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CFS WOD - Thursday 1DEC2011

SKILL: Snatch Work

METCON: 3 Squat Snatches (M-135#/F-95#) 5 Burpees 7 Kettlebell Swings (M-70#/F-55#) 9 Stand Ups (M-45#/F-35#) x5

Posted on 11/30/2011 at 09:01 PM | Permalink | Comments (3) | TrackBack (0)



CFS WOD - Wednesday 30NOV2011

STRENGTH: 3 Deadlifts EMOM for 10 MIN @ 70%-75% of 1RM

METCON: 15 MIN AMRAP: 15 Box Jumps 5 Muscle Ups

Allen got his first Muscle Up (x10) today.

Posted on 11/29/2011 at 08:48 PM | Permalink | Comments (9) | TrackBack (0)



CFS WOD - Tuesday 29NOV2011

METCON: "Jackie" 1000m Row 50 Thrusters (M-45#/F-35#) 30 Pull Ups

SKILL: L-Sit for a total of 90 seconds

Posted on 11/28/2011 at 09:25 PM | Permalink | Comments (3) | TrackBack (0)


Alright, here we go, the 2nd edition of CFS Gameday. We started things off a couple of weeks ago with "Dr. Stud Kickass". While Nila might not have as striking of an alter-ego name as Dr. Stud Kickass, her story is absolutely amazing...

Most of you know Nila. She is one of the original CFS athletes, she's a teacher, she does single unders faster than 99.9% of the world's population, and she's run a couple of marathons...oh, and she's 55 years, 6 months, and 19 days old...and she's super proud of that.

What you may not know about Nila is that she is a Cancer Survivor. A Cancer Survivor that went through the whole kit and kaboodle, to include chemo. Along with chemo comes a TON of nasty little side effects that, well...suck. One of these side effects is bone loss leading to osteopenia where the bones become thin and fragile due to a drug called tamoxifen...not good. Add in the fact that as you get older you bones naturally begin to decrease in density and now you've got a bit of a problem on your hands. So Nila has to go in for routine bone density tests which, up until now, she hated.

So on this last bone denisty test visit, the nurse came out and told Nila that she was going to have to run the numbers again because the data was a little off. But the data wasn't off, it just wasn't was dead on: - 6.4% increase in spinal bone density/strength - 5.4% increase in total hip bone density/strength - 3.6% increase in the neck of the hip bone denisity/strength

Her bone density has INCREASED. This is not exactly common...not for a lady her age...not for a Cancer Survivor. So what's Nila's Gameday? Aside from jumping on 20" boxes, doing olympic lifts, swinging kettlebells, hating burpees, hiking the Appalachian Trail, running marathons, pulling heavy deadlifts, and being an awesome athlete? Oh, just winning at life and reversing the aging process...after cancer AND chemo at an age that earns her the right to spank you like your mamma should have.

Now I'm not here to say that CrossFit is a miracle drug that cures cancer and wins Super Bowls, but it has been proven that exercise and moving large loads over long distances quickly increases bone density. Bottom line...Nila is an amazing athlete that, day in and day out, hangs with what she calls the "Young Whipper Snappers" of CFS and the bone data speaks for itself. Another Gameday, another win. We love you girl, keep doing work.

Posted on 11/28/2011 at 10:01 AM | Permalink | Comments (18) | TrackBack (0)


CFS WOD - Monday 28NOV2011


METCON: 45 Second AMRAP: 3 Burpees 5 Kettlebell Swings x5 *45 Second REST between rounds **Score total reps completed each round

Becky setting up for a serious Cluster bomb. She finished with 150# overhead. Fill in the blank: West _______ Virginia.

Posted on 11/28/2011 at 08:53 AM | Permalink | Comments (4) | TrackBack (0)



Josh and Ashley found out tonight that their baby is going to be a girl! Now the wait is on to meet our newest little CFS chick. Ashley was completely against me having anything to do with naming this baby has asked that CFS name her baby and Josh is about 10 beers deep by now, playing "Freebird" on the back porch...naked...and couldn't care less. All ideas and suggestions are welcome in the comment section.

Posted on 11/22/2011 at 10:40 PM | Permalink | Comments (21) | TrackBack (0)


CFS WOD - 23NOV2011

Skill/Strength: 3 x MAX Handstand Hold

METCON: 6 Deadlifts (M-315#/F-185#) 15 GHD Sit Ups 30 Double Unders x5

Skill/Strenth EXTRA: 50 Ring Dips (Not for time)

New CFS Athlete Kim pulling deads.

