FEBRUARY 2015
02/26/2015
15.1
CFS WOD - FRIDAY 27FEB2014
OPEN WORKOUT 15.1: 9 MINUTE AMRAP (0:00 - 9:00): 15 TOES-2-BAR 10 DEADLIFTS (115#/75#) 5 SNATCHES (115#/75#)
OPEN WORKOUT 15.1A: 6 MINUTE AMRAP (9:00 - 15:00): 1 REP MAX CLEAN & JERK
Posted on 02/26/2015 at 10:16 PM | Permalink | Comments (0)
CFS CROSSFIT GAMES OPEN RULES/REGULATIONS
Here are a few rules/regulations to keep things in check over the next 5 weeks:
1. If you aren't signed up for the Open, you still have time! Do it here (https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games). Do it now...we'll wait...
2. If you are already signed up, make sure you have selected CrossFit Spartanburg as your affiliate AND team.
3. Complete all 5 workouts! You have until Monday night at 8PM every week to get your score in.
4. When you enter your score, make sure you select the JUDGE (not counter) that administered your workout (more on that below).
5. REGIONAL LEVEL ATHLETES...make sure you have at least 3 recording devices with sufficient memory to video your workouts. Ask Marty how much it sucks to have to re-do a workout because a video device failed...
6. A JUDGE (listed below) must be present for you to complete your workout and have a valid score: Tal, Austin, Joel, Mark F, Maggie, Marty, Jamie M, Curtis, Kat, Emily B, Stacie, Kara, Megan B, Bennett, Elizabeth R, Justin L, Nate, Nicki, Josh V, Asa, Ali, Amanda W and Jared S. We've got 23 of them...shouldn't be an issue.
7. YOUR OPEN WORKOUT MUST BE COMPLETED DURING NORMAL CLASS HOURS (no exceptions) with a JUDGE present.
8. NO OPEN WORKOUTS WILL BE COMPLETED ON MONDAY...NO EXCEPTIONS...DON'T TEST IT. You've got 3 days and a total of 13 hours to get it done. We're not disturbing the regular Monday classes for a workout that should be done during the weekend. If you are going to be out of town, let Tal know WELL (call him now) in advance.
9. Judge = has passed the online judges course and will verify all score for athletes under their watch for a particular workout. Counter = no judges course required, but must be able to count and have a solid understanding of ROM...every athlete will have a counter. Judges may have a group of athletes and will enforce ROM standards like gangsters.
10. Non-CFS athletes who will be performing an Open workout at CFS will be charged a $15 fee per workout. Please contact Tal (864-345-3589) in advance.
IN HOUSE COMPETITION: 1. Teams have been divided and we will take the Top 3 male scores and Top 3 females scores from each team on each workout to create the team score. Teams will be scored as teams are always scored in the Open.
2. Athletes are not required to workout during their "team hours". EXAMPLE: Tal is on the 5/6AM Team...he can do the workout whenever fits his schedule on Friday (as long as its during the normal class hours...see above) and still have it count towards his assigned team.
3. Some athletes have been marked with a red dot...teams will only be able to use their scores TWICE during the Open. Captains and Coaches must make a decision as to who's score they are going to use by 8PM Monday night.
GET YOUR MIND RIGHT...ITS GO TIME.
Posted on 02/26/2015 at 06:30 PM | Permalink | Comments (0)
LACTOSE INTOLERANT
CFS WOD - THURSDAY 26FEB2015
OLY: CLEAN & JERK 1 HOVER CLEAN + 1 CLEAN & JERK @ 90% EVERY 2:30 X5 *HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND
METCON: 2 ROUNDS OF "CINDY" 5 CLEAN & JERKS (115#/85#) 1 MINUTE REST X4 *CINDY = 5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS
Posted on 02/26/2015 at 05:51 PM | Permalink | Comments (0)
02/24/2015
BEAT FEET
CFS WOD - WEDNESDAY 25FEB2015
SKILL: MUSCLE UPS (WEEK 2) 15:00 MUSCLE UP WORK BEGINNERS: BANDS/BOX/RING DIPS ADVANCED: BAR OR RING MUSCLE UPS COMPETITION: ALTERNATING EMOM OF BAR MUSCLE UPS AND RING MUSCLE UPS
METCON: 21 BOX JUMPS (24"/20") 14 TOES-2-BAR X3 *10 MINUTE TIME CAP
Posted on 02/24/2015 at 08:48 PM | Permalink | Comments (0)
02/23/2015
A KNIGHTS TALE
CFS WOD - TUESDAY 24FEB2015
STRENGTH: BACK SQUATS 20:00 RUNNING CLOCK 1 X 1 1/4 BACK SQUATS + 1 BACK SQUATS @ 50%, 60%, 70% AND 80% EVERY 1:30 *USE REMAINING TIME TO ESTABLISH NEW 1RM BACK SQUAT
METCON: 7 MINUTE AMRAP: 7 DEADLIFTS (155#/105#) 7 HANDSTAND PUSH UPS 7 WALKING LUNGE STEPS (7 EACH LEG...14 TOTAL)
Posted on 02/23/2015 at 10:04 PM | Permalink | Comments (0)
02/22/2015
END OF THE DAY
CFS WOD - MONDAY 23FEB2015
OLY: SNATCH 20:00 RUNNING CLOCK 1 SNATCH DEADLIFT + 1 SNATCH PULL + 1 SNATCH + 1 OVERHEAD SQUAT @ 50%, 60%, 70% AND 80% EVERY 2 MINUTES *USE THE REMAINING TIME TO ESTABLISH NEW 1RM SNATCH
METCON: 20 BURPEES 40 KETTLEBELL SWINGS (55#/35#) 60 WALL BALLS (20#/14#) 80 DOUBLE UNDERS *10 MINUTE TIME CAP
Posted on 02/22/2015 at 06:43 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
ALL CLASSES WILL GO AS SCHEDULED THIS WEEK.
