MAY 2009
05/30/2009
SERIAL THRILLA
CF Spartanburg Workout of the Day (WOD):
5 Rounds
200m Run
10 Bench Press (225#)
10 Front Squats (135#)
10 Box Jumps (24")
***1 minute rest between rounds***
Bradley Robinson stopped by today for a WOD before he checks back into pre-season camp in Edmonton, Canadan next week. The dude is scary fast and strong like bull...oh, and if you try and cross the goal line on him, this is what happens (#24 in the white jersey)...
05/29/2009
STORM IN A TEACUP
CF Spartanburg Workout of the Day (WOD):
***Courtsey of CF Houston***
5 Rounds
Complete 400m Run and as many Kettlebell Swings as possible in 3 minutes.
Rest for 3 minutes.
Score the total number of Kettlebell Swings completed.
DWill cruisin' through the KBS...
You happy now? Just kidding, great job today ladies.
Scores/Results:
05/28/2009
I FELL IN TO A BURNING RING OF FIRE
CF Spartanburg Workout of the Day (WOD):
21-15-9
Box Jumps (M-24"/F-20")
Kettlebell Swings (M-55#/F-35#)
SlamBalls (M-15#/F-12#)
For time.
***Rest 3 minutes***
AMRAP in 2 minutes of Kettlebell Swings or SlamBalls
One more free day left this week. Get with me after the WOD or shoot me an email if you have any questions about prices/packages.
Wade had his first experience with one of the benchmark ladies of CrossFit today..."Diane".
THE CHAMP
Tom "The Freak" Heyde
Current Spartanburg County K-9 Unit "Fight Gone Bad" Champion
Check my facebook profile for more pics. Its open for everybody to see...so you don't even have to be my "friend".
05/27/2009
YOU CAN RUN...BUT YOU'LL ONLY GO TO JAIL TIRED
CF Spartanburg Workout of the Day (WOD):
Fight Gone Bad (Spartanburg Style)
Complete 3, 5 minute rounds. Knock out as many reps as possible at each of the following stations, spending exactly 1 minute at each station. After all stations have been completed, rest for exactly one minute (Repeat x3):
Wall Balls (M-20#/F-14#)
Box Jumps (20")
Sandbag Get-Ups (50#)
Push Press (M-75#/F-45#)
SDHP (M-70# KB/F-55# KB)
18 Spartanburg County Police Officers came by today for the Fight Gone Bad WOD. The intensity level was through the roof. More pictures to follow. In the meantime, here are the results...have fun raggin' each other tomorrow fellas:
Tom - 219
Mossy - 216
Eric - 204
Brian D - 195
Mike - 177
Justin - 176
Jimbo - 175
Jamie - 173
Ducket - 169
Owens/Steve H - 162
Miller - 161
Fraley - 155
Josh - 152
Plount - 141
Gino - 134
Dave - 124
Hullinger - 121
05/26/2009
WRECK YOURSELF
CF Spartanburg Workout of the Day (WOD):
4 Rounds
10 Deadlifts (M-225#/F-155#)
10 Push Ups
400m Run
For time.
Day 2 is in the books and I'm sure most of you are feeling the effects of "functional movement". Listen to your body. If you're sore, that's normal and you can probably get another WOD in...if you can barely move, take a day off and let your body figure out what the hell you just did to it.
Rachel joined the land of endless suffering today and brought some serious intensity...and some serious french tips, we'll see how long those pretty fingernails last. Oh, and ignore the date stamp on these pictures, evidently I don't know how to work a modern age camera.
05/25/2009
AND IT BEGINS...
CF Spartanburg Workout of the Day (WOD):
AMRAP in 15 minutes of
15 Air Squats
10 Kettlebell Swings (M-55#/F-35#)
5 Burpees
For most of you today was your first CrossFit WOD. Everybody did awesome, everybody finished...everybody is going to be SORE in the morning. Stretch tonight before you go to bed and don't sit in your chair all day tomorrow without getting up and moving around at least once every couple hours. Hydrate. The workouts don't ever get "easier", you just get faster.
James (Davidson Baseball) and Steve (Spartanburg County K9 Unit) got after it today. Nice intensity fellas.
Heather, Jennifer, and Wanda showed their ability to crush a WOD and talk...AT THE SAME TIME!
05/23/2009
ITS ON LIKE DONKEY KONG
CF Spartanburg Workout of the Day (WOD):
100m Row Sprint
For time.
Then...
3 Rounds
5 Power Clean & Jerk (M-135#/F-95#)
25 WallBalls (M-20#/F-14#)
For time.
We took some time off this afternoon from cleaning bathrooms, making slosh pipes, and building boxes to get a WOD in.
Big Dale was there all day and nothing got smashed or broken...that's a first.
05/22/2009
BACK IN THE 'BURG
2 days and 950something miles later...
Back in Spartanburg, for good! Gym opens MONDAY...shoot me an email and then get ready to check your sanity at the door...
05/20/2009
HALFWAY HOME
Only 367.89 miles to go. Stopped for the night in Tuscaloosa, AL home of the Crimson Tide.
05/19/2009
RIDIN' DIRTY
CF Spartanburg Workout of the Day (WOD):
Drive 956.43 Miles
For time.
