© 2019 CrossFit Spartanburg

FEBRUARY 2012

February 1, 2012

02/29/2012

SKANK BANK

CFS WOD - Thursday 1MAR2012

STRENGTH:
WENDLER CYCLE
Bench Press
70% x 3
80% x 3
90% x 3+
*Use 90% of 1RM for percentages.
**Sets are performed every 3 minutes on the minute.

METCON:
25 Pull Ups
25 Kettlebell Swings (M-70#/F-55#)
x4
*Compare to "BABIES OF THE KNUCKLE" 


   
 

Posted on 02/29/2012 at 09:57 PM | Permalink | Comments (0) | TrackBack (0)

02/28/2012

DEPLOY YOUR IDIOT

CFS WOD - Wednesday 29FEB2012

METCON:
700m Row
7 Power Cleans (M-185#/F-125#)
7 Handstand Push Ups
7 Pistols
500m Row
5 Power Cleans
5 Handstand Push Ups
5 Pistols
300m Row
3 Power Cleans
3 Handstand Push Ups
3 Pistols 

CORE COOLDOWN:
50 Roll Outs
50 Sit Ups


   
   
  
 

Posted on 02/28/2012 at 10:08 PM | Permalink | Comments (0) | TrackBack (0)

02/27/2012

BABY PARTY

 

Who:  All CFS Athletes and friends.
What:  A baby party for Ashley, Josh and Kirby.
When:  Friday (March 9, 2012) after the last WOD...7PM-ish.
Where:  CFS
Why:  Because Nicki and Hannah are the boss of me and tell me what to do.

Nicki and Hannah are hosting a baby party at CFS for the Bradley crew.  Food will be provided (and with those two cooking, trust me, it'll be tastey).  BYOB.  We'll kick off the party after the last WOD on Friday so things should get crack-a-lackin' around 7 or so and we'll go until we go.  Monetary donations will be taken as it seems like lil' Kirby already has plenty of toys and poop bags (see below).  Not to mention, the combination of the CFS crew + baby toys + firewater = AJ crying because "he was playing with it first".  Contact Nicki or Hannah and let them know if you plan on attending OR post in the comments section.

 

Posted on 02/27/2012 at 09:18 PM | Permalink | Comments (13) | TrackBack (0)

HIGBEE NOTCH

CFS WOD - Tuesday 28FEB2012

STRENGTH:
WENDLER CYCLE
Back Squats
75% x 5
85% x 3
95% x 1
*Use 90% of 1RM for the percentages.
**Sets are performed every 3 minutes on the minute. 

METCON:
200m Run
20 Ring Dips
1 Rope Climb
x4


   
 

Posted on 02/27/2012 at 08:46 PM | Permalink | Comments (0) | TrackBack (0)

02/26/2012

HILLBILLY HANDFISHIN'

CFS WOD - Monday 27FEB2012

METCON:
"THE SEVEN"
7 Handstand Push Ups
7 Thrusters (M-135#/F-95#)
7 Knees-2-Elbows
7 Deadlifts (M-245#/F-175#)
7 Burpees
7 Kettlebell Swings (M-70#/F-55#)
7 Pull Ups
x7 


   
   
   
   
  
 

Check out the new moonbeam light that was installed today.  That's right, CFS sittin' high on the hog...

 

Posted on 02/26/2012 at 09:19 PM | Permalink | Comments (3) | TrackBack (0)

02/23/2012

3 INCHES AND A BRICK

***THERE WILL BE NO 7AM/8AM CLASSES TODAY (FRIDAY 24FEB2012).  SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Friday 24FEB2012

METCON:
CrossFit Games Open 12.1
7 Minute AMRAP:
Burpees
*Chest and Hips must touch the ground on each rep.
**Athlete must touch an object 6" above a fully extended reach at the top of the Burpee.
***CFS Trainers will be available for athletes participating in the Open (the trainer will administer the WOD 1-on-1 in order to stay within the confines of HQ rules).
****All non-CFS athletes are asked to contact Tal prior to showing up for the WOD.
*****Complete 12.1 Rules located HERE.

