© 2019 CrossFit Spartanburg

JULY 2013

July 1, 2013

07/31/2013

TEABAG

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

***REMINDER:  AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (THURSDAY).  THANKS!***

CFS WOD - Thursday 1AUG2013

SKILL WORK:
10 minutes of Rope Climb work

METCON:
500m Row
400m Run
x4
*3 minute rest between rounds


 

Posted on 07/31/2013 at 10:23 PM | Permalink | Comments (1)

TWERK

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

CFS WOD - Wednesday 31JUL2013

METCON:
"BLAKE"
100ft Walking Lunge (M-45#/F-35#)
30 Box Jumps (M-24"/F-20")
20 Wall Balls (M-20#/F-14#)
10 Handstand Push Ups
x4 


   

     

Posted on 07/31/2013 at 06:34 AM in "BLAKE" | Permalink | Comments (0)

07/29/2013

DETROIT BANKRUPTCY

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

CFS WOD - Tuesday 30JUL2013

SKILL:
10 minutes of Handstand Push Up work
*Advanced athletes work deficit and ring HSPU

METCON:
Back Squat a total of M-10,000# / F-7,000# as fast as possible
*Athletes choice on the load used
**Complete as many reps as it takes at the load selected to equal total
***15 Burpees every time the bar is racked or dumped
****Score time and load used 


   
   
 

Posted on 07/29/2013 at 09:42 PM in BACK SQUAT, BURPEES, HANDSTAND PUSH UP | Permalink |Comments (0)

07/28/2013

FRESH NEW PENNY

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

CFS WOD - Monday 29JUL2013

OLY WORK:
2-Position Squat Snatch (High to Low)
@ 70-75% of 1RM
x5
*Every 90 seconds
**Athletes can work up to 75%+ if able

METCON:
21-15-9
Shoulder-2-Overhead (M-135#/F-95#)
Chest-2-Bar Pull Ups 


   
  

Posted on 07/28/2013 at 08:26 PM in C-2-B PULL UPS, OLY WORK, SHOLDER-2-OVERHEAD |Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

 

Posted on 07/28/2013 at 08:21 PM | Permalink | Comments (0)

07/25/2013

NEW STUFF

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

CFS WOD - Friday 26JUL2013

STRENGTH:
10 Lunges (Back Rack) @ 40-45% of 1RM Back Squat
x4
*Every 2 minutes on the minute

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON***
10-8-6-4-2
Thrusters (115#/85#)
50-40-30-20-10
Double Unders 


  
    

Posted on 07/25/2013 at 07:55 PM in CF HOUSTON, DOUBLE UNDER, LUNGES, THRUSTER |Permalink | Comments (0)

07/24/2013

DAVE MATHEWS SUCKS

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

CFS WOD - Thursday 25JUL2013

OLY STRENGTH:
5 Rack Presses @ 50% of 1RM Snatch
x5
*Every 90 seconds

METCON:
400m Run
30 GHD Sit Ups
3 Rope Climbs
x3 


  
    
 

Posted on 07/24/2013 at 09:35 PM in GHD SIT UPS, RACK PRESS, ROPE CLIMBS, RUN | Permalink |Comments (1)

07/23/2013

WHERE ALL THE BALLS MEET

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

CFS WOD - Wednesday 24JUL2013

STRENGTH:
5 Deadlifts @ 70% of 1RM
x4
*Every 2 minutes on the minute
**5 reps should be completed "tap-and-go" 

METCON:
10 Hang Squat Cleans (M-135#/F-95#)
15 Box Jumps (M-24"/F-20")
20 Push Ups (HR)
x4


   
   
  
 

Posted on 07/23/2013 at 06:57 PM in BOX JUMPS, DEADLIFT, HANG SQUAT CLEAN, PUSH UPS |Permalink | Comments (0)

07/22/2013

BROKEN MOP

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

CFS WOD - Tuesday 23JUL2013

SKILL/STRENGTH/OLY:
15 minutes to establish 3RM Sots Press (DEMO VIDEO) 

METCON:
"HELEN"
400m Run
21 Kettlebell Swings (M-55#/F-35#)
12 Pull Ups
x3 





 