Posted on 02/22/2015 at 06:39 PM | Permalink | Comments (0)
02/19/2015
BOSTON BEND
CFS WOD - FRIDAY 20FEB2015
COMPETITION SIMULATION DAY: 0:00 – 5:00 AMRAP: 3-6-9-12... SQUAT SNATCH (95#/65#) BOX JUMP OVER (24"/20")
5:00 - 8:00 REST
8:00 – 21:00 ESTABLISH 3RM BACK SQUAT
21:00 – 24:00 REST
24:00 – 29:00 AMRAP: 30 SIT UPS 30 SHOULDER-2-OVERHEAD (75#/55#) 30 PULL UPS
29:00 - 32:00 REST
32:00 - 35:00 AMRAP: BAR-FACING BURPEES *SCORE = AMRAP TOTAL REPS + 3RM LOAD
Posted on 02/19/2015 at 08:17 PM | Permalink | Comments (0)
02/18/2015
GAS LOGS
CFS WOD - THURSDAY 19FEB2015
OLY: CLEAN & JERK 1 HOVER CLEAN + 1 CLEAN & JERK @ 85% EVERY 3:00 X5 *HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND
METCON: 21-15-9 DEADLIFTS (185#/135#) THRUSTERS (95#/65#) *1 BAR PER ATHLETE **10 MINUTE TIME CAP
Posted on 02/18/2015 at 10:15 PM | Permalink | Comments (0)
02/17/2015
BOYD CROWDER
CFS WOD - WEDNESDAY 17FEB2015
SKILL: MUSCLE UPS (WEEK 1) 15:00 MUSCLE UP WORK BEGINNERS: BANDS/BOX/RING DIPS ADVANCED: BAR OR RING MUSCLE UPS COMPETITION: ALTERNATING EMOM OF BAR MUSCLE UPS AND RING MUSCLE UPS
METCON: 50 HANDSTAND PUSH UPS (100 HR PUSH UPS) *5 BURPEES EVERY 2 MINUTES **BEGIN WORKOUT WITH BURPEES ***10 MINUTE TIME CAP
02/17/2015
ROCK SALT
CFS WOD - TUESDAY 17FEB2015
STRENGTH: SQUATS 1 X 1 1/4 BACK SQUATS + 1 BACK SQUATS @ 80% EVERY 2:30 MINUTES X5
METCON: OPEN WOD 11.5 20 MINUTE AMRAP: 5 POWER CLEANS (145#/100#) 10 TOES-2-BAR 15 WALL BALLS (20#/14#)
Posted on 02/17/2015 at 06:57 AM | Permalink | Comments (0)
02/16/2015
TUESDAY MORNING CLASSES CANCELLED
All Tuesday morning classes have been cancelled. The roads are slicker than owl sh*t...we'll get back at it starting with the nooner tomorrow. Be safe.
Posted on 02/16/2015 at 07:29 PM | Permalink | Comments (0)
MONDAY AFTERNOON CLASSES CANCELLED
All afternoon classes are cancelled for today (Monday). Get a workout in at home...Burpees and Air Squats require no equipment and minimal space. Be safe and keep an eye on the site and facebook for updates on tomorrow.
