© 2019 CrossFit Spartanburg

JULY 2012

July 1, 2012

07/22/2012

AND THE RIMS KEEP SPINNIN'

CFS WOD - Monday 23JUL2012

MOBILITY/SKILL:
5 Minutes of Shoulder Mobility
10 Minutes of Power Clean work
*Focus on getting the bar into the pockets, solid catch with the hips, and big elbows

METCON:
***PROGRAMMED BY DR. SKA***
3 Minute AMRAP:
6 Power Cleans (M-155#/F-105#)
6 Pull Ups
x5
*REST 2 Minutes between rounds
**Score total rounds + reps completed
***Start each round where you finished the last (EXAMPLE:  Athlete finishes 6 Power Cleans and 3 Pull Ups on the 1st rounds.  The athlete will start the next round with 3 Pull Ups.)

CORE WORK:
21-15-9
GHD Sit Ups
GHD Hip Ext


   
   
 

Posted on 07/22/2012 at 10:07 PM in METCON, MOBILITY, POWER CLEAN, PULL UPS | Permalink |Comments (9) | TrackBack (0)

CFS WEEKLY CHALLENGE WOD

LAST WEEK'S WINNERS
MEN:  TAL (1:08)
WOMEN:  CAYCE (1:30)
40+ MEN:  GLENN (1:23)
40+ WOMEN:  DONDA (1:56)
50+ MEN:  ROLAND (1:56)

23-27JUL2012 CFS CHALLENGE WOD:
MAX DISTANCE FARMER'S CARRY (M-95#/F-70#)
*MALE ATHLETES WILL CARRY 95# DUMBELLS, FEMALE ATHELTES WILL CARRY 70# KETTLEBELLS
**WEIGHT MUST BE CARRIED IN THE FARMER'S CARRY POSITION
***IF AT ANY POINT THE WEIGHT TOUCHES THE FLOOR, FOOT, OR IS TAKEN OUT OF THE FARMER'S CARRY...THE ATTEMPT IS OVER
****ATHLETES WILL ATTEMPT TO TRAVEL AS FAR AS POSSIBLE ON 1 ATTEMPT
*****ATHLETES WILL USE 200M LAPS

 

Posted on 07/22/2012 at 10:03 PM in CFS WEEKLY CHALLENGE, FARMER CARRY | Permalink |Comments (0) | TrackBack (0)

LUNCH AND SILENT AUCTION FOR KIRBY

 

There will be a benefit lunch (carry out or dine in) and silent auction for Kirby on Saturday 28JUL2012 from 11AM-2PM at North Point Church in Gaffney.  Tickets are $6.  Contact Summer (Kirby's aunt...Josh's sister) for more information (489-7362 or 491-3505).

Posted on 07/22/2012 at 03:13 PM in KIRBY | Permalink | Comments (6) | TrackBack (0)

07/20/2012

ANOTHER FUTURE CFS ATHLETE

The CFS Affiliate Team 2025 is going to be beastmodal.  Chris W's son, Coleman, is pictured below demonstrating a Handstand Push Up on the couch.  Lets review some data points:

Number of HSPUs Coleman can do = 4
Number of HSPUs Chris W can do = 0

Coleman, buddy, you just earned yourself a free CFS T-shirt.  DO WORK SON!

 

Posted on 07/20/2012 at 12:39 PM | Permalink | Comments (3) | TrackBack (0)

07/19/2012

DR. SKA - "NOT EVERY DAY IS THE SUPER BOWL"

 

You hear us talk and joke around a lot in the gym about “Game Day.”  And if you are new and you haven’t, then you will at some point.  “Game Day” is a reference to a speech given by Greg Glassman a few years back explaining why we do what we do at CrossFit.  In short, we try to prepare ourselves for the unknown and unknowable.  Whether that be flipping a lawn mower off of your spouse in the yard, sprinting from a thug or just putting some shit on a shelf over your head in the garage.  All of those situations can be “The Game” and “Game Day.”

