© 2019 CrossFit Spartanburg

NOVEMBER 2012

November 1, 2012

11/29/2012

SUNS OUT GUNS OUT

***THERE WILL BE NO 7AM OR 8AM CLASS THIS MORNING (FRIDAY)***

CFS WOD - Friday 30NOV2012

STRENGTH:
Shoulder Press
Wendler Cycle - Week 3
*Use 90% of 1RM for calculations
75% x 5
85% x 3
95% x 1+
**Sets are performed every 2 minutes

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT.COM***
5 Front Squats
25 Pull Ups
4 Front Squats
20 Pull Ups
3 Front Squats
15 Pull Ups
2 Front Squats
10 Pull Ups
1 Front Squat
5 Pull Ups
*Racks are not allowed, bar must come from the ground
**CrossFit.com recommends 65% of 1RM Front Squat
***Post loads and times 


 

Posted on 11/29/2012 at 06:37 PM in CFHQ, FRONT SQUAT, PULL UPS, SHOULDER PRESS, WENDLER CYCLE | Permalink | Comments (3) | TrackBack (0)

11/28/2012

READING WEBSTERS

***THERE WILL NOT BE A NOONER TODAY (THURSDAY)***

CFS WOD - Thursday 29NOV2012

SKILL:
15 minutes of "GOAT" work
*Pick something you need to work on and get a little better at it today

METCON:
500m Row
50 Burpees
50 AbMat Sit Ups
50 Kettlebell Swings (M-70#/F-55#)


   
  
     
 

Posted on 11/28/2012 at 05:53 PM in BURPEES, KETTLEBELL SWINGS, ROW, SIT UPS | Permalink |Comments (1) | TrackBack (0)

11/27/2012

SLEEPIN' IN A GARBAGE CAN

CFS WOD - Wednesday 28NOV2012

MOBILITY:
15 minutes of Shoulder/Hip mobility work

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT NEW ENGLAND***
*Perform the following workout with a running clock
**Score all 3 rounds
***Complete each round as fast as possible and use the remaining time for recovery
@ 00:00:
8 Deadlifts (M-275#/F-185#)
8 Handstand Push Ups
x3

@ 10:00
6 Power Cleans (M-185#/F-135#)
6 Handstand Push Ups
x3

@ 20:00
4 Hang Squat Clean Thrusters (M-135#/F-95#)
4 Handstand Push Ups
x3


   
    
     

Posted on 11/27/2012 at 08:55 PM in CF NEW ENGLAND, DEADLIFT, HANDSTAND PUSH UP, HANG SQUAT CLEAN, MOBILITY, POWER CLEAN, THRUSTER | Permalink | Comments (2) | TrackBack (0)

11/26/2012

TO THE HOUSE

***THERE WILL BE A NOONER TODAY (TUESDAY)***

CFS WOD - Tuesday 27NOV2012

OLY WORK:
2 Squat Snatches @ 70-80%
x6
*Every 90 seconds

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
200m Run
9 Muscle Ups
9 Power Snatches (M-135#/F-95#)
200m Run
7 Muscle Ups
7 Power Snatches
200m Run
5 Muscle Ups
5 Power Snatches
200m Run


   
  
 

Posted on 11/26/2012 at 09:59 PM in MUSCLE UP, POWER SNATCH, RUN, SNATCH | Permalink |Comments (0) | TrackBack (0)

11/25/2012

CHARLIE BATCH

CFS WOD - Monday 26NOV2012

STRENGTH:
Back Squat
Wendler Cycle - Week 3
*Use 90% of 1RM for calculations
75% x 5
85% x 3
95% x 1+
**Sets are performed every 2 minutes
***5 HIGH Prison Jumps immediately after the first 2 sets 

METCON:
12 minute AMRAP:
5 Burpees
10 Toes-2-Bar
20 Wall Balls (M-20#/F-14#) 


 

Posted on 11/25/2012 at 06:08 PM in BACK SQUAT, BURPEES, TOES-2-BAR, WALL BALL, WENDLER CYCLE | Permalink | Comments (0) | TrackBack (0)

