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Friday, August 22, 2014

2014 August 21
by bk

Happy 32nd Birthday to Coach Vanny and everyone else with birthday’s today and this week!

m

AMRAP in 22 minutes: (in teams of two, alternating rounds)
1 rope climb (15ft ascent)
2 ground-to-overhead (185lb/125lb)

-every 3:20, each team will stop where they are at in the round and perform 32 burpees (one person working at a time)
-after the 32 burpees are complete, the round will be picked up where left off
-one round is one team member completing the three reps (one rope climb and two ground-to-overhead)
-modify as needed

Post rounds and reps to comments

CrossFit Integrity, Charleston, SC

Thursday, August 21, 2014

2014 August 21
by bk

plank

For time:
Row 1000m
100 abmat situps
100 wallball (20lb/14lb)

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, August 20, 2014

2014 August 20
by bk

33

Take 15 minutes to work on muscle-up

then….

AMRAP in 9 minutes:
1-2-3-4-5-6-7-etc….
muscle-ups
burpee box jump overs (30in/24in)

*modify as needed

Post reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, August 19, 2014

2014 August 19
by bk

LL

Hang Clean, 2-2-2-2-2-2-2 reps

then….

AMRAP in 5 minutes:
7 front squat (155lb/105lb)
21 double-unders

Core Development:
30 GHD hip extensions

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, August 18, 2015

2014 August 17
by bk

99

4rounds for time: (in teams of two)
Run 800m (each person runs a 400m)
30 kettlebell swing (70lb/53lb)
30 pullups

*for the 800m run, athletes will split up into 400m (each) per round
*one person working on the kbs and pullups at a time

Core Development:
50 hollow body rock

Post time to comments

CrossFit Integrity, Charleston, SC

Sunday, August 17, 2014 – Athlete Profile: Arne Bollens

2014 August 17
by bk

Athlete Profile: Arne Bollens

AB

1. In general, what is your background?

I’m from Berlin, Germany and an internship with Mercedes Benz brought me to the wonderful city of Charleston. I’m spending the whole summer here in the states and enjoy the sweet southern life. I sadly need to leave Charleston by the end of August to start writing my master thesis.  Back home in Berlin I’m still a student in my final year of my masters. I’m playing field hockey which in Europe is also a guys sport since I was little and I still play competitive on a club team.

2. Age, Occupation?

29, Student (Aviation Technic & Aviation Management)

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

I first heard about it a year ago from my girlfriend’s brother. It was pretty new in Germany and I went to one of those intro classes. I thought it was great but could not start because of the ongoing field hockey season. So I decided to start it when I came over to the states.  I found CFI online and just tried the Saturday morning intro class and started right a way the next Tuesday with my first fundamental class.

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

Even after 4 month of doing CrossFit I can say it had a big impact on my life. Although I always played competitive sports CrossFit is the first one I mostly do on my own. I think I can take a lot of lessons I learned by doing CrossFit to my daily life and future job. It helped me to get a different view on problems, tasks and person. And of course I changed the level of fitness. I’m able to do much more than just run a lot.

5. Name one goal and/or personal record you would like to accomplish through CrossFit?

I already accomplished one goal this week, by working out with my girlfriend. But I just want to keep on doing CrossFit back home and want to keep on improving my skills.

6. Favorite CrossFit moment so far?

Seeing myself improving from week to week.

7. What do you like most about CrossFit Integrity?

Oh, you guys are just awesome. From the first day I stepped into the gym I felt welcome. I love the spirit which is inside CFI and all the people who keep this spirit alive!

It’s going to be hard to find one which can keep it up with CFI in Germany.

8. Favorite WOD?

I loved the conditioning WOD during the 8 week strength program

9. Least favorite WOD?

Fran on Monday definitely wasn’t my favorite

10. Favorite movement?

Back Squats

11. Least favorite movement?

Strict Pull Ups

12. Favorite place to eat in Charleston?

Tough question! There is a lot of good food around!  I have 2 weeks left to make my finale decision! I let you know!

Due to the fact I need to leave CFI soon I want to thank every single one who supported me during my stay and starting CrossFit.

CrossFit Integrity, Charleston, SC

Friday, August 15, 2014

2014 August 15
by bk

K

For time:
Run 400m
25 ring dips
25 air squats
Run 400m
20 ring dips
50 air squats
Run 400m
15 ring dips
75 air squats
Run 400m

*sub box dips or pushups for ring dips

Core Development:
Plank Hold for 30 seconds, rest 30 seconds
Plank Hold for 45 seconds, rest 45 seconds
Plank Hold for 60 seconds, rest 60 seconds
Plank Hold for 75 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, August 14, 2014

2014 August 13
by bk

watermelon

Back Squat, 5-5-5-5-5 reps

then….

4 rounds for time:
9 strict pullups
12 dumbbell push press (45lb/25lb)

Core Development:
20-15-10
hollow body rock
tuck crunch
arch body rock

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, August 13, 2014

2014 August 12
by bk

77

In 15 minutes:
Run 800m
45 pushups
30 toes-to-bar
Max reps in the remaining time:
3-6-9-12-15-18-etc….
hang clean (135lb/95lb)
box jumps (24in/20in)

Post reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, August 12, 2014

2014 August 11
by bk

M1

Snatch Balance, 3-3-3-3-3 reps

then….

3 rounds of:
Max rep burpees in 15 seconds
Rest 45 seconds
max rep burpees in 30 seconds
rest 30 seconds
max rep burpees in 45 seconds
rest 15 seconds

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC