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Monday, December 5, 2016

2016 December 4
by bk

IMG_0329

Back Squat, find a new 1-rep max

Compare to 10/11/16

Back Squat, 1 set of 10, using 73% of 1-rep max

then….

For 8 minutes:
Airdyne, 45/35 calories
AMRAP in the remaining time:
5 strict pullups
12 kettlebell swings (70lb/53lb)

Core Development:
side plank rotation, 3 sets of 10 (each side)
40 hollow body rock

Additional Work (Optional)

Conditioning:
3 sets:
Row 8 minutes (calories)
-rest 3 minutes between sets

Gymnastics:
ring support hold (top), 4 sets of 15 seconds
ring support hold (bottom), 4 sets of 15 seconds
handstand hold (chest-facing wall), 4 sets of 40 seconds

Accessory:
W’s, 3 sets of 15 (light)
front dumbbell raise (alternating), 4 sets of 8 (each arm)
1-arm dumbbell row, 4 sets of 12 (each arm)
barbell curls, 3 sets of 10
hammer curls (using rope, cable crossover machine), 4 sets of 12
butterflies, 3 sets of 15
pulldown (crossover symmetry), 3 sets of 10, pause 3 seconds
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, December 2, 2016

2016 December 1
by bk

99999

AMRAP in 25 minutes: (in teams of two, alternating rounds)
4 deadlift (275lb/185lb)
6 shoulder-to-overhead (135lb/95lb)
8 box jumps (24in/20in)

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, December 1, 2016

2016 November 30
by bk

IMG_5951

Front Squat
-1 set of 10, using 85% of 10RM
-1 set of 10, using 80% of 10RM
-1 set of max reps (not to exceed 20 reps) at 75% of 10RM

then….

AMRAP in 14 minutes:
10 ring dips (sub: pushups)
15 abmat situps
20 kettlebell sumo deadlift high pull (70lb/53lb)
-run 400m at minutes 3:30 and 8:45
-continue where left off after completion of each run

Additional Work (Optional):

Gymnastics:
4-5 sets of:
5 strict chest-to-bar supinated pullups
12 beat swings
10 V-ups
20 hollow body rock
-rest 2 minutes between sets

Endurance:
Row 750m x 3
-rest 3 minutes between sets

Accessory:
1-arm dumbbell row, 4 sets of 5 (each arm, heavy)
W’s, 3 sets of 15 (light)
front dumbbell raise (alternating), 3 sets of 10 (each arm)
pulldown (crossover symmetry), 3 sets of 10, pause 3 seconds
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, November 30, 2016

2016 November 29
by bk

Happy Birthday Coach Pat!

6:00pm Weightlifting Class Movement – Split Jerk

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7 rounds for time: (in teams of two, alternating movements)
4 squat snatch (135lb/95lb)
airdyne, 11/9 calories
30 double-unders

-every 90 seconds, one teammate performs one rope climb (15ft ascent)
-team members alternate the rope climb

Core Development:
plank hold, accumulate 2 minutes

Additional work (optional):

Gymnastics:
front lever tuck hold, 6 sets of 6-12 seconds
shoulder taps, 4 sets of 20 (10 each side)

Conditioning:
row, 15 sets of 15 second sprint (rest 45 seconds between sets)

Accessory:
standing hip drivers (using rope, cable crossover machine), 3 sets of 15 (pause 2 seconds)
frog kicks, 4 sets of 15
glute kick backs, 3 sets of 15 (each leg)
dumbbell hammer curls, 3 sets of 20 (10 each arm)
barbell curl, 3 sets of 8
skull crushers, 4 sets of 10
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 2 sets of 8
snow angel (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, November 29, 2016

2016 November 28
by bk

IMG_5208

For time:
Airdyne or Row, 40 calories
20 burpees
10 kettlebell swings (53lb/35lb)
Airdyne or Row, 30 calories
15 burpees
20 kettlebell swings (53lb/35lb)
Airdyne or Row, 20 calories
10 burpees
30 kettlebell swings (53lb/35lb)
Airdyne or Row, 10 calories
5 burpees
40 kettlebell swings (53lb/35lb)

Core Development:
35 tuck crunch
55 arch body rock
35 tuck crunch

Additional work (optional):

snatch balance, heavy single….then, 3 sets of 2 at 85%
tall snatch, 4 sets of 4
snatch high pull, 5 sets of 3 (using 90% of 1RM)

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
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 time to comments

CrossFit Integrity, Charleston, SC

Monday, November 28, 2016

2016 November 27
by bk

Attention: Beginning this week, the new schedule is as follows:

CFI_class_schedule_Nov2016

Back Squat
-1 set of 10, using 85% of 10RM
-1 set of 10, using 80% of 10RM
-1 set of max reps (not to exceed 20 reps) at 75% of 10RM

then….

