Tuesday and Thursday morning classes have changed from 7:00am-8:00am to 6:00am-7:00am. All morning classes now start at 6:00am! See “Hours” page for all class times.
For time:
21-15-9
burpees
power cleans (115lb/75lb)
Rest 5 mins…. then
Back Squat, 3-3-3 reps
Post time and loads to comments
Congratulations to Chris P. and Nigel K. for placing 11th and 19th overall in the North Carolina/South Carolina CrossFit Sectional Qualifiers this past weekend. Job well done guys! WOD and overall results can be viewed HERE.
“Fran”
21-15-9
thrusters (95lb/65lb)
pullups
Compare to 12/7/09. Post time to comments
Athlete Profile: Sarah Frederick
1. In general, what is your background?
I grew up outside of Pittsburgh in Apollo, Pennsylvania. I played a variety of sports growing up, mainly basketball. After graduating from Penn State I headed to Atlanta for some warmer weather, then Hoboken, NJ, NYC, and finally Charleston 3 years ago. I have a chocolate lab, Reese, who likes to come to CrossFit and lick your wounds after a hard workout!
2. Age, Occupation?
29, District Manager for Abercrombie & Fitch
3. How did you get to know about CrossFit and why did you start?
Coach Brian and I used to attend the same globogym where he would be running around the gym, slamming balls into the ground, jumping on and over benches, and doing knees-to-elbows. He told me about CrossFit and when he opened a place said I had to check it out. To say I was intimidated was an understatement, was everyone going to be like that? I have been lifting weights for the past 15 years and wasn’t seeing much improvement, so to say my workout was stale and I was bored is an understatement. So I checked it out. I did Cindy my first day, thought I was going to puke on the way home. I couldn’t walk or squat down for days, but I knew I’d keep going back!
4. How has CrossFit changed your life, lifestyle, level of fitness?
I thought I was in shape before, but only certain muscle groups were strong and I had no endurance. Now I feel stronger, look better, have more flexibility (I used to blame not being able to touch over my toes to having long legs!) and even notice things like I sit up straighter. I still get intimidated going into a workout, wondering “How am I going to DO that?” but once I finish I feel such a rush and sense of accomplishment.
5. Name one goal and/or personal record you would like to accomplish through CrossFit?
RXing a kipping WOD again, getting better at running, doing all push ups on my toes….. I have a lot!
6. Favorite CrossFit moment so far?
Any time I’ve ever RX’d a workout, especially my one and only kipping one! Getting my brother and boyfriend addicted and hearing them talk about it.
7. What do you like most about CrossFit Integrity?
There is such a wide range of ability in the athletes, from brand new to having done this for years, CrossFit Integrity really accommodates and makes everyone feel welcome. I love the variety of workouts every day, no same boring routine! The coaches are great, it’s one-on-one training in an inspiring team environment. Lastly, and hugely important is the people you meet and train with, sometimes you need that encouragement and friendly competition.
8. Favorite WOD?
Dirty 30 and olympic lifting days… Barbara – a good overall workout
9. Least favorite WOD?
Hanson
10. Favorite movement?
Air Squats, Split Jerks
11. Least favorite movement?
Thrusters and Overhead Squats!
12. Favorite place to eat in Charleston?
FIG, Rue for mussels, Al Di La in West Ashley
WOD #4 of the NC/SC Sectional Qualifiers
For Time:
60 double-unders
30 thrusters (95lb/65lb)
30 burpees
Row 500m
30 slamballs (20/10)
30 GHD situps (sub 60 abmat situps)
Row 500m
30 kettlebell snatch (53lb/35lb), either arm or just one
30 overhead lunge (20/10)
60 double-unders
Post time to comments
WOD #2 of the NC/SC Sectional Qualifiers
5 rounds for time:
6 deadlifts (275lb/155lb)
12 box jumps, 19in box (men over the box, women on the box)
1 rope ascent (15ft).. sub 10 pullups for each rope climb
The over-the-box jumps can be performed by either jumping from side-to-side or jumping forward and turning around to jump back. Over is 1 rep, over and back is 2 reps.
