the day of.  For the 9-11 weekend info go back to here.

    Posted on 09/03/2011 at 11:34 AM | Permalink | Comments (17) | TrackBack (0)

    09/01/2011

    NAISMITH

    CFS WOD Sept 2, 2011

    Make one successful basketball “basket” at each of the five designated places

    then...

    20 turkish get ups right arm (55/35)

    20 turkish get ups left arm

    then...

    3 Rounds

    10 wall balls

    10 lateral jumps (over and back= 1)

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