What about our time in the gym?  Is every WOD “Game Day”?  In my opinion, no it isn’t and it shouldn’t be.  And here’s why.  You are in the gym to train, period.  Training means working on the things you suck at in order to get better at them.  We have a white board.  We keep score.  We do that so you can go back and see how you have progressed.  So you know your max lifts.  Competition is great among athletes in the gym but that shit is ancillary and SHOULD NOT BE YOUR PRIMARY FOCUS WHILE IN THERE!  It’s fun.  I get it.  I do it too with the guys that are at or near my strength/fitness level.  But when the competition takes the lead then you as an athlete have lost focus on why you come through the bay doors every day.

The progression should be Form, Consistency then Intensity in that order.  You cannot safely move fast if you have shitty and inconsistent form.  I won’t allow it and none of the other trainers will either.  Or they shouldn’t.  I know Tal damn sure won’t.  Use your time in the gym to train and get better.  Sometimes that means you are going to have to put your big girl panties on, be a damn adult and use a band, scale some weight back or otherwise modify some shit.  It’s okay.  You’ll live.  And here’s the big secret.  Nobody gives a shit if you have to so stop worrying about it.  It’s called personal growth and it’s a good thing.

Kipping pull ups and hand stand pushups is great and cool and all.  But if you can’t do one dead hang pull up or a single strict hand stand pushup then what’s the point?  Slow it down, get a band and get stronger.  Your back rounding out on deadlifts at Rx’d weight?  Then strip that shit and modify until your ass and the back of your legs are strong enough to do it right.  Otherwise we’ll be picking pieces of your vertebrae out of the wall for the next 5 years when you blow your back out.

Elite professional athletes aren’t playing the game every day.  And if they are taking the time to slow down, get stronger and get better while TRAINING then what make you think you should be any different?  I still want to see people push and put themselves into the hurt locker on WODs because as Carswell says, “that is where all the good shit happens”.  But you guys pay a lot of money to get better at life.  Don’t let that clock and the competition ruin your time in there.  Slow down and do what you need to do to get stronger for just a few months and you will see what I’m talking about. 
And you will thank me.

- Dr. Stud Kick Ass

Posted on 07/19/2012 at 06:16 PM in COACHING, DR. STUD KICK ASS | Permalink | Comments (6) |TrackBack (0)

KENTUCKY FRIED CHICKEN POX

CFS WOD - Friday 20JUL2012

STRENGTH:
3 Shoulder Press every 90 seconds @ 75-80% of 1RM
x6
*3 Clapping Push Ups @ 45 seconds

METCON:
15 Burpees
15 Thrusters (M-115#/F-85#)
15 Kettlebell Swings (M-70#/F-55#)
x4
*REST 2 minutes between rounds


  
 

Thomas got his first Muscle Up today...picture kinda sucks, but he'll get more.  Congrats bro!

 

Posted on 07/19/2012 at 05:52 PM in BURPEES, CLAPPING PUSH UPS, KETTLEBELL SWINGS, METCON, SHOULDER PRESS, THRUSTER | Permalink | Comments (3) | TrackBack (0)

07/18/2012

CUE THE LONG PLAYLIST

CFS WOD - Thursday 19JUL2012

METCON:
20 Minute Row
*Athlete will row as far as possible in 20 minutes
**For every 100m under 5K, immediately perform 3 Burpees
***Score total distance covered/burpees 
****This will be a "rolling WOD", so the athelte will warm up and jump on the first available rower

  

 

Posted on 07/18/2012 at 10:17 PM in BURPEES, METCON, ROW | Permalink | Comments (3) | TrackBack (0)

07/17/2012

GREENVILLE GAMES PICS



 
     
     
     
    
     
     
     
 
  
   
   
   


 

Posted on 07/17/2012 at 08:40 PM | Permalink | Comments (5) | TrackBack (0)

ANTIFREEZE

***SORRY ABOUT THE LACK OF PICTURES HERE THE LAST FEW DAYS...WE'LL GET BACK ON TRACK TODAY***

CFS WOD - Wednesday 18JUL2012

SKILL:
15 minutes of Air Squat work
*Back to the basics...weight on the heels, knees tracking out, good lumbar curve, active hips, big chest, etc.