Posted on 02/16/2015 at 03:07 PM | Permalink | Comments (0)
02/15/2015
TOM RATHMAN
CFS WOD - MONDAY 16FEB2015
OLY: SNATCH 1 SNATCH DEADLIFTS + 1 SNATCH PULLS + 1 SNATCH + 1 OVERHEAD SQUAT @ 90% EVERY 3:00 X5 *SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL
METCON: 25 CALORIE ROW 50 KETTLEBELL SNATCHES (55#/35#) 75 DOUBLE UNDERS *10 MINUTE TIME CAP
Posted on 02/15/2015 at 05:35 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.
KEEP AN EYE ON THE SITE AND FACEBOOK FOR SNOW/ICE CANCELLATION UPDATES.
Posted on 02/15/2015 at 05:31 PM | Permalink | Comments (0)
02/13/2015
UPDATED WEEKEND SCHEDULE
THERE WILL BE NO OPEN GYM SATURDAY MORNING. TEAM CFS WILL BE DOWN IN GREENVILLE AT THE DYNAMIC DUO COMPETITION (DISTINCT CROSSFIT) AND UP IN GREENSBORO, NC FOR CUPID'S REVENGE. BRAVE THE COLD AND COME ON OUT...AIN'T NUTHIN' LIKE GETTIN' A LITTLE ROWDY IN THE CROWDY WITH A TOBOGGAN ON.
SUNDAY OPEN GYM WILL GO AS NORMAL.
Posted on 02/13/2015 at 08:01 PM | Permalink | Comments (0)
02/12/2015
ESTATES IN ENGLAND
CFS WOD - FRIDAY 13FEB2015
COMPETITION SIMULATION DAY: 0:00 – 3:00 AMRAP: 7 DEADLIFTS (185#/125#) 7 BOX JUMPS (24"/20")
3:00 - 6:00 REST
6:00 – 9:00 AMRAP: 7 OVERHEADS SQUATS (95#/65#) 7 PULL UPS
9:00 – 12:00 REST
12:00 – 25:00 ESTABLISH NEW 3RM FRONT SQUAT
25:00 - 28:00 REST
28:00 - 31:00 AMRAP: 7 OVERHEAD SQUATS (95#/65#) 7 PULL UPS
31:00 - 34:00 REST
34:00 - 37:00 7 DEADLIFTS (185#/125#) 7 BOX JUMPS (24"/20") *SCORE = AMRAP TOTAL REPS + 3RM LOAD
Posted on 02/12/2015 at 03:18 PM | Permalink | Comments (0)
02/11/2015
BETTER CALL SAUL
CFS WOD - THURSDAY 12FEB2015
OLY: CLEAN & JERK 1 HOVER CLEAN + 1 CLEAN & JERK @ 75% EVERY 3:00 X5 *HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND
METCON: 5 MINUTE AMRAP: 5 CLEAN & JERKS (95#/65#) 5 BAR-FACING BURPEES *SCORE TOTAL REPS COMPLETED
Posted on 02/11/2015 at 10:22 PM | Permalink | Comments (0)
02/10/2015
WILLY WONKA
CFS WOD - WEDNESDAY 11FEB2015
SKILL: DOUBLE UNDERS (FINAL WEEK) 15:00 DOUBLE UNDER WORK BEGINNERS: 100 DOUBLE UNDERS (FOR TIME) ADVANCED: 200 DOUBLE UNDERS (FOR TIME) COMPETITION: 300 DOUBLE UNDERS (FOR TIME) *SCORE TIME OR REPS COMPLETED **IF ATHLETE FINISHED THEIR DOUBLE UNDER REPS IN UNDER 5 MINUTE LAST WEEK THEY SHOULD ADVANCE ONE LEVEL
METCON: 400M RUN 25 KETTLEBELL SWINGS (55#/35#) 25 WALL BALLS (20#/14#) 25 KETTLEBELL SWINGS 400M RUN 25 WALL BALLS 25 KETTLEBELL SWINGS 25 WALL BALLS 400M RUN *20 MINUTE TIME CAP
Posted on 02/10/2015 at 07:40 PM | Permalink | Comments (0)
02/09/2015
JUST WATCH
CFS WOD - TUESDAY 10FEB2015
STRENGTH: SQUATS 1 X 1 1/4 BACK SQUATS + 2 BACK SQUATS @ 75% EVERY 3 MINUTES X5
METCON: 9 HANDSTAND PUSH UPS 12 TOES-2-BAR 15 WALKING LUNGES (EACH LEG...30 TOTAL) X4 *12 MINUTE TIME CAP
02/08/2015
STUFFED PEPPERS
CFS WOD - MONDAY 9FEB2015
OLY: SNATCH 2 SNATCH DEADLIFTS + 1 SNATCH PULLS + 1 SNATCH + 1 OVERHEAD SQUAT @ 85% EVERY 3:00 X5 *SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL
METCON: 8 DEADLIFTS (115#/85#) 7 CLEANS (115#/85#) 6 SNATCHES (115#/85#) 8 PULL UPS 7 CHEST-2-BAR PULL UPS 6 BAR MUSCLE UPS 6 DEADLIFTS 5 CLEANS 4 SNATCHES 6 PULL UPS 5 CHEST-2-BAR PULL UPS 4 BAR MUSCLE UPS 4 DEADLIFTS 3 CLEANS 2 SNATCHES 4 PULL UPS 3 CHEST-2-BAR PULL UPS 2 BAR MUSCLE UPS
Posted on 02/08/2015 at 08:23 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.
