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Sunday, May 29, 2016 – Athlete Profile: Danielle Gilbert

2016 May 29
by bk

Athlete Profile:  Danielle Gilbert

DG33

1.  In general, what is your background?

I grew up in Indianapolis, IN, spent a lot of time outdoors, and was a natural athlete. I ran track in middle school and high school (1 mile, 2 mile, and discus), and I swam from when I was 8 years old into college (Ball State University). I moved to Charleston 20 years ago. I’ve swam on the masters swim team, ran some 5K’s, done a few triathlons and ocean swims, and did a marathon with Team In Training. I started out life as a natural athlete, found myself on the other side of that scale, and am making my way back to being the best athlete that I can be.

2.  Age, Occupation?

44, Architect

3.  How did you get to know about CrossFit and why did you start?

I first heard of Crossfit while talking with the person next to me on a flight (we were talking about the Paleo diet), and then I noticed the sign for CrossFit Integrity driving home from work. I started because I wanted more than a mainstream gym could offer. I was tired of the gyms where you’re surrounded by mirrors and scales and no one talks to each other. There are no mirrors at CrossFit, so the focus is on feeling your way into proper form and realizing/experiencing how strong you are physically and mentally. I wanted to improve my overall fitness in a more focused and effective way – so that I could face any physical fitness challenge. All of those mirrors made me focus on my size and how much weight I had gained. I was mad, because I remembered what a badass I used to be. I wanted to get back in touch with that, to let it/her surface again.

4.  How has CrossFit changed your life, lifestyle, level of fitness?

CrossFit has made me realize that my inner badass athlete hasn’t gone away. She’s still in there and, through Crossfit, is coming out. When I start my day off at the gym, my outlook on the day and life in general is improved. My attitude is, “I just did that WOD. I can do anything today. And, p.s., don’t mess with me.” I am definitely stronger and more fit than I was when I started. The biggest lesson I’m learning now is how crucial consistency is. I am inspired by watching my fellow athletes reach their goals because they keep showing up and giving their best effort – regardless of where they are on the fitness “scale”, so to speak. I know I can do the same.

5.  Name one (or more) fitness goal(s) and/or personal record(s) you would like to accomplish?

I’m about to turn 45, and I want to use the second half of my 40′s to get myself into prime weight, shape, and fitness. So by 50, I want to be able to do all of the standard movements: pushups, pull-ups, handstand push-ups, rope climbs, hell – even a muscle-up! My biggest goal by far is to be steadfast and consistent in my training. That, truly, is paramount.

6.  Favorite CrossFit moment so far?

I was just a few months into my membership. We were doing a team workout in pairs. It was rowing and box jump burpees, and it incredibly hot. I thought I was going to die. The other guys there had long since completed the workout in seemingly effortless fashion. When I finished, my teammate exclaimed, “You are a rock star! I’m serious. Those other guys don’t impress me. This comes easy to them. But you, you showed up and pushed through no matter what. And that is awesome!” It encouraged my spirit and my “inner badass” to not give up, to show up and give it my all.

7.  What do you like most about CrossFit Integrity?

The sense of community – people taking time to shake your hand and to get to know your name. Athletes and coaches cheer each other on – especially when they see someone struggling and needing help to push through. I love how the coaches meet you where you are skill/fitness-wise, that any workout can be tailored to each individual. I’ve especially benefited from the endurance program. Apparently, I’m really good at rowing! :)

8. Favorite movement?

Back squat

9.  Favorite WOD?

Anything with rowing :)

10. Favorite place to eat in Charleston?

I try to hit a new place every time, because Charleston has such an amazing selection. I do love Osaka though!

CrossFit Integrity, Charleston, SC

Friday, May 27, 2016

2016 May 26
by bk

CrossFit Games Open WOD 15.4

Rx

AMRAP in 8 minutes:
3 handstand pushups
3 cleans (185lb/125lb)
6 handstand pushups
3 cleans (185lb/125lb)
9 handstand pushups
3 cleans (185lb/125lb)
12 handstand pushups
6 cleans (185lb/125lb)
15 handstand pushups
6 cleans (185lb/125lb)
18 handstand pushups
6 cleans (185lb/125lb)
21 handstand pushups
9 cleans (185lb/125lb)
Etc., adding 3 reps to the handstand pushup each round, and 3 reps to the clean every 3 rounds.

Modified

AMRAP in 8 minutes:
10 push press (95lb/65lb)
10 cleans (115lb/75lb)

View workout standards and scorecard HERE (Rx and Modified)

Compare to 3/23/15
Compare to 3/20/15

Rest 5 minutes, then….

