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Friday, March 27, 2015

2015 March 26
by bk

CrossFit Games Open WOD 15.5

Rx

For time:
27-21-15-9
row (calories)
thrusters (95lb/65lb)

Modified

For time:
27-21-15-9
row (calories)
thrusters (65lb/45lb)

View workout standards and scorecard HERE (Rx and Modified)

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, March 26, 2015

2015 March 26
by bk

We will be viewing the second workout (15.5) of the 2015 CrossFit Games Open at the gym this evening at 8:00pm! All are invited. We will be performing 15.5 on Friday and Monday.

JOH
Take approximately 20-30 minutes to practice a skill or two:
-handstand holds/pushups
-double-unders
-pullups (kipping/butterfly)
-ring dips
-muscle-ups
-rope climbs
-etc

Row or Airdyne, 10 minutes (80% pace)

Core Development:
8 minute alternating tabata
-abmat situps
-plank hold

Post accomplishments to comments

CrossFit Integrity, Charleston, SC

Wednesday, March 25, 2015

2015 March 24
by bk

7:00pm Lifting Class Movement: Snatch

We will be viewing the fourth workout (15.5) of the 2015 CrossFit Games Open at the gym tomorrow evening at 8:00pm! All are invited. We will be performing 15.5 on Friday and Monday.

LL22

Sumo Deadlift, 5-5-5-5-5 reps

then….

3 rounds for time:
21 kettlebell swings (53lb/35lb)
15 tuck crunch
9 strict pullups

-may use any grip for the pullups, but must be strict

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, March 24, 2015

2015 March 23
by bk

BackSquat44

AMRAP in 14 minutes:
20 thrusters (65lb/45lb)
20 lateral burpee over barbell
20 thrusters (95lb/65lb)
20 lateral burpee over barbell
20 thrusters (125lb/85lb)
20 lateral burpee over barbell
20 thrusters (155lb/105lb)
20 lateral burpee over barbell
max rep thrusters in the remaining time (185lb/125lb)

Core Development:
50 hollow body rock
50 arch body rock

Post reps to comments

CrossFit Integrity, Charleston, SC

Monday, March 23, 2015

2015 March 22
by bk

CrossFit Games Open WOD 15.4

Rx

AMRAP in 8 minutes:
3 handstand pushups
3 cleans (185lb/125lb)
6 handstand pushups
3 cleans (185lb/125lb)
9 handstand pushups
3 cleans (185lb/125lb)
12 handstand pushups
6 cleans (185lb/125lb)
15 handstand pushups
6 cleans (185lb/125lb)
18 handstand pushups
6 cleans (185lb/125lb)
21 handstand pushups
9 cleans (185lb/125lb)
Etc., adding 3 reps to the handstand pushup each round, and 3 reps to the clean every 3 rounds.

Modified

AMRAP in 8 minutes:
10 push press (95lb/65lb)
10 cleans (115lb/75lb)

View workout standards and scorecard HERE (Rx and Modified)

Compare to 3/20/15

OR

Push Press, 3-3-3-3-3 reps
Strict Weighted Pullups, 3-3-3-3-3 reps
Ring Support Holds (top), 4 sets of 15 seconds
Ring Support Holds (bottom), 4 sets of 15 seconds

Core Development:
Arch Body Hold, 2 minutes (cumulative)
50 Hollow Body Rock
Arch Body Hold, 1 minute (cumulative)
25 Hollow Body Rock

Post total reps to comments

CrossFit Integrity, Charleston, SC

Sunday, March 22, 2015 – Athlete Profile: Brooke Asbury

2015 March 22
by bk

Athlete Profile: Brooke Asbury

BA77

1. In general, what is your background?

I’m originally from Augusta, GA.  I’m an only child and a lifelong lover of books. I was a gymnast when I was younger, and a Cross-Country runner in high school.  I graduated from College of Charleston with a B.A. in English Lit, and as a member of Phi Mu Women’s Fraternity.

2. Age, Occupation?

23; A Traffic Clerk for a container shipping line in Mount Pleasant.

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

My other half and I (fellow athlete Chris Arnold) were searching for our “thing”….our hobby to enjoy together.  I had been a lifelong gym-aphobe.  So, I was more than skeptical when I went to the Introduction Class that Saturday in October.  After the AMRAP, I was hooked.

