MAY 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.
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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!
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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)