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON***
50 Wall Balls
25 Toes-2-Bar
40 Wall Balls
20 Toes-2-Bar
30 Wall Balls
15 Toes-2-Bar
20 Wall Balls
10 Toes-2-Bar
10 Wall Balls
5 Toes-2-Bar

COOLDOWN:
3 x 10 Reverse Hypers (LIGHT) 


  
 

Posted on 07/17/2012 at 08:14 PM in AIR SQUAT, METCON, TOES-2-BAR, WALL BALL | Permalink |Comments (4) | TrackBack (0)

07/16/2012

CFS WEEKLY CHALLENGE WOD

LAST WEEK'S WINNERS
MEN:  AJ (5 +3)
WOMEN:  CAYCE (4 +11)
40+ MEN:  GLENN (4 +16)
40+ WOMEN:  LEIGHA (3 +16)

16-20JUL2012 CFS CHALLENGE WOD:
400m Run (with the fully-loaded camo weight vest)
*Run must be completed on the road...no laps

 

07/22/2012

AND THE RIMS KEEP SPINNIN'

CFS WOD - Monday 23JUL2012

MOBILITY/SKILL:
5 Minutes of Shoulder Mobility
10 Minutes of Power Clean work
*Focus on getting the bar into the pockets, solid catch with the hips, and big elbows

METCON:
***PROGRAMMED BY DR. SKA***
3 Minute AMRAP:
6 Power Cleans (M-155#/F-105#)
6 Pull Ups
x5
*REST 2 Minutes between rounds
**Score total rounds + reps completed
***Start each round where you finished the last (EXAMPLE:  Athlete finishes 6 Power Cleans and 3 Pull Ups on the 1st rounds.  The athlete will start the next round with 3 Pull Ups.)

CORE WORK:
21-15-9
GHD Sit Ups
GHD Hip Ext


   
   
 

Posted on 07/22/2012 at 10:07 PM in METCON, MOBILITY, POWER CLEAN, PULL UPS | Permalink |Comments (9) | TrackBack (0)

CFS WEEKLY CHALLENGE WOD

LAST WEEK'S WINNERS
MEN:  TAL (1:08)
WOMEN:  CAYCE (1:30)
40+ MEN:  GLENN (1:23)
40+ WOMEN:  DONDA (1:56)
50+ MEN:  ROLAND (1:56)

23-27JUL2012 CFS CHALLENGE WOD:
MAX DISTANCE FARMER'S CARRY (M-95#/F-70#)
*MALE ATHLETES WILL CARRY 95# DUMBELLS, FEMALE ATHELTES WILL CARRY 70# KETTLEBELLS
**WEIGHT MUST BE CARRIED IN THE FARMER'S CARRY POSITION
***IF AT ANY POINT THE WEIGHT TOUCHES THE FLOOR, FOOT, OR IS TAKEN OUT OF THE FARMER'S CARRY...THE ATTEMPT IS OVER
****ATHLETES WILL ATTEMPT TO TRAVEL AS FAR AS POSSIBLE ON 1 ATTEMPT
*****ATHLETES WILL USE 200M LAPS

 

Posted on 07/22/2012 at 10:03 PM in CFS WEEKLY CHALLENGE, FARMER CARRY | Permalink |Comments (0) | TrackBack (0)

LUNCH AND SILENT AUCTION FOR KIRBY

 

There will be a benefit lunch (carry out or dine in) and silent auction for Kirby on Saturday 28JUL2012 from 11AM-2PM at North Point Church in Gaffney.  Tickets are $6.  Contact Summer (Kirby's aunt...Josh's sister) for more information (489-7362 or 491-3505).

Posted on 07/22/2012 at 03:13 PM in KIRBY | Permalink | Comments (6) | TrackBack (0)

07/20/2012

ANOTHER FUTURE CFS ATHLETE

The CFS Affiliate Team 2025 is going to be beastmodal.  Chris W's son, Coleman, is pictured below demonstrating a Handstand Push Up on the couch.  Lets review some data points:

Number of HSPUs Coleman can do = 4
Number of HSPUs Chris W can do = 0

Coleman, buddy, you just earned yourself a free CFS T-shirt.  DO WORK SON!

