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Monday, May 4, 2015

2015 May 3
by bk

Great job to all who competed in Charleston Throwdown on Saturday!  Each one of you grew as athletes by challenging yourself outside of the normal gym atmosphere.  Many thanks to all who came out to support and cheer!

CTH

Back Squat
1 set of 5 at 80%
1 set of 4 at 83%
3 sets of 3 at 88%

then….

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

-may use any grip on pullups

Core Development:
3 sets of:
20 sloooooow seated med ball twists, 10 each side (14lb/10lb)
15 arch body rock
hollow body hold, 30 seconds

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Sunday, May 3, 2015 – Athlete Profile: Stacie Snider

2015 May 3
by bk

Open Gym today from 10:00am to 12:00pm

Athlete Profile: Stacie Snider

SS55

1. In general, what is your background?

Born & raised in Arlington TX, a suburb of Dallas-Fort Worth, moved to Baltimore after college & have been in charleston for 5.5 years.  I’m an awful athlete but pretty decent at fitness.  I started my fitness career at 15 teaching kickboxing aerobics.  Loved it and ended up teaching 12 of the next 14 years!  My goal is to be fit enough to enjoy life and live it to the fullest, injury free!

2.  Age, Occupation?

31, Analyst @ Boeing

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

I trained really hard in 2012.  After going thru some personal triumphs and taking a break in 2013, I wanted something new where I could just show up and “do”.   CFI was my solution…  Awesome coaches, people & great facility!  I’ve loved learning a totally different fitness style, and testing my limits.

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

Who knew my upper body was so strong??!!  If I could just learn to utilize my hips and not be scared of the weight, i might be bad ass!! (Anyone have a safety helmet??).

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

10 kipping pull ups

6.  Favorite CrossFit moment so far?

12 days of Christmas 2013

7.  What do you like most about CrossFit Integrity?

Coaches, equipment, softball team.

8.  Favorite WOD?

12 days of Christmas 2013

9.  Least favorite WOD?

Anything with muscle ups.

10. Favorite movement?

Deadlifts

11. Least favorite movement?

Muscle up training

12. Favorite place to eat in Charleston?

Triangle!

CrossFit Integrity, Charleston, SC

Friday, May 1, 2015

2015 April 30
by bk

We have numerous athletes competing at the Charleston Throwdown at CrossFit 829 in Summerville this Saturday. Come out to cheer on and support our athletes!

Open Gym hours this weekend are as follows:
Saturday, May 2nd –, 6:30am-10:00am

Sunday, May 3rd — 10:00am-noon

789
For time: (teams of 2)
Run 400m
60 pushups (alternating athlete every 10 reps)
Run 400m
60 pullups (alternating athlete every 10 reps)
Run 400m
60 box jumps (24in/20in) (alternating athlete every 10 reps)
Run 400m
60 wallballs (20lb/14lb) (alternating athlete every 10 reps)
Run 400m
60 burpees (alternating athlete every 10 reps)

*for the 400m runs, both athletes run together each
*both athletes must be back from run before continuing with reps
*the movement reps are 60 per team (30 per athlete) to be completed in sets of 10 reps
*for the box jumps, coed teams must switch the box from 24in to 20in alternating between athletes

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 30, 2015

2015 April 30
by bk

OHS33

Deadlift
1 set of 5 at 75%
1 set of 5 at 78%
3 sets of 4 at 80%

then….

4 rounds for time:
Row 250m
bear crawl, 80 feet

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, April 29, 2015

2015 April 29
by bk

7:00pm Weightlifting Class Movement – Hang Clean

CS22

For time:
50 double-unders
25 overhead squats (95lb/65lb)
40 double-unders
20 overhead squats (95lb/65lb)
30 double-unders
15 overhead squats (95lb/65lb)
20 double-unders
10 overhead squats (95lb/65lb)
10 double-unders
5 overhead squats (95lb/65lb)

Core Development:
4 sets of:
15 pushups
20 abmat situps
hollow body hold, 25 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 28, 2015

2015 April 27
by bk

Behind The Neck (BTN) Shoulder Press, 8-8-8-8 reps

Push Press
1 set of 5 at 80%
4 sets of 4 at 83%

then….

For time:
24-18-12-6
alternating dumbbell snatch (45lb/25lb)
chest-to-bar pullups

Core Development:
3 sets of:
30 seated med ball twists (14lb/10lb)….(15 each side)
Plank Hold, 1 minute

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, April 27, 2015

2015 April 26
by bk

D1

Back Squat
1 set of 5 at 80%
4 sets of 4 at 83%

then….

For time:
38 front squat (125lb/85lb)
38 power clean (155lb/105lb)
38 burpees

Core Development:
38 GHD hip extensions
38 tuck crunch
38 arch body rock
38 hollow body rock

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Sunday, April 26, 2015 – Athlete Profile: Ben Gardner

2015 April 26
by bk

Athlete Profile: Ben Gardner

BG33

1. In general, what is your background?

I was born and raised in Greenville, SC and then came to the Citadel to pursue a career with the US Air Force through their ROTC program. I’ll be getting a B.S. in physical education and then starting active duty. I love my family and the friends I’ve made throughout my life. Most of all I’m thankful to Jesus Christ for saving my soul and desire to live my life for Him in every way.

2.  Age, Occupation?

21, student (soon to be graduate)!

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

Because of my major, I have to do an internship at a health-related facility. I was recommended to check-out CFI by a couple of my buddies at school who interned here earlier in the year. I had done some cross-fit based workouts before I started but nothing serious. I was hooked after my first couple days.

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

My level of fitness has increased especially my over-all strength and power. I’ve benefited a lot from the core development too. As far as lifestyle goes, to just maintain a high level of fitness and always push myself to become better.

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

I’d like to keep increasing my fitness and just get as good as I can with every single lift and workout. I’d love to power clean 225 in addition to completing a muscle-up. Eventually I want to be able to do every WOD, Rx.

6.  Favorite CrossFit moment so far?

Before I came to CFI, I had never found my 1-rep-max on the different lifts. Finding those and then beating them is awesome.

7.  What do you like most about CrossFit Integrity?

Short answer? The people. I love the energy and community that CFI has and only hope that wherever I end up going, I’ll find something similar.

8.  Favorite WOD?

Still new so I don’t really have a favorite one yet. Anything that gives a good pump and pushes me to failure, so…all of them.

9.  Least favorite WOD?

Anything with thrusters

10. Favorite movement?

Power Clean/Split Jerk

11. Least favorite movement?

Double Unders

12. Favorite place to eat in Charleston?

The Sunflower Café and California Dreaming usually hit the spot.

CrossFit Integrity, Charleston, SC

Friday, April 24, 2015

2015 April 24
by bk

44

For time: (in teams of 2, with one person working at a time on the reps)
80 ground-to-overhead (95lb/65lb)
Run 400m (together)
100 pullups
Run 400m (together)
120 pushups
Run 400m (together)
140 abmat situps throw med ball to partner (14lb)

-may drop bar from the thighs
-for abmat situps, one person performs the situp and touches the med ball to floor overhead and then throws the ball to partner who is standing

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 23, 2015

2015 April 23
by bk

S44

Deadlift, 5 sets of 5 (using 75% of your 1-rep max for all sets)

then….

AMRAP in 7 minutes:
15 wallball (20lb/14lb)
35 double-unders

Core Development:
4 sets of:
25 hollow body rock
15 tuck crunch

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC