© 2019 CrossFit Spartanburg

JUNE 2012

June 1, 2012

06/29/2012

SLUMP BUSTER

CFS WOD - Friday 29JUN2012

STRENGTH:
5 Front Squats @ 70%
REST 30 seconds
5 MAX Effort Vertical MedBall Throws
REST 1 minute
x4

METCON:
BUY IN = 3 Atlas Stone-2-Shoulder
100m Farmers Carry (M-70# x 2/F-55# x 2)
30 Double Unders
x3
CASH OUT = 3 Atlas Stone-2-Shoulder


   
   
   
   
  

Posted on 06/29/2012 at 06:28 AM in ATLAS STONE, DOUBLE UNDER, FARMER CARRY, FRONT SQUAT, METCON | Permalink | Comments (2) | TrackBack (0)

06/28/2012

THRUSTER THURSDAY JUMP ROPE

 

If you are interested in buying a speed rope and getting in on a bulk order so you don't nailed with high shipping, read below...Cayce is about to place an order:

"Hey, Everyone! I am going to order speed ropes for anyone who would like one. Tal has ordered some for the gym, but those of you who remember the rant I went on when some special 6am person used mine and broke it (I'm not naming names) will agree that it's best to have your own rope and best to keep it at home until needed. PLUS, my morning classes ROCKED but agreed they could work on double-unders at home for extra practice. So, all you do is put $15 in envelope, in bucket, and put "Thruster Thursday Jump Rope" (because thrusters make anyone BA and because I know a HILARIOUS joke about them...ask me!) by July 2nd and you will get an awesome speed rope. I might can tap into my connections and get your name put on a label to put on the handle FOR FREE or I could carve in your initials with my Swiss army knife scissors...your call. Peace!"
- Cayce

Posted on 06/28/2012 at 11:47 AM | Permalink | Comments (0) | TrackBack (0)

!!! HYDRATE !!!

Its about to get hotter than 2 rats fuuuu...ehh...its about to get hot.  Make sure you are staying hydrated and pouring some water down the main line BEFORE you get to CFS to workout.  Start drinking water early, keep a bottle with you throughout the day, steady intake, easy on the coffee/booze and DO NOT WAIT UNTIL YOU ARE THIRSTY/AT THE GYM TO DRINK.  Hydrate or die.
RULE OF THUMB:  Bodyweight/2 + (20 x # of WODs) = Oz. of H2O per day

 

Posted on 06/28/2012 at 07:40 AM | Permalink | Comments (8) | TrackBack (0)

06/27/2012

TEDDY BEAR HAIR

CFS WOD - Thursday 28JUN2012

SKILL:
15 Minutes of Snatch work
*Focus on the Catch with an emphasis on the Hips (Snatch Balance, Power Snatch, Quick Hip Drills, Etc.)

METCON:
400m Run
15 Ring Dips
10 Hang Squat Snatches (M-115#/F-75#)
x3

EXTRA DOIN' WORK...WORK:
Sledgehammer-2-Tire Beatdown Tabata
(20 Seconds ON / 10 Seconds OFF x 8)


  

Posted on 06/27/2012 at 05:22 PM in RUN, SLEDGEHAMMER, SNATCH | Permalink | Comments (1) |TrackBack (0)

06/26/2012

MY BUBBLE GUM

CFS WOD - Wednesday 27JUN2012

STRENGTH:
20 Minutes to establish 1RM Push/Split Jerk

METCON:
10  Minute AMRAP:
10 Over-the-Box Jumps (M-24"/F-20")
10 Chest-2-Bar Pull Ups
*Over-the-Box Jumps can be completed by jumping completely over the box OR on the box and then over.

EXTRA WORK:
Pick up something heavy and go for a 400m Run/Walk 

Josh V throwing 315# overhead...and yes, he locked it out.
 

Jessica H (carrying) and Danielle (getting carried)...not sure if Danielle qualifies as "heavy", but it made for a pretty cool pic.

   
   
  
 

Posted on 06/26/2012 at 09:01 PM in BOX JUMPS, JERK, METCON, PULL UPS | Permalink | Comments (4) | TrackBack (0)

MAMMARYMADE

CFS WOD - Tuesday 26JUN2012

SKILL:
15 minutes of Jerk (Push/Split) work
*Work explosive hips, speed under the bar, and feet...lots of footwork.