For time:
Run 1400m (3 times around the buildings)

Core Development:
50 weighted abmat situps

Additional work (optional):

Gymnastics:
ring support hold (top), 3 sets of 15-20 seconds
ring support hold (bottom), 3 sets of 14-20 seconds
handstand hold, 4 sets of 45 seconds

Endurance:
Row 1000m
rest 4 minutes
Row 1250m
rest 4 minutes
Row 1500m

Accessory:
lat pulldown, 4 sets of 10
one-arm dumbbell row, 4 sets of 10 (each arm)
high row (using rope, cable crossover machine), 3 sets of 15
tricep kick backs (cable crossover machine), 3 sets of 10 (each arm)
overhead dumbbell tricep extension, 3 sets of 10
barbell curl, 3 sets of 12
hammer curl (using rope, cable crossover machine), 4 sets of 10
one arm dumbbell preacher curl, 3 sets of 10 (each arm)

Post reps to comments

CrossFit Integrity, Charleston, SC

Thursday, May 26, 2016

2016 May 25
by bk

Front Squat, take 20 minutes to find a 10-rep max

Compare to 4/11/16

then….

3 rounds for time:
Airdyne, 25 calories
75 double-unders

Core Development:
50 GHD situps

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 25, 2016

2016 May 24
by bk

7:00pm Weightlifting Class Movement – Power Clean

AMRAP in 17 minutes: (in teams of 2, with one person working at a time)
2 muscle-ups
5 deadlift (275lb/185lb)
5 shoulder-to-overhead (165lb/110lb)
2 rope climbs (15ft)
4 muscle-ups
10 deadlift (275lb/185lb)
10 shoulder-to-overhead (165lb/110lb)
4 rope climbs (15ft)
6 muscle-ups
15 deadlift (275lb/185lb)
15 shoulder-to-overhead (165lb/110lb)
6 rope climbs (15ft)
8 muscle-ups
20 deadlift (275lb/185lb)
20 shoulder-to-overhead (165lb/110lb)
8 rope climbs (15ft)
3 rounds of:
10 muscle-ups
25 deadlift (275lb/185lb)
25 shoulder-to-overhead (165lb/110lb)
10 rope climbs (15ft)
….etc….

-sub burpee jumping pullup for muscle-up
-modify as needed

Core Development:
4 sets of:
plank hold, 45 seconds
20 hollow body rock

Additional work (optional):

snatch balance, 3 sets of 3, 2 sets of 2
power snatch, 5 sets of 3
snatch high pull, 5 sets of 3

Endurance:
4 sets of
Row 300m
Airdyne 20 calories
-rest 3 minutes between sets

Accessory:
1-arm overhead dumbell carry, 3 sets of 75 seconds (each arm)
landmine row, 5 sets of 5 (pause 3 seconds at top)
skull crushers, 4 sets of 10
1-arm tricep kickbacks (using cable, cable crossover machine), 3 sets of 12 (each arm)

Post team name and total reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 24, 2016

2016 May 23
by bk

We will be performing “Murph” on Memorial Day (Monday, May 30th at 9:00am)!  There will be an option to modify the workout or do the workout as a team.  We will be having a cookout/grill out immediately following the workout (10:30ish).  Venison burgers will be provided (there will be some beef burgers available), please bring a side dish, drink, or dessert to share.

murph

For time: (time cap: 30 minutes)
Run 400m (buy-in)
7 rounds of:
12 pullups
16 pushups
12 air squats
16 abmat situps

-the workout begins with a 400m run
-all athletes will run 400m at every 6 minute interval
-may start 400m run out the front or back door
-continue where left off after each run

Additional work (optional):

5 sets:
1 hang snatch (above knees)
1 hang snatch (below knees)
1 snatch

5 sets:
2 push press
1 push jerk

Gymnastics:
Ring Support Hold (top), 4 sets of 10-20 seconds
Ring Support Hold (bottom), 4 sets of 10-20 seconds

Accessory:
frog kicks, 4 sets of 15
glute kick backs, 3 sets of 15 (each leg)
lat pulldown (behind the neck), 4 sets of 10
high row (using rope, cable crossover machine), 4 sets of 12
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)

Post time to comments

CrossFit Integrity, Charleston, SC

Monday, May 23, 2016

2016 May 22
by bk

Please join me in congratulating Coach Courtney as our gym manager!

cm11

Back Squat, take 15-20 minutes to find a 10-rep max

Compare to 4/6/16

Weighted Strict Pullups, 7 sets of 1-3 reps, using 50% of your 1RM

OR

12-15 minutes of pullup work:
-pullup negatives, accumulate 5-10 reps
-lat pulldowns, 4 sets of 10 reps
-high row (using ropes, cable crossover machine), 4 sets of 10 reps
-chin-over-the bar holds, 4-6 sets of 5-15 seconds
-dead hang, 5-8 sets of 20-30 seconds
-ring rows, 5 sets of 5-10 reps (option: lower rings/feet on box)

then….

