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Thursday, May 5, 2016

2016 May 4
by bk

Happy Cinco De Mayo!

cincodemayo

Shoulder Press
-take 95% of your 1-rep max
-1 set of 5, using 65% of 95% of 1RM
-1 set of 5, using 75% of 95% of 1RM
-1 set of max reps (AMRAP, not to exceed 20 reps), using 85% of 90% of 1RM

then….

Front Squat
-1 set of 12, using 70% of 10RM
-1 set of 12, using 65% of 10RM
-1 set of max reps (not to exceed 20 reps) at 60% of 10RM

then….

For 12 minutes, continuous clock: (teams of two, with one person working at a time)
minutes 0-6: Row (calories)
minutes 6-12: Muscle-ups

-athletes may transition back and forth on the rower and reps at any time
-all teams must transition from the row at minute 6
-muscle-up substitution:  1 MU = 1 burpee chest-to-bar jumping pullup or burpee jumping pullup

Post loads and total reps (including calories) to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 4, 2016

2016 May 3
by bk

7:00pm Weightlifting Class Movement – Split Jerk

Below is a page out of Coach Amy’s workout log from one year ago (her first workout at our gym).  She has always done an outstanding job tracking every workout.  Today, she and everyone else….. will crush those previous scores from one year ago!

wolog

AMRAP in 7 minutes:
1-2-3-4-5-6-7-8
strict pullups
full clean (165lb/110lb)

-may use any grip on pullups

Compare to 5/4/15

Rest 8 minutes, then….

3 rounds for time:
21 kettlebell sumo deadlift high pull (70lb/53lb)
15 dumbbell push press (45lb/25lb)
9 burpee box jump (24lb/20lb)

Core Development:
50 GHD hip extensions

Additional Work (Optional, if you have the time)

Endurance:
4 sets of:
Run 400m
-rest 2 minutes between sets

Accessory:
low row (lat pulldown machine), 4 sets of 10
high row (crossover symmetry), 2 sets of 10 (pause 3 seconds)
seated dumbbell press, 4 sets of 10
side lateral raise, 3 sets of 12
butterflies, 5 sets of 12
alternating dumbbell curls, 3 sets of 10 (each arm)
dumbbell tricep kickbacks, 3 sets of 10 (each arm)
tricep overhead extension (using rope, cable crossover machine), 4 sets of 10
ATYT (crossover symmetry), 2 sets of 8

Post reps and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 3, 2016

2016 May 2
by bk

As an announcement and reminder to those who have been attending the Weightlifting Class for the last month or so….we are hosting/putting on a mock weightlifting meet on Sunday, May 8th at 1pm at the gym. This is for fun and practice practice practice for those interested in learning/getting more experience in how a weightlifting meet is run. There is absolutely no requirement to lift heavy, but that is an option if you choose to try and PR.

All are welcome to lift in it and/or come watch, learn and support your other fellow athletes. It is free and there is no online registration. Just put your name up on the whiteboard at the gym if you are interested in participating.

Deadlift
-take 95% of your 1-rep max
-1 set of 5, using 65% of 95% of 1RM
-1 set of 5, using 75% of 95% of 1RM
-1 set of max reps (AMRAP, not to exceed 20 reps), using 85% of 90% of 1RM

then….

For max reps per movement:
3 minutes of row (calories)
Rest 3 minutes
3 minutes of max rep 10m shuttle run
Rest 3 minutes
3 minutes of airdyne (calories)

Core Development:
3 sets of:
15 tuck crunch
20 hollow body rock

Additional Work: (Optional)

Gymnastics:
front lever tuck hold (rings), 6 sets of 5-10 seconds
ball up, 5 sets of 2
archer pushups, 4 sets of 10 (5 each side)…substitute ring pushups

Accessory:
BHN lat pulldown, 4 sets of 10
low row (lat pulldown machine), 4 sets of 10
pulldown (crossover symmetry), 3 sets of 10
archer (crossover symmetry), 3 sets of 20 (10 each side)
ATYT (crossover symmetry), 2 sets of 6
50/50 (crossover symmetry), 2 sets of 12
skull crushers, 3 sets of 10
dumbbell overhead extension, 3 sets of 8
one-arm tricep pushdown (cable only, cable crossover machine), 3 sets of 10 (each arm)

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Monday, May 2, 2016

2016 May 1
by bk

water

Back Squat
-1 set of 12, using 70% of 10RM
-1 set of 12, using 65% of 10RM
-1 set of max reps (not to exceed 20 reps) at 60% of 10RM

then….

Weighted Strict Pullups, 6 sets of 1-2 reps, using 65-75% of your 1RM

OR

12-15 minutes of pullup work:
-pullup negatives, accumulate 7-10 reps
-lat pulldowns, 5 sets of 6-8 reps
-high row (using ropes, cable crossover machine), 5 sets of 6-8 reps
-chin-over-the bar holds, 4-6 sets of 5-15 seconds
-dead hang, 6-8 sets of 20-40 seconds
-ring rows, 5 sets of 5-10 reps (option: lower rings/feet on box)

then….

