OCTOBER 2012
10/31/2012
REDWOOD ORIGINAL
***REMINDER: NOVEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT SATURDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Thursday 1NOV2012
STRENGTH: 2 Tire Flips (HEAVY) every 90 seconds x6
METCON: 400m Run 12 Shoulder Touches 12 Kettlebell Swings (M-70#/F-55#) 12 GHD Sit Ups x3
Posted on 10/31/2012 at 08:20 PM in GHD SIT UPS, KETTLEBELL SWINGS, RUN, SHOULDER TOUCHES, TIRE FLIPS | Permalink | Comments (0) | TrackBack (0)
MOOKIE THE CLERIC
Mookie is one big step closet to becoming a priest. He went through TONSURE this weekend which is a huge deal for the men of the cloth. As I understand it, he's officially a part of the clerical order now and he'll spend the next 5-6 years honing his priest skills. Joel and Hayden went out to Nebraska to watch the ceremony (see pics below). From now on Mookie will be in traditional priest attire at all times. Yes, he can switch it up into workout gear when he's working out but the rest of the time...traditional priest attire. He'll be back in town the day after Christmas. Congrats brother, we'll see you in a couple months!
Posted on 10/31/2012 at 12:38 PM | Permalink | Comments (3) | TrackBack (0)
10/30/2012
GOT SOME CANDY IN MY POCKET
***THE BATHROOMS ARE BACK UP AND RUNNING***
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 31OCT2012
METCON: ***PROGRAMMED BY SCOTT ZIMMERMAN*** 50 Back Squats (M-135#/F-95#) 20 Pull Ups 50 Front Squats (M-95#/F-65#) 20 Pull Ups 50 Overhead Squats (M-65#/F-45#) 20 Pull Ups
CORE COOLDOWN: 100 seconds total of L-Sit holds
Posted on 10/30/2012 at 08:42 PM in BACK SQUAT, FRONT SQUAT, L-SIT, OVERHEAD SQUAT, PULL UPS | Permalink | Comments (2) | TrackBack (0)
10/29/2012
SAINT ANGER
***THE BATHROOMS, TO INCLUDE SHOWER, WILL BE DOWN UNTIL AT LEAST TUESDAY AFTERNOON. SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 30OCT2012
STRENGTH: Split Jerk 65% x 2 70% x 2 75% x 1 80% x 1 85% x 1 90% x 1 *Every 90 seconds
METCON: 5 minute AMRAP: 3 Power Snatches (M-165#/F-115#) 2 Rope Climbs ***REST 5 minutes*** 5 minute AMRAP: 15 Kettlebell Swings (M-70#/F-55#) 15 Hand Release Push Ups
SKILL COOLDOWN: 10 Turkish Get Ups (each arm)
Posted on 10/29/2012 at 05:09 PM in JERK, KETTLEBELL SWINGS, POWER SNATCH, PUSH UPS, ROPE CLIMBS, TURKISH GET-UP | Permalink | Comments (0) | TrackBack (0)
BATHROOMS ARE TEMPORARILY OUT OF ORDER
***WE ARE HAVING SOME ISSUES WITH THE WATER IN THE BATHROOMS AT CFS. MANY OF YOU ROLL IN THERE AND TAKE YOUR POST WORK POOP PRIOR TO WORKING OUT IN THE AFTERNOONS...MIGHT WANT TO FIND ANOTHER LOCATION FOR THAT TODAY AS THE BATHROOMS ARE CURRENTLY OOC. AN UPDATE WILL BE POSTED AS SOON AS THE ISSUE IS CORRECTED. MORNING SHOWER ATHLETES MAY BE AFFECTED TOMORROW AS WELL.***
Posted on 10/29/2012 at 12:03 PM | Permalink | Comments (6) | TrackBack (0)
10/28/2012
MIND YOUR HELM
CFS Athletes,
Let's do a little better job of picking up and putting up throughout the week and taking care of what's ours in the gym. Alexandra cleans the HELL out of that gym...she KILLS it every weekend and it looks awesome. If you haven't thanked her, you should. By Friday, it gets more than a little rough...boxes all over the place, water bottles thrown everywhere, kettlebells are a hot mess, 15# plates shoved wherever, squat racks everywhere, shirts and towels laying around, and chalk...I hate chalk... Starting tomorrow morning make a sincere effort to put up your stuff after EVERY workout. Every piece of equipment now has a home, make sure it gets back there and gets back there orderly when you get done with it. A few guidelines to help us out: 1. Pick up your equipment after your workout. Go ahead and put it all up. The next athlete can break out his/her own stuff. "Athlete #1 is going to use it" is no longer valid. 2. Boxes go back in the corner. Do not stack the black boxes inside of each other. 3. Bands...the hooks are labeled...refer to your 1st grade homework for color clarification. 4. Take the few extra seconds to get your kettlebell back in the right row...straight. 5. Squat racks all have a home now. Use 'em and get 'em back home. 6. The towels will disappear if another one is found just laying around. The fire department needs oil rags. 7. The "lost and found" basket is being replaced by the trash can. "Stuff" will be held on to for 48 hours and then its getting deep 6'd. 8. If you bring it in with you it needs to leave with you. Water bottles, food containers, cups, kids toys, tape, etc. Be respectful and don't leave your junk in there. If this continues to get out of hand, those items will not be allowed inside CFS. 9. Bathrooms. If your paper towel falls out of the trashcan you have 2 options...option #1 - pick it up and put it back in the trashcan...option #2 - pick it up and put it back in the trashcan and then txt Tal with the following msg "trashcan in the bathroom is full...you suck". 10. At the end of the day just put stuff back exactly the way you found it. This includes rowers.
The gym needs to look exactly like it looks right now at the end of every day. Refer to pics below...
Love, Tal
Posted on 10/28/2012 at 08:24 PM | Permalink | Comments (18) | TrackBack (0)
YOU'LL NEVER LEAVE HARLAN ALIVE
***THERE WILL BE NO 7AM OR 8AM CLASS TODAY (MONDAY)***
CFS WOD - Monday 29OCT2012
MOBILITY/SKILL: 10 minutes of Shoulder/Hip mobility 10 minutes of Pistol progression work *Athletes can use bands or boxes for Pistol progression. Advanced atheltes can begin to play with weighted Pistols.
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT ONE WORLD*** BUY IN: 50 AbMat Sit Ups 30 Ground-2-Overhead (M-135#/F-95#) 30 Burpees
CASH OUT: 50 Toes-2-Bar *Score total time **Ground-2-Overhead can be any movement that safely gets the bar locked out overhead (snatch, clean and jerk, etc.) ***Ground-2-Overhead and Burpees can be broken up in only 4 ways: 1 set of 30 each 3 sets of 10 each 5 sets of 6 each 10 sets of 3 each ***Once the athlete chooses a rep scheme they must stick with that rep scheme
Posted on 10/28/2012 at 08:14 PM in BURPEES, CF ONE WORLD, GROUND-2-OVERHEAD, PISTOL, SIT UPS, TOES-2-BAR | Permalink | Comments (0) | TrackBack (0)
NEW CFS ATHLETES - INDOC CLASS 12-10B
CFS INDOC CLASS 12-10B finished up Friday morning. Please join me in welcoming our 11 new CFS Athletes. Brett and Zac lead this group through the 4 classes as I was nursing some type of flu STD all week. This was an awesome group...Josh M's wife was in the mix with her 2 friends (one of which is a massage therapist with some deals so more on that later this week), a former University of Michigan football player, 2 dudes with awesome beards, a former CFS athlete who decided to go through Indoc again, and April's boss. Really fun group to train with that will definitely fit right in. @Josh M - remember buddy, marriage counsuling comes free with your CFS membership...see Scott for details. Welcome to the best gym in Spartanburg.
