Great job to all the athletes who competed in the Garage Games over the weekend! You all did and outstanding job representing CrossFit Integrity and Charleston in general, as did Lowcountry CrossFit in Mount Pleasant. Congratulations to Chris Pace for finishing 3rd overall out of 55 competitors in the Advanced Mens Division! Keep an eye out for more pictures.
“Helen”
Run 400m
21 kettlebell swings (53lb/35lb)
12 pullups
Post time to comments
Athlete Profile: Colin Thomas
1. In general, what is your background?
I am from Berkeley, California originally. My family moved to the Northeast when I was young and I went to high school in Connecticut and college in upstate New York. I moved to Charleston in the spring of 2000 for work. I live in West Ashley with my wife Anita and my two children Hannah (19 months) and Finn (2 Months); I also have two dogs (Dante & Saba), it’s a full house!
2. Age, Occupation?
38, Project Manager, for a defense contracting company in Charleston.
3. How did you get to know about CrossFit and why did you start?
About a year ago a colleague of mine from San Diego, who is a former Navy SEAL, told me about it and he is in amazing shape, he and his co-workers do CrossFit daily and rave about it. Last summer I decided that as I was about to have a second child I needed to be in top shape for myself and for my children in order to be an “active Dad” and in general I wanted to dramatically improve my overall health, because I’ve been in poor shape for longer than I care to admit. So I looked up affiliates in Charleston and then West Ashley (where I live) and found CrossFit Integrity. I remember looking at the blog page and seeing a picture of someone’s bloodied hand over the logo board and thinking “this is going to be awesome”. My first WOD was ‘Tabata Something Else’ with Brooks (Dubose) and though I was pretty sure I was going to have to be hospitalized after about 1 round, everyone’s positive attitude and friendliness made me come back the next day, and the next day, and so on…
4. How has CrossFit changed your life, lifestyle, level of fitness?
Tremendously; from a purely physical perspective – I’ve dropped 40 pounds and almost 3 waist sizes and my body is constantly reshaping itself. entally, I’ve felt for years that I was resigned to being in poor shape for the rest of my life but CrossFit has completely 180-ed that thought process. I now see results daily and have made short and long term goals for myself that I’ve set out and achieved – which has rebuilt my confidence in other areas of my life. People constantly tell me how much better I look, etc. which further instills in me to push farther – and I have all of you to thank for it, especially the coaches who have had the patience to visually show me that I, in fact, was NOT getting low enough in my squats, heh. I am in better shape now than I have been in at least 20 years and I can see myself in due time getting into the shape I was during high school and college when I rowed (crew) competitively.
5. Name one goal and/or personal record you would like to accomplish through CrossFit?
Coach Nigel said that 80% of fitness is diet, so I’d have to say I need to get my, err, metabolic conditioning under control. But I’d also like to Rx every Board WOD.
6. Favorite CrossFit moment so far?
RXing Fran & Angie
7. What do you like most about CrossFit Integrity?
I’d have to say the positive community is my favorite aspect of CrossFit Integrity and it’s why I come back every day. Everyone is extremely supportive of everyone else’s goals and people congratulate each other sincerely when each of us achieves our individual goals – I wouldn’t trade that for anything.
8. Favorite WOD?
Fight Gone Bad and any WOD with rowing
9. Least favorite WOD?
I am not fond of running WODs
10. Favorite movement?
A tossup between Back Squats and Deadlifts
11. Least favorite movement?
Turkish Get-Ups
12. Favorite place to eat in Charleston?
Tough call – so many good ones to choose from. I really liked Marie Leveau’s but they closed down so I’d have to say Fat Hen on Johns Island is my favorite.
“DT”
5 rounds for time:
12 deadlift (155lb/105lb)
9 hang power clean (155lb/105lb)
6 push jerk (155lb/105lb)
Compare to 12/22/10
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Good luck to all of the CrossFit Integrity athletes who are competing in the Garage Games this weekend. Thanks for all the support from the rest of the CrossFit Integrity community! Keep an eye out on the Garage Games website for any results from competition.
For Time:
50 double-unders
25 burpee broad jumps
50 double-unders
25 kettlebell swings (53lb/35lb)
50 double-unders
25 box jumps (24in/19in)
Post time to comments
“Fractured Fran”
5 rounds of:
9 thrusters (95lb/65lb)
9 pullups
Post time to comments
The Olympic Lifting Seminar with Wilkes Weightlifting that we are hosting on April 18th has been added to CrossFit Headquarter’s Affiliate page. Check out the right-hand column towards the bottom. Be sure you register before it sells out!
