© 2019 CrossFit Spartanburg

DECEMBER 2012

December 1, 2012

12/31/2012

HANG IT OVER

***THE GYM WILL BE OPEN FROM 8AM-11AM TODAY (TUESDAY).  OPEN GYM FORMAT.***

******REMINDER:  JANUARY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (MONDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Tuesday 1JAN2013

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT NEW ENGLAND***
*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:
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
****Compare to BAD AT MATH

Posted on 12/31/2012 at 07:39 PM in CF NEW ENGLAND | Permalink | Comments (0) | TrackBack (0)

12/30/2012

DUMP IT

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

CFS WOD - Monday 31DEC2012

STRENGTH:
20 minutes to establish 1RM Back Squat
*Compare to TWIN PEAKS POT ROAST

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT REACTION***
12 minute AMRAP:
BUY IN - 30 Kettlebell Swings (M-70#/F-55#)
3 Muscle Ups
30 Double Unders 


 

Posted on 12/30/2012 at 08:44 PM in BACK SQUAT, CF REACTION, DOUBLE UNDER, KETTLEBELL SWINGS, MUSCLE UP | Permalink | Comments (0) | TrackBack (0)

SCHEDULE AND NOONERS FOR THE WEEK

HOLIDAY GYM SCHEDULE:
MONDAY - NORMAL
TUESDAY - OPEN GYM 8AM-11AM
WEDNESDAY, THURSDAY, FRIDAY - NORMAL

***THERE WILL BE NOONERS ON MONDAY, WEDNESDAY AND FRIDAY*** 

 

Posted on 12/30/2012 at 08:35 PM | Permalink | Comments (0) | TrackBack (0)

12/27/2012

DONK

CFS WOD - Friday 28DEC2012

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

METCON:
400m Run
7 Deadlifts (M-315#/F-185#)
21 Toes-2-Bar
x3


 

Posted on 12/27/2012 at 08:38 PM in DEADLIFT, RUN, SHOULDER PRESS, TOES-2-BAR, WENDLER CYCLE | Permalink | Comments (0) | TrackBack (0)

12/26/2012

LOWER THE EYEBROWS

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

CFS WOD - Thursday 27DEC2012

METCON:
"VICTORIA"
10 Thrusters (M-95#/F-65#)
14 Box Jumps (M-24"/F-20")
12 Sumo Deadlift High Pulls (M-95#/F-65#)
12 Burpees
27 Kettlebell Swings (M-55#/F-35#)
x5
*40 minute cut off 

 

CrossFit RedZone in Newtown, CT has set up a webpage HERE where you can donate to the Sandy Hook Elementary School Relief Fund.  All funds go directly to the Sandy Hook Parent Teacher Student Association.

 

Posted on 12/26/2012 at 08:16 PM in "VICTORIA" | Permalink | Comments (0) | TrackBack (0)

12/25/2012

THE EXPENDABLES

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

CFS WOD - WEDNESDAY 26DEC2012

STRENGTH:
Back Squat
Wendler Cycle - Week 3B
*Add 10# to previous 1RM
**Use 90% of NEW 1RM for calculations
75% x 5
85% x 3
95% x 1+
***Sets are performed every 2 minutes
****3 HIGH Prison Jumps immediately after the first 2 sets  

METCON:
1 minute AMRAP:
120FT Shuttle Run (60FT down and back)
MAX REP Wall Balls (M-20#/F-14#)
x8
*REST 1 minute between rounds
**Score total Wall Balls completed 

CORE COOLDOWN:
L-Sit for a total of 100 seconds 

 

Posted on 12/25/2012 at 08:57 PM in BACK SQUAT, RUN, WALL BALL, WENDLER CYCLE | Permalink |Comments (0) | TrackBack (0)

12/22/2012

SCHEDULE AND NOONERS FOR NEXT WEEK

***DUE TO THE CHRISTMAS HOLIDAYS THE GYM WILL NOT BE OPEN ON MONDAY OR TUESDAY.  NORMAL CLASSES WILL RESUME ON WEDNESDAY***

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

 

Posted on 12/22/2012 at 08:06 PM | Permalink | Comments (0) | TrackBack (0)

12/20/2012

MELLOW MUSHROOM

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

CFS WOD - Friday 21DEC2012

METCON:
"CFS 12 DAYS OF CHRISTMAS"
(M-95#/F-65#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High Pulls

*Set up 1 barbell and hammer through this one just like the "12 Days of Christmas" song.  Start with 1 deadlift then 1 deadlift and 2 hang power cleans...1 deadlift, 2 hang power cleans, 3 front squats...1 deadlift, 2 hang power cleans, 3 front squats, 4 shoulder press...etc.