Posted on 10/28/2012 at 07:23 PM | Permalink | Comments (0) | TrackBack (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON TUESDAY, WEDNESDAY AND FRIDAY THIS WEEK***
***MONDAY: NO 7AM OR 8AM CLASSES*** ***FRIDAY: NO 7AM CLASS***
Posted on 10/28/2012 at 05:44 PM | Permalink | Comments (0) | TrackBack (0)
10/25/2012
BAD AT MATH
***THERE WILL BE NO 7AM OR 8AM CLASS THIS MORNING (FRIDAY)***
CFS WOD - Friday 26COT2012
STRENGTH: 2 Hang Squat Snatches @ 70-75% of 1RM Snatch EMOM x4 ***REST 2 minutes*** 2 Hang Squat Cleans @ 70-75% of 1RM Clean EMOM x4
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT NEW ENGLAND*** *Perform the workout with a running clock @ 00:00: 10 Power Snatches (M-95#/F-65#) 10 Handstand Push Ups x3
@ 10:00: 10 Thrusters (M-95#/F-65#) 10 Chest-2-Bar Pull Ups
@ 20:00: 10 Box Jumps (M-24"/F-20") 10 Toes-2-Bar x3 *Score all 3 rounds **Complete each round as fast as possible and use the remaining time for recovery
10/24/2012
NYQUIL
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 25OCT2012
STRENGTH: MAX Plate Holds (M-45#/F-35#) x3 *REST 2 minutes between rounds
MAX Chin Up Hold x1
METCON: "TOSH" *** Compare to "MR. WHISPERS" *** 200m Run 400m Run 600m Run x3 *REST the exact amount of time it took to complete the previous run. EXAMPLE: 200m Run = 30 seconds, REST 30 seconds, 400m Run = 62 seconds, REST 62 seconds, etc.
Posted on 10/24/2012 at 07:22 PM in "TOSH", CHIN UP HOLD, PLATE HOLD, RUN | Permalink |Comments (0) | TrackBack (0)
CAROLINA BLUE
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
STRENGTH: WENDLER CYCLE BACK SQUATS *Use 90% of 1RM for calculations below 75% x 5 85% x 3 95% x 1+ *Last set is a MAX rep effort
METCON: 50 Double Unders 10 Push Press (M-135#/F-95#) 5 Muscle Ups x4 *REST 90 seconds between rounds
CORE COOLDOWN: L-Sit for a total of 100 seconds
Posted on 10/24/2012 at 02:38 PM in BACK SQUAT, DOUBLE UNDER, L-SIT, MUSCLE UP, PUSH PRESS | Permalink | Comments (0) | TrackBack (0)
10/22/2012
GINGER, EPSOM SALT, BAKING SODA BATH
***THE 4PM CLASS TODAY (TUESDAY) COULD POSSIBLY START A LITTLE LATE...NO MORE THAN 10-15 MINUTES. RUN THROUGH A WARM UP IN THE PARKING LOT.***
CFS WOD - Tuesday 23OCT3012
SKILL: 10-15 minutes of Muscle Up progression work
METCON: 2000m Row (TIME TRIAL)
WORKING COOLDOWN: 10 Wall Walkers (NOT FOR TIME)
Hannah J got her first Muscle Up today!
Posted on 10/22/2012 at 07:42 PM in 2000M ROW, MUSCLE UP, WALL WALKER | Permalink |Comments (2) | TrackBack (0)
10/21/2012
BREAK 'ER IN
CFS WOD - Monday 22OCT2012
STRENGTH: MAX Strict Pull Ups ***REST 30 seconds*** MAX Kipping Pull Ups
METCON: 400m Run 7 Floor Press (M-155#/F-105#) 21 Box Jumps (M-24"/F-20") x4
CORE COOLDOWN: 30-20-10 GHD Sit Ups GHD Hip Extensions
Posted on 10/21/2012 at 10:23 PM in BOX JUMPS, FLOOR PRESS, PULL UPS, RUN | Permalink |Comments (0) | TrackBack (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON WEDNESDAY AND THURSDAY THIS WEEK***
***THERE WILL BE NO 7AM OR 8AM CLASS ON FRIDAY***
Posted on 10/21/2012 at 10:16 PM | Permalink | Comments (1) | TrackBack (0)
SUNDAY SCHEDULE UPDATE
The gym will be open from 3-5PM this afternoon (Sunday). Lunch with grandma and you don't rush that lady...mess around and she goes all AMRAP on me with a fly swatter.