Posted on 07/22/2013 at 08:59 PM in "HELEN", SOTS PRESS | Permalink | Comments (0)

07/21/2013

SQUAT NOISE = POWER

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

CFS WOD - Monday 22JUL2013

STRENGTH:
5 Front Squats
5 Back Squats
x4
@ 65% of 1RM Front Squat
*Every 2 minutes on the minute

METCON:
"2008 CROSSFIT GAMES DEADLIFT/BURPEE WOD"
5 Deadlifts (M-275#/F-185#)
10 Burpees
x5 

07/21/2013

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERYDAY THIS WEEK EXCEPT FRIDAY***

 

Posted on 07/21/2013 at 08:13 PM | Permalink | Comments (0)

NEW CFS ATHLETES - INDOC CLASS 13-07B

Indoc Class 13-07B finished up this afternoon and we've got 8 new athletes joining up with Team CFS.  Not the biggest group we've had, but awesome none the less.  Nate, Nicki, Zac, Cayce, Brett and Joel teamed up and coached this crew through the weekend.  Again...a pretty diverse group...Oneal just became our first member over 60 (he moves better than most 20 year olds), we've got a high school athlete from Oakbrook, more chicks with tattoos (can't ever get enough of that), a pastor, Kerry works 2 cubicles down from Grace (5AM), a Dorman grad with a better tan than Nate, and Tim is back for round 2.  Welcome to the best dadgum gym in the 'Burg!

 

Posted on 07/21/2013 at 08:08 PM in NEW ATHLETES | Permalink | Comments (0)

07/18/2013

NERDS

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

CFS WOD - Friday 19JUL2013

STRENGTH:
20 Bulgarian Lunges (10 each leg)
x4
*Every 90 seconds

METCON:
21-15-9
Calorie Row
DB Thrusters (M-50#/F-30#) 


   
   
   
  

Posted on 07/18/2013 at 10:26 PM in BULGARIAN LUNGES, DB THRUSTERS, ROW | Permalink |Comments (0)

07/17/2013

FREE MARRIAGE COUNSELING

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

CFS WOD - Thursday 18JUL2013

SKILL:
10 minutes of Handstand work
*Handstand Holds or Handstand Walks

METCON:
PARTNER WOD:
"PARTNER NICOLE"
20 minute AMRAP:
400m Run
MAX Chest-2-Bar Pull Ups
*Athlete #1 runs 400m while Athlete #2 completes as many C-2-B Pull Ups as possible (they do not have to be unbroken).  When Athlete #1 finishes the run, Athlete #2 runs and Athlete #1 completes as many C-2-B Pull Ups as possible.
**Score total C-2-B Pull Ups completed 


   
   
   
 
 

Posted on 07/17/2013 at 09:48 PM in HANDSTAND, PULL UPS, RUN | Permalink | Comments (0)

TOP NOTCH

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

CFS WOD - Wednesday 17JUL2013

OLY WORK:
25 minutes to establish 1RM Snatch

METCON:
12 minute AMRAP:
10 Burpees
25 Double Unders 


  

Posted on 07/17/2013 at 09:39 PM in BURPEES, DOUBLE UNDER, SNATCH | Permalink | Comments (0)

07/15/2013

TOM FORD

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

CFS WOD - Tuesday 16JUL2013

STRENGTH:
100 Yard High/Low Kettlebell Carry (M-70#/55# / F-55#/35#)
x5
*Heavy KB is carried low in a Farmers Carry position with one arm, Light KB is locked out overhead with the other arm.
**Switch arms at the 50 yard mark
***Every 2 minutes on the minute

METCON:
12-9-6-3
Front Squats (M-25#/F-155#)
Muscle Ups 


   
   
 
 

Posted on 07/15/2013 at 09:07 PM in FRONT SQUAT, MUSCLE UP | Permalink | Comments (0)

07/14/2013

TALK TO THE SCREEN

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

CFS WOD - Monday 25JUL2013

SKILL:
10 minutes of Muscle Up work
*Attempt a MAX EFFORT Strict Pull Up and MAX EFFORT Strict Ring Dip (unbroke, no rest between movement transitions) with the final 2 minutes