SKILL/CORE COOLDOWN:
50 GHD Sit Ups
50 GHD Hip Ext
*Complete 1 Rope Climb every 20 reps.
**Not for time. 

 

Posted on 02/23/2012 at 08:23 PM | Permalink | Comments (0) | TrackBack (0)

02/22/2012

BREEZY WINS ACC PLAYER OF THE WEEK

Check it out (Byrnes "Breezy" ACC Softball Player of the Week).  That's right...she might be in Florida right now, but she's still one of our most impressive CFS athletes.  Keep hittin' bombs girl.  Lovin' the Sanuks!

 

Posted on 02/22/2012 at 09:37 PM | Permalink | Comments (11) | TrackBack (0)

MUSTACHE RODEO

CFS WOD - Thursday 23FEB2012

STRENGTH:
WENDLER CYCLE
Back Squat
70% x 3
80% x 3
90% x 3+
*Use 90% of 1RM for the percentages
**Sets are performed every 3 minutes on the minute

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
50 Burpees
20 Power Snatches (M-95#/F-65#)
25 Burpees
10 Power Snatches
*9 minute cut-off time limit

Posted on 02/22/2012 at 09:11 PM | Permalink | Comments (0) | TrackBack (0)

02/21/2012

SHOTGUN AND A BIBLE

***ANNOUNCEMENTS***

#1 - MONDAY AND TUESDAY'S PICS/SCORES WILL BE POSTED TOMORROW 

#2 - CFS WILL BE ADMINISTERING THE FIRST CROSSFIT GAMES OPEN WORKOUT ON FRIDAY FOR ALL CFS ATHLETES AND PROSPECTIVE GAMES COMPETITORS. THE FIRST WOD WILL BE ANNOUNCED TOMORROW ON THE CROSSFIT GAMES SITE. NON-CFS ATHLETES ARE INVITED TO ATTEND (PLEASE CONTACT TAL IN ADVANCE AT 410-271-5910).

 

CFS WOD - Wednesday 22FEB2012

METCON:
30 Muscle Ups
*Perform 5 Deadlifts (M-315#/F-205#) every 2 minutes (E2MOM)

SKILL/STRENGTH/DOIN' WORK:
2 Minute AMRAP:
Sandbag Get Ups 


  
   
   

Posted on 02/21/2012 at 08:58 PM | Permalink | Comments (0) | TrackBack (0)

02/20/2012

CEE LO GREEN

CFS WOD - Tuesday 21FEB2012

STRENGTH:
WENDLER CYCLE
Bench Press
65% x 5
75% x 5
85% x 5+
*Use 90% of 1RM for percentages
**Sets are performed every 3 minutes on the minute

METCON:
100 Air Squats 

 

02/19/2012

CONCEALED WEAPONS PERMIT COURSE

For those interested in a CWP (Concealed Weapons Permit) Course, call Joey (864-991-7471) or contact Steve at the gym.  The class will be held on Tuesday (21FEB2012) from 6PM - 10PM.  The shooting portion will be held on Saturday (3MAR2012).  The cost is $60 which includes taking your fingerprints and sending them to SLED.  Steve will be assisting with the shooting portion of the class.

 

Posted on 02/19/2012 at 06:35 PM | Permalink | Comments (0) | TrackBack (0)

IRANIAN NUKE PARTY

***THERE WILL BE NO 8AM CLASS TODAY (MONDAY 20FEB2012).  SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Monday 20FEB2012

METCON:
PARTNER WOD
500m Row
400m Row
300m Row
200m Row
100m Row
*1 partner rows while the other holds 2 Kettlebells (M-70#/F-55#) in the front rack position
**KBs must be racked in order for the partner to row
***5 Burpee penalty if KBs are dropped prior to end of row (assessed at the end of the WOD)

SKILL/CORE:
100 Partner MedBall Sit Up Throws 


   
  

Posted on 02/19/2012 at 06:03 PM | Permalink | Comments (3) | TrackBack (0)