 

Posted on 12/20/2012 at 09:48 PM in 12 DAYS OF CHRISTMAS | Permalink | Comments (0) | TrackBack (0)

12/19/2012

LUCY HATES SNATCHES

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

CFS WOD - Thursday 20DEC2012

STRENGTH:
Shoulder Press
Wendler Cycle - Week 2B
*Add 5# to previous 1RM
**Use 90% of NEW 1RM for calculations
70% x 3
80% x 3
90% x 3+

METCON:
15 minute AMRAP:
3 Muscle Ups
6 Handstand Push Ups
12 Kettlebell Swings (M-70#/F-55#) 


   
   
 

Posted on 12/19/2012 at 06:49 PM in HANDSTAND PUSH UP, KETTLEBELL SWINGS, MUSCLE UP, SHOULDER PRESS, WENDLER CYCLE | Permalink | Comments (0) | TrackBack (0)

12/18/2012

DONKEY TEETH

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

CFS WOD - Wednesday 19DEC2012

OLY WORK:
20 minutes of Snatch work
*Take the full 20 minutes to work up to 90%+ of 1RM Snatch

METCON:
50 Double Unders
250m Row 
10 Thrusters (M-115#/F-85#)
x5

Check this out!  Look at the squat progression with Josh V over the past few months...posture, knees, depth, weight distribution on the feet.  Pretty amazing transformation.

 

 

 

12/18/2012

TEAM CFS - REINDEER GAMES

Team CFS headed down to Augusta, GA this weekend for the 2012 Reindeer Games at CrossFit-4-Everyone.  We had 34 total athletes (6 individuals and 7 teams) competing and a wrecking crew of CFS athletes that held it down in the grandstands.  Another awesome weekend with impressive performances by all of our athletes to close out 2012.

Scott, Zac, Brett and Tal
Mens Team Rx - 1st Place Overall

Potter, Blake, Shane and Travis L
Mens Team Scaled - 1st Place Overall
  

Josh M
Mens Individual Rx - 5th Place Overall

Erin W, Amber O, Jamie and Ashley H
Womens Team Scaled - Top 5

Marty, Stacie H, Nicki and Cayce
Womens Team Rx - Top 5

Alexa, Virginia, Stacie B and Megan B
Womens Team Scaled

Tori L, Jessica R, Whitney and Alisha
Womens Team Scaled

Austin
Mens Individual Rx

Daniel G
Mens Individual Scaled

Kerry
Womens Masters

Mark H
Mens Masters

Meredith H
Kids Rx

Allen, Nate, Curtis and Zo
Mens Team Rx
*We can't seem to track down a group picture so Ace Bullet will represent the squad...
 

Posted on 12/18/2012 at 11:30 AM in TEAM CFS | Permalink | Comments (2) | TrackBack (0)

12/17/2012

ROTISSERIE PORK LOIN

***THE SITE WILL BE UPDATED WITH PICS/SCORES/WEEKEND UPDATE TOMORROW***

CFS WOD - Tuesday 18DEC2012

STRENGTH:
Back Squat
Wendler Cycle - Week 2B
*Add 10# to previous 1RM
**Use 90% of NEW 1RM for calculations
70% x 3
80% x 3
90% x 3+
***Sets are performed every 2 minutes
****3 HIGH Prison Jumps immediately after the first 2 sets  

METCON:
200m Run
20 Burpees
x4
*1:1 Work-to-Rest ratio (REST the exact amount of time it takes to complete the previous round) 


   
  

Posted on 12/17/2012 at 09:57 PM in BACK SQUAT, BURPEES, RUN, WENDLER CYCLE | Permalink |Comments (0) | TrackBack (0)

TRU RADIO

***THERE WILL BE A NOONER TODAY (MONDAY***

***THERE WILL BE NO 8AM CLASS THIS MORNING***

CFS WOD - Monday 18DEC2012

SKILL:
10-15 mintues of Rope Climb work

METCON:
"BUCK" - REINDEER GAMES 2012  
10 Deadlifts (M-225#/F-15#)
15 Chest-2-Bar Pull Ups
20 Wall Balls (M-20#/F-14#)
x3 


 

Posted on 12/17/2012 at 08:25 AM in C-2-B PULL UPS, DEADLIFT, ROPE CLIMBS, WALL BALL |Permalink | Comments (0) | TrackBack (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON MONDAY, WEDNESDAY, THURSDAY AND FRIDAY THIS WEEK***

