© 2019 CrossFit Spartanburg

OCTOBER 2011

October 1, 2011

10/31/2011

A DONKEY AND SOME GOATS

Check out the video our boy Mars put together about CFS HERE (You have to have a CF Journal subscription to see the whole thing).  You can also check out a preview video HERE.  Yet again, Mars puts together a pretty good piece on ol' CFS...must have been that 'shine (watch right around the 7:10 mark) that inspired him.

CFS WOD - Tuesday 1NOV2011

Skill/Strength:
1-1-1-1-1
Push Jerk

METCON:
15-12-9
One Arm (R) KB Clean & Jerk (M-55#/F-35#)
One Arm (L) KB Clean & Jerk
Burpees
Goblet Squats 

Due to the camera battery shitting the bed today...sorry, no pics.

 

 

Posted on 10/31/2011 at 08:59 PM | Permalink | Comments (3) | TrackBack (0)

BATTLE ON THE BORDER RECAP


Marty WON the whole dadgum thing! She was in a 3-way tie for 2nd place going into the final WOD (which only included the Top 12 Males and Females).  BATTLE ON THE BORDER FINAL WOD:

4 MIN AMRAP
2 Muscle Ups
4 HSPU
8 KBS (55#)

1 MIN REST

4 MIN AMRAP
7 DB Thrusters (20# DBs)
15' Rope Climb

1 MIN REST

4 MIN AMRAP
Ground-2-Overhead (65#)

The HSPUs stumped her up a little bit in the first AMRAP and the poor wall got to see that business end of our Marty that we all know and love.  But she pulled it back together and absolutely destroyed the last 2 AMRAPs which pushed her to the top of the leaderboard.  She is an awesome competitor and if you haven't had a chance to see her compete outside of CFS...you need too.  Kickass job Marty.  More pics later.

 

   
  

April, Joel and Zo also competed.  This was April's first CrossFit Event and she Cowgirled Up and threw her hat in the ring.  She didn't waste anytime gettin' to work as she was in the first heat of the day and she did awesome...definetly would have made all of you proud.  Zo crushed it as well.  He had to fight back from a rough performance in the first WOD, but wound up finishing in the Top 15.  Joel and I started drinking after our 2nd WOD...we're elite athletes at high BAC levels.  Alex (CFS Press Pass...GTF out of the way) did a great job with the pics and kept us all motivated.

    

   
   
 

Posted on 10/31/2011 at 11:37 AM | Permalink | Comments (15) | TrackBack (0)

10/30/2011

FRIEND ME

CFS WOD - Monday 31OCT2011

Skill/Strength:
Double Unders

METCON:
***PARTNER WOD***
400m Run (Relay)
100 KBS (M-70#/F-55#)
400m Run (Relay)
100 Double Unders
400m Run (Relay)
100 Pull Ups
400m Run (Relay)
100 MedBall Sit Up Partner Throws
400m Run (Relay) 
*One athlete working at a time, with the exception of MedBall Sit Up Throws back and forth

 

 

Posted on 10/30/2011 at 08:27 PM | Permalink | Comments (0) | TrackBack (0)

10/27/2011

WRIST WRAP BANDIT

CFS WOD - Friday 28OCT2011

Skill/Strength:
Handstand Walking, Handstands, HSPU...basically anything that flips you upside down.

METCON:
UNBROKEN 2.0
4 HSPU
5 Squat Cleans (M-155#/F-105#)
6 Chest-2-Bar Pull Ups
7 KBS (M-70#/F-55#)
x7
*The goal of this WOD is to complete all of the movements in unbroken sets...consecutive HSPUs, touch and go on the Squat Cleans, don't come off the bar on the C-2-Bs, and unbroken KBS

It always seems like Friday's are just lacking when it comes to pictures of CFS athletes and today is no different.  So, let's offer this up to the masses.  ESPN The Magazine has featured a "Body Issue" over the last few years to celebrate amazing high-level elite athletes and...more importantly...their bodies...like with no clothes (don't worry, its tasteful, no dong pics or nip slips...a little bit lot of cleavage and near man nudity though so be careful at work or around the kidos).  We all workout like beasts and watch what we eat for our own reasons: becoming better athletes, performing better at a specific sport, to be able to have more fun on the weekends (drinking/junk food/etc.), kill stuff easier, our job requires a high level of fitness, or as vain as it sounds...TO LOOK GOOD NAKED.  And wanting to look good naked is nothing to be ashamed of, as a matter of fact its a pretty awesome byproduct of being fit and I am sure whoever gets to see you naked appreciates it.  So enjoy some of what the human bodies of the elite sports world have to offer. ESPN BODY ISSUE 2011.