02/16/2012

SWAMP PEOPLE

CFS WOD - Friday 17FEB2012

SKILL:
6 Minute AMRAP:
Rope Climbs

METCON:
10 GHD Sit Ups
10 Squat Snatches (M-115#/F-85#)
x4
*7 minute 9 minute cut-off time limit 


   
   
   
   
  
 

Posted on 02/16/2012 at 07:53 PM | Permalink | Comments (0) | TrackBack (0)

02/15/2012

BYRNES STRENGTH MEET VOLUNTEER OPPORTUNITY

CALLING ALL CFS ATHLETES!!!  Lemme get up in that ear for a second.  Byrnes High School is hosting a strength meet on Saturday (18FEB2012) and Coach Srock (the badass strength coach at Byrnes that has been working with many of our CFS athletes) need some volunteers to help out at the event.  This will be an awesome opportunity to see some young high school athletes move some serious weight.  We will be helping with the sign in, watching movement standards on lifts, changing weights, etc.  If you are interested in volunteering to help out, leave a post in the comments section.  We will leave from the gym at 9AM Saturday morning.  Please keep in mind that you do not have to stay for the entire meet.

 

Posted on 02/15/2012 at 09:25 PM | Permalink | Comments (3) | TrackBack (0)

STANKONIA

CFS WOD - Thursday 16FEB2012

METCON:
"NUTTS"
10 Handstand Push Ups
20 Deadlifts (M-250#/F-175#)
25 Box Jumps (M-30"/F-24")
50 Pull Ups
100 Wall Balls (M-20#/F-14#)
200 Double Unders
400m Run with a (M-45#/F-35#) Plate

   

Posted on 02/15/2012 at 09:15 PM | Permalink | Comments (2) | TrackBack (0)

02/14/2012

GOOGLE YOURSELF

CFS WOD - Wednesday 15FEB2012

STRENGTH:
Wendler Cycle
Back Squats
65% x 5
75% x 5
85% x 5+
*Use 90% of your 1RM for the percentages
**Sets are performed every 3 minutes on the minute

METCON/SKILL:
30 Muscle Ups
*IF YOU CAN EXECUTE A RING DIP - work the transition off of the banded squat rack or floor (with minimal leg assistance through the pull)
**IF YOU CANNOT EXECUTE A RING DIP - 15 Pull Ups / 15 Banded Ring Dips x 6 


 
    
   
 

Posted on 02/14/2012 at 04:26 PM | Permalink | Comments (0) | TrackBack (0)

02/13/2012

INK MASTER

***THERE WILL BE NO 8AM CLASS TODAY (TUESDAY 14FEB2012.  SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Tuesday 14FEB2012

METCON:
"AIR FORCE"
(M-95#/F-65#)
20 Thrusters
20 Sumo-Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
*Perform 4 Burpees EMOM

CORE/SKILL:
21-15-9-15-21
GHD Sit Ups
GHD Hip Ext
*Not for time 

 

If you are interested in participating in the 2012 CrossFit Games Open Competition, sign up HERE. It costs $20 to register, but its a pretty cool event that allows you to see where you stand outside of the CFS fish bowl. For those of you thinking about participating as an athlete on the CFS Team, registering for the Open will be a requirement. Either way, its something that any CFS athlete of any level can participate in.  We'll be doing the Open WODs as the CFS WOD on Fridays so you might as well just sign up and see how you'll fare.

 

Posted on 02/13/2012 at 08:59 PM | Permalink | Comments (0) | TrackBack (0)

02/12/2012

YING YANG IN THIS THANG

CFS WOD - Monday 13FEB2012

STRENGTH:
1 RM Bench Press
*4 Attempts

METCON:
***ORGINALLY PROGRAMMED BY CROSSFIT OUTLAW*** 
10 Minute AMRAP:
12 Chest-2-Bar Pull Ups
12 Box Jumps (M-30"/F-24")


   
   
   
   
   
   

Posted on 02/12/2012 at 09:15 PM | Permalink | Comments (0) | TrackBack (0)

