© 2019 CrossFit Spartanburg

MAY 2013

May 1, 2013

05/29/2013

CHAIR COACHING

CFS WOD - Thursday 30MAY2013

METCON:
20 Hang Power Cleans (M-115#/F-75#)
20 Pull Ups
20 Burpees
x4
*REST 2 minutes between rounds 


   
 

 

Posted on 05/29/2013 at 09:21 PM in BURPEES, HANG POWER SNATCH, PULL UPS | Permalink |Comments (1)

05/28/2013

HINES WARD ZOMBIE

CFS WOD - 29MAY2013

SKILL:
15 minutes of Rope Climb work

METCON:
21-15-9
Back Squats (M-225#/F-155#)
Ring Dips

COOLDOWN:
Trainer's Choice 

 

Posted on 05/28/2013 at 08:09 PM in BACK SQUAT, RING DIP, ROPE CLIMBS | Permalink | Comments (0)

05/27/2013

RIVER MONSTERS

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

CFS WOD - Tuesday 28MAY2013

OLY WORK:
1 Power Clean
1 Squat Clean
1 Jerk
@ 80% of 1RM Clean & Jerk
x5
*Every 90 seconds

METCON:
400m Run
5-3-1 Deadlifts (M-315#/F-205#)
10 Handstand Push Ups
x3
*5 Deadlifts on 1st round, 3 DL on 2nd round, 1 DL on 3rd round 


   
   
   
 

Posted on 05/27/2013 at 09:24 PM in DEADLIFT, HANDSTAND PUSH UP, OLY WORK, RUN |Permalink | Comments (0)

05/26/2013

MEMORIAL DAY MURPH

***DUE TO MEMORIAL DAY CFS WILL ONLY BE OPEN FROM 8-11AM THIS MORNING (MONDAY)***

CFS WOD - Monday 27MAY2013

METCON:
"MURPH"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Bring/wear a weight vest if you've got one 

 

 

Posted on 05/26/2013 at 08:49 PM in "MURPH" | Permalink | Comments (0)

05/23/2013

PEOPLE DON'T DANCE NO MORE

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

CFS WOD - Friday 24MAY2013

STRENGTH:
3 Shoulder Press @ 80-85% of 1RM
x6
*Every 90 seconds

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT ONE WORLD***
5 Thrusters (M-115#/F-75#)
5 Pull Ups
x9 

 

Posted on 05/23/2013 at 08:27 PM in PULL UPS, SHOULDER PRESS, THRUSTER | Permalink |Comments (0)

05/22/2013

DUCT TAPE

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

CFS WOD - Thursday 23MAY2013

OLY WORK:
15 minutes to work up to a HEAVY Hang Squat Snatch

METCON:
12 minute AMRAP:
5 Handstand Push Ups
10 Burpees
15 Toes-2-Bar
20 Double Unders 


   
    

Posted on 05/22/2013 at 08:52 PM in BURPEES, DOUBLE UNDER, HANDSTAND PUSH UP, HANG SQUAT SNATCH, OLY WORK, TOES-2-BAR | Permalink | Comments (0)

05/21/2013

SALVE

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

CFS WOD - Wednesday 22MAY2013

METCON:
6 Muscle Ups
12 Kettlebell Swings (M-70#/F-55#)
24 Wall Balls (M-20#/F-14#)
x4
*REST 2 minutes between rounds

CORE/GRIP COOLDOWN:
200m HEAVY Farmer Carry


   
   
   
 
 

Posted on 05/21/2013 at 08:51 PM in FARMER CARRY, KETTLEBELL SWINGS, MUSCLE UP, WALL BALL | Permalink | Comments (0)

05/20/2013

SWITCHFOOT

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

CFS WOD - Tuesday 21MAY2013

STRENGTH:
3 Overhead Squats @ 70-80% of 3RM
20 Double Unders
x5
*Every 2 minutes on the minute
**Use 3RM OHS from CASTLE BLUEBERRY for % calculations

METCON:
400m Run
16 Burpees
8 Bar Muscle Ups
x3 


   
   
   
   
 
 

Posted on 05/20/2013 at 09:28 PM in BAR MUSCLE UP, BURPEES, DOUBLE UNDER, OVERHEAD SQUAT, RUN | Permalink | Comments (0)

05/19/2013

WAGON WHEEL

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

CFS WOD - Monday 20MAY2013

OLY WORK:
1 2-Position Squat Clean + 1 Jerk 
@ 75-80% of 1RM
x7 
*REST 60 seconds between sets

METCON:
"DIANE"
21-15-9
Deadlifts (M-225#/F-155#)
Handstand Push Ups 


   
 

Posted on 05/19/2013 at 07:09 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

***ONCE THE CAMERA MAKES ITS WAY BACK FROM WEST PALM BEACH, THE SITE WILL BE UPDATED WITH PICS...SORRY ABOUT THE NAKED POSTS.***

 

05/17/2013

WEEKEND SCHEDULE UPDATE

***THERE WILL BE OPEN GYM SESSIONS ON SATURDAY (8AM-11AM) AND SUNDAY (2PM-5PM).***

 

Posted on 05/17/2013 at 06:58 PM | Permalink | Comments (0)

SITE / EVENT / TEAM CFS UPDATES

TEAM CFS AT THE SOUTHEAST REGIONALS

Most of the squad has made it down to West Palm Beach and they'll kick things off this (Friday) morning.  3 events today (a 2-athlete event and 2 6-athlete events).  You can keep an eye on their progress HERE and on the facebook.  Best of luck to Marty, Nicki, Hannah J, AJ, Brett and Scott!  I'll feed ya'll updates via facebook as I get them.