SCHEDULE AND NOONERS FOR NEXT WEEK

***THERE WILL BE NOONERS ON TUESDAY AND THURSDAY***

***THERE WILL BE NO 7AM OR 8AM CLASS ON FRIDAY***

 

Posted on 11/25/2012 at 05:18 PM | Permalink | Comments (0) | TrackBack (0)

11/21/2012

THANKSGIVING SCHEDULE

THANKSGIVING SCHEDULE:

Thursday (Thanksgiving):  Closed
Friday:  Open Gym 8-11AM
Saturday / Sunday:  Normal Schedule

 

Posted on 11/21/2012 at 08:27 PM | Permalink | Comments (0) | TrackBack (0)

11/20/2012

LOVE THAT GAGA

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

STRENGTH:
Shoulder Press
Wendler Cycle - Week 2
*Use 90% of 1RM for calculations
70% x 3
80% x 3
90% x 3+
**Sets are performed every 2 minutes

METCON:
400m Run
10 Thrusters (M-135#/F-95#)
10 Chest-2-Bar Pull Ups
x3


   
 
 

Posted on 11/20/2012 at 09:05 PM in C-2-B PULL UPS, RUN, SHOULDER PRESS, THRUSTER, WENDLER CYCLE | Permalink | Comments (0) | TrackBack (0)

11/19/2012

TRICK LOVE DA KIDS

CFS WOD - Tuesday 20NOV2012

SKILL:
15 minutes of Rope Climb work
*If the athlete has mastered Rope Climbs (2-3 pulls to the top consistently), work on Handstand Holds/Walks

METCON:
6 Deadlifts (M-315#/F-185#)
15 GHD Sit Ups
30 Double Unders
x5
*Perform 5 Burpees every 2 mintues 


   
 
 

Posted on 11/19/2012 at 07:01 PM in BURPEES, DEADLIFT, DOUBLE UNDER, GHD SIT UPS, HANDSTAND, ROPE CLIMBS | Permalink | Comments (0) | TrackBack (0)

11/18/2012

DEE-BO

CFS WOD - Monday 19NOV2012

STRENGTH:
Back Squat
Wendler Cycle - Week 2
*Use 90% of 1RM for calculations
70% x 3
80% x 3
90% x 3+
**Sets are performed every 2 minutes
***5 HIGH Prison Jumps immediately after the first 2 sets

METCON:
10 minute AMRAP:
3 Muscle Ups
6 Deficit Handstand Push Ups (M-45# plates/F-25# plates)
9 Air Squats
*Kipping HSPUs are allowed but NO ABMAT(s) are allowed on the Rx Deficit HSPUs.

Ummm...male..female...doesn't matter...you're gonna want to watch this (click on the picture).  Don't worry, its not something you'll get fired for watching.

 

11/15/2012

ACE BULLET

***THERE WILL BE NO 7AM OR 8AM CLASS THIS MORNING (FRIDAY)***

CFS WOD - Friday 16NOV2012

OLY WORK:
Split Jerk
70% x 2
75% x 2
80% x 1
85% x 1
90% x 1
95% x 1
*Every 90 seconds

METCON:
"NATE"
20 minute AMRAP:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (M-70#/F-55#) 

Posted on 11/15/2012 at 06:36 PM in "NATE", JERK | Permalink | Comments (1) | TrackBack (0)

TEAM CFS - JUSTIN L AT CROSSFIT SAN ANGELO

Justin L is out in Texas this week and dropped by CrossFit San Angelo to get one in.  Just got a txt from him saying that he PR'd his Squat Clean there this morning.