3 rounds for time:
24 toes-to-bar
12 clean and jerk (155lb/105lb)

Core Development:
100 hollow body rock
-15 second hollow body hold after the 25th, 50th and 75th reps

Additional Work: (Optional, time permitting)

Gymnastics:
skin the cat, 5 sets of 2 (or accumulate 5-7 reps)
dead hang (from pullup bar), 8 sets of 20-30 seconds
handstand hold (chest-facing wall), 5 sets of 35-45 seconds

Endurance:
4 sets of:
Row 1000m
-rest 4 minute between sets

Accessory:
1-arm dumbbell row, 4 sets of 12
dumbbell pullover, 4 sets of 10
lateral dumbbell raise (alternating), 4 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
high row, (crossover symmetry), 2 sets of 10, pause 3 seconds
butterflies, 3 sets of 15

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Friday, November 15, 2016

2016 November 25
by bk

Group Class Schedule for Thanksgiving Week is as follows:
Friday – 10:30am and 4:00pm (No 6:00am or 5:30pm Group Classes)
Saturday – Open Gym 9am-11am (No 7:00am Boot Camp, No 8:00am Weightlifting Class)

IMG_8369

AMRAP in 4 minutes:
5 pullups
10 pushups

-rest 2 minutes, then….

AMRAP in 5 minutes:
Row 10 calories
15 push press (95lb/65lb)

-rest 2 minutes, then….

AMRAP in 6 minutes:
15 kettlebell swings (53lb/35lb)
30 double-unders

Core Development:
30 arch body rock
side plank hold, 3 sets of 30 seconds (each side)

Post reps for each segment to comments

CrossFit Integrity, Charleston, SC

Happy Thanksgiving! – Thursday, November 24, 2016

2016 November 23
by bk

HAPPY THANKSGIVING!

Group Class Schedule for Thanksgiving Week is as follows:
Thursday – Thanksgiving Day – 10:00am Group Class Only
Friday – 10:30am and 4:00pm (No 6:00am or 5:30pm Group Classes)
Saturday – Open Gym 9am-11am (No 7:00am Boot Camp, No 8:00am Weightlifting Class)

4 rounds for time: (In teams of three)
60 wallball (20lb/14lb)
Run 400m (two teammates together)
20 power snatch (125lb/85lb)

Score A:  Time
Score B:  Total Max Rep Burpees

-team name will reflect a Thanksgiving food item (i.e. Team Gravy Train)
-one person working on the wallballs and barbell at a time, with all teammates within arms distance of each other
-while two teammates are running together, one person is completing as many burpees as possible
-each teammate must perform burpees one round of burpees with one teammate completing two rounds of burpees
-the power snatch will begin when both teammates are back from the run
-modify as needed

Post time and total burpees to comments

CrossFit Integrity, Charleston, SC

Wednesday, November 23, 2016

2016 November 22
by bk

Group Class Schedule for Thanksgiving Week is as follows:
Monday – 6:00am, 10:30am, 4:00pm, 5:00pm and 6:00pm (No 7:00pm Group Class)
Tuesday – 6:00am, 10:30am, 4:00pm, 5:00pm and 6:00pm (No 7:00pm Group Class)
Wednesday – 6:00am, 11:30am, 4:00pm and 5:30pm (No 6:00pm Group Class, No 7:00pm Weightlifting Class)
Thursday – Thanksgiving Day – 10:00am Group Class Only
Friday – 10:30am and 4:00pm (No 6:00am or 5:30pm Group Classes)
Saturday – Open Gym 9am-11am (No 7:00am Boot Camp, No 8:00am Weightlifting Class)

IMG_0320

Front Squat
-1 set of 10, using 80% of 10RM
-1 set of 10, using 75% of 10RM
-1 set of max reps (not to exceed 20 reps) at 70% of 10RM

then….

For time:
45 toes-to-bar
15 box jump overs (24in/20in)
45 shoulder press (45lb/35lb)
15 box jump overs (24in/20in)
Airdyne, 45  calories
15 box jump overs (24in/20in)
Row 45 calories

Core Development:
50 hollow body rock

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, November 22, 2016

2016 November 21
by bk

Group Class Schedule for Thanksgiving Week is as follows:
Monday – 6:00am, 10:30am, 4:00pm, 5:00pm and 6:00pm (No 7:00pm Group Class)
Tuesday – 6:00am, 10:30am, 4:00pm, 5:00pm and 6:00pm (No 7:00pm Group Class)
Wednesday – 6:00am, 11:30am, 4:00pm and 5:30pm (No 6:00pm Group Class, No 7:00pm Weightlifting Class)
Thursday – Thanksgiving Day – 10:00am Group Class Only
Friday – 10:30am and 4:00pm (No 6:00am or 5:30pm Group Classes)
Saturday – Open Gym 9am-11am (No 7:00am Boot Camp, No 8:00am Weightlifting Class)

IMG_1765

AMRAP in 20 minutes:
30 double-unders
25 abmat situps
Run 200m
15 ring dips
10 deadlift (225lb/155lb)

Additional Work (Optional):

snatch balance, heavy single
TnG power snatch, 4 sets of 12  (light to moderate)

Gymnastics:
skin-the-cat, accumulate 5 reps
hanging L-sit hold, 5 sets of 10-15 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 rounds/reps to comments

CrossFit Integrity, Charleston, SC

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