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

I’ve always been bird-boned and petite.  With that comes a lot of “You’re not big enough,” and “You’ll hurt yourself,” statements.  CrossFit has changed the way I view my body and what its capabilities.  I don’t worry about the number on the scale and eat with abandon.  I’m in better shape now than I was at 17.

5. Name one goal you would like to accomplish through CrossFit?

I want to run the Princess Half-Marathon at Disney World.

6. Favorite CrossFit moment so far?

My latest Snatch PR.  I think everyone knew I was pretty excited about it….

7. What do you like most about CrossFit Integrity?

The fact that everyone is genuinely glad to see you when you walk in the door. There’s no judgement.  You always have a cheering section.

8. Favorite WOD?

Angie (100 push-ups, sit-ups, pull-ups, and air squats).  It’s simple and just uses body weight movements.

I also loved the “Running WOD” we did last year with just mile-splits around the building.

9. Least Favorite WOD?

The Fireman’s Ladder, chippers and the like.

10. Favorite movement?

The Snatch :)

11. Least Favorite movement?

Split Jerk

12. Favorite restaurant in Charleston?

It has to be a tie between Fast & French on Broad Street with the best escargot in the city, and Slightly North of Broad on E. Bay.  It has a delightful cheese plate and stuffed quail.

CrossFit Integrity, Charleston, SC

Friday, March 20, 2015

2015 March 19
by bk

CrossFit Games Open WOD 15.4

Rx

AMRAP in 8 minutes:
3 handstand pushups
3 cleans (185lb/125lb)
6 handstand pushups
3 cleans (185lb/125lb)
9 handstand pushups
3 cleans (185lb/125lb)
12 handstand pushups
6 cleans (185lb/125lb)
15 handstand pushups
6 cleans (185lb/125lb)
18 handstand pushups
6 cleans (185lb/125lb)
21 handstand pushups
9 cleans (185lb/125lb)
Etc., adding 3 reps to the handstand pushup each round, and 3 reps to the clean every 3 rounds.

Modified

AMRAP in 8 minutes:
10 push press (95lb/65lb)
10 cleans (115lb/75lb)

View workout standards and scorecard HERE (Rx and Modified)

Post total reps to comments

CrossFit Integrity, Charleston, SC

Thursday, March 19, 2015

2015 March 19
by bk

We will be viewing the second workout (15.4) of the 2015 CrossFit Games Open at the gym this evening at 8:00pm! All are invited. We will be performing 15.4 on Friday and Monday.

RRRR44

Take approximately 30 minutes to practice a skill or two:
-handstand holds/pushups
-double-unders
-pullups (kipping/butterfly)
-ring dips
-muscle-ups
-rope climbs
-etc

Row or Airdyne, 8 minutes (80% pace)

Core Development:
8 minute alternating tabata
-reverse abmat situps
-plank hold

Post accomplishments to comments

CrossFit Integrity, Charleston, SC

Wednesday, March 18, 2015

2015 March 17
by bk

7:00pm Lifting Class Movement: Snatch

We will be viewing the fourth workout (15.4) of the 2015 CrossFit Games Open at the gym tomorrow evening at 8:00pm! All are invited. We will be performing 15.4 on Friday and Monday.

WB88
AMRAP in 13 minutes:
Row 20 calories
25 shoulder-to-overhead (95lb/65lb)
Row 30 calories
25 shoulder-to-overhead (125lb/85lb)
Row 40 calories
25 shoulder-to-overhead (155lb/105lb)
Row, max calories in the remaining time

Core Development:
20 GHD situps
30 GHD hip extensions
40 flutter kicks (4-count)
30 arch body rock
20 tuck crunch

Post total reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, March 17, 2015

2015 March 17
by bk

Happy St. Patrick’s Day!  Wear your favorite green workout gear to the gym today!

happystpatsday

Great job to everyone on 15.3!  Keep up the great work, team camaraderie, support and cheering heading into the next Open workout!

We will be viewing the fourth workout (15.4) of the 2015 CrossFit Games Open at the gym Thursday evening at 8:00pm! All are invited. We will be performing 15.4 on Friday and Monday.

Power Clean, take 15 minutes to work up to a heavy double

then….

5 rounds for time:
9 hang clean (155lb/105lb)
12 burpees

Core Development:
4 sets of:
hollow body hold, 30 seconds
20 hollow body rock

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC