© 2019 CrossFit Spartanburg

JANUARY 2013

January 1, 2013

01/31/2013

G GARAGE

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

***REMINDER:  FEBRUARY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

***IF YOU ARE COMPETING IN THE OPEN (SEE ABOVE), PLEASE WRITE "TEAM CFS OPEN ATHLETE" ON YOUR ENVELOPE.***

CFS WOD - Friday 1FEB2013

OLY WORK:
2 Squat Cleans @ 70-80% of 1RM EMOM
x5

METCON:
3 Thrusters (M-185#/F-135#)
6  Handstand Push Ups
9 Chest-2-Bar Pull Ups
x5 

The Griz and Josh M.

 
 

Posted on 01/31/2013 at 10:59 PM in C-2-B PULL UPS, HANDSTAND PUSH UP, OLY WORK, THRUSTER | Permalink | Comments (8) | TrackBack (0)

01/30/2013

NO MORE NUKES

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

***T-SHIRT ORDERS (SEE ABOVE) WILL CLOSE OUT TODAY (THURSDAY 31JAN2013) AT 8PM. A ROSTER HAS BEEN PRINTED AND POSTED AT THE GYM LISTING THOSE ATHLETES WHO HAVE ORDERED AND FUNDED THAT ORDER. CONTACT TAL ASAP IF THERE IS A DISCREPANCY (SIZE, PAYMENT, QUANTITY, ETC.).***

CFS WOD - Thursday 31JAN2013

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
3 Muscle Ups + 5 Ring Dips
15 Kettlebell Swings (M-70#/F-55#)
50 Double Unders
x5
*1:1 Work to Rest ratio between rounds
**Trainers will demo acceptable modification options

CORE COOLDOWN:
Trainer's Choice


   
   
  
 

Travis L and Curtis got together and did the Pre-WOD Demo for today.  Thanks fellas.  Trainers will be reviewing new Muscle Up progression options tomorrow.

 

Posted on 01/30/2013 at 07:30 PM in DOUBLE UNDER, KETTLEBELL SWINGS, MUSCLE UP, OUTLAW| Permalink | Comments (0) | TrackBack (0)

01/29/2013

CHUCK-E-CHEESE

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

***T-SHIRT ORDERS (SEE ABOVE) WILL CLOSE OUT ON THURSDAY (31JAN2013). A ROSTER WILL BE PRINTED AND POSTED AT THE GYM LISTING THOSE ATHLETES WHO HAVE ORDERED AND FUNDED THAT ORDER. CONTACT TAL ASAP IF THERE IS A DISCREPANCY (SIZE, PAYMENT, QUANTITY, ETC.).***

STRENGTH:
15 minutes to establish 1RM 1-Arm Snatch
*Athletes can use DBs, KBs, or BBs

METCON:
"BRENTON"
100ft Bear Crawl
100ft Broad Jump
x5
*3 Burpees every 5 Broad Jumps 


   
   
   
  

Couldn't get the "BRENTON" portion of the video to load up.  Send the hate mail.

 

Posted on 01/29/2013 at 08:38 PM in "BRENTON", 1-ARM SNATCH | Permalink | Comments (0) |TrackBack (0)

01/28/2013

PUBLIC EXTENSIONS

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

***T-SHIRT ORDERS (SEE ABOVE) WILL CLOSE OUT ON THURSDAY (31JAN2013). A ROSTER WILL BE PRINTED AND POSTED AT THE GYM LISTING THOSE ATHLETES WHO HAVE ORDERED AND FUNDED THAT ORDER. CONTACT TAL ASAP IF THERE IS A DISCREPANCY (SIZE, PAYMENT, QUANTITY, ETC.).***

CFS WOD - Tuesday 29JAN2013

OLY WORK:
1 Hang Squat Snatch
1 Overhead Squat
1 Rack Jerk
x5
*Perform 1 set every 90 seconds
**Use 60-70% of 1RM Snatch 

METCON:
"JACKIE"
1000m Row
50 Thrusters (M-45#/F-35#)
30 Pull Ups
*Compare to RED CHIVE SHIRT 


 
We're going to start doing these "Pre-WOD Demos" and posting them the night prior to the workout.  It'll give ya'll a chance to see what movements we'll be working with the next day because if I get another "What's a Thruster?" from an athlete who has been at CFS for 2 years I am going to murk 'em.  The one for today is a test run...so its kinda quick and dirty.  Our goal is to review some basic technique/form stuff, ROM and strategy in the videos as well.  A HUGE thanks to Elizabeth R for stepping up today and demo-ing the movements.

 

Posted on 01/28/2013 at 09:07 PM in "JACKIE", OLY WORK | Permalink | Comments (2) | TrackBack (0)

JUDGE DREDD

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

***T-SHIRT ORDERS (SEE ABOVE) WILL CLOSE OUT ON THURSDAY (31JAN2013). A ROSTER WILL BE PRINTED AND POSTED AT THE GYM LISTING THOSE ATHLETES WHO HAVE ORDERED AND FUNDED THAT ORDER. CONTACT TAL ASAP IF THERE IS A DISCREPANCY (SIZE, PAYMENT, QUANTITY, ETC.).***

CFS WOD - Monday 28JAN2013

STRENGTH:
2 Deadlifts @ 70-80% of 1RM EMOM
x6

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
100 Double Unders
25 Wall Balls (M-20#/F-14#)
75 Double Unders
25 Wall Balls
50 Double Unders
25 Wall Balls
*1:2 Double Under to Single Under conversion ratio 


   
   
   
 

Posted on 01/28/2013 at 09:18 AM in DEADLIFT, DOUBLE UNDER, OUTLAW, WALL BALL | Permalink| Comments (0) | TrackBack (0)

01/27/2013

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERYDAY THIS WEEK!***

 

Posted on 01/27/2013 at 07:16 PM | Permalink | Comments (0) | TrackBack (0)

NEW CFS ATHLETES - INDOC CLASS 13-01B

CFS INDOC CLASS 13-01B finished up Friday morning.  Please join me in welcoming our 12 new CFS Athletes.  Another fun group of athletes who toughed it out through crazy cold and stupid early 5AM sessions.  Introduce yourself when you see a new face in the gym this week and welcome them to the best gym in da 'Burg.

 

Posted on 01/27/2013 at 05:01 PM in NEW ATHLETES | Permalink | Comments (2) | TrackBack (0)

01/24/2013

RAMBO III

***THERE WILL NOT BE A 7AM CLASS THIS MORNING (FRIDAY). ALL OTHER CLASSES WILL GO AS SCHEDULED.***

CFS WOD - Friday 25JAN2013

TEST:
MAX Deadhang Pull Ups

METCON:
"LOREDO"
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run
x6 


   
   
   
 
 

Posted on 01/24/2013 at 07:27 PM in "LOREDO", PULL UPS | Permalink | Comments (0) | TrackBack (0)

01/23/2013

FACEBOOK OFFICIAL

CFS WOD - Thursday 24JAN2013

STRENGTH:
Tire Flip Ladder
* Athlete will start with the smallest tire and attempt to flip it.  If successful, athlete will continue to the next larger tire and continue until failure
**Tire Flips are performed every minute on the minute

METCON:
"DT"
(M-155#/F-105#)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
x5
*Compare to WOULD YOU RATHER 

 
 

Posted on 01/23/2013 at 08:35 PM in "DT", TIRE FLIPS | Permalink | Comments (0) | TrackBack (0)

01/22/2013

PROFESSIONAL WITNESSER

CFS WOD - Wednesday 23JAN2013

SKILL WORK:
10 minutes of Kipping Handstand Push Up work
*Introduction of NEW HSPU modification/scaling criteria
**Attempt MAX REP HSPU at the conclusion of skill session

METCON:
2 minute AMRAP at each of the following stations:
Row (Calorie)
Double Under
Kettlebell Snatch (M-55#/F-35#)
GHD Sit Up
Burpee
*Score total reps completed
**Kettlebell Snatches will be performed on the dominate-handed side for the 1st minute and then switch to the non-dominate for the 2nd minute
***Single unders will be divided by 4 and then scored 

 

 

 

 

01/21/2013

SHAVE THE SLIP-N-SLIDE

CFS WOD - Tuesday 22JAN2013

STRENGTH:
2 Overhead Squats E2MOM
*Start @ 100% of 1RM Snatch and add 10# every 2 minutes until failure

