AUGUST 2012
08/31/2012
SATURDAY/SUNDAY/MONDAY SCHEDULE
Saturday: 9AM-NOON (Open Gym) Sunday: 2PM-5PM (Open Gym) Monday (Labor Day): 8AM-11AM (Open Gym)
Posted on 08/31/2012 at 01:53 PM | Permalink | Comments (0) | TrackBack (0)
08/30/2012
HOTEL PACK
***Workout pictures from this week will be updated soon. In the meantime, check out this article from CrossFit One World ("Beware of Competition Madness") and keep in mind that this is applicable to daily workouts/training sessions as well.***
CFS WOD - Friday 31AUG2012
STRENGTH: 15 Kettlebell Swings EMOM x4 *Athletes should go as heavy as possible, but the sets are to be completed unbroken.
METCON: Pick a "girl" from the following list, set up, and go hard: "FRAN" "ELIZABETH" "GRACE" "HELEN" "NANCY" "DIANE"
Posted on 08/30/2012 at 05:11 PM in "DIANE", "ELIZABETH", "FRAN", "GRACE", "HELEN", "NANCY", KETTLEBELL SWINGS, METCON | Permalink | Comments (0) | TrackBack (0)
BAD TEACHER
CFS WOD - Thursday 30AUG2012
STRENGTH: MAX Distance Tire Throw *5 attempts **Athletes will attempt to throw the small tire as far as possible ***Score the farthest attempt
METCON: 15 Overhead Squats (M-135#/F-95#) 200m Run 15 Front Squats (M-135#/F-95#) 200m Run 15 Back Squats (M-135#/F-95#) 200m Run x2
Posted on 08/30/2012 at 04:53 PM in BACK SQUAT, FRONT SQUAT, METCON, OVERHEAD SQUAT, RUN, TIRE THROW | Permalink | Comments (0) | TrackBack (0)
08/28/2012
GREEN BAY
CFS WOD - Wednesday 29AUG2012
SKILL/MOBILITY: 15 minutes of Shoulder Mobility and Muscle Up work *Athletes will work at their next level of Muslce Up progression
METCON: "6AM DAVE" BUY IN: 800m Run
10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (M-70#/F-55#) 1-2-3-4-5-6-7-8-9-10 Burpees
CASH OUT: 800m Run
POST-CHAIN COOLDOWN/RECOVERY: 3 x 10 Reverse Hypers (Light Load)
Danielle and Whitney both nailed Bar Muscle Ups today!
Posted on 08/28/2012 at 09:36 PM in BURPEES, KETTLEBELL SWINGS, RUN | Permalink | Comments (1) | TrackBack (0)
08/27/2012
CROSSFIT LEVEL 1 CERTIFIED
3 of our CFS athletes attended the CrossFit Level 1 Certification this weekend. Patrick, Todd, and Potter went through the 2-day course this weekend up in Charlotte, NC. Congrats fellas! Oh, and were there any dude instructors? Don't seem to be any in your picture there...
Posted on 08/27/2012 at 09:11 PM | Permalink | Comments (4) | TrackBack (0)
SKEEZERS
***THERE WILL BE A NOON CLASS TODAY (TUESDAY 28AUG2012)***
CFS WOD - Tuesday 28AUG2012
STRENGTH: Good Mornings 80% of RM x5 *Rest 2 minutes between sets. **Take 80% of your RM from 20AUG2012 and perform that number of reps each set (EXAMPLE: Athlete performed 20 reps at 135#, so they would perform 5 sets of 16 reps at 135#).
METCON: 20 Wall Balls (M-20#/F-14#) 25 Double Unders 20 Wall Balls 25 Double Unders x3 *REST 2 minutes between each round
Posted on 08/27/2012 at 09:05 PM in DOUBLE UNDER, GOOD MORNING, METCON, WALL BALL |Permalink | Comments (1) | TrackBack (0)
08/26/2012
BRETT IS NOT GAY
***THERE WILL BE A NOON WOD TODAY (MONDAY 27AUG2012).***
CFS WOD - Monday 27AUG2012
SKILL/STRENGTH: 15 mintues of Snatch work *Work up to 80-85% of 1RM with focus on PERFECT mechanics
METCON: "MOORE" 20 minute AMRAP: 1 Rope Climb 400m Run MAX Effort Handstand Push Ups *Score total HSPUs completed **If/When the athlete misses a rep of comes off the wall, a new round must be started.
Board pic neglect...some of ya'll CRUSHED it so post your scores in the comments section.