METCON:
"Nasty Girls"
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (M-135#/F-95#)
x3

CORE:
100 ABMAT Sit Ups
(AS FAST AS POSSIBLE)


   
  
 

Posted on 06/26/2012 at 05:48 AM in "NASTY GIRLS", METCON | Permalink | Comments (0) |TrackBack (0)

TEAM CFS - ALLEN AT THE PRIMAL GAMES

Allen competed at the Primal Games on Daniel Island this weekend as part of the Affiliate Team from CrossFit Charleston.  They placed 4th out of 20 teams, Allen enjoyed a weekend at the beach, and it seems as though his judge wasn't too hard to look at...win, win, and win.

 

Posted on 06/26/2012 at 05:43 AM in TEAM CFS | Permalink | Comments (0) | TrackBack (0)

06/25/2012

JOSEPH RAINES

Baby Joseph (made by Joel and Marty) jumped on out into the world this morning.  Everybody is good to go and the Raines Militia is now officially 6 members strong.

 

Posted on 06/25/2012 at 11:05 AM in NEW ATHLETES | Permalink | Comments (31) | TrackBack (0)

06/24/2012

WET JEEP RIDE

CFS WOD - Monday 25JUN2012

STRENGTH:
4 Deadlifts @ 75%
REST 30 seconds
4 MAX EFFORT Broad Jumps
REST 1 minute
x5

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT JAX***
200m Run
10 Burpees
15 Wall Balls (M-20#/F-14#)
x4
*Rest 2 minutes between rounds. 

COOLDOWN:
10 Reverse Hypers (Medium Load) 
x4
(NOT FOR TIME) 

 

 

Posted on 06/24/2012 at 11:48 PM in BURPEES, CF JAX, DEADLIFT, RUN, WALL BALL | Permalink |Comments (0) | TrackBack (0)

WEEKLY CFS CHALLENGE WOD

We are going to start doing a "CFS Weekly Challenge WOD" to push our athletes a little harder, marinate some competitive juices, and have a little fun.  ALL CFS ATHELTES can/will participate.  Some WODs will be able to be completed by any and all...some won't...some will fall in the middle.  The CFS Weekly Challenge WOD will be published on Sunday nights.  Athletes will have until the last class on Friday (6PM) to complete the WOD.  The WOD must be scored by a trainer AND must be done AFTER the athlete has completed the daily CFS WOD.  Winners will be announced Friday night...sometimes there will be a winner's prize pack...sometimes bragging rights are all you win.  3 categories...Male, Female, 40+.  Ya'll have some fun with this...talk a little shit in the comments section, make predictions, coordinate a time for you and your arch nemesis to meet up and go head to head, etc.

25-29JUN2012 CFS CHALLENGE WOD:
10 Rope Climbs
*5 minute cut off
**Score the total number of pulls used to complete the 10 climbs ((time is scored, but only for tie-breaking purposes...low score wins even if their time is slower as long as the 10 climbs are completed within 5 minutes)
***If 10 rope climbs are not completed in 5 minutes = DNF
****Jumping is allowed
*****Athlete must touch the beam at the top for the climb to count

 

06/24/2012

TEAM CFS - GOLF TOURNAMENT

Josh V, Curtis, Jon Potter and Carl L represented Team CFS this weekend at the Poplar Springs Golf Tournament.  They shot a 58 (Captain's Choice) and placed 4th out of 20 teams...a score of 60 wound up winning it.  Awesome job fellas!  As you can see below, they had about as much fun as you could have with no booze and polo shirts.



   
   
   

Posted on 06/24/2012 at 10:55 PM in TEAM CFS | Permalink | Comments (0) | TrackBack (0)

NEW CFS ATHLETES - INDOC CLASS 12-06B

CFS INDOC CLASS 12-06B finished up this morning.  Please join me in welcoming our 15 new CFS Athletes.  This was another monster sized class and, yet again, showed some of the fastest times to date on a few of the Intro WODs.  A special thanks goes out to Nicole and Cayce for helping out with the early morning coaching sessions...oh, and making coffee.  Good lookin' group of n00bers.