AMRAP in 13 minutes:
9 thrusters (95lb/65lb)
7 sumo deadlift high pull (95lb/65lb)
5 box jumps (30in/24in)

Core Development:
40 hollow body rock
40 arch body rock
30 tuck crunch
20 hollow body rock
20 arch body rock
15 tuck crunch

Additional Work: (Optional)

drop snatch, 3 sets of 5
snatch, 5 sets of 3
clean and jerk, 5 sets of 3

Gymnastics:
weighted ring dips, 5 sets of 3-7
dead hang (from pullup bar), 7 sets of 20-30 seconds
bridge holds (20 or 24 inch box), 5 sets of 30 seconds

Accessory:
1-arm dumbbell row (heavy), 4 sets of 6 (each arm)
seated dumbbell press, 4 sets of 10
front dumbbell raise (alternating), 4 sets of 8 (each arm)
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
W’s, 3 sets of 15
butterflies, 3 sets of 15
hammer curls (using rope, cable crossover machine), 4 sets of 12

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, May 20, 2016

2016 May 19
by bk

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and SWAT.

RJ1
Team “RJ”

Five rounds for time: (teams of two)
Run 800 meters
5 rope climb, 15ft
50 pushups

-for the 800m run… one person runs the first 400m, the other runs the second 400m
-one person working at a time on the rope climbs and pushups
-sub rope pulls to stand from ground, 1:1

Compare to 4/29/14

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, May 19, 2016

2016 May 18
by bk

Shoulder Press
-take 95% of your 1-rep max
-1 set of 5, using 75% of 95% of 1RM
-1 set of 3, using 85% of 95% of 1RM
-1 set of max reps (AMRAP, not to exceed 20 reps), using 95% of 95% of 1RM

Front Squat
-1 set of 8, using 80% of 10RM
-1 set of 8, using 75% of 10RM
-1 set of max reps (not to exceed 20 reps) at 70% of 10RM

Strict Pullups, 3 sets of max reps

then….

For 7 minutes
5-10-15-20-etc….
wallball (20lb/14lb)
burpees

Core Development:
50 GHD hip extensions
25 arch body rock

Additional Work: (Optional)

5 sets of:
1 hang clean high pull (mid-thigh)
2 hang clean (mid-thigh)

split jerk, 5 sets of 3

Endurance:
3 sets of:
Row 1200m
-rest 4 minute between sets

Accessory:
1-arm dumbbell row, 4 sets of 12
dumbbell pullover, 4 sets of 10
lateral dumbbell raise (alternating), 4 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
high row, (crossover symmetry), 2 sets of 10, pause 3 seconds
butterflies, 3 sets of 15

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 18, 2016

2016 May 17
by bk

7:00pm Weightlifting Class Movement – Heaving Snatch Balance / Snatch Balance

47747

Alternating EMOM for 18 minutes:
-airdyne, max calories in 25 seconds
-hang clean (135lb/95lb), max reps in 25 seconds
-ring dips, max reps in 25 seconds (substitute ring pushups or pushups)

Keep track of reps per movement

Rest 4 minutes, then….

For time:
Run 1400m (3 times around the buildings)

Core Development:
3 sets:
20 side plank rotations
15 flutter kicks (4 count)
10 tuck crunch

Additional Work (Optional)

drop snatch, 4 sets of 5
muscle snatch, 3 sets of 3, 2 sets of 2
snatch high pull, 5 sets of 3

Accessory:
shoulder taps (chest facing wall), 3-5 sets of 12 (each arm)…. modify to box, if needed
Y’s, 3 sets of 15 (light)
front dumbbell raise (alternating), 4 sets of 10 (each arm)
one-arm dumbbell high pull, 3 sets of 12 (each arm)
barbell curl, 4 sets of 10
tricep pushdown (rope, using cable crossover machine), 4 sets of 10
tricep kick backs, 3 sets of 12 (each arm)

Post reps per movement to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 17, 2016

2016 May 16
by bk

65665

Deadlift
-take 95% of your 1-rep max
-1 set of 5, using 75% of 95% of 1RM
-1 set of 3, using 85% of 95% of 1RM
-1 set of max reps (AMRAP, not to exceed 20 reps), using 95% of 95% of 1RM

then….

For time: (time cap: 20 minutes)
Airdyne, 60 calories
30 toes-to-bar
Row, 60 calories
30 toes-to-bar
60 alternating one-arm dumbbell snatch (65lb/45lb)

Core Development:
100 hollow body rock

Additional work (optional):

5 sets of:
2 hang snatch high pull (mid-thigh)
1 hang snatch (mid-thigh)

5 sets of:
2 power clean
1 push jerk

Accessory:
fire hydrants, 3 sets of 15 (each leg)
glute kick backs, 3 sets of 20 (each leg)
low row (lat pulldown machine), 4 sets of 12
archer (crossover symmetry), 3 sets of 16 (8 each side)
ATYT (crossover symmetry), 2 sets of 8
50/50 (crossover symmetry), 2 sets of 8
1-arm overhead tricep extension, 3 sets of 12 (each arm)
tricep pushdown (using rope, cable crossover machine), 4 sets of 10
waiter carry, 3 sets of 60 meters (each arm)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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