METCON:
400m Run
20 Wall Balls (M-20#/F-14#)
20 Kettlebell Swings (M-70#/F-55#)
x4
*1:1 work to rest ratio (rest is not to exceed 5 minutes)


 

Posted on 07/14/2013 at 07:27 PM in KETTLEBELL SWINGS, RUN, WALL BALL | Permalink |Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

THE WEEKEND OPEN GYM SCHEDULE WILL BE AS FOLLOWS DUE TO THE INDOC CLASS:
 SATURDAY: 10AM - NOON
SUNDAY:  4 - 5PM 

 

Posted on 07/14/2013 at 07:20 PM | Permalink | Comments (0)

TEAM CFS - GREENVILLE GAMES

Team CFS had 35 athletes compete this weekend at the Greenville Games.  We wound up with 4 Top 10 finishes, a second place finish, a third place finish, 2 first place finishes, TONS of PRs on the MAX Clean, and 2 first time competitors (Carl M and Lauren P).  Couldn't be more proud of our athletes.  HUGE thanks to the Team CFS spectator crew that always rolls deep and always rolls loud.  More pics are on the FB page.  Great event and awesome representation from Team CFS.  Who's in for the next competition <insert Zac's pre-WOD sound effect here>?

WOMEN'S TEAM RX

Marty and Breezy - 1st Place Overall
- Won 4 of 6 events
- 1st or 2nd in every event
  
--------------------------------------------------

Nicki and Cayce - 3rd Place Overall
- Top 5 in every event
- Can there be 2 TOTMs? 

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

Stacie H and Buggy - 8th Place Overall
- Top 10 finish in all 6 WODs
- Largest height and shoe size difference amongst teammates

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

MEN'S TEAM RX

Jared (CFS) and Nick - 1st Place Overall
- Jared's 1st CrossFit Competition
- Clean PR (275#)
- Top 5 in 5 of the 6 WODs

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

Zac and Tal - 2nd Place Overall
- Broken, tired, beat up 


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

Allen and Curtis
- Top 10 in 2 of the 6 events
- Possible professional wrestling tag team champs?

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

Glenn and Nate (Team OMSB)
- Had the Oldest, Manliest and Saggy-est Balls out there

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

Brett (CFS) and Scott (TRCF) - WD (Injury)
- Brett injured his hand on the Cleans and they shut it down for the day

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

MEN'S INDIVIDUAL RX

Josh M - 1st Place Overall
- Finished tied for 1st and won the tie-breaker ('Grace")
- Won 3 of the 6 WODs
- Clean PR (290#)

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

 Austin - 8th Place Overall
- Finished 2nd on the Clean WOD (310#)
- Finished Top 10 on 3 of the 6 WODs

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

Justin L
- Clean PR (250#)
- 1st CFS athlete to download the new Jay-Z album

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

WOMEN'S INTERMEDIATE TEAM

Amber O and Amanda S
- Finished Top 10 on 2 of the 6 WODs
- Very sassy

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

Maggie and Whitney
- Top 15 finish overall (14th)
- It would take a brave judge to "no rep" these two

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

Megan B and Kat
- Less than 5 seconds away from a Top 10 finish on Thruster/OHS WOD
- Its a win win...security entourage and massage therapist all in one

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

Leigha and Erin W
- 5# away from a Top 10 finish on the Clean
- Full range of motion KBS makes Dr. SKA happy
- Highest word per minute average
 
--------------------------------------------------

MEN'S INTERMEDIATE TEAM

Gary M and Manny
- Clean PRs (Gary - 230# / Manny - 225#)
- Sexy and delicious

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

 WOMEN'S INTERMEDIATE INDIVIDUAL

Rhea - 8th Place Overall
- Finished Top 5 in 3 of the 6 WODs
- Clean PR (150#)
- Best picture of the weekend

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

 Lauren P - 10th Place Overall
- 1st CrossFit Competition
- Finished Top 10 in 3 of the 6 WODs
- Clean PR (135#)

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

Elizabeth R
- Clean PR (145#)
- Finished Top 10 in 2 of the 6 WODs

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

Jessica R
- Top 10 finish on the Clean WOD (7th)
- Brings the hips like a boss

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

MEN'S INTERMEDIATE INDIVIDUAL

 Carl M
- 1st CrossFit Competition
- Clean PR (220#)
- Unconfirmed, but if they had a master's division...champ.