Posted on 10/21/2012 at 08:09 AM | Permalink | Comments (0) | TrackBack (0)
10/18/2012
BUTT KEGALS
CFS WOD - Friday 19OCT2012
SKILL: 10-15 minutes of Squat Clean work *Low loads **Work on sweeping the bar high into the hips, keep the bar pulled tight, SPEED, good fundamentals at the bottom of the squat
METCON: PARTNER WOD 20 minute AMRAP: 5 Squat Cleans (M-155#/F-105#) 10 Ring Dips 15 Kettlebell Swings (M-70#/F-55#) *Partner #1 starts working on the AMRAP while Partner #2 takes off on a 200m run. Partner #1 gets as much work done as possible while Partner #2 is running. When Partner #2 returns he/she resumes where Partner #1 left off and Partner #1 takes off on the run. This continues for 20 minutes.
Posted on 10/18/2012 at 07:58 PM in KETTLEBELL SWINGS, PARTNER WOD, RING DIP, SQUAT CLEAN | Permalink | Comments (0) | TrackBack (0)
PARTNER WOD TOMORROW
The WOD for tomorrow (Friday) is going to be a partner-style workout. Pre-arrange your team or just show up and team up on site. The WOD will be posted tonight.
Posted on 10/18/2012 at 09:47 AM | Permalink | Comments (0) | TrackBack (0)
10/17/2012
CAPTAIN'S CHOICE
"THERE WILL BE A NOONER TODAY (THURSDAY 18OCT2012)***
CFS WOD - Thursday 18OCT2012
METCON: *** Compare to "THUNDERBIRD" *** "FILTHY FIFTY" 50 Box Jumps (M-24"/F-20") 50 Jumping Pull Ups 50 Kettlebell Swings (M-35#/F-25#) 50 Walking Lunges 50 Knees-2-Elbow 50 Push Press (M-45#/F-35#) 50 Hip Extensions 50 Wall Balls (M-20#/F-14#) 50 Burpees 50 Double Unders
Posted on 10/17/2012 at 06:29 PM in "FILTHY 50" | Permalink | Comments (1) | TrackBack (0)
10/16/2012
GUNS N' ROSES
CFS WOD - Wednesday 17OCT2012
STRENGTH: 3 Snatch Grip Deadlifts @ 100-110% of 1RM Snatch every 90 seconds x5
METCON: "DIANE" 21-15-9 Deadlifts (M-225#/F-155#) Handstand Push Ups
CORE COOLDOWN: L-Sit for a total of 100 seconds
10/16/2012
TEAM CFS - INTEGRITY'S REVENGE (LADIES)
CFS had a total of 41 athletes (21 ladies - 3 Rx Teams, 7 Scaled Team, 1 Scaled Individual and 20 dudes - 5 Rx Teams, 1 Scaled Team, 3 Rx Individuals, 6 Scaled Individuals, 1 Masters) competing at Integrity's Revenge. There were a good many PRs, a few instances of never before seen violently competitive attitudes, loads of athletic sexyness, an engagement (so Austin can actually chalk up last weekend as a victory in the game of life), an overall winner, a podium finish, 6 top 10 finishes, and 2 of our Rx Teams made it to the final WOD. This was the first competition for alot of ya'll and it takes big ol' nanners to step out in front of that many people and perform. A HUGE thanks goes out to the rest of Team CFS that made the trip down to Charleston and didn't compete, but raised ten tons of hell in the crowd. Team CFS showed up and showed out last weekend. Awesome job!