Posted on 11/22/2011 at 10:05 PM | Permalink | Comments (0) | TrackBack (0)



CFS WOD - Tuesday22NOV2011

Skill/Strength/METCON: PART 1 Max Dead Hang Pull Ups Max L-Sit Hold x4 *2 minute rest between rounds **Score total reps completed and total time held


PART 2 200m Run 1 Clean and Jerk x8 *2 minutes to complete each round **Only 1 C&J attempt per round, athlete chooses weight ***Score total weight successfully C&j'd through 8 rounds, missed attempt = 0

Posted on 11/21/2011 at 10:17 PM | Permalink | Comments (1) | TrackBack (0)


CFS straight up REPRESENTED this weekend. Cayce and Justin H took off up to Charlotte, NC on Saturday for the USA Weightlifting Oly Event. Cayce took 1st Place as the OUTSTANDING FEMALE LIFTER AWARD with lifts of 115# (Snatch) and 155# (Clean & Jerk). Justin H couldn't get his ish together on the Clean & Jerk, but he got under 205# on his final Snatch attempt.

Watson, Joel and Alex headed out to HIT CrossFit for the Tactical Strength Challenge. Watson and Alex took TOP OVERALL MALE/FEMALE honors. Joel pulled a 475# Deadlift and cruised into a 3rd place finish.

And Blake killed some more stuff...

Posted on 11/21/2011 at 09:10 AM | Permalink | Comments (4) | TrackBack (0)





CFS WOD - Monday 21NOV2011

METCON: 14 Kettlebell Swings (M-70#/F-55#) 300m Row 20 Push Ups 7 Front Squats (M-185#/F-125#) x3 *Front Squats are taken from the ground, no racks allowed **15 Minute cut-off


6 Minute AMRAP: 9 GHD Sit Ups 5 Ground-2-Overhead (M-50# Dumbbells/F-30# Dumbbells) 2 Rope Climbs

Skill/Strength: 50 Pistols (25 per leg) at athletes own pace/ability level

Wasn't elite...

Posted on 11/21/2011 at 08:19 AM | Permalink | Comments (0) | TrackBack (0)



WEEKEND EVENTS: 1. HIT CrossFit (Simpsonville, SC) is hosting the Tactical Strength Challenge on Saturday. It starts at 10AM, only costs $20 to participate, and can definitely be done with a hangover (see events below). Get with Joel if you are interested in going, he's heading out there tomorrow. - 1RM Deadlift - MAX Pull Ups - MAX Kettlebell Snatches in 5 MIN

2. Two of our CFS Athletes/Trainers will be competing at the USA Weightlifting Event on Saturday up in Charlotte. Cayce and Justin H will be showcasing their olympic lifting skills with a 1RM on the Clean & Jerk and Snatch. This is an official event and will allow them to post official lifts on the national stage. They are 2 of our strongest athletes and should posts some solid lifts. Best of luck to both of quick and nasty!

MOOKIE's GEAR: As we all know, Mookie is out in Nebraska at seminary. He's started up a CrossFit group out there and they are in dire need of some bumper plates and a kettlebell. We are looking to send 4 x 45# bumpers, 2 x 25# bumpers, and a 1.5 pood kettlebell out to him. Its about $400 worth of equipment with shipping and we'll be taking donations at the gym over the next week or so.

Posted on 11/18/2011 at 09:46 AM | Permalink | Comments (5) | TrackBack (0)



CFS WOD - Friday 18NOV2011

Skill/Strength: Fat Grip Deadlift 1-1-1-1-1 (Find 1RM)

METCON: "Diane" 21-15-9 Deadlifts (M-225#/F-155#) Handstand Push Ups

Posted on 11/17/2011 at 07:20 PM | Permalink | Comments (5) | TrackBack (0)



CFS WOD - Thursday 17NOV2011

Time Trial: 1000m Row

METCON: 15 MIN AMRAP 10 Pistols 10 Back Ext 10 Chestys

Posted on 11/16/2011 at 09:18 PM | Permalink | Comments (6) | TrackBack (0)


Courtesy of Dr. Stud Kickass:

I feel it is my duty to make a public service announcement. It is not Christmas people. Not even close. Okay, so it is close but not close enough. I live by very few rules but the ones I have are hard and fast. Number one don't touch my feet. Strange I know considering my lack of love for footwear (we'll leave the shoe fetish for Nate). Number two is there certain things you need to ask permission prior to "touching". I don't care how far into it you are. You just don't go there without permission (if this is getting past you I'll explain it in person sometime). And number 3 is NO CHRISTMAS MUSIC OR DECORATIONS BEFORE THANKSGIVING! Period. Don't. No exceptions.