Post time to comments
Good luck to Chris P, Nigel K, and Brian K who will be representing CrossFit Integrity in competing at the North Carolina/South Carolina Sectional Qualifier for the 2010 CrossFit Games this upcoming weekend. The top 15 competitors will qualify for the Southeast Regional Qualifier in Jacksonville, FL this May. Be sure to check out the WODs they will be performing (2 Saturday, 2 Sunday) and keep an eye for the results throughout the weekend.
For time:
Run 400m
10 muscle-ups
20 burpees
40 kettlebell swings (53lb/35lb)
80 situps (abmat)
Run 400m
40 situps (abmat)
20 kettlebell swings (53lb/35lb)
10 burpees
5 muscle-ups
Run 400m
Work through the muscle-up progression and modify as needed. Post time to comments.
Great job by all athletes who completed “CrossFit Total” yesterday. Congratulations to all who PR’d on any or all of the movements. Curtis M. was the top male with a CFT score of 1075. Lynn E. finished the night off as the top female with a score of 620, thanks to her 335lb deadlift as you can witness in the video below.
“Danny”
AMRAP in 20 minutes of:
30 box jumps (24in/19in)
20 push press (115lb/80lb)
30 pullups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Post rounds completed to comments
“Crossfit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe. It is the sum of the best of three attempts at the squat, the press, and the deadlift. They are not technique-dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. Finally, the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Post total to comments
Additional noon classes start today! Now offering a 12:00pm-1:00pm class on Mondays, Tuesdays, Thursdays, and Fridays (not on Wednesdays).
Saturday’s Nutrition Seminar was a great success! Thanks for all who came out. So far, we have 18 athletes signed up for the Summer Shape Up Paleo Challenge, which starts on March 20th. You can register for the Challenge at the gym, just get with one of the coaches.
4 rounds for time:
Run 400m
Rest 1 minute between rounds
Post time per round to comments
Athlete Profile: Blaire Wanamaker
1. In general, what is your background?
I grew up in Stillwater, NJ which is located in the Northwest area of New Jersey. I have three brothers, which my older brother lives here in Charleston, the middle one is still in Jersey and the baby is a Marine and stationed in Japan. Yes, I am the only girl and I love it!!! I played soccer, basketball, softball, and track all throughout high school. I went to a local college in Jersey where I got my BS in Business Management. I wasn’t sure what I wanted to do or where I wanted to live, so I decided to move here to Charleston with my brother. I’ve been here for 3 years and I’m getting ready to move back home to Jersey.
2. Age, Occupation?
25, Police Officer
3. How did you get to know about CrossFit and why did you start?
My boyfriend always talked about CrossFit and the workouts that he was doing at his gym. He had explained to me the concept of Crossfit and I found it very interesting. I very rarely went to a gym because I never knew what to do there or I was bored. I would just run once in awhile for a workout, although I knew I needed to do more. I figured I would try it since it was a different workout every day and that was what I liked.
4. How has CrossFit changed your life, lifestyle, level of fitness?
I am in the best shape of my life. I feel like I have more energy and I like having the soar muscle feeling even this far into it. I’ve never stayed with a gym or workout like the way I do with Crossfit.
5. Name one goal and/or personal record you would like to accomplish through CrossFit?
Rx a workout with double-unders.
6. Favorite CrossFit moment so far?
I never thought I would ever be able to do a pull-up, but not only can I do one, I’ve RX workouts with multiple pull-ups!!!!!!!
7. What do you like most about Crossfit Integrity?
I like the way athletes push themselves, but at the same time are being pushed by others. I love how the coaches and athletes cheer each other on, even if you just met. It doesn’t feel like a gym, it feels like a team.
8. Favorite WOD?
I have no idea what my favorite WOD is. I like them all because they all kick my butt.
9. Least favorite WOD?
Anything with double-unders
10. Favorite movement?
Pull-ups and front squats
11. Least favorite movement?
Double-unders
12. Favorite place to eat in Charleston?
I love food, but I really like Fish on Upper King.