AMRAP in 11 minutes:
22 alternating dumbbell snatch (65lb/45lb)
33 wallball (20lb/14lb)

Core Development:
plank hold, 5 sets of 40 seconds

Additional work (optional):

Conditioning:
4 sets of:
Row, 3 minutes (meters)
-rest 3 minutes between sets

Gymnastics:
Ring Support Hold (top), 3 sets of 15-20 seconds
Ring Support Hold (bottom), 3 sets of 15-20 seconds
shoulder taps (chest-facing wall), 5 sets of 20 (10 each side)

Accessory:
landmine row, 4 sets of 10
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 3 sets of 6
archer (crossover symmetry), 2 sets of 20 (10 each side)
frog kicks, 4 sets of 15
glute kick backs, 4 sets of 15 (each leg)
hip drivers, 3 sets of 10 (pause 3 seconds)
seated alternating dumbbell curl, 3 sets of 10 (each arm)
barbell curl, 4 sets of 8

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, April 29, 2016

2016 April 28
by bk

8:00am Weightlifting Class Movement for tomorrow, Saturday, 4/30/16 – Hang Clean

77b4440

For time (including rest): (time cap: 25 minutes, including rest)
45 pullups
45 pushups
45 abmat situps
45 air squats
18 ground-to-overhead (115lb/80lb)
-rest 4 minutes, then….
30 pullups
30 pushups
30 abmat situps
30 air squats
12 ground-to-overhead (155lb/105lb)
-rest 2 minutes, then….
15 pullups
15 pushups
15 abmat situps
15 air squats
6 ground-to-overhead (195lb/130b)

Additional work (optional):

Accessory:
hip drivers, 4 sets of 12
glute kick backs, 3 sets of 15 (each leg)
fire hydrants, 3 sets of 15 (each leg)
butterflies, 4 sets of 12
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 2 seconds
ATYT (crossover symmetry), 3 sets of 6

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 28, 2016

2016 April 28
by bk

R7867

Front Squat
-1 set of 8, using 75% of 10RM
-1 set of 8, using 70% of 10RM
-1 set of max reps (not to exceed 20 reps) at 65% of 10RM

then….

Weighted Strict Pullups
-5 sets of 1-5 reps, using 40%-50% of 1RM

OR

12-15 minutes of pullup work:
-pullup negatives, accumulate 7-10 reps
-lat pulldowns, 5 sets of 6-8 reps
-high row (using ropes, cable crossover machine), 5 sets of 6-8 reps
-chin-over-the bar holds, 4-6 sets of 5-15 seconds
-dead hang, 6-8 sets of 20-40 seconds
-ring rows, 5 sets of 5-10 reps (option: lower rings/feet on box)

then….

For time:
10-9-8-7-6-5-4-3-2-1
ring dip
box jump overs (24in/20in)

Core Development:
2 sets of:
20 side plank rotations (10 each side)
10 tuck crunch
30 hollow body rock
10 tuck crunch
20 bicycle (1-count)

Additional work (optional):

Endurance:
4 sets:
Row 750m
Airdyne, 25 calories
-rest 4 minute between sets

Gymnastics:
Ring Support Hold (top), 4 sets of 15-20 seconds
Ring Support Hold (bottom), 34 sets of 15-20 seconds

Accessory:

wide grip low row (lat pulldown machine), 4 sets 8 (3 second pause)
dumbbell pullover, 5 sets of 8
one-arm dumbbell row, 4 sets of 6
high row (using rope, cable crossover machine), 4 sets of 10
WT negative (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)
skull crushers, 3 sets of 12
tricep pushdown, 4 sets of 10

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, April 27, 2016

2016 April 27
by bk

KS4497

For time: (in teams of two, with one person working at a time)
Row, 39 calories / Airdyne, 39 calories (one team member, at same time)
39 overhead squats (95lb/65lb)
39 toes-to-bar
Run 200m (each)
39 shoulder-to-overhead (135lb/95lb)
39 pushups
Row, 39 calories / Airdyne, 39 calories (one team member, alternate form former, at same time)
39 power clean (155lb/105lb)
39 kettlebell swings (70lb/53lb)
Run 200m (each)
39 GHD situps (sub abmat situps)
39 muscle-ups (sub burpees)

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 26, 2016

2016 April 26
by bk

4448

Shoulder Press
-take 90% of your 1-rep max
-1 set of 5, using 75% of 90% of 1RM
-1 set of 3, using 85% of 90% of 1RM
-1 set of max reps (AMRAP, not to exceed 20 reps), using 95% of 90% of 1RM

Deadlift
-take 90% of your 1-rep max
-1 set of 5, using 75% of 90% of 1RM
-1 set of 3, using 85% of 90% of 1RM
-1 set of max reps (AMRAP, not to exceed 20 reps), using 95% of 90% of 1RM

then….