Do not let corporate America lure you into thinking it is okay to tacky up your yard just because Halloween is over. Because it isn't. It is our responsibility to maintain some sense of tradition and decorum in this country. It is after all, WE the people. Take a stand. As a tradition following, double standard loving, red meat eating, opening the door for women red blooded American male I feel it is my duty and my right to flog the monkey shit, with a 3 foot section of hose pipe (not garden hose you yankee) out of anyone caught humming, singing, whistling a Christmas song prior to the conclusion of Thanksgiving festivities. Starting today I am forming an Army of sorts. I ask that you all join me in this fight to keep tradition alive! Go out and tell your D-bag neighbor to put his/her/their shit away until next Friday. I will leave some spare three foot sections of hose in the gym for anyone wishing to join my "Guardian Angel's of Christmas" brigade and enact some vigilante justice on the robots who are being mind boned by corporations.

And FYI, wish me a Merry Christmas prior to Nov 25th and your marbles will get a free trip up your gut and into your throat courtesy of my grocery store foot.

Oh, and Happy Thanksgiving.

Dr. Stud Kickass

Posted on 11/16/2011 at 12:05 PM | Permalink | Comments (13) | TrackBack (0)



CFS WOD - Wednesday 16NOV2011

Strength/Skill: L-Sits

METCON: 15 Thrusters (M-95#/F-65#) 15 Ring Dips 15 Overhead Squats (M-95#/F-65#) 15 Pull Ups x3

Nicole, Scott, Watson, Alex, and Mark Q kickin' off the WOD all organzied and ish.

Posted on 11/15/2011 at 09:52 PM | Permalink | Comments (2) | TrackBack (0)



CFS WOD - Tuesday 15NOV2011

Skill/Strength: Clusters (Squat Clean to Thrusters) 5 @ 65% of 1RM 5 @ 70% of 1RM 5 @ 75% of 1RM MAX REPS @ 75% of 1RM

METCON: 20 Wall Balls 3 Rope Climbs x4

What's better, Shark Week or Nicki Week?

Posted on 11/14/2011 at 09:29 PM | Permalink | Comments (3) | TrackBack (0)



CFS WOD - Monday 14NOV2011

Time Trial: 1 Mile Run

METCON: 10 Sandbag Get Ups 10 Box Jumps (M-30"/F-24") x5

Nicki rockin' the black fingernail polish...comments welcome.

Posted on 11/13/2011 at 10:03 PM | Permalink | Comments (4) | TrackBack (0)



CFS SWIM WOD 11.2 - 12NOV2011

10 rounds for time:

25 yard swim

10 push ups

25 yard walking lunges

We will meet at in the lobby of the USC-Upstate Wellness Center at 1100 am. If you do not know where to go, come by the gym at 1045 to follow us over. The cost is $5. Casey W will be hanging out at the gym from 11-12 to watch the kiddos ($5per). Come and try it out, as always, it is scalable for any fitness level.

Posted on 11/11/2011 at 01:10 PM | Permalink | Comments (1) | TrackBack (0)



CFS WOD - Friday 11NOV2011

Skill/Strength: Muscle Ups

METCON: "Nate" 20 MIN AMRAP 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (M-70#/F-55#)

Yet another Friday with nothing but pictures of dudes...I'm not sure who to appologize to, the dudes or the chicks... Either way, enjoy the man-candy.



CFS WOD - Thursday 10NOV2011

Skill/Strength/METCON: PART 1 Max Dead Hang Pull Ups Max Push Ups x4 *2 minute rest between rounds **Score total reps completed


PART 2 200m Run 1 Snatch x8 *2 minutes to complete each round **Only 1 snatch attempt per round, athlete chooses weight ***Score total weight successfully snatched through 8 rounds, missed attempt = 0

Cody getting ready to rip under the bar...

Posted on 11/09/2011 at 07:18 PM | Permalink | Comments (7) | TrackBack (0)



CFS WOD - Wednesday 9OCT2011

Skill/Strength: Shoulder Press 7x2 @ 80-85% EMOM

METCON: 10 GHD Back Ext 10 Toes-2-Bar x5

New CFS Athletes Iris and Josh V movin' it overhead. Iris just finished up the Indoc Program and is doing awesome. Josh V...well...let's just say this bull migh have finally found his china shop.