 

Posted on 06/24/2012 at 10:37 PM in INDOC, NEW ATHLETES | Permalink | Comments (2) | TrackBack (0)

06/22/2012

A TALE OF TWO SNATCHES

Joel put together this analysis of Cash and AJ snatching with 2 different techniques (Cash = Triple Ext / AJ = Sweep)...both with great technical form.  We typically teach the Triple Ext to all of our new athletes during the Intro Program just to simplify the movement and focus on the basics of using the hip to generate explosive power.  The Sweep takes a little more practice and promotes more explosive/efficient movement...generating higher loads being moved.  Either way, Cash and AJ are both in near perfect form in this still shot.  Take a look at the write-up below and notice the difference and comparisons between the two techniques.

 

Posted on 06/22/2012 at 11:03 AM in COACHING, SNATCH | Permalink | Comments (0) | TrackBack (0)

06/21/2012

GAME 5

CFS WOD - Friday 22JUN2012

METCON:
200m Run
9 Power Snatches (M-165#/F-100#)
30 Box Jumps (30")
9 Back Squats (M-275#/F-165#)
200m Run
6 Power Snatches
20 Box Jumps
6 Back Squats
200m Run
3 Power Snatches
10 Box Jumps
3 Back Squats

COOLDOWN:
10 GHD Sit Ups
10 Ring Dips
x3
*As fast as possible 


   

 

Posted on 06/21/2012 at 09:04 PM | Permalink | Comments (0) | TrackBack (0)

06/20/2012

MIKEY'S UGLY FACE

CFS WOD - Thursday 21JUN2012

SKILL:
15 minutes of Jump Rope work
*Athletes will work on anything from single unders to triple unders

METCON:
3 minute AMRAP:
400m Run
MAX Kettlebell Swings (M-70#/F-55#) with remaining time
x5 
*Rest 2 minutes between rounds
**Score total number of Kettlebell Swings

COOLDOWN:
50ft HEAVY Seated Sangbag Pulls
x5 


   
   

 

Posted on 06/20/2012 at 09:15 PM | Permalink | Comments (1) | TrackBack (0)

06/19/2012

BIBI JONES

CFS WOD - Wednesday 20JUN2012

STRENGTH:
3 Hang Squat Snatches every 90 seconds @ 75-80% of 1RM
x4
1 Hang Squat Snatch every 90 seconds @ 85-90% of 1RM
x2

METCON:
9-15-21
Calorie Row
Deadlifts (M-225#/F-155#)
Double Squat Wall Balls (M-20#/F-14#)

COOLDOWN:
25 Burpees (AS FAST AS POSSIBLE)


   
  
  

Posted on 06/19/2012 at 07:38 PM | Permalink | Comments (0) | TrackBack (0)

06/18/2012

JOCK STRAP

CFS WOD - Tuesday 19JUN2012

SKILL:
15 minutes of Kipping Handstand Push Up work

METCON:
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
10-9-8-7-6-5-4-3-2-1
GHD Sit Ups
*Alternating between movements

COOLDOWN:
400m Zercher Carry (Medium Load) 

 

Posted on 06/18/2012 at 08:35 PM | Permalink | Comments (2) | TrackBack (0)

06/17/2012

HURRICANE WATERS

CFS WOD - Monday 18JUN2012

STRENGTH:
(M = 5 Reps, F = 3 Reps) Strict Pull Ups + MAX Hold
x5
*MAX Hold = chin continuously held over the bar
**Score LOWEST time
***Rest 90 seconds between efforts

METCON:
"NANCY"
400m Run
15 Overhead Squats (M-95#/F-86#)
x5

COOLDOWN:
5 Turkish Get Ups (Each Arm)
10 Reverse Hypers (Medium Load)
x3


   
   
   
   
   

 

Posted on 06/17/2012 at 09:27 PM | Permalink | Comments (0) | TrackBack (0)

06/14/2012

BULLET AND A TARGET

CFS WOD - Friday 15JUN2012

SKILL:
20 minutes of Snatch work

METCON:
21-15-9
Power Snatch (M-135#/F-95#)
Kettlebell Swings (M-70#/F-55#)

COOLDOWN:
50 Air Squats
50 ABMAT Sit Ups
(As fast as possible)


   
   
   
   
   
   
 
 

Posted on 06/14/2012 at 08:57 PM | Permalink | Comments (1) | TrackBack (0)

06/13/2012

BAG NASTY

CFS WOD - Thursday 14JUN2012

STRENGTH:
3 Hang Squat Cleans every 90 seconds @ 70-75% of 1RM
x4
2 Hang Squat Cleans every 90 seconds @ 80-85% of 1RM
x2
*Last rep of each set is performed with a Jerk. EXAMPLE: 1st set = 3 Hang Squat Cleans, after the athlete stands up with the 3rd squat clean he/she will split/push jerk the load overhead.