Back Squats, 5-5-5 reps
then…. one set of 20 (using 70% of today’s 5-rep max)
Post loads to comments
Event Name : OLYMPIC WEIGHTLIFTING SEMINAR
Event Date : Sunday, April 18th, 2010, 9:00am-5:00pm
Cost: 157.00
CrossFit Integrity hosts Coach Chris Wilkes of CrossFit Chesapeake, along with sons Caine, Cody, and Coard, for a full day seminar covering the ins and out of the Snatch and the Clean & Jerk. Participants will learn the progressions of each lift and practice skills and drills to improve their lifts and workouts. Heavy emphasis will be placed on safety and technique. This seminar is very hands on….Come prepared to workout! See the Events page at the top-right for more details.
Cost of this seminar is $157. You may register via the PayPal to the right or on CrossFit Chesapeake’s Seminar page.
“I have known Coach Chris Wilkes for several years in the sport of Olympic style weightlifting. Chris has great knowledge of fundamentals, core development and technique progressions in the teaching of the snatch, clean, the jerk and all the fundamental exercises needed to become a proficient Olympic style weightlifter. Coach Wilkes has produced several national and international weightlifters and truly is an inspiration to our sport. I highly recommend anyone who has the chance be coached and or trained by Coach Chris Wilkes.” – Coach Mike Burgener
For time:
50 strict pullups
100 ring pushups
200 abmat situps
Partition however you see fit… i.e. 10 rounds of 5 pullups, 10 ring pushups, and 20 situps, or 5 rounds of 10 pullups, 20 ring pushups, and 40 situps….etc, etc..
Post time to comments
“Dirty Thirty”
For Time:
30 Double-Unders
30 Kettlebell Swings (53/35)
30 Wall Ball (20/10)
30 Box Jump (24″/19″)
30 SDHP (95/65)
30 Pullups
30 Med Ball Cleans (20/10)
30 Abmat Situps
30 Burpees
30 Double-Unders
Compare to 8/17/09
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Athlete Profile – Sue Neill
1. In general, what is your background?
I was born in Montreal, QC and enjoyed years of outdoor sports which included; figure skating, downhill skiing and horseback riding. I moved to Toronto after graduating from University, met my husband, had two boys (now 19 and 22) and then headed south to Charleston 7 years ago. I am a certified primary teacher and early childhood educator however, I am currently working in an admin position at an independent school.
2. Age, Occupation?
48, database manager for our fundraising/development department
3. How did you get to know about CrossFit and why did you start?
I learned of CrossFit from my director/co-worker, Matt. Matt was so enthusiastic about Crossfit that it was contagious. I had always held a gym membership, but they never really retained my interest, and I even found that personal training lost its luster after a while. CrossFit sounded high energy and challenging and like something that would give me that extra push to try to stay in decent shape…quick and dirty. I started because I was ready for something new, and I needed something to drive me forward with a Herculean shove.
4. How has CrossFit changed your life, lifestyle, level of fitness?
CrossFit has been an amazing addition to my life and has enhanced my life in many ways. I have more energy, I feel better physically and emotionally, and I know I am stronger and a bit less doughie. I am addicted to the rush that you get after you finish the workouts. My landmark moment came from being able to run the Cooper River Bridge in both directions without stopping. This was a huge accomplishment for me as I would never have thought that this was an attainable goal. I totally credit CrossFit and the coaches for what I was able to do. I am also starting to see some of the physical changes that come as rewards for this hard work…at 48 go figure! I never would have thought this was possible.
5. Name one goal and/or personal record you would like to accomplish through CrossFit?
I would like to be able to do a proper pull up, unassisted.
6. Favorite CrossFit moment so far?
Doing a Tabata as a whole class following the WOD.
7. What do you like most about CrossFit Integrity?
The other athletes, the coaches, and the philosophy.
8. Favorite WOD?
Fight Gone Bad
9. Least favorite WOD?
I don’t have one.
10. Favorite movement?
It would have to be squats of course!
11. Least favorite movement?
Handstands
12. Favorite place to eat in Charleston?
Pane e Vino on Warren
The Paleo/Zone Nutrition Seminar today has been postponed until Saturday, February 20th from 9:00am-12:00pm. You may pre-register for the seminar at $15/person until Saturday, February 13th. Look for more Paleo recipes three weeks from now! Regular scheduled gym hours this Saturday will proceed as normal.
4 rounds for time:
15 deadlift (185lb/115lb)
50 double-unders
Scale weight if needed. Post time and loads to comments.
