DECEMBER 2011

12/29/2011

THE SKATER

CFS WOD - Thursday 29DEC2011

STRENGTH: 1RM Turkish Get Up

METCON: Tabata Row (20:10) x8 Tabata Kettlebell Swing (M-70#/F-55#) (20:10) x8

Posted on 12/29/2011 at 08:50 PM | Permalink | Comments (0) | TrackBack (0)

12/27/2011

BOILED DEER HEAD

CFS WOD - Wednesday 28DEC2011

METCON: 5 Deadlifts (M-315#/F-185#) 250m Row 5 Wall Walkers x5

STRENGTH/SKILL: 8 x 40 Yard Sprints EMOM

Posted on 12/27/2011 at 10:29 PM | Permalink | Comments (7) | TrackBack (0)

12/26/2011

PLAYOFF PICTURE

CFS WOD - Tuesday 27DEC2011

STRENGTH: Wendler Cycle - Clusters 40% x 5 50% x 5 60% x 5 *Use 90% of your 1RM for the percentages. **Sets are performed every 3 minutes on the minute ***This is a "deload" week

METCON: ***Programmed by CrossFit Houston*** 15 MIN AMRAP: 10 Calorie Row 10 Overhead Squats

Posted on 12/26/2011 at 09:15 PM | Permalink | Comments (6) | TrackBack (0)

12/25/2011

COMMON SNAPPING TURTLE

CFS WOD - Monday 26DEC2011

METCON: "Team Angie" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats *One partner working while the other partner holds a Kettlebell (M-70#/F-55#) in each hand (Farmer's Carry). Work can only be done if the Kettlebell is being held. **No partitioning.

STRENGTH/SKILL: L-sit for a total of 120 seconds.

Posted on 12/25/2011 at 09:20 PM | Permalink | Comments (0) | TrackBack (0)

12/22/2011

JINGLE 'EM

CFS WOD - Friday 23DEC2011

METCON: "12 Days of Christmas CFS Style"

(M-95#/F-65#) 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 Sumo Deadlift High Pulls *Set up one bar and hammer through this one just like the "12 Days of Christmas" song. Start with 1 Deadlift then 2 Hang Power Cleans, 1 Deadlift then 3 Front Squats, 2 Hang Power Cleans, 1 Deadlift...etc.

No shirt, no shoes, kickass beard, cut-off camo shorts, stitches. I'm not sure which dude would strike more fear into the hearts of children if they caught him coming down their chimney hole.

Posted on 12/22/2011 at 09:25 PM | Permalink | Comments (8) | TrackBack (0)

12/21/2011

GROWN UP

CFS WOD - Thursday 22DEC2011

STRENGTH: 3RM Weighted Pull Up

METCON: 2 Minutes to complete: 20 Air Squats 200m Sprint MAX Reps of GHD Sit Up/Hip Extensions x6 *1 Minute REST between each round. **Alternate between GHD Sit Ups and Hip Extensions each round. ***Score total number of GHD Sit Ups and Hip Extensions completed.

Posted on 12/21/2011 at 10:01 PM | Permalink | Comments (0) | TrackBack (0)

CHRISTMAS SCHEDULE

***CFS will be CLOSED Christmas Eve (Saturday) and Christmas Day (Sunday).***

Posted on 12/21/2011 at 09:54 PM | Permalink | Comments (0) | TrackBack (0)

12/20/2011

BUFFALO SOLDIER

CFS WOD - Wednesday 21DEC2011

STRENGTH: 3 Back Squats EMOM for 10 Minutes @ 70%-75% of 1RM

METCON: 30 Second ARMAP Deadlifts (M-135#/F-95#) 30 Second REST 30 Second AMRAP Push Ups 30 Second REST 30 Second AMRAP KBS (M-70#/F-55#) 1 Minute REST x7 *Score total reps.