METCON:
15 minute AMRAP:
200m Run
3 Muscle Ups
10 Back Squats (M-185#/F-135#)

 

06/13/2012

ON/OFF MALFUNCTION

CFS WOD - Wednesday 13JUN2012

STRENGTH:
3 Deadlifts EMOM @ 75% of 1RM
x4
2 Deadlifts EMOM @ 80% of 1RM
x2
1 Deadlift @ 85% of 1RM
x1

METCON:
"CROSSFIT GAMES OPEN WOD 12.1"
7 minute AMRAP:
Burpees
*GAMES STANDARDS: At the top of the burpee, both hands must touch a target 6" above the athlete's finger tips when standing and arms extended.

COOLDOWN:
10 GHD Sit Ups
10 Reverse Hypers
x3
(NOT FOR TIME)


 

Posted on 06/13/2012 at 06:50 AM | Permalink | Comments (0) | TrackBack (0)

06/11/2012

SOME THINGS JUST NEED TO BE POSTED

Probably the most awesome thing you are going to see this week. Keep smiling girl.

 

Posted on 06/11/2012 at 09:21 PM in KIRBY, NEW ATHLETES | Permalink | Comments (8) | TrackBack (0)

FLBP

CFS WOD - Tuesday 12JUN2012

SKILL:
15 minutes of Rope Climb work (foot holds, efficiency, fewest pulls to top, weighted, etc.)

METCON:
***Originally programmed by CrossFit JAX*** 
12 minute AMRAP:
6 Pistols (Alternating)
8 Chest-2-Bar Pull Ups
10 ABMAT Sit Ups

COOLDOWN:
200m Zercher Carry (HEAVY) 


 

Posted on 06/11/2012 at 09:12 PM | Permalink | Comments (0) | TrackBack (0)

THE HUNGER GAMES

CFS WOD - Monday 11JUN2012

STRENGTH:
20 minutes to establish 1RM Snatch
*Squat Snatch, Split Snatch, or Power Snatch
***NO PRESS OUTS

METCON:
250m Row
25 Wall Balls (M-20#/F-14#)
x3

EXTRA WORK:
30 Handstand Push Ups, Kipping HSPUs, Modified HSPUs, Handstand Holds on the wall, etc...just flip upside down and get comfortable doing work there.
*NOT FOR TIME

Mallory representing CFS at the Pompeii Ruins in Italy.

As for the rest of us hillbilly folk back here in the foothills of South Carolina...evidently we have turned into a land of bald dudes (Allen, Carl L, Josh V, Curtis and Nate).
 

...and of course...MeatFace in full MEATMODE.

Hello.

 

Posted on 06/11/2012 at 06:27 AM | Permalink | Comments (0) | TrackBack (0)

06/09/2012

KIRBY RAFFLE

Thanks to everybody who participated in the Baby Kirby Raffle.  A special thanks goes out to the athletes at HIT CrossFit and CrossFit Greer who bought up raffle tickets for a babester they don't even know.  The grand total came out to somewhere around $750...that's impressive considering tickets were only $1.  Good work!  In the end, 2 CrossFit Greer Athletes won the prize packs (Jennifer Foster Green and Kelly Ackerman)...Nicole had your prize packs the last time I saw them...

On an even cooler note...Baby Kirby is finally off the ventilator and sucking air on her own!  HUGE step in the process of getting her back home.