Cause if you ain't first, you're last...Shake n' Bake!
05/18/2009
PURE 3VIL
P3 CrossFit Workout of the Day (WOD):
21-15-9
Overhead Squats (95#)
Kettlebell Swings (35#)
Burpee Pull Ups
400m Run after each round
For time.
Here's a quick little ego check from the lovely Nicole...
05/15/2009
DON'T RUN WITH SCISSORS
CF Houston Workout of the Day (WOD):
800m Run
27 Overhead Squats (M-95#/F-65#)
27 Ring Dips
27 Kettlebell Swings (M-55#/F-35#)
27 Box Jumps (M-24"/F-20")
27 Push Press (M-95#/F-95#)
27 Burpees
800m Run
For time.
Its getting hot in Houston which means no shirts and bandanas (actually we rock the bandanas in the winter too, but whatever)...Mike demonstrates the proper wear of both.
05/13/2009
BEAUTY AND THE BEAST MODE
CF Houston Workout of the Day (WOD):
3-3-3-3-3
Front Squat
Work up to MAX LOAD.
10 Front Squats (@ 70% of Max Load)
Rest 1 minute
10 Front Squats (@ 70% of Max Load)
Beautiful Ladies...
Beautiful Ladies in BEAST MODE...
05/12/2009
BROAD TIME AND MODAL DOMAINS
CF Houston Workout of the Day (WOD):
Row 4800m
For time.
Rest 5 minutes.
Complete AMRAP in 10 minutes of:
5 Squat Clean Thrusters (M-155#/F-105#)
10 Box Jumps (M-24"/F-20")
05/11/2009
BITTERSWEET
Bayou City CF Workout of the Day (WOD):
800m Run
THEN
3 Rounds
10 Squat Cleans (155#)
20 Chest-to-Bar Pull Ups
30 Box Jumps (30")
THEN
800m Run
For time.
The "Going Away Party" here in H-town went down on Saturday. As fired up as I am about heading back and opening CrossFit Spartanburg, its going to be tough leave everybody at CrossFit Houston. Don't bother trying to find me in this picture, just know that wherever I am...its a happy place.
05/09/2009
SQUATS MAKE THE BEAST COME OUT
CF Houston Workout of the Day (WOD):
3-3-3-3-3
Back Squat
Work up to MAX LOAD.
Rest 5 minutes
3 Rounds
200m Sprint
30 Push Ups
For time.
Here's a challenge, go into your local Globo Gym and watch the squat rack. Count how many people use the squat rack for things other than a legit squat...curls, lat raises, calve raises, etc. Good money says that if you see a dude/chick actually doing squats (meaning that their hips are breaking parallel) they are probably one of, if not the, strongest dude/chick in the gym. Coincidence...nah.
05/07/2009
THE WOD ALWAYS WINS
CF Houston Workout of the Day (WOD):
27 Deadlifts (M-225#/F-155#)
400m Dumbell Run (M-30#/F-25#)
27 Dumbell Thrusters
400m Dumbell Run
27 Man-Makers
For time.
Man-Maker: Grab yourself 2 dumbells, drop down and do a push up while holding the DBs, crank out a row (shown below) with each arm, squat clean the DBs into a thruster...that's 1 rep.
Its a day late and a dollar short, but Happy Birfday to Diana from CF Houston!
05/06/2009
JERK ALERT!...YES, BLATANT GOONIES REFERENCE
CF Houston Workout of the Day (WOD):
4 Rounds
10 Push Jerks (M-135#/F-105#)
20 Lateral Jumps
10 Clapping Push Ups
For time.
The most efficient method of getting heavy stuff over your head is to Push Jerk it. Usually it goes like this: If you can't shoulder press it, push press it...if you can't push press it, push jerk it...if you can't push jerk it...well then it probably shouldn't be above your head. So practice your push jerk, it makes you look strong and thus increases your chances of mating.
Lisa with mad hops on the laterals!
05/05/2009
MUNDAAAY
CF Houston Workout of the Day (WOD):
3 Rounds
400m Run
21 Kettlebell Swings (M-55#/F-35#)
12 Deadhang Pull Ups
For time.
Its "Helen" with a twist, NO KIPPING on the Pull Ups for this WOD...strict deadhang, old school military style. Andrew and Dan going head to head on the KBS.
05/04/2009
GOING GOING BACK BACK TO CALI CALI
The 2009 Southwest CrossFit Games Qualifier AKA Hell's Half Acre was held this weekend in Ft. Worth, TX. Over 140 athletes (from Texas, Missouri, Oklahoma, Arkansas, and Louisiana) competed but only 5 males and 5 females would move on to the CrossFit Games in California this summer. Vic Zachary (Bayou City CrossFit) crushed all 3 WODs and picked up one of the qualifying slots. Awesome job bro, now go do work SON!
05/01/2009
CAT SCRATCH FEVER
CF Houston Workout of the Day (WOD):
"Kettlebell Swing/Goblet Squat Ladder"
Do 1 KBS and 1 Goblet Squat the first minute, 2 of each the 2nd, 3 of each the 3rd, and so on until you are no longer able to complete the required reps in the allotted time.
Cooldown: Sprints
Its a FACE-OFF! Las Rucas on one side...
Los Dudes on the other...