 

 

Posted on 10/27/2011 at 09:20 PM | Permalink | Comments (0) | TrackBack (0)

SILPADA DESIGNS

We are teaming with Brett's Mom (Patti) and Silpada Designs to help raise some additional cash flow meant to offset the costs of traveling to CrossFit events throughout the Southeast.  The average CrossFit event costs anywhere from $50-$100 just to enter...not to mention hotel costs, gas, food, etc.  We're hoping this will encourage more CFS athletes to participate in events like Battle on the Border and put their levels of fitness to the test...all while having a kickass time (just ask anybody who has ever gone to any CF event).  So we're kicking this off with Silpada Designs and every purchase that is made using the link below (instructions below as well) puts some extra muuula in the pot for upcoming CF events.  And I'm no jewelry expert, but this stuff looks pretty sweet.  If there was a girlfriend...she'd probably be getting something from Silpadad, but I digress..  BUY SOME STUFF!

 

Instructions:
1.  Go to this link - Selpada Designs
2.  Browse around the site and pick out what you want (dudes, there are plenty of chicks at the gym that will help you shop for your Mom/girlfriend/wifey...just ask around).
3.  Select the "CrossFit Party" at checkout

Posted on 10/27/2011 at 12:00 PM | Permalink | Comments (0) | TrackBack (0)

10/26/2011

RAINBOWS AND SMILES

***Check out the NEW Feed the Beast post HERE.***

CFS WOD - Thursday 27OCT2011

Skill/Strength:
Hang Snatch

METCON:
5 Hang Snatches (M-95#/F-75#)
10 Ring Dips
20 Air Squats
x5

Tony gets some solid 1-on-1 coaching.

 

   
   
   
   

Posted on 10/26/2011 at 09:05 PM | Permalink | Comments (6) | TrackBack (0)

10/25/2011

TRASHCAN LID

CFS WOD - Wednesday 26OCT2011

Skill/Strength:
Bench Press
5x5

METCON:
10 Toes-2-Bar
15 Burpee Box Jumps
20 Jumping Slam Balls
x4
*Clock continues running
250m Row
200m Run
x3 

AJ, Coach W, and Joel gettin' it in early in the AM.  Wake yo ass up!

 

   
   
  

Posted on 10/25/2011 at 09:16 PM | Permalink | Comments (0) | TrackBack (0)

WANT A FREE MONTH AT CFS?

1. Grab one of these cards from the board.

 

2. Give the card to a friend/family member/girlfriend/boyfriend/life partner/etc.
3. Write your name in the bottom left hand corner of the card.

 

4. Make the person you gave the card to show up to CFS, sign up for an intro class (they'll pay the $40 intro fee), sign up for a month's membership (at half price with the card), and then continue coming for 3 months.  If they sign up for a 4th month...bing bang bong...free month's membership for you.  I would recommend name calling (Glenn and Austin can help you with this if needed), calling every hour on the hour, threats of violence (Steve and Justin can give you some ideas here), and if you really need to take it to the next level...John Mayer CDs (I don't have any, don't ask).

How will we keep track of this, you ask?  When your prospect shows up for his/her first intro class, we'll take their picture, print it out, hang it up on the "New Members" board (coming soon) along with the card with your name on it, and then we'll watch it for 3 months and see if your newbie stays.

Posted on 10/25/2011 at 11:06 AM | Permalink | Comments (4) | TrackBack (0)

10/24/2011

NASTY SLIDER

CFS WOD - Tuesday 25OCT2011

Skill/Strength:
Max L-Sit Hold (3 Attempts)
*Athlete will perform an L-Sit on Parallets for maximum amount of time
**Time ends when feet touch 2x45# plates placed directly under feet

METCON:
1000m Row
9 Back Squats (155#/105#)
750m Row
15 Back Squats
500m Row
21 Back Squats

Mikey won his wrestle off (meaning he is starting for the SMC Wrestling Team as a Freshman at the first match of the season).  He does battle next Tuesday.  More details to follow.