 

Posted on 12/17/2012 at 08:19 AM | Permalink | Comments (0) | TrackBack (0)

12/13/2012

BUTTON ON A FUR COAT

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

CFS WOD - Friday 14DEC2012

STRENGTH TEST:
MAX Plate Hold (M-45# rubber bumper/F-35# rubber bumper)
*Athlete will hold one rubber bumper plate in each hand (must grip from the top) for as long as possible

METCON:
500m Row
30 Ground-2-Overhead (M-155#/F-105#)
800m Run 

 

Posted on 12/13/2012 at 06:44 PM in GROUND-2-OVERHEAD, PLATE HOLD, ROW, RUN | Permalink |Comments (1) | TrackBack (0)

12/12/2012

MARGARITAS INSTEAD OF METCONS

 

CFS WOD - Thursday 13DEC2012

METCON:
*Compare to "CHOCOLATE MARTINI"
"BARBARA"
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
x5
*REST 3 minutes between rounds
**45 minute cut off

Its a little long, but here's a pretty good Kipping Pull Up video.

 
 

Posted on 12/12/2012 at 08:34 PM in "BARBARA", AIR SQUAT, PULL UPS, PUSH UPS, SIT UPS |Permalink | Comments (3) | TrackBack (0)

12/11/2012

LOAD THE WAGON

CFS WOD - Wednesday 12DEC2012

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

METCON:
Greenville Games 2012 WOD 1
25 Kettlebell Swings (M-70#/F-55#)
25 Burpees
x3 


   
   
   
 

Posted on 12/11/2012 at 08:40 PM in BURPEES, KETTLEBELL SWINGS, SHOULDER PRESS, WENDLER CYCLE | Permalink | Comments (0) | TrackBack (0)

NEW CFS ATHLETES - INDOC CLASS 12-12

CFS INDOC CLASS 12-12 finished up Friday morning.  Please join me in welcoming our 12 new CFS Athletes.  Brett, Joel and Nicole lead this group through the 4 classes.  Awesome group of athletes...a level 9 gymnast, competitive shooter, National Guard soldier, more nurses and everything in between.  This group had some serious personality, so when you see them in your classes go ahead and introduce yourself and lets get the CFS social indoc started.  Welcome to the best gym in Spartanburg!

 

Posted on 12/11/2012 at 09:27 AM in NEW ATHLETES | Permalink | Comments (0) | TrackBack (0)

12/10/2012

TEAM CFS - CROSSFIT REDEEMED HOLIDAY THROWDOWN

 

Team CFS was out in full force this weekend down in Greenville at CrossFit Redeemed's Holiday Throwdown.  We had 3 teams competing on Saturday...Amber O and Alexandra, Big Josh V and Zac, Gary M and Chris W.  In addition to the 3 teams we had getting gangster and grimy, there were over 20 CFS Athletes there in support...being loud and proud as always.  Awesome job this weekend to our 3 teams representing Team CFS and thanks to all of the support crew (fueled by American coffee).  On to the results...

Big Josh V and Zac
Men's Rx Division - 2nd Place Overall

 

Gary M and Chris W
Men's Scaled Division - 3rd Place Overall
*1st competition for both athletes
 

Amber O and Alexandra
Women's Scaled - 4th Place Overall (but really 3rd)
 

 

Posted on 12/10/2012 at 05:34 PM in TEAM CFS | Permalink | Comments (0) | TrackBack (0)

SEAGULL MANAGEMENT

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

CFS WOD - Tuesday 11DEC2012

OLY WORK:
15 minutes of Squat Clean work
*Focus on good solid set up, breathing, bar high in the hips, speed under the bar, solid catch position

METCON:
"MINI KONG"
*Compare to "KNOW OF NO REASON"
2 Deadlifts (M-315#/F-205#)
4 Muscle Ups
6 Squat Cleans (M-185#/F-115#)
8 Handstand Push Ups
x3
**Advanced athletes can go Rx "KING KONG" 

 

12/10/2012

STANK LIST

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

CFS WOD - Monday 10DEC2012

STRENGTH:
Back Squat
Wendler Cycle - Week 1B
*Add 10# to previous 1RM
**Use 90% of NEW 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:
15 minute AMRAP:
8 Ring Dips
10 Box Jumps (M-30"/F-24")
12 Overhead Walking Lunges (M-95#/F-65#)
*1 Overhead Walking Lunge = 1L + 1R 


    