 

Posted on 07/20/2012 at 12:39 PM | Permalink | Comments (3) | TrackBack (0)

07/19/2012

DR. SKA - "NOT EVERY DAY IS THE SUPER BOWL"

 

You hear us talk and joke around a lot in the gym about “Game Day.”  And if you are new and you haven’t, then you will at some point.  “Game Day” is a reference to a speech given by Greg Glassman a few years back explaining why we do what we do at CrossFit.  In short, we try to prepare ourselves for the unknown and unknowable.  Whether that be flipping a lawn mower off of your spouse in the yard, sprinting from a thug or just putting some shit on a shelf over your head in the garage.  All of those situations can be “The Game” and “Game Day.”

What about our time in the gym?  Is every WOD “Game Day”?  In my opinion, no it isn’t and it shouldn’t be.  And here’s why.  You are in the gym to train, period.  Training means working on the things you suck at in order to get better at them.  We have a white board.  We keep score.  We do that so you can go back and see how you have progressed.  So you know your max lifts.  Competition is great among athletes in the gym but that shit is ancillary and SHOULD NOT BE YOUR PRIMARY FOCUS WHILE IN THERE!  It’s fun.  I get it.  I do it too with the guys that are at or near my strength/fitness level.  But when the competition takes the lead then you as an athlete have lost focus on why you come through the bay doors every day.

The progression should be Form, Consistency then Intensity in that order.  You cannot safely move fast if you have shitty and inconsistent form.  I won’t allow it and none of the other trainers will either.  Or they shouldn’t.  I know Tal damn sure won’t.  Use your time in the gym to train and get better.  Sometimes that means you are going to have to put your big girl panties on, be a damn adult and use a band, scale some weight back or otherwise modify some shit.  It’s okay.  You’ll live.  And here’s the big secret.  Nobody gives a shit if you have to so stop worrying about it.  It’s called personal growth and it’s a good thing.

Kipping pull ups and hand stand pushups is great and cool and all.  But if you can’t do one dead hang pull up or a single strict hand stand pushup then what’s the point?  Slow it down, get a band and get stronger.  Your back rounding out on deadlifts at Rx’d weight?  Then strip that shit and modify until your ass and the back of your legs are strong enough to do it right.  Otherwise we’ll be picking pieces of your vertebrae out of the wall for the next 5 years when you blow your back out.

Elite professional athletes aren’t playing the game every day.  And if they are taking the time to slow down, get stronger and get better while TRAINING then what make you think you should be any different?  I still want to see people push and put themselves into the hurt locker on WODs because as Carswell says, “that is where all the good shit happens”.  But you guys pay a lot of money to get better at life.  Don’t let that clock and the competition ruin your time in there.  Slow down and do what you need to do to get stronger for just a few months and you will see what I’m talking about. 
And you will thank me.

- Dr. Stud Kick Ass

Posted on 07/19/2012 at 06:16 PM in COACHING, DR. STUD KICK ASS | Permalink | Comments (6) |TrackBack (0)

KENTUCKY FRIED CHICKEN POX

CFS WOD - Friday 20JUL2012

STRENGTH:
3 Shoulder Press every 90 seconds @ 75-80% of 1RM
x6
*3 Clapping Push Ups @ 45 seconds

METCON:
15 Burpees
15 Thrusters (M-115#/F-85#)
15 Kettlebell Swings (M-70#/F-55#)
x4
*REST 2 minutes between rounds


  
 

Thomas got his first Muscle Up today...picture kinda sucks, but he'll get more.  Congrats bro!