METCON:
400m Run
15 Back Squats (M-185#/F-135#)
30 AbMat Sit Ups
x3 


   
 
 

Posted on 01/21/2013 at 05:26 PM in BACK SQUAT, OVERHEAD SQUAT, RUN, SIT UPS | Permalink |Comments (1) | TrackBack (0)

01/20/2013

STINGER SPLASH

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

CFS WOD - Monday 21JAN2013

OLY WORK:
1 Squat Clean
1 Front Squat
1 Jerk
x5
*Perform 1 set every 90 seconds
**Use 70-80% of 1RM Clean & Jerk

METCON:
21-15-9
Deadlift (M-225#/F-155#)
Box Jump (M-30"/F-24") 


   
   
   
   
   
   
   
   
 

Posted on 01/20/2013 at 06:22 PM in BOX JUMPS, DEADLIFT, OLY WORK | Permalink | Comments (0)| TrackBack (0)

01/19/2013

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE A NOONER ON MONDAY.***

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

 

Posted on 01/19/2013 at 06:33 AM | Permalink | Comments (0) | TrackBack (0)

01/17/2013

PILLOW BITER

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

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT INTEGRITY***
15 Chest-2-Bar Pull Ups
5 Power Cleans (M-215#/F-135#)
12 Chest-2-Bar Pull Ups
4 Power Cleans
9 Chest-2-Bar Pull Ups
3 Power Cleans
6 Chest-2-Bar Pull Ups
2 Power Cleans
3 Chest-2-Bar Pull Ups
1 Power Clean 

CORE COOLDOWN:
Trainer's Choice 

 

Posted on 01/17/2013 at 09:40 PM in C-2-B PULL UPS, POWER CLEAN | Permalink | Comments (0) |TrackBack (0)

01/16/2013

THRIFT STORE

CFS WOD - Thursday 17JAN2013

OLY WORK:
3 Hang Squat Snatches @ 65-70% of 1RM every minute on the mintue
x5

METCON:
11 Turkish Get Ups (Right)
21 Kettlebell Swings
11 Kettlebell Thrusters (Left)
21 Kettlebell Swings
11 Kettlebell Thrusters (Right)
21 Kettlebell Swings
11 Turkish Get Ups (Left)


   
   
   
   
  

Posted on 01/16/2013 at 09:01 PM in HANG SQUAT SNATCH, KETTLEBELL SWINGS, KETTLEBELL THRUSTERS, OLY WORK, TURKISH GET-UP | Permalink | Comments (0) | TrackBack (0)

01/15/2013

GIGGITY GIGGITY GOO

CFS WOD - Wednesday 16JAN2013

SKILL WORK:
10 minutes of Turkish Get Up work/skill review

METCON:
"AIR FORCE" - Workout #1 at the 2010 Midwest Sectionals
(M-95#/F-65#)
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
**Start each minute with 4 Burpees (start the WOD with 4 Burpees)
***Complete 4 Burpees every minute on the minute thereafter


   
   
 

Posted on 01/15/2013 at 09:57 PM in "AIR FORCE" | Permalink | Comments (3) | TrackBack (0)

01/14/2013

BELLY BUTTON BUDDIES

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

CFS WOD - Tuesday 15JAN2013

STRENGTH:
3 Front Squats @ 75% every 2 minutes on the minute
x5
*3 HIGH Box Jumps immediately following each set 

METCON:
***ORIGINALLY PROGRAMMED BY STEVE***
10 Toes-2-Bar
10 Power Snatches (M-115#/F-75#)
10 Wall Balls (M-20#/F-14#)
x5
*20 minute cut-off 

 

Posted on 01/14/2013 at 10:00 PM in FRONT SQUAT, POWER SNATCH, TOES-2-BAR, WALL BALL |Permalink | Comments (0) | TrackBack (0)

ENDZONE DANCE

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

CFS WOD - Monday 14JAN2013

OLY WORK:
2 Power Cleans @ 70% of 1RM every minute on the minute
x10

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
PARTNER WOD
40 Handstand Push Ups
30 Partner Burpees
100m Partner Carry
x3
*Teams of 2.
**HSPUs can be broken up however the team chooses.
***Partner Burpees are performed just like Lateral Burpees (your partner is the lateral thingy). Partners will perform the Burpees 2 at a time (#1 performs 2 Burpees over #2, switch, #2 performs 2 Burpees over #1...continues until 30 Burpees are achieved).
****Partner Carry is partitioned into 100m splits.  #1 carries #2 to the telephone pole, switch, #2 carries #1 to the start point).