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

Adam B
- Clean PR (230#)
- Top 5 on the MAX Double Unders

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

Daniel
- Top 5 on the SlamBall Toss
- Clean PR (215#)

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

Eric T
- Clean PR (Clean PR 230#)
- 1st CrossFit Competition
 

 

Posted on 07/14/2013 at 07:14 PM in TEAM CFS | Permalink | Comments (0)

07/11/2013

WEEKEND SCHEDULE

***SHIRTS ARE IN...THEY WILL BE AT THE GREENVILLE GAMES THIS WEEKEND OR YOU CAN GRAB IT AT THE GYM NEXT WEEK.***

The gym will be closed this weekend.  Come on out and go buckwild CFS-style rowdy watching our athletes get after it on Saturday.  Things will kick off around 8AM at the Piedmont Athletic Complex.  Event info/directions located HERE.  Team CFS needs to be in full effect <insert Zac's pre-WOD call here>.  Rock your new CFS t-shirts...they should be in tomorrow (Friday).  If you can't make it, we'll be posting updates on the Facebook page and Twitter machine.

 

07/11/2013

LIPSTICK

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

CFS WOD - Friday 12JUL2013

STRENGTH:
20 Overhead Walking Lunges (M-45#/F-35#)
x3
*Every 2 minutes on the minute

METCON:
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups 


   
   
 
 

Posted on 07/11/2013 at 07:02 PM | Permalink | Comments (0)

07/10/2013

ON THE TAKE

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

CFS WOD - Thursday 11JUL2013

STRENGTH/SKILL:
MAX Distance Slam Ball Throw (M-20#/F-25#)
x3

METCON:
7 Hang Squat Cleans (M-155#/F-105#)
7 Chest-2-Bar Pull Ups
x7 

 

Posted on 07/10/2013 at 04:15 PM | Permalink | Comments (0)

07/09/2013

WEED WITH WILLY

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

***REMINDER:  JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (WEDNESDAY...TODAY).  UPDATED "PRICES/PACKAGES/DISCOUNTS" LOCATED HERE AND THE CARD SYSTEM IS STILL IN EFFECT SO PLEASE MAKE A NEW ONE.  THANKS!***

CFS WOD - Wednesday 10JUL2013

STRENGTH:
10 Back Squats @ 55-65% of 1RM
x3
*Every 3 minutes on the minute

METCON:
400m Run
5-3-1
Deadlifts (M-315#/F-205#)
10 Deficit Handstand Push Ups (M-45# Bumper/F-35# Bumper)
x3 


   
   
   
  
 

Posted on 07/09/2013 at 09:25 PM in BACK SQUAT, DEADLIFT, HANDSTAND PUSH UP, RUN |Permalink | Comments (0)

07/08/2013

CLEAR COAT

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

***REMINDER:  JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (WEDNESDAY).  UPDATED "PRICES/PACKAGES/DISCOUNTS" LOCATED HERE AND THE CARD SYSTEM IS STILL IN EFFECT SO PLEASE MAKE A NEW ONE.  THANKS!***

CFS WOD - Tuesday 9JUL2013

SKILL:
10 minutes of Handstand Push Up work
*Athletes should work 1 level above their current HSPU level...boxes to bands, bands to 1 mat, 1 mat to Rx, Rx to deficit.  Focus on both kipping and strict HSPUs.