Posted on 12/20/2011 at 09:07 PM | Permalink | Comments (11) | TrackBack (0)

12/19/2011

DRINK BLEACH

CFS WOD - Tuesday 20DEC2011

SKILL: Ring V-Outs

METCON: 20 MIN AMRAP: 10 Barbell Roll Outs 10 Pistols (Left) 10 Pistols (Right) 10 Squat Snatches (M-95#/F-65#)

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

COOL VS NOT COOL

CFS WOD - Monday 19DEC2011

STRENGTH: Wendler Cycle - Clusters 75% x 5 85% x 3 95% x 1+ *Use 90% of your 1RM for the percentages. **Sets are performed every 3 minutes on the minute ***Last set is a MAX REP EFFORT

METCON: "Fran" 21-15-9 Thrusters (M-95#/F-65#) Pull Ups

Due to a lack of pictures we're going to play a little game called "Cool vs Not Cool. Ok, I'll go first...this video is pretty played out and more than a handfull of people have gone sub-2 on "Fran", but not many would put up an arguement against this being "cool".

This is not (explicative) "cool". Chalk is awesome, but it stays in the bucket and if you decide to sneak a piece out...at least clean up your mess and put the chalk back when you're done so CFS doesn't start looking like a crackhouse coffee table.

12/15/2011

WESTERN GRIP HANDIE

CFS WOD - Friday 16DEC2011

STRENGTH: MAX Plate Hold (M-45#/F-35#) MAX Deadhang Hold x4 *Hold 1 bumper plate in each hand. **Transition immediately into the MAX Deadhang Hold from the pull up bar. ***Rest as needed between rounds.

METCON: 45 Second AMRAP: 3 Burpees 5 KBS (M-55#/F-35#) x5 *Rest 45 seconds between each round. **Score each round separately.

Posted on 12/15/2011 at 08:21 PM | Permalink | Comments (2) | TrackBack (0)

SIMBA

CFS WOD - Thursday 15DEC2011

METCON: "Tosh" 200m Run 400m Run 600m Run x3 *Rest the exact amount of time used to complete the previous run. EXAMPLE: 200m = 30 seconds, rest 30 seconds, 400m = 1 minute, rest 1 minute, etc.

SKILL: L-Sit for a total of 110 seconds.

Posted on 12/15/2011 at 08:06 AM | Permalink | Comments (9) | TrackBack (0)

12/13/2011

BING, BANG, BONG

CFS WOD - Wednesday 14DEC2011

STRENGTH: 15 MIN AMRAP: 1 Push Press (M-115#/F-85#) 1 Strict Pull Up (NO KIPPING) 3 Push Press 3 Strict Pull Ups 5 Push Press 5 Strict Pull Ups

METCON: 40yrd Sprints EMOM for 6 minutes.

Posted on 12/13/2011 at 01:08 PM | Permalink | Comments (0) | TrackBack (0)

12/12/2011

ANGRY BIRDS

CFS WOD - Tuesday 13DEC2011

METCON: "Elizabeth" 21-15-9 Squat Cleans (M-135#/F-95#) Ring Dips

SKILL: 10 Rope Climbs *Not for time.

Posted on 12/12/2011 at 08:32 PM | Permalink | Comments (1) | TrackBack (0)

BETTER LATE THAN NEVER

CFS WOD - Monday 12DEC2011

STRENGTH: Wendler Cycle - Clusters 70% x 3 80% x 3 90% x 3+ *Use 90% of your 1RM for the percentages. **Sets are performed every 3 minutes on the minute ***Last set is a MAX REP EFFORT

METCON: 12 MIN AMRAP: 5 Skin The Cats 10 Pistols 15 Double Unders

Posted on 12/12/2011 at 08:30 PM | Permalink | Comments (1) | TrackBack (0)

12/08/2011

WEEKEND AND MONDAY SCHEDULE CHANGE

***CFS will not be open this weekend for the Open Gym Sessions.*** ***CFS will be open for all classes Monday EXCEPT 7AM AND 8AM.***

AT HOME SKILL WORK: L-Sit for a total of 100 seconds *Find anything you can, be creative, take a picture of it, send it to CrossFitSpartanburg@gmail.com

Relax this weekend. Its been a tough week of programming to battle through so treat yourself to a beer, maybe some brown lick-ah, maybe some clear lick-ah...hell, maybe some of that 'shine. Either way, rest, recoup and we'll see ya'll Monday. Now, is this really a drunk bear OR is it actually a CFS athlete...in a bear costume? If so, who?