THERE WILL NOT BE AN OPEN GYM SESSION ON SATURDAY DUE TO MULTIPLE COMPETITIONS AND VALENTINE'S DAY.
Posted on 02/08/2015 at 08:18 PM | Permalink | Comments (0)
02/06/2015
UPDATED WEEKEND SCHEDULE
MODIFIED WEEKEND GYM HOURS SATURDAY: INDOC CLASS 8-10AM OPEN GYM 11AM-NOON
SUNDAY: INDOC CLASS 2-4PM OPEN GYM 4-5PM
Posted on 02/06/2015 at 09:04 PM | Permalink | Comments (0)
02/05/2015
MOVE IN CREW
CFS WOD - FRIDAY 6FEB2015
COMPETITION SIMULATION DAY: 0:00 – 8:00 AMRAP: 15 WALL BALLS (20#/14#) 15 POWER SNATCHES (75#/55#)
8:00 - 12:00 REST
12:00 – 25:00 FIND 3RM OVERHEAD SQUAT
25:00 – 29:00 REST
29:00 – 35:00 AMRAP: 9 PUSH UPS (HR) 7 FRONT SQUATS (95#/65#) 5 SHOULDER-2-OVERHEAD (95#/65#) *SCORE = AMRAP REPS + OHS LOAD
Posted on 02/05/2015 at 10:42 PM | Permalink | Comments (0)
02/04/2015
TWENTY ONE
CFS WOD - THURSDAY 5FEB2015
OLY: CLEAN & JERK 2 HOVER CLEANS + 1 JERK @ 75% EVERY 3:00 X5 *HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND
METCON: "DEATH BY HANG CLEANS (135#/95#)" *WITH A RUNNING CLOCK PERFORM 1 HANG CLEAN THE 1ST MINUTE, 2 HANG CLEANS THE 2ND MINUTE, 3 HANG CLEANS THE 3RD MINUTE...ETC...ATHLETE CONTINUES TO WORK UNTIL UNABLE TO COMPLETE ALL OF THE REQUIRED REPS IN THE MINUTE. SCORE ROUNDS + REPS.
Posted on 02/04/2015 at 09:14 PM | Permalink | Comments (0)
02/03/2015
BANANA SLUG
CFS WOD - WEDNESDAY 4FEB2015
SKILL: DOUBLE UNDERS (WEEK 3) 15:00 DOUBLE UNDER WORK BEGINNERS: 100 DOUBLE UNDERS (FOR TIME) ADVANCED: 200 DOUBLE UNDERS (FOR TIME) COMPETITION: 300 DOUBLE UNDERS (FOR TIME) *SCORE TIME OR REPS COMPLETED **IF ATHLETE FINISHED THEIR DOUBLE UNDER REPS IN UNDER 5 MINUTE LAST WEEK THEY SHOULD ADVANCE ONE LEVEL
METCON: BUY IN: 400M RUN 50 TOES-2-BAR 50 HANDSTAND PUSH UPS *PARTITION T-2-B AND HSPU AS NEEDED
Posted on 02/03/2015 at 10:40 PM | Permalink | Comments (0)
02/02/2015
EAT THE SOAP
CFS WOD - TUESDAY 3FEB2015
STRENGTH: SQUATS 2 X 1 1/4 BACK SQUATS + 3 BACK SQUATS @ 70% EVERY 3 MINUTES X5
METCON: 25 DEADLIFTS (185#/125#) 40 PULL UPS 25 BAR-FACING BURPEES
Posted on 02/02/2015 at 10:22 PM | Permalink | Comments (0)
02/01/2015
CRUST IS INCOMPLETE
CFS WOD - MONDAY 2FEB2015
OLY: SNATCH 2 SNATCH DEADLIFTS + 2 SNATCH PULLS + 1 SNATCH + 2 OVERHEAD SQUATS @ 80% EVERY 3:00 X5 *SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL
METCON: 21-18-15-12-9-6-3 THRUSTERS (75#/55#) BOX JUMPS (24"/20") *25 MINUTE TIME CAP
Posted on 02/01/2015 at 04:52 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.