DECEMBER 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***