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Thursday, July 24, 2014

2014 July 24
by bk

Overhead Squat, 5-5-5-5-5 reps

Compare to 5/5/14 (4 sets of 5)
Compare to 2/19/14 (5 sets of 5)

then….

AMRAP in 6 minutes:
Run 400m
max rep slamball (30lb/20lb) in remaining time

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, July 23, 2014

2014 July 22
by bk

Ring Support Hold (top), 4 sets of 15 seconds
Ring Support Hold (bottom), 4 sets of 15 seconds

Strict Pullups, (may use any grip)
10 sets for max reps, work for 15 seconds, rest for 45 seconds
-each set starts on the minute

Compare to 12/13/13

Core Development:
5 sets of:
40 hollow body rock
-rest 90 seconds between sets

Optional:
Row 1500m (moderate pace)

Post pullups reps and overall HBR time to comments

CrossFit Integrity, Charleston, SC

Tuesday, July 22, 2014

2014 July 22
by bk

LD

Three rounds of:
power clean (95lb/65lb) – reps
air squats – reps
kettlebell sumo deadlift high pull (53lb/35lb) – reps
dumbbell push press (25lb/15lb) – reps
burpees – reps

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score.

Score is total reps

Post total reps to comments

CrossFit Integrity, Charleston, SC

Monday, July 21, 2014

2014 July 20
by bk

Lifting Class will resume this Wednesday at 7:00pm.  The class will focus on snatch technique.

plank

Front Squat, 5-5-5-5 reps

then….

AMRAP in 9 minutes:
3 rounds of:
5 strict pullups
10 slamball (30lb/20lb)
3 rounds of:
10 pushups
15 wallball (20lb/14lb)

*For the AMRAP, once the third round of pushups/wallball is completed, continue back to begin the first of three rounds of strict pullups/slamball
**For the AMRAP, one round of the first couplet is 15 reps (45 reps for all three rounds completed), one round of the second couplet is 25 reps (75 reps for all three rounds completed)….score is total reps

Post loads and total reps to comments

CrossFit integrity, Charleston, SC

Sunday, July 20, 2014 – Athlete Profile: Chas Justice

2014 July 20
by bk

Athlete Profile: Chas Justice

ch1

1. In general, what is your background?

I grew up in Birmingham, AL and moved to Charleston in 2001 to go to school at CofC. I’ve been here ever since.

2. Age, Occupation?

31. Managing Member of an investment company that I started called Liquidity Management Team. I’m also Regional VP of my business partners’ company, Anova Financial Corporation. Together, we manage a program that invests in bank accounts for institutional investors seeking excess FDIC insurance. I travel all over the country meeting w/ banks and CrossFitting along the way.

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

I got into some strength and power lifting routines with a friend about 4 years ago. I got bigger and stronger but my cardio and conditioning were seriously lacking. I wanted to get more cut and athletic. One day another friend of mine mentioned CrossFit. I used to think it was a cult but I was getting really bored of my workout regime, so I decided to give it a try.

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

CrossFit has become a fundamental part of my life. In college, health and fitness were the last things on my mind. I used to go to the gym for 1-3 month stints and eat anything. Now I work out 5 days a week and eat a pretty clean diet most of the time.  As a result of CrossFit, my general athleticism has improved. I am a much better surfer and tennis player. I am pretty much better at everything since I started CrossFit.

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

300lb backsquat.

6. Favorite CrossFit moment so far?

I was really stoked when I hit a 225lb clean.

7. What do you like most about CrossFit Integrity?

It is my sanctuary and forces me to become completely present. I can come inside, leave my phone in the car, and completely forget about the outside world. No matter how bad a day I’m having, I leave feeling pretty good.

8. Favorite WOD?

The Chief

9. Least favorite WOD?

The overhead squat WOD from Integrity’s Revenge last year. Frustrating!

10. Favorite movement?

Power clean

11. Least favorite movement?

Overhead squat

12. Favorite place to eat in Charleston?

Home Team BBQ and FIG

CrossFit Integrity, Charleston, SC

Friday, July 18, 2014

2014 July 17
by bk

watermelon

Shoulder Press, 1 set of 1 rep at 110% (find a new 1-rep max)

then….

AMRAP in 6 minutes:
11 push press (95lb/65lb)
7 burpees

-drop bar from thighs

Core Development:
50 arch body rock

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, July 17, 2014

2014 July 16
by bk

Congratulations on all of the back squat PR’s yesterday!

Attention!..ModPaleo will be at the gym today from 4pm to 6pm. There will be free food. Come in and check them out as they are a great company that provides high quality, clean food to our community.

modpaleo1

For 12 minutes…..
Run 400m (buy-in)

AMRAP in the remaining time:
5 power clean (135lb/95lb)
7 front squat (135lb/95lb)
9 box jump (24in/20in)

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, July 16, 2014

2014 July 16
by bk

Attention!..ModPaleo will be at the gym tomorrow from 4pm to 6pm.  There will be free food.  Come in and check them out as they are a great company that provides high quality, clean food to our community.

modpaleo1
Back Squat, 1 set of 1 rep at 110% (find a new 1-rep max)
Shoulder Press, 6 sets of 2 reps at 80%
Butterflies, 3 sets of  30 reps

Core Development:
GHD hip extensions (bodyweight), 3 sets of 30 reps
65 hollow body rock

Post loads to comments

CrossFit Integrity, Charleston, SC

Tuesday, July 15, 2014

2014 July 15
by bk

Congratulations on all of the deadlift PR’s yesterday!

DLs

For time:
Run 400m
20 strict chinups
Run 400m
30 kettlebell swings (53lb/35lb)
Run 400m
40 pushups
Run 400m
50 abmat situps

Post time to comments

CrossFit Integrity, Charleston, SC

Monday, July 14, 2014

2014 July 13
by bk

333

Deadlift, 1 set of 1 rep at 110% (find a new 1-rep max)
Back Squat, 6 sets of 2 reps at 80%

Core Development:
GHD hip extensions (bodyweight), 3 sets of 25 reps
50 flutter kicks (4-count)
plank hold, 3 minutes (cumulative)

Post loads to comments

CrossFit Integrity, Charleston, SC