 

Posted on 11/15/2012 at 02:14 PM in TEAM CFS | Permalink | Comments (3) | TrackBack (0)

11/14/2012

STRONG PERFORMANCE

***THERE WILL BE A NOONER TODAY (THURSDAY)***

CFS WOD - Thursday 15NOV2012

STRENGTH:
Shoulder Press
Wendler Cycle - Week 1
*Use 90% of 1RM for calculations
65% x 5
75% x 5
85% x 5+
**Sets are performed every 2 minutes

METCON:
"KELLY"
400m Run
30 Box Jumps (M-24"/F-20")
30 Wall Balls (M-20#/F-14#)
x5
*35 minute cut-off 

OR

"MR. JOSHUA"
400m Run
30 GHD Sit Ups
15 Deadlifts (M-250#/F-165#)
x5 
*35 minute cut-off 


 

Posted on 11/14/2012 at 06:24 PM in "KELLY", "MR. JOSHUA", SHOULDER PRESS, WENDLER CYCLE |Permalink | Comments (0) | TrackBack (0)

11/13/2012

HIP HUGS

***THERE WILL BE NO AFTERNOON CLASSES TODAY (WEDNESDAY)***

CFS WOD - Wednesday 14NOV2012

OLY WORK:
1 Snatch Deadlift
1 Snatch Pull
1 Power Snatch
1 Overhead Squat
x5
*70-75% of 1RM Snatch
**Every 2 minutes

METCON:
21-15-9
Calorie Row
Overhead Squat (M-115#/F-75#)
*8 minute cut-off

CORE COOLDOWN:
1 minute Plank Hold (High)
x2
1 minute Plank Hold (Low)
x3 


 

Posted on 11/13/2012 at 05:13 PM in OVERHEAD SQUAT, PLANK HOLDS, ROW, SNATCH | Permalink |Comments (0) | TrackBack (0)

11/12/2012

KIRBY

Not even sure how to start this, much less write it.  As most of you know, we lost our toughest CFS athlete on Sunday.  Baby Kirby gave it all she had for 7 months and touched more people than most of us will in a lifetime.  She was as special as they come.  As a matter of fact, that whole family is special and I think Austin sums it up best when it comes to Josh and Ashley...

"Today, my last name is Bradley, the strongest last name I know. Their loss is great, but their unbreakable courage and unwavering confidence in God's will during times of trial has shown me how weak I am as a person, and how inadequate is my representation of my faith. Most of us pale in comparison to their embodiment of Christ, as the cross they carry would crush the average individual. But they are beyond the average. If you want to see heavy-duty faith fleshed out, look to this sweet couple as an unequivocal example. I'm both humbled and thankful for the privilege of knowing such amazing and faithful people. 5%."
- Austin Palmer

Kirby's funeral service will be held on Wednesday (14NOV2012) at Restoration Church (directions located on their website).  They will be receiving friends at 1PM and the service will start at 3PM.  Team CFS is invited to attend in support of the Bradleys and send Kirby off with all the love we've got to give.
***CrossFit Spartanburg will be closed for all afternoon classes on Wednesday.***

 

Posted on 11/12/2012 at 09:24 PM | Permalink | Comments (3) | TrackBack (0)

TUESDAY

CFS WOD - Tuesday 13NOV2012

SKILL:
15 minutes of Muscle Up progression work
*If athlete has mastered Muscle Ups (8-10 unbroken Muscle Up reps), attempt a MAX unbroken Muscle Up set

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
30 Kettlebell Swings (M-55#/F-35#)
10 Clusters (M-95#/F-65#)
15 Burpees
x5
*REST 3 minutes between rounds

SKILL COOLDOWN:
40 alternating Pistols (20 per leg) 


 

Posted on 11/12/2012 at 08:59 PM in BURPEES, CLUSTER, KETTLEBELL SWINGS, MUSCLE UP, OUTLAW, PISTOL | Permalink | Comments (0) | TrackBack (0)

11/11/2012

MESSAGE RECEIVED

@Scotty - got your message and I'm on it.  Not sure how to get back in touch with you other than the site.  Stay strong.  Do work.