Posted on 11/08/2011 at 09:45 PM | Permalink | Comments (0) | TrackBack (0)



As most of ya'll know, the Chapman Girls Soccer Team trains at CFS during their off-season. Caitlyn Johnson has been there since we kicked it off back in the day and she's got skillz to pay the billz both in the gym and on the soccer field. She has been nominated for the Inspireum Soccer Award which is in association with the National High School Coaches' Association. This award recognizes athletes that excel on the field and in the community, showing solid character in the process. She needs us to get her to through the first round of qualifications, so go HERE and click on the RED "VOTE" button with a big GREEN check in the middle. Then find another computer and do it again...repeat as necessary until she dominates Round 1.

She's the Blondie on the right beside the sweet fro...

Posted on 11/08/2011 at 09:42 PM | Permalink | Comments (2) | TrackBack (0)


Celeste made a trip up to Ohio last week to visit Rogue and grab some equipment for her garage gym. She set it all up this weekend. And she got a pic with Dan Bailey (Finished 6th at the CF Games). Check it out...

Posted on 11/08/2011 at 11:13 AM | Permalink | Comments (2) | TrackBack (0)



***Only 2 more days left to order some SILPADA stuff and help out the CFS Traveling Athletes.***

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

CFS WOD - Tuesday 8OCT2011

METCON: "Bradshaw" 3 Handstand Push Ups 6 Deadlifts (M-225#/F-185#) 12 Pull Ups 24 Double Unders x10

Alex (Happy Birfday, girl!), Whit (MINTRON), and Erin (she left us for a while, but she's back...which is awesome...welcome back) rolling through pull ups like some BAWWSES!

Posted on 11/07/2011 at 09:47 PM | Permalink | Comments (7) | TrackBack (0)


We're going to start this series up and see how it goes. 6AM Dave preaches it every morning in between verbal jousts with Scott/Big Pete/Joel..."Don't worry about me, you worry about you because I've got me and Gameday". At the end of the day, we all have our differnt reasons for doing the types of workouts we do but if you break it down to parade all pretty much comes down to 2 things. 1.) You being able to do what you want to do when you want to do it. 2.) Being ready and able to handle whatever life throws at your stupid face. And this is the reason behind the "Gameday" series. We want to hear why you walk in the CFS garage doors every day and how you use it outside of 330 Tenosha. Glenn Dr. Stud Kickass is going to get this thing rollin' with the 1st Edition of GAMEDAY...

The one thing I noticed early on in my CrossFit experience was that it tends to draw a pretty diverse crowd. Sure we're over run with Narcs and have bacon running out of our ears. But we also have teachers, nurses, coaches, finance guys, back crackers, sales people, house wives, house husbands and some pretty impressive and disciplined kids. All of these folks have their own reasons for crashing the box and head butting WODs day in and day out. But when someone ask you why you CrossFit what do you tell them? For some it's about being able to wear kick ass board shorts, one legged skinz and kinetic tape. For others it's about the opportunity to fist bump Axe gelled faux hawk'd bro's while banging out WODs to Nickleback (ahem). But for me, and a lot of people, it is about being able to function better not only as a human but as a father, doctor and hunter. We all have our hobbies and things outside of work and the gym that we love to do. For me the thing that keeps me going, clears my mind and soul, saves a lot of people from a much needed choke hold and basically keeps me showing up to earn a paycheck (second of course behind my kid) is being able to hunt. Some people hunt by jumping from their truck to their four wheeler and riding a few hundred yards, walking 10 feet and climbing up into a stand for an hour. I don't judge but that just doesn't do it for me. I get into the extreme of it more than that. I'm at my happiest when it takes me 30 minutes of walking over broken terrain to get where I want to be. Give me my boots, bow, pack, stand and just enough water and food to survive for a few days if needed and I will go find some shit to kill. Bank it. A little over 2 years ago I found myself hunting a little closer to the road. I wasn't able to get into the back country quite as far. My back hurt. My knees hurt. I couldn't climb more than 50 feet without barfing up a lung. I was losing my ability to get to the top of the mountain. I was losing my hunt. The experience, while still enjoyable, was lacking something. If I could still hear cars going down the road I felt I had failed. I was losing my mountain and I wanted it back. It was with that in mind that I closed my eyes and jumped head first into this, this cult called CrossFit. I figured if I was going to hurt then I was going to be strong and hurt. Go down swinging for lack of a better phrase. So here we are two years plus later and without a doubt I have my mountain back and then some. My day starts out at 0430. I'm dressed, coffee down, pack loaded, stand strapped and boots on the ground and walking away from my truck in the dark by 0530. After 35 minutes of moderate to slow paced walking (40# weighted) I'm up on my mountain. Ten minutes after that I am 25 foot up a white oak (think 25 feet of weighted pull ups and knees to elbows) on a high ridge waiting for the world to wake up. The point of all this packing and walking is to put protein on the ground and two and a half hours later we see this,

which has led to this.