Marty and Becky - "CFS Phat Mamas" 3rd Place Overall (Rx Team)
Nicole and Stacie H - "CrossFit Spartanburg Team 2" 25th Place Overall (Rx Team)
Nicki and Cayce - "Frantasizing" 8th Place Overall (Rx Team)
Erin C and April M - "Quiet Riot" 8th Place Overall (Scaled Team)
Whitney and Ashley H - "Power Queens" 15th Place Overall (Scaled Team)
Amber C and Amanda S - "Kettle Belles" 13th Place Overall (Scaled Team)
Jessica R and Elizabeth R - "Hot to Squat" 23rd Place Overall (Scaled Team)
Amanda W and Alisha R - "Balls to the Wall" 20th Place Overall (Scaled Team)
Jenny Fresh and Meredith - "Double Wunders" 26th Overall (Scaled Team)
Hannah F and Erin W - "Gurlz wit Curlz" 14th Place Overall (Scaled Team)
Alexandra 24th Place Overall (Scaled Individual)
Posted on 10/16/2012 at 09:49 AM in TEAM CFS | Permalink | Comments (0) | TrackBack (0)
TEAM CFS - INTEGRITY'S REVENGE (MEN)
Josh M 1st Place Overall (Scaled Individual)
Scott and Brett - "CrossFit Spartanburg Team 1" 6th Place Overall (Rx Team)
Charles Ashmore 5th Place Overall (Scaled Individual)
Zo 20th Place Overall (Rx Individual)
Tal 16th Place Overall (Rx Individual)
Austin 25th Place Overall (Rx Individual)
Glenn 17th Place Overall (Masters)
Stoddard and Aron W - "Whole Lotta Jackie" 46th Place Overall (Rx Team)
Allen and Jake C - "You know what they say about guys with big noses" 35th Place Overall (Rx Team)
Justin H and Curtis - "The Heavy Handers" 33rd Place Overall (Rx Team)
Josh V and Zac - "Will Run for Beer" 26th Place Overall (Rx Team)
Patick N and Thomas - "Huge in Japan" 13th Place Overall (Scaled Team)
Nate 20th Place Overall (Scaled Individual)
Daniel 33rd Place Overall (Scaled Individual)
Adam B 23rd Place Overall (Scaled Individual)
Manny Fresh 28th Place Overall (Scaled Individual)
Posted on 10/16/2012 at 09:45 AM in TEAM CFS | Permalink | Comments (0) | TrackBack (0)
10/15/2012
PRINCESS BADASS
***THERE WILL BE A NOONER TODAY (TUESDAY 16OCT2012)***
CFS WOD - Tuesday 16OCT2012
SKILL: 10 minutes of Kettlebell Snatch work 10 minutes of Turkish Get-Up work
METCON: 200m Run 10 Back Squats (M-185#/F-125#) 15 Calorie Row 20 Kettlebell Snatches (TOTAL) x3 *10 Kettlebell Snatches must be completed on each arm each round
WORKING COOLDOWN: 20 Turkish Get-Ups (EACH ARM)
Posted on 10/15/2012 at 09:15 PM in BACK SQUAT, KETTLEBELL SNATCH, ROW, RUN, TURKISH GET-UP | Permalink | Comments (2) | TrackBack (0)
10/14/2012
NEIGHBOORHOOD WATCH TEAM
***THERE WILL BE A NOONER TODAY (MONDAY 15OCT2012)***
***THERE WILL BE NO 7AM CLASS TODAY (MONDAY 12OCT2012)***
CFS WOD - Monday 15OCT2012
STRENGTH: 20 minutes to establish 1RM Push Press *Dip and drive to extension...NO JERKING!
METCON: *** Compare to "WHEELS UP" *** 15 Overhead Squats (M-135#/F-95#) 15 Lateral Burpees x3
COOLDOWN: 10 Rope Climbs (NOT FOR TIME)
Posted on 10/14/2012 at 09:26 PM in LATERAL BURPEE, METCON, OVERHEAD SQUAT, PUSH PRESS| Permalink | Comments (2) | TrackBack (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON MONDAY, TUESDAY AND THURSDAY THIS WEEK***
***THERE WILL BE NO 7AM CLASS ON MONDAY (15OCT2012)***
Posted on 10/14/2012 at 09:19 PM | Permalink | Comments (0) | TrackBack (0)
TEAM CFS - MOOKIE ON CHIEF MOUNTAIN
Mookie (our remote Catholic Seminary athlete out in Nebraska) hiked Chief Mountain in Colorado and rocked the Team CFS gear to the top. Knocked out a primal caveman style overhead squat with club on the summit. You can check out Mookie's seminary HERE. Mookie will be going through "Tonsure" (Google it) here in a couple of weeks so the next time we see him he'll be rocking the traditional Catholic Priest gear at all times. This is a HUGE step in his 6-year journey to priesthood. Congrats bro and we'll see you after Christmas.