 

Posted on 11/11/2012 at 07:58 PM | Permalink | Comments (1) | TrackBack (0)

ARNOLD PALMER

CFS WOD - Monday 12NOV2012

STRENGTH:
Back Squat
Wendler Cycle - Week 1
*Use 90% of 1RM for calculations
65% x 5
75% x 5
85% x 5+
**Sets are performed every 2 minutes
***5 HIGH Prison Jumps immediately after the first 2 sets

METCON:
1 Mile Run
100 Pull Ups 


 

Posted on 11/11/2012 at 07:49 PM in BACK SQUAT, PULL UPS, RUN | Permalink | Comments (0) |TrackBack (0)

SCHEDULE AND NOONERS FOR NEXT WEEK

***THERE WILL BE A NOONER ON THURSDAY***

***THERE WILL BE NO 7AM OR 8AM CLASS ON FRIDAY***

 

Posted on 11/11/2012 at 07:44 PM | Permalink | Comments (0) | TrackBack (0)

TEAM CFS - SEASONS BEATINGS AND THAILAND GAMEDAY

Josh M headed up to Tennessee this weekend to compete in Seasons Beatings.  He finished up in 3rd place overall after a tie-breaker for 2nd place (500m Row, 5 Muscle Ups).  Josh M beat the other athlete off the rower, but fell behind on the Muscle Ups.  Talking to him via txt now and it did nothing but fire him up.  Solid weekend and..as always...rocked the traditional Josh M wife beater.

 

--------------------------------------------------

6AM Dave has been out in Thailand doing whatever the hell a 6AM Dave would do.  Joel has been giving him daily WODs and...of course...Dave is looking for his own personal "Gamedays" wherever he can find them (note the huge fish Zercher Carry).  Word on the street is that Dave's guide (the brown skinned dude) can maintain perfect air squat form for days.

 

11/11/2012

NEW CFS ATHLETES - INDOC CLASS 12-11

CFS INDOC CLASS 12-11 finished up Friday morning.  Please join me in welcoming our 10 new CFS Athletes.  Brett, Matt McD and Zac lead this group through the 4 classes.  Yet another solid group of new athletes.  Welcome to the best gym in Spartanburg.

 

Posted on 11/11/2012 at 07:23 PM in NEW ATHLETES | Permalink | Comments (0) | TrackBack (0)

11/08/2012

DON'T KILL JUICE

***THERE WILL BE A NOONER TODAY*** 

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

CFS WOD - Friday 9NOV2012

OLY WORK:
1 Squat Clean
1 Hang Squat Clean
1 Jerk
x5
*75-80% of 1RM Clean & Jerk
**Every 2 minutes

METCON:
400m Run
15 Toes-2-Bar
15 Burpees
x3

SKILL COOLDOWN:
30 Alternating Pistols (15 per leg) 


 

Posted on 11/08/2012 at 08:34 PM in BURPEES, CLEAN AND JERK, PISTOL, RUN, TOES-2-BAR |Permalink | Comments (0) | TrackBack (0)

11/07/2012

TROUSER TROUT

***THERE WILL BE A NOONER TODAY*** 

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

CFS WOD - Thursday 8NOV2012

STRENGTH:
1RM Shoulder Press
*20 minutes to establish
**We are establishing a NEW 1RM Shoulder Press for an upcoming strength cycle.

METCON:
1000m Row (Time Trial)

POST CHAIN COOLDOWN:
4 x 15 Reverse Hypers (Medium Load)
or
4 x 20 GHD Hip Extensions 


 

Posted on 11/07/2012 at 09:35 PM in ROW, SHOULDER PRESS | Permalink | Comments (1) | TrackBack (0)

11/06/2012

GANGSTER BOOGY

***THERE WILL BE A NOONER TODAY*** 

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

CFS WOD - Wednesday 7NOV2012

SKILL:
15 minutes of Rope Climb work
*If the athlete has mastered Rope Climbs (2-3 pulls to the top consistently), work on Handstand Holds/Walks

METCON:
***ORIGINALLY PROGRAMMED BY AJ***
50 Hang Power Cleans (M-155#/F-105#)
100 Double Unders
30 Shoulder-2-Overhead (M-155#/F-105#)
100 Double Unders