 

Posted on 07/19/2012 at 05:52 PM in BURPEES, CLAPPING PUSH UPS, KETTLEBELL SWINGS, METCON, SHOULDER PRESS, THRUSTER | Permalink | Comments (3) | TrackBack (0)

07/18/2012

CUE THE LONG PLAYLIST

CFS WOD - Thursday 19JUL2012

METCON:
20 Minute Row
*Athlete will row as far as possible in 20 minutes
**For every 100m under 5K, immediately perform 3 Burpees
***Score total distance covered/burpees 
****This will be a "rolling WOD", so the athelte will warm up and jump on the first available rower

  

 

Posted on 07/18/2012 at 10:17 PM in BURPEES, METCON, ROW | Permalink | Comments (3) | TrackBack (0)

07/17/2012

GREENVILLE GAMES PICS



 
     
     
     
    
     
     
     
 
  
   
   
   


 

Posted on 07/17/2012 at 08:40 PM | Permalink | Comments (5) | TrackBack (0)

ANTIFREEZE

***SORRY ABOUT THE LACK OF PICTURES HERE THE LAST FEW DAYS...WE'LL GET BACK ON TRACK TODAY***

CFS WOD - Wednesday 18JUL2012

SKILL:
15 minutes of Air Squat work
*Back to the basics...weight on the heels, knees tracking out, good lumbar curve, active hips, big chest, etc.

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON***
50 Wall Balls
25 Toes-2-Bar
40 Wall Balls
20 Toes-2-Bar
30 Wall Balls
15 Toes-2-Bar
20 Wall Balls
10 Toes-2-Bar
10 Wall Balls
5 Toes-2-Bar

COOLDOWN:
3 x 10 Reverse Hypers (LIGHT) 


  
 

Posted on 07/17/2012 at 08:14 PM in AIR SQUAT, METCON, TOES-2-BAR, WALL BALL | Permalink |Comments (4) | TrackBack (0)

07/16/2012

CFS WEEKLY CHALLENGE WOD

LAST WEEK'S WINNERS
MEN:  AJ (5 +3)
WOMEN:  CAYCE (4 +11)
40+ MEN:  GLENN (4 +16)
40+ WOMEN:  LEIGHA (3 +16)

16-20JUL2012 CFS CHALLENGE WOD:
400m Run (with the fully-loaded camo weight vest)
*Run must be completed on the road...no laps

 

07/16/2012

LINES DOWN

CFS WOD - Tuesday 17JUL2012

MOBILITY:
4 minutes of hip mobility work
4 minutes of shoulder mobility work

STRENGTH:
1 Snatch EMOM @ 80-85% of 1RM
x10

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

Posted on 07/16/2012 at 11:43 PM in "DIANE", DEADLIFT, HANDSTAND PUSH UP, METCON, MOBILITY, SNATCH | Permalink | Comments (0) | TrackBack (0)

07/15/2012

EYE GLUE

CFS WOD - Monday 16JUL2012

SKILL:
15 Minutes of Muscle Up work
*Work to your current skill level...use bands on the squat racks, dead hang pull ups, ring dips, kipping MUs, weighted MUs, etc.

METCON:
15 Minute AMRAP:
5 Ring Dips
7 Box Jumps (M=30" + 45# plate/F=24" + 45# plate)
9 Calorie Row

CASH OUT:
50 Pistols (25 per leg)
(NOT FOR TIME) 

 

Posted on 07/15/2012 at 10:49 PM in BOX JUMPS, METCON, MUSCLE UP, PISTOL, ROW | Permalink |Comments (1) | TrackBack (0)

TEAM CFS - GREENVILLE GAMES 2012

***PICTURES WILL BE POSTED SOON***
CFS had 24 athletes compete in the Greenville Games this weekend at CrossFit Reaction.

RX Men:
Scott, Austin, Allen, Joel, Nate, Josh V, Alonso, Glenn and Tal

Intermediate Men:
Potter, Chris V, Manny, Adam B, Tre and Todd

RX Women:
Cayce, Stacie and Nicki

Intermediate Women:
Cash, Dawn, Jenny, Jessica H, Erin C and Alex 

HIGHLIGHTS:
*Scott finished 1st in the Mens Rx Division
*Cayce finished 3rd in the Womens Rx Division
*Cash finished 2nd in the Womens Intermediate Division
*Erin C finished 3rd in the Womens Intermediate Division
*This was the first Team CFS participation for Josh V, Chris V, Tre, Todd, Cash, Jessica H and Erin C.
*Dawn was the only athlete to finish the Womens Intermediate Clean and Jerk ladder (135#) and made it look easy.
*Chris V and Potter finished the Mens Intermediate Clean and Jerk ladder (225#) and, again, it looked pretty easy.
*Only 5 athletes finished the Mens Rx Clean and Jerk ladder (295#) and 4 of those were from Team CFS...Scott, Josh V, Joel and Tal
*Erin C won WOD #3 in the Womens Intermediate Division.
*Scott finished in the top 3 in all 3 WODs in the Mens Rx Division winning WOD #3.