 

Posted on 06/09/2012 at 05:40 PM | Permalink | Comments (1) | TrackBack (0)

06/08/2012

NEW CFS ATHLETES - INDOC CLASS 12-06

CFS INDOC CLASS 12-06 finished up this morning.  Please join me in welcoming our 17 new CFS Athletes.  This was our biggest class yet and showed some of the fastest times to date on a few of the Intro WODs.  CFS Indoc Class 12-06 included a TON of younger athletes...a handfull of Wofford students, a Clemson football player, a few of Wampole's athletes, a father/mother/daughter team, a father/son team and everything in between.  Awesome group of n00bs.  A special thanks goes out to Cayce and Brett.  They ran this class and did an awesome job (YES, believe it or not Brett Lukas will wake up before 10AM.  I know.  Shocking.).  See you skeezers Monday...but not at 5AM...

 

Posted on 06/08/2012 at 11:38 AM | Permalink | Comments (5) | TrackBack (0)

06/07/2012

ZORG

***REMINDER:  JUNE MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (SUNDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Friday 8JUN2012

STRENGTH:
3 Front Squats every 90 seconds
@ 75% of 1RM
x5

METCON:
20 Shoulder-2-Overhead (M-135#/F-95#)
20 Chest-2-Bar Pull Ups
***30 second rest***
20 Shoulder-2-Overhead (M-135#/F-95#)
20 Toes-2-Bar
***30 second rest***
x2

EXTRA WORK:
10 HEAVY Tire Flips (NOT FOR TIME)


   
   
   

 

Posted on 06/07/2012 at 03:34 PM | Permalink | Comments (3) | TrackBack (0)

06/06/2012

POPCORNED

***REMINDER:  JUNE MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (SUNDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Thursday 7JUN2012

SKILL:
15 minutes of Muscle Up work

METCON:
12 minute AMRAP:
BUY IN = 800m Run
***THEN***
Complete ARMAP of the following with the remaining time:
5 Muscle Ups
10 Kettlebell Swings (M-70#/F-55#)
*Score total rounds of MU/KBS completed 

COOLDOWN:
10 HEAVY Turkish Get Ups (Each Arm)


 

Posted on 06/06/2012 at 08:45 PM | Permalink | Comments (0) | TrackBack (0)

06/05/2012

DUBSTEP

***REMINDER:  JUNE MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (SUNDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Wednesday 6JUN2012

STRENGTH:
3 Deadlifts EMOM x4 @ 70% of 1RM
2 Deadlifts EMOM x2 @ 75% of 1RM
1 Deadlift @ x1 @ 80% of 1RM

METCON:
42 Double Unders
21 Handstand Push Ups
30 Double Unders
15 Handstand Push Ups
18 Double Unders
9 Handstand Push Ups

COOLDOWN:
Reverse Hypers 3 x 10 


  
 

Posted on 06/05/2012 at 07:50 PM | Permalink | Comments (5) | TrackBack (0)

HANDS OFF THE JUNK

***REMINDER:  JUNE MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (SUNDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Tuesday 5JUN2012

SKILL:
20 minutes of Atlas Stone work

METCON:
400m Run
20 Pull Ups
20 Wall Balls (M-20#/W-14#)
x3

COOLDOWN/EXTRA WORK:
8 Rope Climbs (NOT FOR TIME) 

 

 

06/04/2012

DUCK ON A JUNE BUG

***REMINDER:  JUNE MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (SUNDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Monday 4JUN2012

STRENGTH:
3 Hang Squat Snatches
Every 90 seconds
@ 70-75% of 1RM
x4
1 Hang Squat Snatch
Every 90 seconds
@ 80-85% of 1RM
x2

METCON:
"THE CHIEF"
3 minute AMRAP:
3 Power Cleans (M-135#/F-95#)
6 Push Ups
9 Air Squats
x5
*1 minute rest between rounds
**Score total rounds completed 


 

Posted on 06/04/2012 at 04:25 AM | Permalink | Comments (1) | TrackBack (0)

06/01/2012

PREMIUM OPTIMIZATION

SORRY ABOUT THE LACK OF PICS AND SCORES THIS WEEK...THEY WILL RETURN NEXT WEEK.

CFS WOD - Friday 1JUN2012

STRENGTH:
3 Hang Power Clean & Jerk every 90 seconds
@ 70-80% of 1RM
x4
2 Hang Power Clean & Jerk every 90 seconds
@ 80-90% of 1RM
x2

METCON:
400m Run
10 Muscle Ups
20 GHD Sit Ups
x3 

 

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