So now that we have this critter on the ground we need to get it off this mountain and in the cooler. So how do you get all this

from here, one mile up and down hills over broken terrain, to the truck? You use this sweet ass beard

and this sweet ass engine.

That is read sweet (pause) ass engine. Not sweet ass (pause) engine. Just to be clear. Pack tied to stand, stand strapped to your back, deer strapped to your waist and bow in your hand. Now you have over 40# on your back, over 100# of dead weight dragging behind you and a shit ton of real estate and topography standing between you and civilization. Time to get moving. 3, 2, 1, GO!

Now any other time and all this hunt requires is a low to moderate physical output. Very rarely is any "max effort" required. But when it is you had damned well be ready for it. Case in point, I'm halfway out with this deer trying to negotiate a very narrow path between a deep dry creek bed and a very steep hill. Well gravity did what gravity does and that is pull shit down. Imagine being drug down hill by dead weight while carrying all that on your back and climbing back up to get back on path. Max Fuckin' effort!

Think weighted, up hill sled pulls. Or better yet dumbbell step ups onto 24" boxes. Finally we're 50 yards from the road and truck. It has been 20+ minutes (going down hill is faster than up, even with a dead deer in tow) and we have one last obstacle to negotiate, a 15 yard wide dry creed bed with 8 foot ditch banks.

Again, more weighted step ups and max effort. And that's it. All there is to it. Now for the next few hours you get to drink beer, skin, quarter and de-bone meat while rewarding yourself for a job well done. What's better than that?

So that is why I CrossFit and a look into a day in the life of Dr. Stud Kickass. So why do you CrossFit? What trips your trigger and gets you into the box day in and day out? Take some pictures and share your story of how this place has helped you be a better cop, nurse, teacher, mom, dad, thief or just a better homo sapien in general.

- Dr. Stud Kickass

Posted on 11/07/2011 at 11:35 AM | Permalink | Comments (13) | TrackBack (0)



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

CFS WOD - Monday 7OCT2011

Skill/Strength: 1 Clean and Jerk every 90 seconds x5 *Sub-max effort, but HEAVY (80%-90% of 1RM)

METCON: 21-15-9 Ring Push Ups Kettlebell Swings (M-70#/F-55#) Calorie Row

The 4PM class...packed house.

New CFS Athletes Andy and Tori G.

Posted on 11/06/2011 at 06:29 PM | Permalink | Comments (4) | TrackBack (0)



CFS WOD - Friday 4NOV2011

Skill/Strength: Max Handstand Holds x3

METCON: 10-9-8-7-6-5-4-3-2-1 GHD Sit Ups 1-2-3-4-5-6-7-8-9-10 Handstand Push Ups *Alternate between the GHD Sit Ups and HSPUs, working your way down the GHD Sit Up rep scheme and up the HSPU rep scheme.

Matt H and Tori L (new CFS athletes) getting inverted early Friday mawnin'.

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


Nothing too drastic here, but there are 2 changes to the gym schedule that will go into effect tomorrow: 1. There will no longer be a 7PM class on Fridays (start your weekend early, go to Ike's, down a double burger with everything but the bun, replace the bun with PBRs as needed). 2. We will be having an additional Open Gym Jam Session on Sundays from 2PM - 5PM. Come get some extra work in or dial in those double unders, pull ups, snatches, life, etc.

Of course, a post is not a post without pictures or video or something ridiculous so we are going to go with the latest Action Figure Therapy video (the same guys who threw a TON of support to our FGB6 event). WARNING: This piece of art contains some advanced language that will probably piss off your boss and has the potential to put your kids on the Amy Winehouse career path. You have been warned and're welcome.

Posted on 11/03/2011 at 10:38 AM | Permalink | Comments (5) | TrackBack (0)



CFS WOD - Thursday 3NOV2011

Skill/Strength: Back Squat 5x5 @ 5x0x0 Tempo *Athletes are not looking to set a 5RM on this. Select a manageable load and perform Back Squats at the following tempo. 5 SECOND controlled descent, ZERO pause at the bottom, explode up out of the squat, ZERO pause at the top, repeat x5.

METCON: 12 MIN AMRAP 5 Power Clean to Push Press (M-155#/F-105#) 5 Ring Dips

Karleigh showing the world how its done...chest up, weight back on the heels, knees out, solid lumbar curve, great depth, flared nostrils.

We've got quite a few new athletes in the gym. Cody (first row) and Justin B (second row) have finished up their Indoc and are already rolling through WODs. More pics of the other new CFS athletes shortly.

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