COLT 45 AND 3 ZIG ZAGS

***REMINDER:  FEBRUARY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN FRIDAY...CFS DOESN'T RUN ON AWESOMENESS ALONE.  THANKS!***

CFS WOD - Friday 10FEB2012

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON***
Within 4 Minutes:
400m Run
1 Rope Climb
MAX Double Unders (Reps)
x5
*REST 2 Minutes between rounds
**Score total number of Double Unders completed

STRENGTH/SKILL:
100 Sit Ups (For Time) 


   
 
 

Posted on 02/12/2012 at 08:50 PM | Permalink | Comments (2) | TrackBack (0)

WANT A FREE MONTH AT CFS?

Yeah, that's right, you know you want it...

As you all know, Josh and Ashley are having a babe-ster in early April.  The docs are saying she has an Atrioventricular Septal Defect-Complete.  I would attempt to explain what that is to you, but I went to public school and..yeah...follow this link (Baby Kirby) and you can learn all about it.  So with this comes a few, actually more than a few, trips down to Charleston for Josh and Ashley so that they can see the specialist down there.  Kirby will be born down in Chucktown as well and then probably have to spend 6-8 weeks down there before we can bring her home.  Gas prices are stupid so these trips can get a little pricey, and whether Josh and Ashley like it or not...we are going to offset some of those costs.  Our first event is a baby weight/length guessing contest.  Guess the right weight/length of Baby Kirby and you win a free month at CFS.  $10 per guess, going by 10ths of lbs. and oz. on the weight and inches on the length, directions posted at the gym on the board, starts at 6AM Monday (13FEB) morning, once a length/weight is purchased its gone for good.  BET IT UP!!!

 

02/08/2012

FEEDING FRENZY

CFS WOD - Thursday 9FEB2012

STRENGTH:
MAX Effort (TIME) Sled Pull
*50 Feet
**(M = Tire + 135# / F = Tire + 90#)
***5 Attempts

METCON:
"KAREN"
150 Wall Balls (M-20#/F-14#) 


     

Posted on 02/08/2012 at 08:48 PM | Permalink | Comments (3) | TrackBack (0)

02/07/2012

YOU LEAKIN'

***THE NEW FEED THE BEAST POST IS UP***

CFS WOD - Wednesday 8FEB2012

METCON:
"JOSH"
21 Overhead Squats (M-95# / F-65#)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups

SKILL:
Core Cooldown (Trainer's Choice)


   
   

Posted on 02/07/2012 at 09:52 PM | Permalink | Comments (0) | TrackBack (0)

LA FAVORITA

CFS WOD - Tuesday 7FEB2012

STRENGTH:
1RM Back Squat
*4 Attempts

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


   
   
   
 

Posted on 02/07/2012 at 09:45 PM | Permalink | Comments (0) | TrackBack (0)

02/05/2012

GET THAT

CFS WOD - Monday 6FEB2012

METCON:
3 Power Snatches
6 Over-the-Bar Burpees
9 Roll Outs
12 Ring Dips
x6

STRENGTH/SKILL:
4 x 10 GHD Raises 

 

Posted on 02/05/2012 at 05:47 PM | Permalink | Comments (0) | TrackBack (0)

PUMPKIN HEAD

CFS WOD - Friday 3FEB2012

STRENGTH:
1 Clean & Jerk EMOM
*Increase load by 10# each round.
**MAX of 10 rounds.
***Failed lift = end of WOD.

METCON:
15 Hang Power Cleans
15 Burpees
x4 

 

Posted on 02/05/2012 at 05:46 PM | Permalink | Comments (0) | TrackBack (0)

02/01/2012

STANK

CFS WOD - Thursday 2FEB2012

SKILL:
Snatch Work

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON***
Within 6 Minutes:
Run 800m
MAX Reps Overhead Squats (LOAD = Athlete's Choice)
***REST 5 MINUTES***
10 Minute AMRAP:
7 Thrusters (LOAD = same as above)
7 Kettlebell Swings (M - 70#/F - 55#)
7 Pull Ups

 

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