APRIL 2012
04/30/2012
RUN THE DATA
***REMINDER: MAY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT THURSDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Tuesday 1MAY2012
SKILL: 15 minutes of Squat Clean work.
METCON: 10 Squat Cleans (M-155#/F-105#) 20 Over-the-Bar Burpees x3
Posted on 04/30/2012 at 09:07 PM | Permalink | Comments (0) | TrackBack (0)
DIXIANA GAS STATION
***THERE WILL BE NO 7AM OR 8AM CLASSES TODAY (MONDAY)...SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***
CFS WOD - Monday 30APR2012
STRENGTH: 20 minutes to establish 3RM Overhead Squat
METCON: 21 Wall Balls (M-20#/F-14#) 21 Toes-2-Bar x4 *12 minute time limit.
Posted on 04/30/2012 at 12:22 AM | Permalink | Comments (4) | TrackBack (0)
04/25/2012
A LIL' PREMATURE
***THERE WILL BE NO OPEN GYM SESSIONS ON SATURDAY OR SUNDAY...SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***
CFS WOD - Friday 27APR2012
METCON: "Cindy" 20 minute AMRAP: 5 Pull Ups 10 Push Ups 15 Squats
Posted on 04/25/2012 at 08:54 PM | Permalink | Comments (0) | TrackBack (0)
PAST TENSE OF TWEET
CFS WOD - Thursday 26APR2012
SKILL/STRENGTH: MAX Handstand Push Ups
METCON: 800m Run x4 ***REST 3 minutes between rounds*** *Score slowest time
Posted on 04/25/2012 at 08:50 PM | Permalink | Comments (0) | TrackBack (0)
FOLLOW TEAM CFS THIS WEEKEND
Its no secret that we're taking a pretty rowdy crew down to the CrossFit Games SouthEast Regionals this weekend. AJ will be going head to head with the best athletes in the South East (South Carolina, Georgia, Florida, Alabama) and the CFS Affiliate Team (Austin, Brett, Scott, Cayce, Nicki, Stacie) will be taking on the fittest gyms in the South East Region. If you want to keep up with how our athletes or doing, follow CFS on Twitter (@CrossFitSptbg)...or you can try this link HERE. Twitter accounts are free, you can download an app for your phone and get all mobile and modern and off MySpace and shhhhtuff. Joel and I will keep the CFS Twitter feed rolling throughout the weekend. Yuuuurp, its about to get delicious...
Posted on 04/25/2012 at 01:45 PM | Permalink | Comments (9) | TrackBack (0)
04/24/2012
YOU GET BACK HERE MR. BIKINI WEATHER...NOT DONE TALKIN' TO YOU
CFS WOD - Wednesday 25APR2012
SKILL: OPTION A: MAX distance Handstand Walk OPTION B: MAX Handstand Hold OPTION C: Handstand Skill Work followed by MAX Handstand Push Ups
METCON: 5 Squat Snatches (M-135#/F-95#) 10 Box Jumps (M-30"/F-24") x7
Posted on 04/24/2012 at 08:57 PM | Permalink | Comments (0) | TrackBack (0)
BECOME A CFS ATHLETE
***Due to overwhelming interest in a 2nd May Indoc Class...The CFS Intro Class 12-05B for our next batch of CFS Athletes will kick off on TUESDAY May 22nd, 2012 @ 5AM. ONLY 2 ROSTER SPOTS REMAINING.***
Details can be found HERE.
***Email CrossFitSpartanburg@gmail.com to reserve your spot ASAP.***
Posted on 04/24/2012 at 12:11 PM | Permalink | Comments (0) | TrackBack (0)
04/23/2012
DATS NASTY
CFS WOD - Tuesday 24APR2012
STRENGTH: 20 minutes to establish 3RM Turkish Get Up
METCON: 15 Minute AMRAP: 10 Thrusters (M-95#/F-65#) 10 Kettlebell Swings (M-70#/F-55#)
Posted on 04/23/2012 at 08:43 PM | Permalink | Comments (2) | TrackBack (0)
04/22/2012
CORN HOLE
***THERE WILL BE NO 7AM/8AM CLASSES TODAY (MONDAY)...SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***
CFS WOD - Monday 23APR2012
SKILL: Turkish Get Up
METCON: ***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT*** Alternating TABATA (20 seconds on / 10 seconds off) of: Burpees Power Cleans (M-155#/F-105#) x8
CORE COOLDOWN: Trainer's Choice
Posted on 04/22/2012 at 09:18 PM | Permalink | Comments (0) | TrackBack (0)
04/19/2012
BIG AND CHUNKY
CFS WOD - Friday 20APR2012
STRENGTH: 3 Back Squats every 2 minutes on the minute @ 75% of 1RM x5
METCON: ***Originally programmed by CrossFit Football*** 7 Minute AMRAP: 3 Thrusters (M-135#/F-95#) 3 Chest-2-Bar Pull Ups 6 Thrusters 6 Chest-2-Bar Pull Ups 9 Thrusters 9 Chest-2-Bar Pull Ups 12 Thrusters 12 Chest-2-Bar Pull Ups ...ETC...ETC...ETC...