Posted on 08/26/2012 at 10:37 PM in "MOORE", HANDSTAND PUSH UP, METCON, ROPE CLIMBS, RUN, SNATCH | Permalink | Comments (6) | TrackBack (0)
SCHEDULE CHANGES AND NOONERS FOR NEXT WEEK
***THERE WILL BE NOON CLASSES ON MONDAY, TUESDAY AND THURSDAY.***
***THERE WILL BE NO 7AM CLASS ON TUESDAY.***
Posted on 08/26/2012 at 07:07 PM | Permalink | Comments (0) | TrackBack (0)
NEW CFS ATHLETES - INDOC CLASS 12-08B
CFS INDOC CLASS 12-08B finished up Friday morning. Please join me in welcoming our 6 new CFS Athletes. Brett lead this group through the entire Indoc Program. Another fun group..we had decendants from the Battle of Thermopylae, a paramedic, and 2 ladies that color coordinate blue shirts (Alexa and Angie...fashion POlice). Welcome to the best gym in Spartanburg.
Posted on 08/26/2012 at 06:55 PM in INDOC, NEW ATHLETES | Permalink | Comments (0) | TrackBack (0)
08/23/2012
BAD TITLE
***THERE WILL BE NO NOON CLASS TODAY (FRIDAY 24AUG2012)***
CFS WOD - Friday 24AUG2012
METCON: "CrossFit Games Open WOD 12.4" 12 Minute AMRAP: 150 Wall Balls (M-20# @ 10' / F-14# @ 9') 90 Double Unders 30 Muscle Ups
STRENGTH: 100' Zercher Carry (HEAVY) *Every 2 Minutes x5
08/22/2012
COOTIE COO BONE
***THERE WILL BE A NOON CLASS TODAY (THURSDAY 23AUG2012)***
CFS WOD - Thursday 23AUG2012
SKILL: 15 Minutes of Muscle Up work *Athletes will work at the next level of their Muscle Up progression (kipping pull ups/ring dips, strict pull ups/ring dips, banded bar muscle up, bar muscle up, kipping muscle up, strict muscle up, etc.)
METCON: ***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT*** 400m Run 20 Burpees 20 Kettlebell Swings (M-55#/F-35#) x3
Posted on 08/22/2012 at 08:49 PM in BURPEES, KETTLEBELL SWINGS, METCON, MUSCLE UP, RUN| Permalink | Comments (1) | TrackBack (0)
08/21/2012
NATTY LITE
***THERE WILL BE A NOON CLASS TODAY (WEDNESDAY 22AUG2012).***
CFS WOD - Wednesday 22AUG2012
STRENGTH: 2 Squat Cleans EMOM @ 80-85% of 1RM x6
METCON: 8 Minute AMRAP: 5 Hang Power Cleans (M-155#/F-105#) 25 Air Squats
POST-CHAIN COOLDOWN: 3 x 10 Reverse Hypers (HEAVY Load)
Alright so I was in the middle of taking pictures of the board, got the girls side done, turned around, the Lift Big Eat Big Barbell Butt Test was going down, ADD kicked in, and needless to say...I'll post the dude scores tomorrow. They all passed.
Posted on 08/21/2012 at 09:08 PM in AIR SQUAT, HANG POWER CLEAN, METCON, SQUAT CLEAN |Permalink | Comments (3) | TrackBack (0)
08/20/2012
OL' TATER HEAD
***THERE WILL BE A NOON CLASS TODAY (TUESDAY 21AUG2012).***
***THERE WILL NOT BE A 7AM CLASS TODAY. SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***
CFS WOD - Tuesday 21AUG2012
SKILL: 10-15 minutes of Shoulder-2-Overhead movement progression.
METCON: 15 Shoulder Press (M-135#/F-95#) 200m Run 15 Push Press (M-135#/F-95#) 200m Run 15 Push Jerks (M-135#/F-95#) 200m Run x2
COOLDOWN: 3 x 15 Toes-2-Bar *The GOAL is to go unbroken for all 3 sets
Posted on 08/20/2012 at 07:01 PM in METCON, PUSH JERK, PUSH PRESS, RUN, SHOULDER PRESS |Permalink | Comments (0) | TrackBack (0)
08/19/2012
SECRETARIAT
***THERE WILL BE A NOON CLASS TODAY (MONDAY 20AUG2012)***
CFS WOD - Monday 20AUG2012
STRENGTH: MAX REP Effort Good Morning *Suggested Weight: M-135#/F-95# **Athlete will stop attempt prior to form failure
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON*** 20 Pull Ups 20 Overhead Squats (M-115#/F-75#) 20 Bumper Burpees x3
"The Beast in me wants to punch you in the face."