Posted on 12/08/2011 at 08:40 PM | Permalink | Comments (4) | TrackBack (0)

DATS HOW I MADE DA BABY

CFS WOD - Friday 9DEC2011

METCON: "Mr. Joshua" 400m Run 30 GHD Sit Ups 15 Deadlifts (M-250#/F-175#) x5

Posted on 12/08/2011 at 08:23 PM | Permalink | Comments (0) | TrackBack (0)

12/07/2011

MOUTH BREATHER

CFS WOD - Thursday 8DEC2011

STRENGTH: 2 Front Squats @ 85% of 1RM MAX Reps of HSPUs x5 *Transition immediately to HSPUs after Front Squats **Rest as needed between sets

METCON: 1 MIN AMRAP: 120ft Shuttle Sprint (60ft down and back) MAX Reps of Wall Balls (M-20#/F-14#) x8 *1 MIN REST between rounds **Score total number of Wall Balls completed

Posted on 12/07/2011 at 08:43 PM | Permalink | Comments (0) | TrackBack (0)

12/06/2011

BABIES OF THE KNUCKLE

CFS WOD - Wednesday 7DEC2011

SKILL: Kipping Pull Ups *Work efficiency of movement

METCON: 25 Pull Ups 25 Kettlebell Swings (M-70#/F-55#) x4

Tony and Nate...done.

Posted on 12/06/2011 at 08:23 PM | Permalink | Comments (0) | TrackBack (0)

12/05/2011

SPIT THAT HOT FIRE

Marty, Alex and April headed out to 'Bama this weekend for the final 2011 Garage Games Event...the Firebreather Challenge. April and Alex did awesome, with April taking 4th place and Alex finishing up 6th overall. Great job out there ladies, way to represent.

Marty only competed on Saturday, but walked away as the 2011 Garage Games Champion! Nobody deserves it more as she proved herself to be the best athlete in the Garage Games Series. For those of you that aren't really tuned into the whole GG Series, its chock full of ridiculously talented athletes from all over the South East. Most of these athletes are younger than Marty and not nearly as efficient as procreating. She was able to pull it off because 1.) she's tough as shit 2.) Marty and Joel have awesome kids that people don't mind babysitting and 3.) she identified weaknesses in her game and worked to fix them. Its no secret that she is an absolutely amazing athlete and an even better person/mother/wife. Kickass job girl, way to do work! We love you like a fat kid loves cake!

12/05/2011

POPPIN' OFF ROUNDS

CFS WOD - Tuesday 6DEC2011

STRENGTH: Wendler Cycle - Clusters 65% x 5 75% x 5 85% x 5+ *Use 90% of your 1RM for the percentages. EXAMPLE: 1RM = 100#, 90% of 100# = 90#, first set @ 65% of 90# = 60#. **Sets are performed every 3 minutes on the minute ***Last set is a MAX REP EFFORT

METCON: "Annie" 50-40-30-20-10 Double Unders Sit Ups

Posted on 12/05/2011 at 09:11 PM | Permalink | Comments (0) | TrackBack (0)

BLUE COLLAR WORK

CFS WOD - Monday 5DEC2011

SKILL: 5 MIN Pistol Squat Drill 5 MIN Rolling Pistols

METCON: 72ft Jumping KBS (M-70#/F-55#) 250m Row 5 Wall Walkers x4

Posted on 12/05/2011 at 02:08 AM | Permalink | Comments (3) | TrackBack (0)

12/01/2011

BRUSH IT, BUMP IT, OR BANG IT

CFS WOD - Friday 2DEC2011

STRENGTH: 8x3 Shoulder Press EMOM @ 70% of 1RM

METCON: "The Mooch" 15 Minute AMRAP: 3 Back Squats (M-225#/F-155#) 6 Pull Ups 9 Push Ups

Grant pulling a heavy dead over in the 'Stan. Get home safe and strong bro!