Posted on 10/14/2012 at 09:57 AM in TEAM CFS | Permalink | Comments (0) | TrackBack (0)
10/11/2012
CARLSTACHE
***THERE WILL BE A NOONER TODAY (FRIDAY 12OCT2012)***
CFS WOD - Friday 12OCT2012
MOBILITY: 5-7 minutes of Hip Mobility work 5-7 minutes of Shoulder Mobility work
STRENGTH: 2 Overhead Squats EMOM @ 75-85% of 1RM x5
METCON: CROSSFIT GAMES 2008 WOD #3 30 Squat Clean-2-Overhead (M-155#/F-105#)
CARLSTACHE!
Posted on 10/11/2012 at 06:28 PM in METCON, MOBILITY, OVERHEAD SQUAT, SQUAT CLEAN |Permalink | Comments (2) | TrackBack (0)
10/10/2012
GREY BEARD
CFS WOD - Thursday (11OCT2012)
SKILL: 10 minutes of Muscle Up progression work
METCON: BUY IN: 1000m Row 15-12-9 Toes-2-Bar Handstand Push Ups CASH OUT: 800m Run
POST CHAIN COOLDOWN: 5 x 5 Glute Ham Raises (LIGHT LOAD) 5 x 5 Lunges (LIGHT LOAD)
CASEY F (pictured) got his first Muscle Up today...and then strung 3 together. This is less than a week after completing the Indoc Class. Shane H also nailed his first Muscle Up this morning. Congrats fellas!
Posted on 10/10/2012 at 09:08 PM in HANDSTAND PUSH UP, METCON, MUSCLE UP, ROW, RUN, TOES-2-BAR | Permalink | Comments (1) | TrackBack (0)
GARBAGE CAN
***THERE WILL BE A NOONER TODAY (WEDNESDAY 10OCT2012)***
***REMINDER: OCTOBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (TODAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Wednesday 10OCT2012
STRENGTH: 25 minutes to establish 1RM Bear Complex Bear Complex: Power Clean Front Squat Push Press Back Squat Rack Press x7 *Bar must not touch the ground for anything other than a "touch-and-go" on the Rack Press to Power Clean transition
METCON: 10 Wall Balls (M-20#/F-14#) 10 Kettlebell Swings (M-55#/F-35#) x10 *12 minute time cap
Posted on 10/10/2012 at 09:07 PM in BEAR COMPLEX, KETTLEBELL SWINGS, METCON, WALL BALL| Permalink | Comments (0) | TrackBack (0)
SORINEX BIG RIG HEADED TO CFS
We're growing...like crazy...and we're running out of space quick, fast and in a hurry. We've been working with Sorinex over the past few weeks to design a rig that will help us maximize our space, add some much needed equipment, and give us some new stuff to play with/on. Dustin (the Sorinex sales dude) designed this (below) for us and it should be ready to go here in the next few weeks. Its got 8 squat rack stations, 12' bars on the ends for high rings, single pull up bars, and "flying" or "dirty south" pull up bars. I'm pretty dadgum fired up about it so I figured we should share the news and thank our athletes. Without you showing up every month there is no revenue to get stuff like this. You bust your ass for the money you make and I appreciate you cutting a check every month to train at CFS. That's what keeps our big ol' doors open. Thank you for hanging in there with us and enjoy the new toy. Oh, and a new shower will be coming on line soon as well...warsh it!
10/10/2012
NEW CFS TRAINER - POTTER
Please join me in welcoming Jon Potter to the CFS Training Staff. We've all seen Potter progress over the past year or so and he's going to make a great coach. You'll see him picking up some of the early morning and late afternoon classes. He's also got a lil' Potter on the way, so congrats on the baby makin' success!