   
   
   
   
   
   
  
 

Posted on 01/14/2013 at 10:00 PM in HANDSTAND PUSH UP, LATERAL BURPEE, PARTNER CARRY, PARTNER WOD, POWER CLEAN | Permalink | Comments (0) | TrackBack (0)

TEAM CFS - FITTEST OF THE FOOTHILLS

Team CFS had 5 athletes competing in the Fittest of the Foothills down at CrossFit Pickens this weekend.  Justin L, Curtis, and Allen represented the dude squad.  Alexa and Megan B held it down for our ladies.  Another solid performance by our Team CFS crew.

 

Alexa
Women's Scaled - 6th Place Overall

Curtis
Men's Rx - 8th Place Overall

Megan B
Women's Scaled - 10th Place Overall

Justin L
Men's Rx

Allen
Men's Rx

Posted on 01/14/2013 at 01:49 PM in COMPETITIONS, TEAM CFS | Permalink | Comments (0) |TrackBack (0)

01/13/2013

BIG BODY MUSCLE UP
 
 

01/13/2013

NEW CFS ATHLETES - INDOC CLASS 13-01

CFS INDOC CLASS 13-01 finished up Friday morning.  Please join me in welcoming our 12 new CFS Athletes.  Nicole, Travis, Matt McD and Zac lead this group through the 4 classes.  Awesome group of athletes...firefighters, teachers, wrestlers, moms, etc.  Welcome to the best gym in Spartanburg!

 

Posted on 01/13/2013 at 08:04 AM | Permalink | Comments (0) | TrackBack (0)

01/10/2013

UNA

CFS WOD - Friday 11JAN2013

METCON:
50 Back Squats (M-135#/F-95#)
25 Pull Ups
50 Front Squats (M-95#/F-65#)
25 Pull Ups
50 Overhead Squats (M-65#/F-45#)
25 Pull Ups 

CORE COOLDOWN:
Trainer's Choice


   
   
 

Posted on 01/10/2013 at 09:25 PM in BACK SQUAT, FRONT SQUAT, OVERHEAD SQUAT, PULL UPS |Permalink | Comments (2) | TrackBack (0)

01/09/2013

IRON MAN

CFS WOD - Thursday 10JAN2013

SKILL WORK:
10-15 minutes of Muslce 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:
6 Muscle Ups
12 Burpees
24 Wall Balls (M-20#/F-14#)
x4
*REST 2 minutes between each round
**Advanced athletes can go heavier on the Wall Balls (M-30#/F-20#)
***Compare to SIPPIN' ON GIN AND JUICE

Donda and Chris B going through the CFS Marriage/Couples Counseling Session.


   
   
   
   
   
   
 

Posted on 01/09/2013 at 08:48 PM in BURPEES, MUSCLE UP, WALL BALL | Permalink | Comments (1) |TrackBack (0)

01/08/2013

SLICK BRITCHES

***THERE WILL NOT BE A 7AM OR 8AM CLASS TODAY (WEDNESDAY)***

CFS WOD - Wednesday 9JAN2013

OLY WORK:
2 Power Snatches @ 70%+ of 1RM every minute on the minute
x10

METCON:
"HELEN"
400m Run
21 Kettlebell Swings (M-55#/F-35#)
12 Pull Ups
x3 
*Compare to ROM IS NOT A SUGGESTION 

I know, I know...pictures...lack of pictures...Whiskey Tango Foxtrot (ask if you don't know), Talmadge?  The camera has been located and pictures will resume tomorrow.  Promise.  In the meantime, here's an oldie but goodie.  Sure, athletes have done this "Helen" thing faster, but keep in mind this was about 5 years ago and if you compare where CrossFit athletes were then and where we are now...its pretty impressive, even by today's standards.  One of the OG badasses...check it out...