 

   
 

Posted on 10/24/2011 at 09:12 PM | Permalink | Comments (2) | TrackBack (0)

BATTLE ON THE BORDER

We (not sure who all is going...if you are...hit up the comments section and be recognized) are heading to Battle on the Border this weekend up in Charlotte for a throwdown reminiscent of the CF Games Sectionals 2010...if you were there, you know how delicious that was.  If you weren't there, check this out (workouts for Battle on the Border posted after the video):

 

NC/SC CrossFit Sectionals from Boomer Alred on Vimeo.

WOD 1
12 MIN AMRAP of:
20m Prowler Push (M-230#/F-140#)
7 Power Cleans (M-155#/F-115#)
20m Prowler Push
7 Burpees (Jumping over ABMats)

WOD 2
6 Deadlifts (M-295#/F-205#)
15 GHD Sit Ups
30 Double Unders
x5

WOD 3
5 15m Grass Hill Sprints
30 Wall Balls (20#/14#) @ 10'
30 Over-the-Box Jumps (24"/20")
4 15m Grass Hill Sprints
25 Wall Balls
25 Over-the-Box Jumps
3 15m Hill Sprints
20 Wall Balls
20 Over-the-Box Jumps

FINAL WOD TBD (Top 12 Athletes) 

 

NC/SC CrossFit Sectionals from Boomer Alred on Vimeo.

 

10/23/2011

MINITRON

CFS WOD - Monday 24OCT2011

3 Deadlifts EMOM for 10 Minutes @ 70%-75% of 1RM

THEN

400m Run
21-15-9
Deadlifts (225#/155#)
Box Jumps
400m Run 

 

   
   

Posted on 10/23/2011 at 09:17 PM | Permalink | Comments (0) | TrackBack (0)

10/21/2011

Y = "Yes", ? = "Why"

CFS WOD - Friday 21OCT2011

2 Squat Cleans EMOM for 10 MIN (@ 75% of 1RM)

THEN

400m Run
15 KBS (M-55#/F-35#)
10 GHD Sit Ups
x3 

 

 

Posted on 10/21/2011 at 11:47 AM | Permalink | Comments (6) | TrackBack (0)

10/19/2011

KNOCKED IT OUT OF LINE

CFS WOD - Thursday 20OCT2011

1 MIN of Burpees
1 MIN REST
2 MIN Back Squats (M-115#/F-75#/ALPHA - BW)
1 MIN REST
4 MIN Clean and Jerk (M-115#/F-75#/ALPHA - BW)
1 MIN REST
8 MIN 1200m Run (*Rest the with the remaining time)
1 MIN REST
4 MIN Clean and Jerk
1 MIN REST
2 MIN Back Squat
1 MIN REST
1 MIN Burpees 

*Score total reps of Burpees, Back Squats, Clean and Jerks completed

 

  

Posted on 10/19/2011 at 10:12 PM | Permalink | Comments (10) | TrackBack (0)

WAKE THE FREAK

CFS WOD - Wednesday 18OCT2011

"Nutts"
10 HSPU
15 Deadlifts (M-250#/F-185#)
25 Box Jumps (M-30"/F-24")
50 Pull Ups
100 Wall Balls (M-20#/F-14#)
200 Double Unders
400m Plate Run (M-45#/F-35#)

Rick (CF New England) dropped in yesterday from way up above the Mason Dixon.

 

   
   

Posted on 10/19/2011 at 10:10 PM | Permalink | Comments (2) | TrackBack (0)

10/17/2011

BUYER'S REMORSE

CFS WOD - Tuesday October 18, 2011

Front Squats
5-5-3-3-1-1-1

BUY IN:  50 Push Ups
20 KBS (M-70#/F-55#)
20 Burpees
x3
CASH OUT:  50 Thrusters (M-75#/F-55#)

Zac has been posting some nice times/scores here lately.  Speaking of times/scores...the WOD board for today was deleted by a dumb dude with long dumb hair (soon to be gone...the hair...not the dude).

 

   
   

Posted on 10/17/2011 at 09:23 PM | Permalink | Comments (3) | TrackBack (0)

10/16/2011

MATT A LIKES IT DIRTY

Matt A and a few of his buddies took on the USMC Mud Run down in Columbia this weekend.

 

Posted on 10/16/2011 at 05:20 PM | Permalink | Comments (2) | TrackBack (0)

GYM SCHEDULE

The gym schedule change has been put on hold.  There will be no changes to the schedule this week.  Sorry about the confusion.