AMRAP in 10 minutes:
9 hang power snatch (75lb/55lb)
12 sumo deadlift high pull (75lb/55lb)
15 burpees

Core Development:
25 GHD situps
25 GHD hip extensions

Additional Work (Optional):

Conditioning:
10 sets of:
Row 200m
-rest 1 minute between sets

Gymnastics:
Ring Support Hold (top), 3 sets of 10-20 seconds
Ring Support Hold (bottom), 3 sets of 10-20 seconds
Handstand Hold (chest-facing wall), 5 sets of 35 seconds

Accessory:
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 3 sets of 6
archer (crossover symmetry), 2 sets of 20 (10 each side)
frog kicks, 3 sets of 20
glute kick backs, 4 sets of 15 (each leg)
hip drivers, 3 sets of 15 (pause 2 seconds)
seated alternating dumbbell curl, 3 sets of 10 (each arm)
barbell curl, 4 sets of 8

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, April 25, 2016

2016 April 24
by bk

Back Squat
-1 set of 8, using 75% of 10RM
-1 set of 8, using 70% of 10RM
-1 set of max reps (not to exceed 20 reps) at 65% of 10RM

then….

Weighted Strict Pullups
-2 sets of 1-3 reps, using 60% of your 1RM
-2 sets of 1-2 reps, using 70% of your 1RM
-2 sets of 1 rep, using 80% of your 1RM

OR

12-15 minutes of pullup work:
-pullup negatives, accumulate 7-10 reps
-lat pulldowns, 5 sets of 6-8 reps
-high row (using ropes, cable crossover machine), 5 sets of 6-8 reps
-chin-over-the bar holds, 4-6 sets of 5-15 seconds
-dead hang, 6-8 sets of 20-40 seconds
-ring rows, 5 sets of 5-10 reps (option: lower rings/feet on box)

then….

For 12 minutes:
Run 400m
3-6-9-12-15-etc….
thrusters (95lb/65lb)
toes-to-bar
-at the 6 minute mark……. Run 400m
-continue where left off upon returning from the run

Core Development:
3 sets of:
hollow body hold, 30 seconds
20 hollow body rock
-rest as needed between sets

Additional Work (Optional)

Conditioning:
3 sets of:
Airdyne, 50 calories (for time)
-rest 5 minutes between sets

Accessory:
dumbbell row, 4 sets of 10 (each arm)
seated bat wing holds (on lat pulldown machine), 5 sets of 5, pause 5 seconds
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
90/90 (crossover symmetry), 3 sets of 8, pause 3 seconds
ATYT (crossover symmetry), 2 sets of 6, pause 3 seconds
dumbbell front raise, 3 sets of 10 (each arm)
butterflies, 3 sets of 20
seated dumbbell curls, 4 sets of 10 (each arm)

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Sunday, April 24, 2016 – Athlete Profile: Sara Lucas

2016 April 24
by bk

Athlete Profile: Sara Lucas

SL77

1.  In general, what is your background?

I grew up in Hermitage, PA, a small town about and hour from Pittsburgh. I’ve always been active in sports, gymnastics as a kid then cross country and track in high school and college. After college I ran a bunch of half marathons and marathons. I found cross fit as an accident and haven’t looked back.

2.  Age, Occupation?

29 (but only for a few more days!) – clinical pharmacist at the VA

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

I was living up in DC at the time, and I had just finished a marathon and was looking for something different. I bought a Groupon to a CF gym near my house and did a few classes and enjoyed it. I would go once or twice a week as a supplement to running. Shortly after my Groupon expired, I moved to Charleston and decided I’d try to CF more regularly. Integrity was the first box I checked out, and I’ve loved it ever since!

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

As a runner, I thought I was super fit, but after trying CF, I realized I wasn’t nearly as strong or fit as I thought I was. I’ve really enjoyed adding more weights to my lifts and improving my body weight movements.

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

Definitely want to get a muscle-up! And, I’d love to stop whipping myself with my jump rope during double unders! Ouch!

6.  Favorite CrossFit moment so far?

Either my first RX pull-up workout or competing with some of the awesome CFI ladies at the Festivus Games last fall…probably because we had some really badass fake tattoos!

7.  What do you like most about CrossFit Integrity?

I really love the sense of community. I love how everyone comes from different backgrounds, but when we’re at the gym everyone is equal. Everyone cheers for each other no matter what. My job is pretty stressful, but I love the energy at the gym and instant stress relief I feel as soon as I walk in!

8. Favorite movement?

Burpees (seriously!), cleans, and now that I can do them, pull-ups too

9.  Favorite WOD?

Any partner or team WOD.

10. Favorite place to eat in Charleston?

So many good choices, either Obstinate Daughter or Raw 167!

CrossFit Integrity, Charleston, SC