HUGE thanks to all of the other members of Team CFS out there on Saturday raising hell from the stands, cooking, running water and representing CFS.  Ya'll were awesome! 

Posted on 07/15/2012 at 09:34 AM in COMPETITIONS, TEAM CFS | Permalink | Comments (9) |TrackBack (0)

07/14/2012

GREENVILLE GAMES AND AFTER PARTY DIRECTIONS

Click on the links below for directions to CrossFit Reaction and The Zimmerman House (After Party).

CrossFit Reaction

Zimmerman House
 

Posted on 07/14/2012 at 06:43 AM | Permalink | Comments (0) | TrackBack (0)

07/12/2012

ADDITIONAL GREENVILLE GAMES INFO

CAR POOL:
If you are interested in car pooling down to CrossFit Reaction (recommended as parking will be a pain in the ass), meet at the gym NLT 6:50.  The convoy will LEAVE OUT at 7AM.

CHECK IN:
Check in for athletes is at 8AM.

TEAM CFS MEETING:
All CFS athletes, coaches, and fans will have a short meeting at 8:20ish before all of the insanity kicks off.

COMPETITION:
First WOD kicks off at 8:40 

AFTER PARTY:
The Zimmerman After Party will kick off around 5PM.  Address is in a post below.

ADDITIONAL INFO:
This will be a long event.  Bring food, coolers, tents, and anything else you might need over the course of 8 hours or so.

 

Posted on 07/12/2012 at 10:16 PM | Permalink | Comments (0) | TrackBack (0)

FACEDOWN IN A DITCH

CFS WOD - Friday 13JUL2012

STRENGTH:
20 Minutes to establish 1RM Shoulder Press

METCON:
5 Minute AMRAP:
10 Overhead Squats (M-95#/F-65#)
2 Rope Climbs
***REST 3 Minutes***
 5 Minute AMRAP:
3 HEAVY Tire Flips
9 Thrusters (M-95#/F-65#)

Posted on 07/12/2012 at 10:03 PM in METCON, OVERHEAD SQUAT, ROPE CLIMBS, SHOULDER PRESS, THRUSTER, TIRE FLIPS | Permalink | Comments (0) | TrackBack (0)

07/11/2012

MR. WHISPERS

CFS WOD - Thursday 12JUL2012

SKILL:
15 Minutes of Snatch and Hip/Shoulder Mobility work
*Focus on the Mobility work if you are competing in the Greenville Games this weekend

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.

Posted on 07/11/2012 at 09:07 PM in "TOSH", RUN, SNATCH | Permalink | Comments (0) | TrackBack (0)

GREENVILLE GAMES SCHEDULE/PLAN

Team CFS has a SQUAD going down to CrossFit Reaction to compete on Saturday.  Looks like we are going to have +/- 30 athletes competing.  Athlete Check-In is at 8AM.  WOD #1 kicks off at 9AM.  Get there early and remember to park wherever you can...parking is limited at CrossFit Reaction.  The CFS After Party will start at the conclusion of the final event.  Addresses below:

CrossFit Reaction
85 David C. Francis St.
Greenville, SC 29601

Zimmerman House (After Party)
2454 HWY 357
Lyman, SC 29365 

 

Posted on 07/11/2012 at 12:56 PM | Permalink | Comments (2) | TrackBack (0)

07/10/2012

COYOTE BOUNTY

***UPDATED***

It took less than 24 hours for this whole deal to end.  Scott put him down this morning...game over.