METCON:
35 Air Squats
35 Toes-2-Bar
35 Push Ups (HR)
35 Sit Ups
35 Pull Ups
35 Burpees
35 Double Unders
x2
*30 minute time cap

 
   
   
   
 
 

Posted on 07/08/2013 at 05:24 PM in AIR SQUAT, BURPEES, DOUBLE UNDER, PULL UPS, PUSH UPS, SIT UPS, TOES-2-BAR | Permalink | Comments (0)

07/07/2013

GAS MONKEY

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

***REMINDER:  JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (WEDNESDAY).  UPDATED "PRICES/PACKAGES/DISCOUNTS" LOCATED HERE AND THE CARD SYSTEM IS STILL IN EFFECT SO PLEASE MAKE A NEW ONE.  THANKS!***

CFS WOD - Monday 8JUL2013

OLY WORK:
3-Position Squat Snatch (High Hang, Low Hang, Full)
@ 60-70% of 1RM
x5
*Every 2 minutes on the minute

METCON:
800m Run
75 Thrusters (M-75#/F-55#)
800m Run 

Mookie is back in town.  If you don't know him, he'll be the dude walking in with Priest gear on.


 

Posted on 07/07/2013 at 09:38 PM in OLY WORK, RUN, THRUSTER | Permalink | Comments (0)

NEW CFS ATHLETES: INDOC CLASS 13-07

Indoc Class 13-07 finished up this afternoon.  16 new CFS athletes are ready to get with it next week in the regular classes.  Zac, Stacie and Curtis lead this crew through the Indoc Class this weekend.  Another fun group and if you see any of these faces in your class tomorrow please introduce yourself.  WELCOME TO THE BEST GYM IN SPARTANBURG!

 

Posted on 07/07/2013 at 09:37 PM in NEW ATHLETES | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

 

Posted on 07/07/2013 at 09:24 PM | Permalink | Comments (0)

07/05/2013

BOOM

***MORNING CLASSES WILL GO AS SCHEDULED TODAY (FRIDAY).  THERE WILL BE A NOONER.  THERE WILL BE NO AFTERNOON CLASSES TODAY.***

STRENGTH:
10 Step Ups (5 each leg) (20" Box) @ 25-30% of 1RM Back Squat
x5
*Every 2 minutes on the minute

METCON:
400m Run
20 Wall Balls (M-20#/F-14#)
x3
*400m Runs are completed while carrying the medicine ball
**5 Burpee penalty every time the ball is dropped 

  
 

Posted on 07/05/2013 at 06:52 AM | Permalink | Comments (0)

07/04/2013

'MERICA

***THERE WILL BE AN OPEN GYM SESSION TODAY (THURSDAY) FROM 8-11AM.***

CFS WOD - Thursday 4JUL2013

STRENGTH:
4 Back Squats @ 75-80% of 1RM
x8
*Every 2 minutes

METCON:
9-7-5
Deficit Handstand Push Ups
Squat Snatches (M-135#/F-95#)
Burpee Box Jumps (M-24"/F-20") 

 

Posted on 07/04/2013 at 07:15 AM in BACK SQUAT, BOX JUMPS, BURPEES, HANDSTAND PUSH UP, SNATCH | Permalink | Comments (0)

07/02/2013

SLOP JAR

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

***REMINDER:  JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT WEDNESDAY).  UPDATED"PRICES/PACKAGES/DISCOUNTS" LOCATED HERE AND THE CARD SYSTEM IS STILL IN EFFECT SO PLEASE MAKE A NEW ONE.  THANKS!***

CFS WOD - Wednesday 3JUL2013

METCON:
"CAMERON"
50 Walking Lunges
25 Chest-2-Bar Pull Ups
50 Box Jumps (M-24"/F-20")
25 Triple Unders
50 Hip Extensions
25 Ring Dips
50 Knees-2-Elbow
25 Double Squat Wall Balls (M-20#/F-14#)
50 Sit Ups
5 Rope Climbs 

 

07/01/2013

SANDBAR PREP WORK

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

***REMINDER:  JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT WEDNESDAY).  UPDATED"PRICES/PACKAGES/DISCOUNTS" LOCATED HERE AND THE CARD SYSTEM IS STILL IN EFFECT SO PLEASE MAKE A NEW ONE.  THANKS!***

CFS WOD - Tuesday 2JUL2013

SKILL:
10 minutes of Jump Rope work (Single Unders, Double Unders, Triple Unders)

METCON:
20 minutes alternating EMOM:
10 Kettlebell Swings (HEAVY)
10 Push Ups

COMPETITION COOLDOWN:
3 minute AMRAP:
Alternating Pistols 

 

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