 

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

JAMIE AND JOSH M MADE ONE

Jamie and Josh M are proud parents of a new little baby girl!  Mallory Ellison Miller rolled in to the world yesterday (16MAY2013) weighing in at 3.3lbs.  Little bitty thing, but both momma and baby are good to go.  Congrats to Jamie and Josh M...LETS GO!

 

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

JASON C TAKES HOME BJJ GOLD

Jason C won gold in the Heavyweight Division (200# plus) at the Newbreed Ultimate Challenge in Charlotte, NC.  You just can't choke a beard...

 

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BLAKE AND DMX

Blake ran into DMX down in Greer the other night.  Please note that DMX is wearing a DMX shirt...that's when you know you have truely discovered how awesome you are.  Hope you enjoy this as much as I did...

 

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SITE UPDATE - The site is in the process of getting updated with pictures and scores.  The hospital stay threw me off a bit, but we'll get our stuff back in one sock.  Ya'll have a good weekend and keep an eye on facebook and twitter for Regionals updates.

Posted on 05/17/2013 at 08:15 AM | Permalink | Comments (1)

CHOPPED LIVER

CFS WOD - Thursday 16MAY2013

OLY WORK:
2 Hang Power Snatches @ 55-65% of 1RM
x6
*EMOM

METCON:
21-15-9
Handstand Push Ups
Pull Ups 

Posted on 05/17/2013 at 07:39 AM in HANDSTAND PUSH UP, OLY WORK, PULL UPS | Permalink |Comments (0)

FREE BED PAN RIDES

CFS WOD - Wednesday 15MAY2013

METCON:
5 Squat Cleans (M-225#/F-135#)
10 Toes-2-Bar
15 Slam Balls (M-15#/F-12#)
20 Double Unders
x4
*REST for 2 minutes between each round 

Posted on 05/17/2013 at 07:37 AM in DOUBLE UNDER, SLAM BALL, SQUAT CLEAN, TOES-2-BAR |Permalink | Comments (0)

TAINTED LOVE

CFS WOD - Tuesday 14MAY2013

SKILL:
15 minutes of Rope Climb work

METCON:
2013 CrossFit Games Regional Workout #5
21-15-9
Deadlifts (M-275#/F-185#)
Box Jumps (M-30"/F-24") 


   
   

Posted on 05/17/2013 at 07:34 AM in BOX JUMPS, DEADLIFT, ROPE CLIMBS | Permalink | Comments (0)

05/12/2013

CASTLE BLUEBERRY

***THERE WILL NOT BE A 7AM CLASS THIS MORNING (MONDAY)***

***THERE WILL BE A NOONER TODAY***

CFS WOD - Monday 13MAY2013

STRENGTH:
20 minutes to establish 3RM Overhead Squat

METCON:
"Jackie"
1000m Row
50 Thrusters (M-45#/F-45#)
30 Pull Ups 
*Compare to PUBLIC EXTENSIONS

 
 

Posted on 05/12/2013 at 08:06 PM in "JACKIE", OVERHEAD SQUAT | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE A NOONER ON MONDAY THIS WEEK***

***THERE WILL NOT BE A 7AM CLASS ON MONDAY OR THURSDAY MORNING***

***DUE TO REGIONALS THE GYM WILL BE CLOSED THURSDAY AFTERNOON, FRIDAY, SATURDAY AND SUNDAY.***

 

Posted on 05/12/2013 at 07:34 PM | Permalink | Comments (0)

05/09/2013

DELTA RESPONSE

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

***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY.  MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (TODAY).  THANKS!***

CFS WOD - Friday 10MAY2013

METCON:
M-115#/F-75#
400m Run
25 Deadlifts
25 Hang Power Cleans
25 Front Squats
25 Push Press
25 Back Squats
25 Rack Jerks
400m Run


   
 

Posted on 05/09/2013 at 08:00 PM in BACK SQUAT, DEADLIFT, FRONT SQUAT, HANG POWER CLEAN, PUSH PRESS, RACK JERK, RUN | Permalink | Comments (0)

05/08/2013

SASSY MOUTH GETS SLAPPED

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

***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY.  MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY).  THANKS!***