  

Short and simple...there is a coyote hanging out behind the gym.  He is not welcome.  Too many kids that I like play back there.  There is now a bounty on his head.  Rules/regulations are located HERE.  Bounty is based on kill method:

Rifle = 3 MONTH UNLIMITED MEMBERSHIP
Shotgun/Pistol = 6 MONTH UNLIMITED MEMBERSHIP
Bow = 1 YEAR UNLIMITED MEMBERSHIP
Bare Hands and/or Club = LIFETIME UNLIMITED MEMBERSHIP

"I put a bounty out on myself, just to see if a m***** f***** would."

Posted on 07/10/2012 at 07:21 PM | Permalink | Comments (10) | TrackBack (0)

PIPE SOAP

CFS WOD - Wednesday 11JUL2012

STRENGTH:
3 Back Squats @ 80% of 1RM
Every 90 Seconds
x5
*3 HIGH Prison Jumps @ 45 Seconds

METCON:
60 Double Unders
50 Air Squats
40 AbMat Sit Ups
30 Slam Balls
20 Toes-2-Bar
10 Box Jumps Burpees (M-24"/F-20")
5 Snatches (M-155#/F-95#)

 

07/09/2012

DRIVING THE STRUGGLE BUS

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

CFS WOD - Tuesday 10JUL2012

SKILL:
15 Minutes of Turkish Get-Up work

METCON:
15 Minute AMRAP:
10 Handstand Push Ups
72' Walking Overhead Lunge (M-45#/F-35#)
*Score total rounds and reps (including approx. distance covered if a full round is not completed)
**72" = down and back on the mats

CASH OUT:
25 Kettlebell Swings (M-70#/F-55#)
25 Burpees
(AS FAST AS POSSIBLE) 

 
   
   
   
  
 

Posted on 07/09/2012 at 09:19 PM in HANDSTAND PUSH UP, METCON, OVERHEAD LUNGE, TURKISH GET-UP | Permalink | Comments (4) | TrackBack (0)

07/08/2012

SOLDIER BOY TELL 'EM

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

CFS WOD - Monday 9JUL2012

SKILL/STRENGTH:
20 minutes of Clean & Jerk work
*Work up to 85% of 1RM
**Dial in technique, goal is perfect form on each lift

METCON:
200m Run
10 Squat Cleans (M-135#/F-95#)
10 Chest-2-Bar Pull Ups
x4
*REST 90 seconds between rounds 

  
   
   
    

Posted on 07/08/2012 at 09:32 PM in CLEAN AND JERK, METCON, PULL UPS, SQUAT CLEAN |Permalink | Comments (1) | TrackBack (0)

CFS WEEKLY CHALLENGE WOD

LAST WEEK'S WINNERS
MEN:  TAL - 1:01
WOMEN:  CAYCE - 1:17
40+ MEN:  GLENN - 1:41
40+ WOMEN:  DAWN - 2:03
50+ MEN:  COACH WOODY - 3:30 

9-13JUL2012 CFS CHALLENGE WOD:
3 MINUTE AMRAP:
10 THRUSTERS (M-45#/F-35#)
15 ABMAT SIT UPS
*SCORE TOTAL REPS COMPLETED
**ABMAT SIT UPS = HANDS MUST TOUCH BEHIND THE HEAD AND THEN TOUCH THE TOES 
***JOHHNY CASH SONG MUST BE PLAYING ON THE RADIO IN ORDER FOR SCORE TO COUNT

 

Posted on 07/08/2012 at 09:28 PM in CFS WEEKLY CHALLENGE, SIT UPS, THRUSTER | Permalink |Comments (1) | TrackBack (0)

07/07/2012

NEW CFS ATHLETES - INDOC CLASS 12-07

CFS INDOC CLASS 12-07 finished up Friday morning.  Please join me in welcoming our 15 new CFS Athletes.  Joel headed this entire class up with some help from Nicole.  By the end of the session Friday we were seeing some pretty efficient Clean/Snatch techniques...go figure.  12-07 was a blast with some serious personality, really solid athletes and decent hygiene.  Had a preacher, couple of sorority chicks, a Texan, few high school athletes, a married couple...had a conversation with a teacher lady about throat chopping kids...fun crew.  Oh, and 15 new names to learn...kinda glad that ol' "Tal does burpees if he forgets your name" Rule is no longer active.

 

Posted on 07/07/2012 at 10:07 AM in INDOC, NEW ATHLETES | Permalink | Comments (4) | TrackBack (0)

07/06/2012

MOVE MY JACKET

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

CFS WOD - Friday 6JUL2012

STRENGTH:
20 Minutes to establish 1RM Clean & Jerk

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

 

I'm sure you've heard her name get tossed around in the gym, so here she is...Holley Mangold.  Why?...because America.

 

Posted on 07/06/2012 at 11:09 AM in CLEAN AND JERK, METCON, WALL BALL | Permalink |Comments (4) | TrackBack (0)

07/04/2012

RUN IT

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

CFS WOD - Thursday 5JUL2012

STRENGTH:
3 Weighted Pull Ups
REST 30 Seconds
10 Seconds of Partner Band Pulls
REST 1 Minute
x5

METCON:
400m Run
21 Kettlebell Swings
12 Burpees
x3

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

 

Due to a lack of pictures of your stupid beautiful workout faces, here is an awesome video for those of you with tight hips all CFS athletes.  K-Star gots mad skillz when it comes to making your body move the way it is supposed to move and we could ALL use some of that.  Here is some stuff you can do at home to loosen up those hips a little bit...you never know when that might come in handy...MAGIC MIKE!

 

Posted on 07/04/2012 at 10:00 PM in BURPEES, KETTLEBELL SWINGS, METCON, PULL UPS, RUN |Permalink | Comments (1) | TrackBack (0)

07/03/2012

JULY 4TH SCHEDULE

CFS will have an Open Gym Session from 8AM-11AM on July 4th.  All other classes are cancelled...go be a kick ass American (examples below).

 

 

Posted on 07/03/2012 at 06:54 PM in SPECIAL SCHEDULE | Permalink | Comments (2) | TrackBack (0)

07/02/2012

YOU'RE A GINGER

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

CFS WOD - Tuesday 3JUL2012

STRENGTH:
5 Bench Press @ 75% of 1RM
REST 30 Seconds
10 Seconds of Partner Band Punches
REST 1 Minute
x4

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
21-15-9
Overhead Squats (M-135#/F-95#)
Toes-2-Bar

BOOTY COOLDOWN:
3 x 10 Glute Ham Raises 


   
   
   
   
 

Posted on 07/02/2012 at 08:44 PM in BENCH PRESS, METCON, OVERHEAD SQUAT, TOES-2-BAR |Permalink | Comments (2) | TrackBack (0)

07/01/2012

SLIP-N-SLIDE DONKEY RIDE

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

CFS WOD - Monday 2JUL2012

***Its GAMEDAY.  Athletes are fresh off the weekend, no strength session today, no cooldown required, no excuses...how fast can you do this thing?***

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


 

Posted on 07/01/2012 at 05:53 PM in "FRAN", METCON, PULL UPS, THRUSTER | Permalink |Comments (0) | TrackBack (0)

WEEKLY CFS CHALLENGE WOD

LAST WEEK'S WINNERS
MEN:  AJ (20 PULLS)
WOMEN:  NICKI (30 PULLS)
40+:  ??????????

2-6JUL2012 CFS CHALLENGE WOD:
100m Row
10 Goblet Squats (M-70#/F-55#)
10 Ground-2-Overhead (M-135#/F-95#)
x1
*Fastest time wins
**Tiebreaker goes to the fastest Row time

 

 

07/01/2012

MEREDITH'S GOING AWAY BASH

Buggy (right) hosted one hell of a party, complete with homemade slip-n-slide (see below), for Meredith (left).  Funny, considering Meredith once tried to "spot" Buggy on an overhead squat 1RM attempt and damn near killed her and every other person standing within a 10ft radius.  Ahhhh...water under the bridge.  Have fun out in Tennessee and drop on in and see us when you head back this way...seriously though, don't forget your helmet.

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