04/18/2012
UPCOMING EVENTS
WOD For A Cure @ CrossFit Greer - If you aren't going to be able to make it down to West Palm Beach, you need to take that arse out to CrossFit Greer for their annual WOD For A Cure. Always a good time, there is something for every level of athlete, good swag, and they go hard in the paint with the after party...legitimately legit. Click on the link for more details on registration and times. ---------------------------------------------------------------
CrossFit Games SouthEast Regionals - CFS has AJ and the CFS Affiliate Team competing down in West Palm Beach, FL from 27-29APR2012 for a chance to move on to theCrossFit Games. If you aren't on this list right here (SOUTHEAST REGIONALS WRECKING CREW) and you plan on going...you need to hit me up ASAP. Gonna be a guud-un...
Posted on 04/18/2012 at 09:52 PM | Permalink | Comments (5) | TrackBack (0)
THE WODS ARE OUT
CFS WOD - Thursday 19APR2012
SKILL: 15 minutes of Snatch work
METCON: 4 minutes to complete: 400m Run MAX Ring Push Ups ***REST 2 minutes*** 4 minutes to complete: 400m Run MAX Kettlebell Swings (M-70#/F-55#) ***REST 2 minutes*** 4 minutes to complete: 400m Run MAX GHD Sit Ups ***REST 2 minutes*** 4 minutes to complete: 400m Run MAX Rope Climbs *Score total reps completed for each round.
Posted on 04/18/2012 at 09:00 PM | Permalink | Comments (3) | TrackBack (0)
04/17/2012
IKE'S
CFS WOD - Wednesday 18APR2012 STRENGTH: 2 Deadlifts every minute on the minute @ 70% of 1RM x7 METCON: 20 Wall Balls (M-20#/F-14#) 20 Double Unders x5
Posted on 04/17/2012 at 06:57 PM | Permalink | Comments (8) | TrackBack (0)
04/16/2012
ONE LEGGED FLAMINGOS
***THERE WILL BE NO 7AM/8AM CLASS TODAY (TUESDAY)...SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***
CFS WOD - Tuesday 17APR2012
METCON: "HOLBROOK" 5 Thrusters (M-115#/F-85#) 10 Pull Ups 100m Sprint x10 *Rest 1 minute between rounds
CORE COOLDOWN: L-Sit for a total of 90 seconds
Posted on 04/16/2012 at 08:24 PM | Permalink | Comments (0) | TrackBack (0)
04/15/2012
AUSTIN'S VASE
CFS WOD - MONDAY 16APR2012
STRENGTH: 3 Snatches every 90 seconds @ 65-75% of 1RM x5
METCON: Partner WOD 500m Row / 500m Row 400m Row / 400m Row 300m Row / 300m Row 200m Row / 200m Row 100m Row / 100m Row *Teams consist of 2 athletes **One athlete rowing at a time ***One rower per team ****Score total time
Posted on 04/15/2012 at 09:34 PM | Permalink | Comments (1) | TrackBack (0)
04/12/2012
***COOKOUT ANNOUNCEMENT***
Kirby is here (see more evidence below), Mookie is back in town, Hannah and AJ are hitched up, its getting warm, animals are humping in the streets (see Hannah and AJ)...time to host a spontaneous CFS cookout.
WHO: CFS Athletes and anybody else you want to bring WHAT: Cookout WHEN: Saturday (14APR2012) @ 2PM WHERE: CFS WHY: See above... *BYOB and BYOM (Bring Your Own Meat) **We'll have 2 grills set up for cooking ***If you have a side or a desert that you want to bring and share...bet it up
Posted on 04/12/2012 at 09:14 PM | Permalink | Comments (6) | TrackBack (0)
DON'T FORGET THE SAUCE
CFS WOD - 13APR2012
SKILL: 15 minutes of Power Clean work.