CFS WOD - Thursday 9MAY2013

METCON:
BUY IN:  500m Row

30-20-10
Chest-2-Bar Pull Ups
Box Jumps (M-24"/F-20")
Slam Balls (M-15#/F-12#)

CASH OUT:  400m Run

CORE COOLDOWN:
Trainer's Choice


 

Posted on 05/08/2013 at 09:12 PM in BOX JUMPS, C-2-B PULL UPS, ROW, RUN, SLAM BALL |Permalink | Comments (1)

05/07/2013

ANDREW LUCK

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

***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY.  MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY).  THANKS!***

CFS WOD - Wednesday 8MAY2013

STRENGTH:
2 Deadlifts @ 80-90%
x5
*EMOM

METCON:
800m Run
50 Kettlebell Swings (M-55#/F-35#)
x2 

 

05/07/2013

BIT 'EM UP

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

***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY.  MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY).  THANKS!***

CFS WOD - Tuesday 7MAY2013

METCON:
30 Thrusters (M-135#/F-95#)
60 Wall Balls (M-20#/F-14#)
120 Double Unders

COOLDOWN:
20 Ring Dips
20 GHD Sit Ups
x3
*NOT FOR TIME

Guess those calves...

     
   
   
 
   

Posted on 05/07/2013 at 09:05 PM in DOUBLE UNDER, THRUSTER, WALL BALL | Permalink |Comments (2)

AMAZING GRACE

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

***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY.  MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY).  THANKS!***

CFS WOD - Monday 6MAY2013

OLY WORK:
20 minutes to work up to a HEAVY 1RM Snatch
*Oly meet standards...no press outs.

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


   
   
   
  
 

Posted on 05/07/2013 at 08:58 PM in BURPEES, HANDSTAND PUSH UP, KETTLEBELL SWINGS, OLY WORK, SNATCH | Permalink | Comments (1)

NEW CFS ATHLETES - INDOC CLASS 13-05

CFS Indoc Class 13-05 finished up this weekend.  We've added 9 new athletes to Team CFS...a Swiss tennis player, couple of nurses, quite a few students, a soon to be chiropractor...little bit of everything.  Another really cool group of athletes.  Please join me in welcoming them to the best gym in Spartanburg.

 

Posted on 05/07/2013 at 08:45 PM in NEW ATHLETES | Permalink | Comments (0)

05/06/2013

TYGER RIVER CROSSFIT GRAND OPENING AND WOD FOR A CURE

Tyger River CrossFit is teaming with WOD For A Cure for the TRCF Grand Opening on Saturday (11MAY2013).  Registration opens up at 8:00AM, WOD demo goes down at 8:45AM and the 1st heat will kick off at 9AM.  We will be mini-WOD challenges, grilling and cooking out afterwards.  Come on out, support TRCF, contribute to an awesome cause, get a workout in and then...well...you know how we do.

 

WODs have been posted HERE.

Registration is located HERE.

 

Posted on 05/06/2013 at 05:17 PM | Permalink | Comments (0)

05/05/2013

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERY DAY THIS WEEK***

 

Posted on 05/05/2013 at 10:00 PM | Permalink | Comments (0)

05/03/2013

WEEKEND SCHEDULE

In order to accomodate Indoc Class 13-05 and the weekend Open Gym Sessions, we are going to change the schedule up just a little bit this weekend.  The gym will be reserved for Indoc Class 13-05 on Saturday 8-10AM and Sunday 2-4PM.  Open Gym Sessions will be Saturday 10-11:30AM and Sunday 4PM-5:30PM.

 

Posted on 05/03/2013 at 05:45 PM | Permalink | Comments (0)

05/02/2013

MARGARITA FUELED KARAOKE

***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY.  MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY).  THANKS!***

CFS WOD - Friday 3MAY2013

OLY/STRENGTH/VOLUME WORK:
3 Power Cleans
3 Front Squats
3 Push Jerks
x10
*EMOM
**Choose a weight that you are extremely comfortable with. Some of our more experienced athletes tried this out last weekend and went M-135#/F-95# and it was fairly challenging...just a reference point.

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT MAYHEM***
8 minute AMRAP:
BUY IN:  1000m Row
THEN:  1 Muscle Up, 1 Box Jump (M-30"/F-24"), 2 Muscle Ups, 2 Box Jumps, 3 Muscle Ups, 3 Box Jumps, etc...continue this progression for the remainder of the 8 minute time frame. 

 

Posted on 05/02/2013 at 10:13 PM in BOX JUMPS, MUSCLE UP, OLY WORK, ROW | Permalink |Comments (0)

05/01/2013

CURBED

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

***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY.  MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY).  THANKS!***

CFS WOD - Thursday 2MAY2013

METCON:
25 minute AMRAP:
10 Deadlifts (M-225#/F-155#)
200m Run
20 Toes-2-Bar
200m Run

COOLDOWN:
Sledge Hammer Tabata (20:10 x8) 

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