CORE COOLDOWN:
100 seconds total of L-Sit Holds 


 

Posted on 11/06/2012 at 08:58 PM in DOUBLE UNDER, HANDSTAND, HANG POWER CLEAN, ROPE CLIMBS, SHOLDER-2-OVERHEAD | Permalink | Comments (0) | TrackBack (0)

11/05/2012

GANGNAM STYLE

***THERE WILL BE A NOONER TODAY*** 

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

CFS WOD - Tuesday 6NOV2012

OLY WORK:
2 Snatch Deadlifts
2 Snatch Pulls
2 Squat Snatches
x5
*Use 70-75% of 1RM Snatch
**Sets are performed every 2 minutes

METCON:
*Perform the workout with a running clock
**Score all 3 rounds
***Complete each round as fast as possible and use the remaining time for recovery
@ 00:00:
250m Row
14 Kettlebell Snatches (M-55#/F-35#)
x3 

@ 10:00:
8 Overhead Squats (M-135#/F-95#)
36 Double Unders
x3

@ 20:00:
15 Slam Balls
15 Burpees
x3 


   
  
  

Posted on 11/05/2012 at 09:02 PM in BURPEES, DOUBLE UNDER, KETTLEBELL SNATCH, OVERHEAD SQUAT, ROW, SLAM BALL, SNATCH, SNATCH GRIP DEADLIFT, SNATCH PULL |Permalink | Comments (0) | TrackBack (0)

11/04/2012

TWIN PEAKS POT ROAST

***THERE WILL BE A NOONER TODAY*** 

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

CFS WOD - Monday 5NOV2012

STRENGTH:
1RM Back Squat
*20 minutes to establish
**We are establishing a NEW 1RM Back Squat for an upcoming strength cycle.

METCON:
PARTNER WOD
14 minute AMRAP:
3, 6, 9, 12, 15, 18, 21, 24, etc.
Thrusters (M-95#/F-65#)
Chest-2-Bar Pull Ups
*2012 Open WOD #5 format
**Teams of 2 with 1 partner working at a time.  Partner #1 completes 3 Thrusters / 3 C-2-B Pull Ups, Partner #2 completes 3 Thrusters / 3 C-2-B Pull Ups, Partner #1 completes 6 Thrusters / 6 C-2-B Pull Ups, Partner #2 completes 6 Thrusters / 6 C-2-B Pull Ups, etc...
***Each partner must complete the entire set before the other partner can begin
****Score total reps 

 

 

Posted on 11/04/2012 at 08:12 PM in BACK SQUAT, C-2-B PULL UPS, PARTNER WOD, THRUSTER |Permalink | Comments (1) | TrackBack (0)

SCHEDULE AND NOONERS FOR NEXT WEEK

***THERE WILL BE NOONERS EVERYDAY NEXT WEEK AND ALL CLASSES WILL GO AS SCHEDULED***

Posted on 11/04/2012 at 08:00 PM | Permalink | Comments (0) | TrackBack (0)

11/02/2012

TEAM CFS - MEGAN B AT CROSSFIT CHICAGO

Megan B headed out to Chicago this week and made a stop at CrossFit Chicago to get one in.

 

Posted on 11/02/2012 at 10:27 AM in TEAM CFS | Permalink | Comments (0) | TrackBack (0)

11/01/2012

HOT MOP

***THERE WILL BE NO 7AM CLASS TODAY (FRIDAY)***

***THERE WILL BE A NOONER TODAY*** 

***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 - Friday 2NOV2012

SKILL:
10 minutes of Muscle Up work

METCON:
*** COMPARE TO "SIPPIN' ON GIN AND JUICE" ***
6 Muscle Ups
12 Burpees
24 Wall Balls (M-20#/F-14#)
x4
*REST 2 minutes between each round

POST CHAIN COOLDOWN:
3 x 10 GHD Hip Extension 

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