Posted on 10/10/2012 at 09:11 AM in COACHING | Permalink | Comments (0) | TrackBack (0)
10/09/2012
KIRBY IN THE "CROSSFIT COMMUNITY"
CrossFit Community did a pretty cool piece on the Bradleys. Check it out HERE.
Posted on 10/09/2012 at 08:36 PM in KIRBY | Permalink | Comments (0) | TrackBack (0)
NEW CFS ATHLETES - INDOC CLASS 12-10
CFS INDOC CLASS 12-10 finished up Friday morning. Please join me in welcoming our 14 new CFS Athletes. This group had a handful of ex-college athletes (they're legit...I googled 'em), more Wofford brains, more nurses and a few Chapman HS athletes. Brett lead this group through all 4 classes and Jon Potter went through his "Coaching Indoc" with this crew so you'll see him leading some classes here in the next few weeks...more info on that later. Looking forward to training with this group of new athletes. Welcome to the best gym in Spartanburg.
Posted on 10/09/2012 at 11:13 AM in NEW ATHLETES | Permalink | Comments (0) | TrackBack (0)
10/08/2012
SUGAR TOES
***THERE WILL BE NO 7AM CLASS TODAY (TUESDAY 9OCT2012), BUT THERE WILL BE A NOONER.***
CFS Athletes, Results, pics, and stories from the weekend down at Integrity's Revenge will be published tomorrow. Here's a little teaser...we had a 1st place finish, a 3rd place finish, a Top 5 finish, 2 Top 10 finishes, 2 CFS Teams (Male and Female) made it to the final WOD in the Rx divisions, held Kirby, and witnessed a successful engagement. Everywhere you turned you saw Team CFS whether it was doing work or raising hell in the crowd. Awesome weekend, awesome event with an awesome group of athletes. More to follow...
Love, Sugar Toes Tal
CFS WOD - Tuesday (9OCT2012)
SKILL: 10 minutes of Handstand progression work *Athletes will work on their Handstand using the following progression: banded handstand hold, wall handstand hold, wall handstand hold to free standing handstand, free standing handstand, walking handstand, shoulder touches, etc.
METCON: 15 Chest-2-Bar Pull Ups 35 Double Unders 400m Run x3 *The bar must touch below the chest (below the collar bone). Use whatever modification necessary to make this happen (bands or jumping pull ups).
WORKING COOLDOWN: 25 Burpees (as fast as possible)
Posted on 10/08/2012 at 10:13 PM in C-2-B PULL UPS, DOUBLE UNDER, HANDSTAND, METCON, RUN | Permalink | Comments (0) | TrackBack (0)
SCHEDULE AND NOONERS FOR THIS WEEK
***THERE WILL BE NOONERS ON MONDAY, TUESDAY, WEDNESDAY AND FRIDAY***
***THERE WILL BE NO 7AM CLASS ON TUESDAY (9OCT2012)***
Posted on 10/08/2012 at 09:27 PM | Permalink | Comments (0) | TrackBack (0)
10/07/2012
IN 1492...
**THERE WILL BE A NOONER TODAY (MONDAY 8OCT2012)**
***REMINDER: OCTOBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (WEDNESDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - MONDAY (8OCT2012)
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT NORTHEAST ENGLAND*** In 20 minutes, using (M-155#/F-105#) accumulate as many points as possible using the following point schedule: Snatch= 10 pts Thruster= 5 pts Ground to Overhead= 4 pts Squat Clean= 3 pts Deadlift= 1 pt *Use one load throughout workout.
COOLDOWN: Suicide Sprints x 4
You can get this shirt and other cool meatface gear at Lift Big Eat Big.
Posted on 10/07/2012 at 06:19 PM in CF NORTHEAST ENGLAND, DEADLIFT, GROUND-2-OVERHEAD, METCON, SNATCH, SQUAT CLEAN, THRUSTER | Permalink | Comments (0) | TrackBack (0)
10/04/2012
OUTDOOR SHOWER
DUE TO INTEGRITY'S REVENGE, THE GYM WILL ONLY BE OPEN FOR THE FOLLOWING CLASSES TODAY (FRIDAY 5OCT2012): 5AM - 6AM - 8AM
THERE WILL BE NO OPEN GYM SESSIONS THIS WEEKEND. *If you are a 3x per week CFS athlete and this will not allow you to get your 3 sessions for the week in, feel free to roll a session over to next week.