 
 

Posted on 01/08/2013 at 07:53 PM in "HELEN", POWER SNATCH | Permalink | Comments (1) |TrackBack (0)

THAT WAS UGLY

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

CFS WOD - Tuesday 8JAN2013

METCON:
FITTEST OF THE FOOTHILLS WOD #1
7 minute AMRAP:
1000m Row
MAX REP Thrusters (M-135#/F-95#)
*Score total number of Thrusters completed

SKILL:
10 Rope Climbs (NOT FOR TIME) 

Posted on 01/08/2013 at 12:42 PM in ROPE CLIMBS, ROW, THRUSTER | Permalink | Comments (0) |TrackBack (0)

01/06/2013

PERISCOPE

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

***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 - 7JAN2013

STRENGTH:
MAX REP Overhead Squat @ Bodyweight
*Score reps completed
**Score % of BW if scaled

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON***
12 minute AMRAP:
9 Toes-2-Bar
7 Squat Cleans (M-155#/F-105#)
5 Handstand Push Ups 

 

    
 
 

Posted on 01/06/2013 at 08:31 PM in CF HOUSTON, HANDSTAND PUSH UP, OVERHEAD SQUAT, SQUAT CLEAN, TOES-2-BAR | Permalink | Comments (0) | TrackBack (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL NOT BE A 7AM OR 8AM CLASS ON WEDNESDAY MORNING***

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

 

Posted on 01/06/2013 at 04:49 PM | Permalink | Comments (0) | TrackBack (0)

CFS OLYMPIC LIFTING MEET

We had 14 CFS athletes compete Saturday in our first Olympic Lifting Meet.  The meet followed USAW rules with the exception of the singlet requirement.  A Sinclair Total was used to determine the overall winners.  There were quite a few PRs and even missed lifts were great learning experiences (those "no lifts" due to a press outs make bad words happen in the mouth).  Joel organized and ran an extremely smooth event, no surprise there.  A HUGE thanks to Nicole and Watson for helping out with the judging and Mark F and Travis L for putting in work changing out weights. Awesome event with some awesome Team CFS athletes.

 

Posted on 01/06/2013 at 11:25 AM in TEAM CFS | Permalink | Comments (0) | TrackBack (0)

01/03/2013

2" RULE

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

***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 - Friday 4JAN2013

SKILL WORK:
10 minutes of Rope Climb work

METCON:
FITTEST OF THE FOOTHILLS WOD #2
6 minute AMRAP:
10 Chest-2-Bar Pull Ups
15 Box Jump Overs (20")

--1 MINUTE REST--

4 minute AMRAP:
5 Kettlebell Shoulder-2-Overhead (Right Hand) (M-55#/F-35#)
5 Kettlebell Shoulder-2-Overhead (Left Hand)
20 Double Unders
10 Kettlebell Swings (M-55#/F-35#) 


 

Posted on 01/03/2013 at 05:19 PM in BOX JUMPS, C-2-B PULL UPS, COMPETITIONS, DOUBLE UNDER, KETTLEBELL SWINGS, ROPE CLIMBS | Permalink | Comments (0) | TrackBack (0)

01/02/2013

TEAM CFS - JUSTIN L ALL OVER THE PLACE

Justin L went on a CrossFit wodopalooza over the holidays and hit up a ton of CrossFit gyms while on vacation...Lincoln Park CrossFit, CrossFit Chicago, CrossFit North Peoria, Patriot CrossFit.  Team CFS all over the place.

 

01/02/2013

SUGAR BOWL

***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 - Thursday 3JAN2013

OLY WORK:
1 Power Clean
1 Squat Clean
1 Front Squat
1 Jerk
*Every 2 minutes
**Perform 6 rounds (12 minutes)
***Use 80% of 1RM Clean & Jerk

METCON:
500m Row
400m Run
x4

Posted on 01/02/2013 at 08:29 PM in OLY WORK, ROW, RUN | Permalink | Comments (0) | TrackBack (0)

01/01/2013

RICKY WILLIAMS AND BEVO

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

***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 - Wednesday 2JAN2013

STRENGTH:
20 minutes to establish 1RM Shoulder Press
*Compare to TROUSER TROUT 

METCON:
"Elizabeth"
21-15-9
Power Clean (M-135#/F-95#)
Ring Dips 

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