Posted on 08/19/2012 at 10:26 PM in BURPEES, GOOD MORNING, METCON, OVERHEAD SQUAT, PULL UPS | Permalink | Comments (1) | TrackBack (0)
08/16/2012
RED CHIVE SHIRT
CFS WOD - Friday 17AUG2012
METCON: "JACKIE" 1000m Row 50 Thrusters (M-45#/F-35#) 30 Pull Ups
CORE COOLDOWN: 30-20-10 GHD Sit Ups GHD Hip Ext *Not for time
Lauren H and Danielle (members of the 5AM Zombie Crew...Lauren = front row, middle, beautiful red hair...Danielle = front row, right, purple shirt, loud mouth) will be heading down to the College of Charleston and Gardner Webb respectively this weekend for sum schoolin'. Lauren will continue training with BK at CrossFit Integrity and Danielle will make it back down when she can (no CrossFit gym up that way right now). Have fun ladies and remember...if you are in a dude's room after 9PM, leave. Trust me, from a dude's perspective nothing good for you can happen after 9.
Posted on 08/16/2012 at 09:20 PM in "JACKIE", METCON, PULL UPS, ROW, THRUSTER | Permalink |Comments (0) | TrackBack (0)
08/15/2012
SHARK WEEK
***School is starting back and schedules are changing as the summer winds down, so we are going to try something a little different...a "test run". On Thursday (16AUG2012) we are going to have a class at NOON. That is today or tomorrow depending on when you are reading this. This class will be just like every other class...same workout, same format, same location. If we get a good turnout (or some solid interest in the comments section), it'll stay. Ya'll want it or not? Sound off or show up.***
CFS WOD - Thursday 16AUG2012
STRENGTH: 3 HEAVY Tire Flips every 90 seconds x5
METCON: 400m Run (MAX EFFORT) x5 *REST exactly 3 minutes between rounds **Splits should not vary more than 10 seconds ***Score slowest effort
Posted on 08/15/2012 at 07:44 PM in METCON, RUN, TIRE FLIPS | Permalink | Comments (6) |TrackBack (0)
08/14/2012
DMX LIVES IN GREER
***Cacye is getting together another order of jump ropes. They are $15 and will really help out your double under game...don't act like you don't need it. Orders need to be in to Cayce no later than Thursday.***
CFS WOD - Wednesday 15AUG2012
SKILL: 15 Minutes of Muscle Up work *Athletes will work at the next level of their Muscle Up progression (Kipping Pull Ups/Ring Dips, Strict Pull Ups/Ring Dips, Banded Bar Muscle Up, Bar Muscle Up, Kipping Muscle Up, Strict Muscle Up, etc.)
METCON: 200m Run 5 Muscle Ups 5 Ground-2-Overhead (M-185#/F-135#) 20 Wall Balls (M-20#/F-14#) x4 *REST exactly 2 Minutes between rounds
WOLVERINES!!!
Posted on 08/14/2012 at 09:46 PM in GROUND-2-OVERHEAD, METCON, MUSCLE UP, RUN, WALL BALL | Permalink | Comments (1) | TrackBack (0)
NEW TOILET SEATS
***Cacye is getting together another order of jump ropes. They are $15 and will really help out your double under game...don't act like you don't need it. Orders need to be in to Cayce no later than Thursday.***
CFS WOD - Tuesday 14AUG2012
STRENGTH: 3 Front Squats @ 75-80% every 2 minutes *Immediately perform 3 HIGH Box Jumps after Front Squats x5
METCON: 12 Minute AMRAP: 10 Pistols (Alternating) 15 Ring Dips 20 Double Unders
POST-CHAIN COOLDOWN: 3 x 10 Reverse Hypers (Medium Load)
5AM ZOMBIES!!!!