***REMINDER: OCTOBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (WEDNESDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Friday (5OCT2012)
METCON: "CINDY" 20 minute AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats
POST CHAIN COOLDOWN: 3 x 10 GHD Raises
Posted on 10/04/2012 at 07:29 PM in "CINDY", AIR SQUAT, METCON, PULL UPS, PUSH UPS |Permalink | Comments (1) | TrackBack (0)
10/03/2012
SIPPIN' ON GIN AND JUICE
***REMINDER: OCTOBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT WEDNESDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Thursday 4OCT2012
***NOTE: Athletes competing at Integrity's Revenge should do the STRENGTH portion of the WOD and then do 2-3 rounds of the METCON. Go hard, break a good sweat, get your heart bumpin' pretty solid and then shut 'er down.***
STRENGTH: Snatch every 90 seconds 65% x 1 70% x 1 75% x 1 80% x 1 85% x 1
METCON: 6 Muscle Ups 12 Burpees 24 Wall Balls (M-20#/F-14#) x4 *REST 2 minutes between rounds
Posted on 10/03/2012 at 09:00 PM in BURPEES, METCON, MUSCLE UP, SNATCH, WALL BALL |Permalink | Comments (0) | TrackBack (0)
10/02/2012
REVOLUTIONARY WAR HERO
***THERE WILL BE A NOONER TODAY (WEDNESDAY 3OCT2012)***
***REMINDER: OCTOBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT WEDNESDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Wednesday 3OCT2012
STRENGTH: Front Squats every 90 seconds 75% x 2 80% x 2 85% x 2 90% x 1 90% x 1
METCON: 15 minute AMRAP: 15 Kettlebell Swings (M-70#/F-55#) 10 Ring Push Ups 5 Box Jumps (M-30" + 45# plate / F-24" + 45# plate)
CORE COOLDOWN: 3 x 20 Toes-2-Bar *Attempt to complete as unbroken sets
Posted on 10/02/2012 at 06:57 PM in BOX JUMPS, FRONT SQUAT, KETTLEBELL SWINGS, METCON, RING PUSH UP, TOES-2-BAR | Permalink | Comments (2) | TrackBack (0)
10/01/2012
HOLMADUUUURK
***REMINDER: OCTOBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT WEDNESDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Tuesday 2OCT2012
SKILL: 15 minutes of Rope Climb work
METCON: 400m Run 15 Pull Ups 30 Air Squats x3
SKILL COOLDOWN: Handstand Hold work *Use Integrity's Revenge standards
No action shots from today's WOD so we'll go with Mud Run pics from the weekend.
10/01/2012
MACHINE GUN ON PEYOTE
***THERE WILL BE A NOONER TODAY (MONDAY 1OCT2012).***
***REMINDER: OCTOBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT WEDNESDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Monday 1OCT2012
TEST: MAX Broad Jump *Each athlete has 4 attempts **Athletes will start with toes at the launch line and Broad Jump as far as possible ***Distance will be measured from the launch line to the first place the heel comes in contact with the ground
METCON: CROSSFIT GAMES 2008 WOD #2 5 Deadlifts (M-275#/F-185#) 10 Burpees x5 *8 minute cut-off time limit **As soon as the WOD is complete, immediately go for a 400m run (not for time...just keep moving)
Posted on 10/01/2012 at 04:29 AM in BROAD JUMP, BURPEES, DEADLIFT, METCON | Permalink |Comments (0) | TrackBack (0)
SCHEDULE AND NOONERS FOR NEXT WEEK
***THERE WILL BE NOONERS ON MONDAY AND WEDNESDAY***
***DUE TO INTEGRITY'S REVENGE*** FRIDAY - THERE WILL BE NO AFTERNOON CLASSES SATURDAY AND SUNDAY - THERE WILL BE NO OPEN GYM SESSION *If you are a 3x per week CFS athlete and this will not allow you to get your 3 sessions for the week in, feel free to roll a session over to next week.