METCON: 15 Minute AMRAP: 5 Power Cleans (M-185#/F-115#) 10 Kettlebell Swings (M-70#/F-55#)
CORE COOLDOWN: Trainer's Chioce
Posted on 04/12/2012 at 09:02 PM | Permalink | Comments (0) | TrackBack (0)
SOUTHEAST REGIONALS WRECKING CREW
I have the following athletes/CFS crew confirmed for the trip down to West Palm Beach. If this is incorrect and/or you need to be added to this roster, let me know NLT Sunday night:
Individual Athletes: AJ
CFS Affiliate Team: Brett Scott Austin Tal (Alternate) Stacie Nicki Cayce Marty (Alternate)
Team CFS: Joel (Coach) Glenn Patrick Mandy Nate Whitney Alex
Posted on 04/12/2012 at 12:26 PM | Permalink | Comments (6) | TrackBack (0)
MARTY'S GARAGE GAMES ARTICLE
Check out the write up on Marty and her Garage Games title. Looking forward to seeing her compete in the CrossFit Games Open next winter after the new bay-bay gets here and the outtie subsides (@Dr.SKA).
Meet the Champions: Marty Raines
Posted on 04/12/2012 at 09:39 AM | Permalink | Comments (7) | TrackBack (0)
04/11/2012
SON OF A PEACH
CFS WOD - Thursday 12APR2012
STRENGTH: 20 minutes to establish 1RM Bench Press
METCON: 21-15-9 Handstand Push Ups Burpee Box Jumps
04/10/2012
DEADLIEST CATCH IS BACK
***THERE WILL BE NO 7AM OR 8AM CLASSES TODAY (WEDNESDAY)...SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***
CFS WOD - Wednesday 11APR2012
METCON: "1/2 BULL" 100 Double Unders 25 Overhead Squats (M-135#/F-95#) 25 Pull Ups 800m Run x2
Slow picture day, Zac and Tal get bored, camera on hand, Todd C (New Athlete) standing around, BAM...feature photo. All joking aside we've got a TON of new athletes merging into our classes so if you see a new face go introduce your nasty self.
Posted on 04/10/2012 at 09:14 PM | Permalink | Comments (4) | TrackBack (0)
KIRBY FAITH BRADLEY
Here she is CFS, Kirby Faith Bradley. Everybody is good to go and Kirby jumped out of Ashley and into Josh's arms about 6AM this morning weighing in at 6lbs. 6oz. Add another hottie to Team CFS. Nate and Nicki are down in Charleston with Nate's firing updates as they come. Winners of the length/weight lottery will be announced shortly. They don't make 'em much sweeter than this...
Posted on 04/10/2012 at 01:47 PM | Permalink | Comments (3) | TrackBack (0)
04/09/2012
PUSH ASHLEY...PUUUUUSH!
***REMINDER: APRIL MEMBERSHIP DUES ONLINE OR IN THE BUCKET TODAY. THANKS!***
CFS WOD - Tuesday 10APR2012
STRENGTH: 3 Push/Split Jerks every 2 minutes on the minute for 12 minutes (7 sets) @ 80-85% of 1RM.
METCON: 20 Ring Push Ups 40 Air Squats x4
This is classic...Creepy Nate, Josh, Ashley and Kirby ready to bust out and do the Ray Lewis Super Bowl dance on the doc's table.
Posted on 04/09/2012 at 09:09 PM | Permalink | Comments (2) | TrackBack (0)
04/08/2012
ROSETTA STONED
***REMINDER: APRIL MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (TUESDAY)...CFS DOESN'T RUN ON BOURBON ALONE. THANKS!***
***NEW FEED THE BEAST RECIPE HERE.***
CFS WOD - Monday 9APR2012
SKILL: 15 Minutes of Overhead Squat work
METCON: "Nancy" 400m Run 15 Overhead Squats (M-95#/F-65#) x5 *Compare to Aug 9, 2011
Posted on 04/08/2012 at 08:43 PM | Permalink | Comments (2) | TrackBack (0)
BAIT CAR
***REMINDER: APRIL MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT TUESDAY)...CFS DOESN'T RUN ON BOURBON ALONE. THANKS!***
CFS WOD - Friday 6APR2012
STRENGTH: Grip Work 400m Kettlebell Farmers Carry (M-70#/F-55#)
METCON: 12 Minute AMRAP: 5 Strict Pull Ups 5 Man Makers (M-50# DBs/F-30# DBs) *Man Maker = Burpee, Push Up, Renegade Row (L), Renegade Row (R), Squat Clean, Thruster
Posted on 04/08/2012 at 08:38 PM | Permalink | Comments (0) | TrackBack (0)
SCHEDULE UPDATE
THERE WILL BE NO OPEN GYM SESSION ON EASTER SUNDAY (8APR2012).