Posted on 08/14/2012 at 09:45 PM in DOUBLE UNDER, FRONT SQUAT, METCON, PISTOL, RING DIP |Permalink | Comments (5) | TrackBack (0)
08/12/2012
RETURN OF THE SMEGMA
***Cacye is getting together another order of jump ropes. They are $15 and will really help out your double under game...don't act like you don't need it. Orders need to be in to Cayce no later than Thursday.***
CFS WOD - Monday 13AUG2012
SKILL: 15 Minutes of Snatch work *FOCUS AREAS: Bar to Hip (Snatch Pulls) and Strong Catch Positions (Snatch Balance)
METCON: BUY IN: 500m Row 21-15-9 Hang Squat Snatch (M-95#/F-65#) Bumper Burpees CASH OUT: 500m Row (Cash Out)
CORE: Trainer's Choice
Posted on 08/12/2012 at 09:04 PM in BURPEES, HANG SQUAT SNATCH, METCON, ROW | Permalink |Comments (1) | TrackBack (0)
CFS WEEKLY CHALLENGE WOD
13AUG2012-17AUG2012: "CFS INTRO WOD #2" 250m Row 10 Wall Balls (14#/10#) 5 Pull Ups x4
08/10/2012
NEW CFS ATHLETES - INDOC CLASS 12-08
CFS INDOC CLASS 12-08 finished up Friday morning. Please join me in welcoming our 12 new CFS Athletes (for some reason the chicks rolled out before the group picture was taken...probably racing home to send Brett a Facebook friend request). On that note, Brett lead this group through the entire Indoc Program. Indoc Class 12-08 contained a professional pool player (currently ranked 3rd in the world), some sassy ladies (my favorite kind), one of my dad's ex-football players, a new athlete traveling all the way from Blacksburg, and some serious orange shoes. Welcome to the best gym in Spartanburg.
Posted on 08/10/2012 at 10:56 PM | Permalink | Comments (0) | TrackBack (0)
08/09/2012
STAR BAR
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Friday 10AUG2012
STRENGTH: 3 Push Press @ 60-65% of 1RM Jerk every 90 seconds x6 3 MAX EFFORT Horizontal MedBall Throws/Pushes at 45 seconds
METCON: "Daniel" 50 Pull Ups 400m Run 21 Thrusters (M-95#/F-65#) 800m Run 21 Thrusters 400m Run 50 Pull Ups
Shelby decided she wanted to do a 35# thruster between classes...I doubted she would even get it cleaned up to the rack position...don't doubt.
Posted on 08/09/2012 at 05:51 PM in "DANIEL", PULL UPS, PUSH PRESS, RUN, THRUSTER |Permalink | Comments (0) | TrackBack (0)
08/08/2012
YOU CAN'T DO THAT TO LIVE PEOPLE
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Thursday 9AUG2012
MOBILITY/SKILL: 5 Minutes of Shoulder Mobility work 10 Minutes of Handstand Push Up work
METCON: 35 Double Unders 14 GHD Sit Ups 7 Handstand Push Ups x4 *REST 90 Seconds between rounds **Advanced athletes can perform Dumbell Handstand Push Ups to create a deficit
Posted on 08/08/2012 at 07:39 PM in DOUBLE UNDER, GHD SIT UPS, HANDSTAND PUSH UP, METCON, MOBILITY | Permalink | Comments (0) | TrackBack (0)
08/07/2012
COCAINE NOSE JOB
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Wednesday 8AUG2012
STRENGTH: 3 Hang Squat Snatch @ 75-80% of 1RM every 90 seconds x4 1 Hang Squat Snatch @ 85-90% of 1RM every 90 seconds x2
METCON: 10-9-8-7-6-5-4-3-2-1 Hang Power Clean (M-135#/F-95#) 1-2-3-4-5-6-7-8-9-10 Burpees
Jessica H (or "Harner") is going to be leaving us for a little while. She's headed to Red China for a study abroad program...I guess when you are smart you get to do stuff like that. Its been cool watching you and the other "Wofford Chicks" progress over the past few months. The rest of your crew will hold it down for you while you're gone. We look forward to seeing you back in January. Have fun and be safe over there with the Commies.
Posted on 08/07/2012 at 09:28 PM in BURPEES, HANG POWER CLEAN, METCON, SNATCH |Permalink | Comments (4) | TrackBack (0)
08/06/2012
BALL SO HARD
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Tuesday 7AUG2012
MOBILITY/SKILL: 5 Minutes of Hip Mobility work 10 Minutes of Squat Clean work
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON*** 9 Minute AMRAP: 5 Deadlifts (M-275#/F-185#) 10 Box Jumps (M-30" + 45# bumper plate/F-24" + 45# bumper plate) ***REST 4 Minutes*** 9 Minute AMRAP: 5 Front Squats (M-135#/F-95#) 10 Pull Ups
Posted on 08/06/2012 at 07:40 PM in BOX JUMPS, CF HOUSTON, DEADLIFT, FRONT SQUAT, METCON, MOBILITY, PULL UPS, SQUAT CLEAN | Permalink | Comments (0) | TrackBack (0)
08/05/2012
FEDERALIST PAPERS
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Monday 6AUG2012
STRENGTH: 25 Minutes to establish 3RM Back Squat
METCON: 15 Minute AMRAP: 5 Tire Flips 10 Ring Push Ups 15 Toes-2-Bar
Saw this commercial last night...motivational in a weird way. Homeboy is chunky, but he's doing work...so he's got my respect.