Posted on 12/10/2012 at 11:38 AM in BACK SQUAT, BOX JUMPS, OVERHEAD LUNGE, RING DIP, WENDLER CYCLE | Permalink | Comments (0) | TrackBack (0)

SCHEDULE AND NOONERS FOR NEXT WEEK

***THERE WILL BE NOONERS ON TUESDAY AND FRIDAY THIS WEEK***

***THERE WILL NOT BE A 7AM CLASS ON FRIDAY MORNING***

 

Posted on 12/10/2012 at 11:31 AM | Permalink | Comments (0) | TrackBack (0)

12/06/2012

SNEAKY GROUP TEXT

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

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

CFS WOD - Friday 7DEC2012

METCON:
"HAMMER"
5 Power Cleans (M-135#/F-95#)
10 Front Squats (M-135#/F-95#)
5 Jerks (M-135#/F-95#)
20 Pull Ups
x5
*REST 90 seconds between rounds


   

Posted on 12/06/2012 at 09:55 PM in "HAMMER", FRONT SQUAT, POWER CLEAN, PULL UPS, PUSH JERK | Permalink | Comments (0) | TrackBack (0)

12/05/2012

FLANK STEAK

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

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

CFS WOD - Thursday 6DEC2012

TEST:
MAX Distance Farmer's Carry (M-2x70# KBs/F-2x55# KBs)
*Course will be around the perimeter of the mats and will be scored as completed laps plus distance (feet)
**1 attempt per athlete

METCON:
15 minute AMRAP:
400m Run
10 Ring Dips
20 Box Jumps (M-24"/F-20")


   
   
 

Posted on 12/05/2012 at 08:54 PM in BOX JUMPS, FARMER CARRY, RING DIP, RUN | Permalink |Comments (1) | TrackBack (0)

12/04/2012

RELATIVE SUPERIORITY

***THERE WILL BE A NOONER TODAY (WEDNESDAY).  THERE WILL ALSO BE NOONERS ON THURSDAY AND FRIDAY***

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

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

CFS WOD - Wednesday 5DEC2012

MOBILITY:
10 minutes of Shoulder mobility work

OLY WORK:
10 minutes of Hang Squat Snatch warm up/skill work
*Focus on getting the bar into hips, full hip extension, bar path, speed under the bar, and catch position.

METCON:
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch (M-115#/F-75#)
1-2-3-4-5-6-7-8-9-10
Floor Sweepers (L + R = 1) 


   
   
   
    

Posted on 12/04/2012 at 04:56 PM in FLOOR SWEEPERS, HANG SQUAT SNATCH | Permalink |Comments (1) | TrackBack (0)

12/03/2012

SIDE MIRROR SNAKE ATTACK

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

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

CFS WOD - Tuesday 4DEC2012

OLY WORK:
15 minutes of Hang Power Clean warm up/skill work
*Focus on getting the bar into hips, full hip extension, bar path, speed under the bar, and catch position.

METCON:
400m  Run
12 Burpees
6 Hang Power Cleans (M-225#/F-155#)
x4 

Amanda W at 5AM...

 
 

Posted on 12/03/2012 at 06:56 PM in BURPEES, HANG POWER CLEAN, RUN | Permalink | Comments (6) | TrackBack (0)

12/02/2012

BLONDE GETS WHATEVER IT WANTS

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

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

CFS WOD - Monday 3DEC2012

MOBILITY:
15 minutes of Shoulder and Hip mobility work

METCON:
REINDEER GAMES WOD #3 - RX
500m Row
4 Rope Climbs
25 Thrusters (M-95#/F-65#)
25 Kettlebell Swings (M-70#/F-55#)
25 Toes-Thru-Rings
75 Double Unders

REINDEER GAMES WOD #3 - SCALED
500m Row
15 Pull Ups or 30 Banded Pull Ups
25 Thrusters (M-65#/F-45#)
25 Kettlebell Swings (M-55#/F-35#)
25 Knees-2-Elbow (Rings)
150 Single Unders


  
 

Posted on 12/02/2012 at 08:53 PM in DOUBLE UNDER, KETTLEBELL SWINGS, MOBILITY, ROPE CLIMBS, ROW, THRUSTER, TOES-2-BAR | Permalink | Comments (0) | TrackBack (0)

SCHEDULE AND NOONERS FOR NEXT WEEK

***THERE WILL BE NOONERS ON MONDAY, TUESDAY AND WEDNESDAY THIS WEEK***

***ALL CLASSES WILL GO AS SCHEDULED***

 

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