Posted on 04/08/2012 at 11:51 AM | Permalink | Comments (0) | TrackBack (0)
04/04/2012
WEDDING WOD
Its a well know fact that Hannah gets to be a princess for a day Hannah and AJ are getting married this weekend. In celebration of this matrimonious monogamy-festival (think about that AJ, one woman for the rest of your life you get to see a hot chick naked pretty much anytime you want to for the rest of your life...fuggin' WIN SON!) we are going to have a Wedding WOD on Saturday morning at 10AM. The WOD will be as follows:
4 Muscle Ups 7 Ground-2-Overhead (M-135#/F-95#) 20 Wall Balls (M-20#/F-14#) 12 Box Jumps (M-30"/F-24") x6 (Get it? 4/7/2012 is the date of the marriage and 6PM is the time they are getting married...AJ thunk that up all by himself. Sentimental little feller ain't he?)
There will also be a scaled version so that everybody can participate:
4 Strict Pull Ups 7 Power Cleans 20 Wall Balls 12 Box Jumps x6
Ya'll come on out and get one last WOD in with AJ and his Kentucky brethren prior to the wedding/honeymoon/consum-mating/babies/fat AJ.
Posted on 04/04/2012 at 08:57 PM | Permalink | Comments (2) | TrackBack (0)
KCUF
***REMINDER: APRIL MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT TUESDAY)...CFS DOESN'T RUN ON BOURBON ALONE. THANKS!***
CFS WOD - Thursday 5APR2012
SKILL: 15 Minutes of Hang Squat Snatch Work
METCON: 10-9-8-7-6-5-4-3-2-1 Hang Squat Snatch (M-115#/F-75#) 2-4-6-8-10-12-14-16-18-20 GHD Sit Ups
Posted on 04/04/2012 at 08:39 PM | Permalink | Comments (0) | TrackBack (0)
04/03/2012
BRITTNEY GRINER
***REMINDER: APRIL MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT TUESDAY)...CFS DOESN'T RUN ON BOURBON ALONE. THANKS!***
CFS WOD - Wednesday 4APR2012
STRENGTH: Wendler Cycle Bench Press 75% x 5 85% x 3 95% x 1+ *Use 90% of NEW 1RM for percentages **Sets are performed every 3 minutes on the minute
METCON: 7 Minute AMRAP: 7 Deadlifts (M-275#/F-185#) 7 Over-the-Bar Burpees
Posted on 04/03/2012 at 09:26 PM | Permalink | Comments (0) | TrackBack (0)
04/02/2012
STEP YOUR GAME UP
***REMINDER: APRIL MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT TUESDAY)...CFS DOESN'T RUN ON BOURBON ALONE. THANKS!***
***Joel, Marty and the 3 1/2 Mini-Athletes are up in Almont, MI this week visiting some of Marty's peeps. Big shout out and thanks to First Generation CrossFit for hosting them for a few workouts.***
CFS WOD - Tuesday 3APR2012
SKILL: 15 minutes of Push/Split Jerk Work
METCON: 800m Run 30 Ring Handstand Push Ups 800m Run
STRENGTH COOLDOWN: Trainer's Choice (Grip Work)
04/01/2012
PUT A BOUNTY OUT ON YOURSELF
CFS WOD - Monday 2APR2012
STRENGTH: 20 minutes to establish 1RM Back Squat
METCON: Athlete Option C (NO MODS ALLOWED) 9-6-3 Thrusters (M-165#/F-115#) Muscle Ups
Athlete Option B (ONLY THRUSTER WEIGHT MOD ALLOWED) 9 Thrusters 18 Strict Pull Ups 18 Ring Dips 6 Thrusters 12 Strict Pull Ups 12 Ring Dips 3 Thrusters 6 Strict Pull Ups 6 Ring Dips
Athlete Option A (ALL MODS ALLOWED) *Same as Athlete Option B, but Kipping Pull Ups are allowed