Posted on 08/05/2012 at 07:56 PM in BACK SQUAT, METCON, RING PUSH UP, TIRE FLIPS, TOES-2-BAR | Permalink | Comments (4) | TrackBack (0)
SUNDAY BOW WOD
Dr. SKA has asked and therefore there will be a "Bow WOD" on Sunday (5AUG2012). If you've harnessed your Native American roots, hate General Custer and the White Man, like shooting sh*t, are an athlete, have a bow, know how to use it, and want to have some good ol' CFS-style fun on Sunday...come on out and play. Spectators are welcome. We'll kick it off around 2:30-3ish.
Bow WOD: 1 bow, 1 arrow, 5 balloons at 40 yards. Bow starts on the table, arrow off the string. Clock starts at 3, 2, 1, GO! At GO! archer can pick up bow, nock their arrow, and start shooting. Shots will be from 40 yards. Archer must run and retrieve their arrow after each shot PLUS a 5 burpee penalty for every miss. Clock stops when archer crosses the shot line with his/her arrow after the last balloon is popped. A 25 burpee penalty will be assessed if the archer breaks or loses an arrow.
Posted on 08/05/2012 at 12:34 PM | Permalink | Comments (7) | TrackBack (0)
CFS OLYMPIC LIFTING SEMINAR
9 CFS Athletes attended Joel's Oly Seminar on Saturday morning...Josh V, Amanda, Nate, Nicki, Owen, Chris V, Adam B, Todd (Clark), and Dawn. Ask 'em how it went, what they learned, etc. and keep an eye on the site for more In-House Seminars at CFS in the future.
Posted on 08/05/2012 at 11:58 AM in CFS SEMINAR | Permalink | Comments (0) | TrackBack (0)
08/02/2012
SHUT UP AND SUCK IT
***THERE WILL BE NO OPEN GYM SESSION ON SATURDAY (4AUG2012) DUE TO THE OLY LIFTING SEMINAR. GET ONE IN AT HOME OR COME ON UP TO CROSSFIT ASHEVILLE FOR "BOWEN" (SEE UPCOMING EVENTS)***
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Friday 3AUG2012
METCON: "FIGHT GONE BAD" Wall Balls (M-20#/F-14#) Box Jumps (M-24"/F-20") Push Press (M-75#/F-55#) Sumo Deadlift High Pull (M-75#/F-55#) Calorie Row *With a running clock, spend exactly 1 minute at each station completing as many reps as possible. After the last station/minute, REST for exactly one minute. Complete 3 total rounds and score total reps completed.
Jessica R representing CFS at the top of the Sears Tower.
Posted on 08/02/2012 at 09:40 PM in "FIGHT GONE BAD", BOX JUMPS, METCON, PUSH PRESS, ROPE CLIMBS, ROW, SUMO DEADLIFT HIGH PULL, WALL BALL | Permalink | Comments (3) |TrackBack (0)
08/01/2012
PIERCING NOZZLE
***THERE WILL BE NO OPEN GYM SESSION ON SATURDAY (4AUG2012) DUE TO THE OLY LIFTING SEMINAR. GET ONE IN AT HOME OR COME ON UP TO CROSSFIT ASHEVILLE FOR "BOWEN" (SEE UPCOMING EVENTS)***
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Thursday 2AUG2012
STRENGTH: 2 Back Squats @ 85% of 1RM every 90 seconds x5 2 HIGH Prison Jumps at 45 seconds
METCON: ***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT*** 30 Kettlebell Snatches (M-55#/F-35#) 800m Run 30 Kettlebell Snatches *Kettlebell Snatches can be split 15/15 between L and R
The camera has been AWOL at the gym the past few days, so no action shots. What we do have is an updated picture of our baby Kirby. Is that a chubby chubby fat roll on the arm I see there? Why I think it is...Holley Mangold would be so proud.