 

Posted on 10/16/2011 at 05:17 PM | Permalink | Comments (0) | TrackBack (0)

MEXICAN WITH A CHOPPA'

CFS Workout of the Day (WOD)- Monday  10/17/2011

6 HSPU
12 Chest to Bar Pullups
24 Weighted Walking Lunges 35#/25#
X5


   
   
   

Posted on 10/16/2011 at 03:14 PM | Permalink | Comments (2) | TrackBack (0)

10/13/2011

Jell-O Rasslin'

CFS WOD - Friday October 14, 2011

5 MIN AMRAP:
Tire Flips

THEN...

500m Row
30 Overhead Walking Lunges (45/25)
x5

Medford (Blue Shoes...Red Hair...Tall...you can't miss him) is heading off to USMC Boot Camp this weekend.  We wish you the best brother, GIT SUM!


   

Posted on 10/13/2011 at 07:44 PM | Permalink | Comments (24)

10/12/2011

Chavez y Chavez

CFS WOD - Thursday Oct 13, 2011

15 MIN AMRAP:
1 Deadlift (135/95) 
1 Front Squat 
1 Power Clean 
1 Push Press 
1 Muscle Up

 

10/11/2011

Shufflin'

CFS WOD - Wednesday Oct 12, 2011

Max Reps of double kettlebell push press (35/25)
*60 secs on/60 secs off
X4

then...

Chinups
10-9-8-7-6-5-4-3-2-1
Pushups
2-4-6-8-10-12-14-16-18-20
(kipping is allowed, hands must stay inverted with chinup grip)

 

 


A video for you to pass along to your friends/families...

  

And for those of you actually interested in not looking like a monkey romancing a football when you snatch...

   

Posted on 10/11/2011 at 07:58 PM | Permalink | Comments (13) | TrackBack (0)

10/10/2011

The Box It Came In

CFS WOD - Tuesday October 11, 2011

"Carse"

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

 

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

   
 

Posted on 10/10/2011 at 07:40 PM | Permalink | Comments (0) | TrackBack (0)

10/09/2011

The Dude Abides

CFS WOD - Monday October 10, 2011

Box Squats
5-5-3-3-1-1-1

then...

15 Burpees
200 Single Unders
100 Meter Farmer's Walk (70/55)
x5
Cash Out with 1600m run
(Yes, it is  part of the workout and the clock is still running)

Check the video, at the start he talks about a using a box about an inch below parallel.  For most of you without experience doing box squats we will use a higher (above parallel) box tomorrow.  Focus on the glutes and hams and explode off the box.

   

   
  

Posted on 10/09/2011 at 06:55 PM | Permalink | Comments (0) | TrackBack (0)

10/06/2011

The Battle of Lepanto

CFS WOD - Friday October 7, 2011

Complete 5 Rounds of the following for time:
Ground to Overhead (Bodyweight) X 6
Burpees X 12
Double Unders X 18



 

Posted on 10/06/2011 at 09:07 PM | Permalink | Comments (5) | TrackBack (0)

10/05/2011

Eyelash Pain

CFS WOD Thursday Oct 6, 2011

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Do in order as written, no hand flash required on push up, but full range of motion is required on everything.

 



 


 

Posted on 10/05/2011 at 09:53 PM | Permalink | Comments (8) | TrackBack (0)

10/04/2011

Tiny boxes on the hillside

CFS WOD Wednesday October 5, 2011

1-1-1-1-1
Hang Clean
Work up to 1RM

then...
AMRAP 15 minutes
7 DB thrusters (50/35)
7 slamballs (15/12)

  

  

  

 

Posted on 10/04/2011 at 07:50 PM | Permalink | Comments (5) | TrackBack (0)

10/03/2011

Service with a Smile

CFS WOD Tuesday October 4, 2011

21-18-15-12-9-6-3

Front Squats (135/95)

Ring Pushups

 

Extra Credit:

200 m run (forward)

1:1 rest

200 m run (backward)

1:1 rest

200 m run (forward)

1:1 rest

200 m run (backward)

    
    






 

 

Posted on 10/03/2011 at 09:06 PM | Permalink | Comments (10) | TrackBack (0)

10/02/2011

The Final Countdown

CFS WOD Monday October 3, 2011

400 meter run

400 meter row

10 deadhang pullups

x4

Extra Credit:

Max Rep SDHP in 1 minute (95/75)

 

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