JournalArchive for November, 2009
“EIGHTIES”
November 30th, 2009 | Author: Jess
HAPPY 80TH BDAY KENNY! 
800M RUN
30 PULLUPS
40 PUSHUPS
50 SQUATS
3 ROUNDS FOR TIME
**MARK YOUR CALENDARS FOR THIS SATURDAY, DECEMBER 5TH!! COME SUPPORT CROSSFIGHT TESTING AND MASTER DIAZ’S 6TH DEGREE TESTING! YOU DONT WANT TO MISS IT! COLOR BELT TESTING STARTS AT NOON** (NO 1PM CROSSFIT CLASS ON THIS DAY, ONLY 10AM)
Master Diaz’s Agoge started a little early.. He is in the process of completing all 15 CrossFit HERO workouts before friday. He began on Sunday morning and as of now, he has completed Griff, Michael, Murph, Randy, Ryan, Mr. Joshua, and JT (along with the daily WODs). All very tough a$$ workouts!! His friday nite Agoge will be walking/running back 30 miles on a trail. He will be dropped off at 10:30pm and picked up at 8:30am Saturday morning. He has 10 hours to complete this (with lots of exercises along the way). He will be carrying a 35lb. ruck sack. This will have been a very tough and demanding week for him, so the least that anyone can do is come out and support him on his special day as he tests for his 6th degree black belt on Saturday afternoon. -Master Jess
Sunday – “Rest Day”??
November 29th, 2009 | Author: KOS
Very good letter! Please read and enjoy. It is a statement about this generations warriors, I could not have said it better myself.
On a lighter note…..
“I WANT TO RULE THE WORLD…MY 2 BUDDIES & ME”
November 28th, 2009 | Author: Jess
IN A TEAM OF 3 (OR 4) COMPLETE MAX REPS OF THE FOLLOWING 6 EXERCISES: 3 MINS AT EACH STATION THEN A 2 MIN. REST THEN ANOTHER 3 MINS AT EACH STATION
- TIRE FLIPS
- SLED DRAG
- DEAD-HANG PULLUPS
- GORILLA BAR PASSES
- VOLLEYBALL PASSES
- GOBLET SQUATS (40#)
* new meet a crossfitter on “meet a crossfitter” tab
“THANKSGIVING PURGE”
November 27th, 2009 | Author: Jess
400M RUN
5 PLYO PUSHUPS
10 SITUPS
20 LUNGES OR TUCK JUMPS
5 ROUNDS FOR TIME
**MARK YOUR CALENDARS FOR DEC. 5TH!!!! COME SUPPORT CROSSFIGHT TESTING AND MASTER DIAZ’S 6TH DEGREE TESTING!!! YOU DON’T WANT TO MISS IT!!
“TURKEY GONE BAD”
November 26th, 2009 | Author: Jess
IN A TEAM OF 4, COMPLETE MAX REPS OF THE FOLLOWING (ONLY 2 CAN WORK AT A TIME, 2 MINS AT EACH STATION): 2 ROUNDS
- GOBLET SQUATS (30/15#)
- TURKISH GET UPS (20/10#)
- FARMERS WALK (50/30#)
- CLUCK JUMPS
- TURKEY TROT / TIRE FLIPS
HAPPY THANKSGIVING FROM THE SPARTA STAFF!!!
*HAPPY BELATED BIRTHDAY TO BOBBY LAMB!*
“CRAZY LADY” AKA COZY
November 25th, 2009 | Author: Jess
15-14-13-12-11-10
SWINGS (40/25#)
MOUNTAIN CLIMBERS
SQUATS
BURPEES
DB PRESSES (40/25#)
200M RUN
FOR TIME
**HAPPY BIRTHDAY MAMA DIAZ!!!!!! HOPE YOU HAD A WONDERFUL DAY!**
FROM THE KOS…. MOM I NEVER SAY IT ENOUGH, BUT THANK YOU FOR EVERYTHING. I AM WHO I AM BECAUSE OF YOU! HAPPY BIRTHDAY
THANKSGIVING DAY SCHEDULE: 10:00AM CROSSFIT / 11:30AM CROSSFIGHT
HOPE TO SEE EVERYONE THERE FOR A GREAT TURKEY DAY WOD!
“CENTURION”
November 23rd, 2009 | Author: Jess
100 SQUATS
90 PUSHUPS
80 LUNGES
70 BACK EXTENSIONS
60 SITUPS
50 SWINGS (55/35#)
40 TUCK JUMPS
30 THRUSTERS (95/45#)
20 OVERHEAD SQUATS (95/45#)
10 TURKISH GET UPS (40/25#)
FOR TIME
**THANKSGIVING DAY SCHEDULE: 10AM CROSSFIT, 11:30AM CROSSFIGHT**
“Sparta Guard”!!!!!
November 22nd, 2009 | Author: KOS
The following is a tribute to those hardcores that made a 5 days, in a row, work week of tough ass workouts:
Week of 11-16 thru 11-20 ( this week kept some hardcores away due to Crossfight testing meeting and fire department schedule)
Week of 11-9 thru 11-13
Lolo Vickory also, Sorry Mark Dutton is a bad ass also!
“SPARTAN GOLF”
November 21st, 2009 | Author: Jess
WITH A TEAM OF 4: SCRAMBLE FORMAT, 1 PERSON WORKS AT A TIME, 1ST 4 COUNTS AS 1 POINT, EVERY OTHER ROUND IS A STROKE.. COMPLETE THE FOLLOWING:
120 DEADLIFTS (135#)
200 DIPS
120 PULLUPS
200 PUSHUPS
120 OVERHEAD SQUATS (75#)
200 KNEES TO ELBOWS
120 WALL BALLS
1,200 SINGLE ROPE JUMPS
