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Friday, February 5, 2016

2016 February 4
by bk

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Ring Support Hold (top), 3 sets of 10-20 seconds
Ring Support Hold (bottom), 3 sets of 10-20 seconds
Butterflies, 3 sets of 15
W’s, 3 sets of 10

then….

AMRAP in 20 minutes:
5 chest-to-bar pullups
10 pushups
15 abmat situps

Compare to 8/4/15

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, February 4, 2016

2016 February 4
by bk

cj55

Back Squat, take 15-20 minutes to work up to a heavy triple/find a new 3-rep max

then….

For time:
100 wallballs (20lb/14lb)

rest as needed, then….

For time:
Row or Airdyne, 50 calories
-use same machine as yesterday and beat your score

Core Development:
4 sets of:
hollow body hold, 40 seconds
15 tuck crunch

Additional Work (Optional)

Gymnastics:
ring support hold (top), 3 sets of 20 seconds
ring support hold (bottom), 3 sets of 20 seconds

Accessory:
one-arm dumbbell row, 5 sets of 5 (each arm), go heavy
lateral dumbbell raise, 3 sets of 10
tricep kick back, 3 sets of 12
plate holds, 4 sets of 20 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, February 3, 2016

2016 February 2
by bk

7:00pm Weightlifting Class Movements – Snatch

rn55

For time:
5 muscle-ups
5 clean and jerk (165lb/110lb)
5 muscle-ups
5 clean and jerk (185lb/125lb)
5 muscle-ups
5 clean and jerk (205lb/140lb)
5 muscle-ups
5 clean and jerk (225lb/155lb)

-modify as needed

rest as needed, then….

For time:
Row or Airdyne, 50 calories

Core Development:
side plank rotations, 3 sets of 12 (each side)
50 flutter kicks (4-count)

Accessory: (optional, if you have extra time)
glute kick backs, 3 sets of 8 (each leg, pause 3 seconds)
fire hydrants, 3 sets of 12 (each leg)
1-arm dumbbell row, 3 sets of 12 (each arm)
narrow grip high pull, 4 sets of 8
alternating dumbbell front shoulder raise, 4 sets of 10 (each arm)
high row (crossover symmetry), 3 sets of 10 (pause 2 seconds)

Post times to comments

CrossFit Integrity, Charleston, SC

Tuesday, February 2, 2016

2016 February 1
by bk

IMG_1470

Sumo Deadlift, 3-3-3-3-3 reps

then….

5 rounds for time:
30 double-unders
15 power snatch (75lb/55lb)
7 toes-to-bar

Core Development:
plank hold, 5 sets of 45 seconds
-rest 30 seconds between sets

Additional Work (Optional, if you have the time)

Accessory:
landmine row, 4 sets of 10
lat pulldown (behind the neck), 5 sets of 8
tricep pushdown (rope, cable crossover machine), 5 sets of 12

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, February 1, 2016

2016 January 31
by bk

IMG_1482

Front Squat
1 set of 5 at 60%
1 set of 3 at 70%
1 set of 2 at 80%
1 set of 2 at 90%
1 set of 1 at 95%
1 set of 1 at 103%…
…go heavier if you are feeling good

then….

For 8 minutes:
Run 800m
40 pullups
max rep thrusters (95lb/65lb) in the remaining time

-may drop barbell from thighs

Core Development:
50 weighted abmat situps
50 hollow body rock

Additional Work (Optional, if you have the time)

Conditioning:
3 sets:
Airdyne, 75 calories
-rest as needed between sets

Gymnastics:
ring support hold (top), 4 sets of 15 seconds
ring support hold (bottom), 4 sets of 15 seconds

Accessory:
W’s, 3 sets of 15 (light)
front dumbbell raise (alternating), 4 sets of 8 (each arm)
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 reps to comments

CrossFit Integrity, Charleston, SC

Friday, January 29, 2016

2016 January 28
by bk

Attention: Due to our coaches competing in the Famously Cold Showdown in Columbia, SC tomorrow (Saturday), Open Gym is cancelled. There will be Open Gym from 12:00pm-2:00pm on Sunday. You are welcome to travel to Carolina CrossFit in Columbia to watch our four teams compete tomorrow!

Teams representing our gym are:
Pootie Tang — Vanny Yib and Pat Yib
The “A-A” Team — Ashley Taylor and Aaron Thompson
The Lollipop Guild — Amy Halperin and Brad Becker
Mighty Mice — Courtney Sterner and Donny Pearson

crossfitpyramid

3 sets of:
6 sumo deadlift high pull
-rest as needed
12 front rack box step ups (leading with right leg)
-rest as needed
12 front rack box step ups (leading with left leg)
-rest as needed

*choose weight accordingly
*warm up to each movement before starting working sets
*choose box height accordingly

Compare to 11/6/15

then….

AMRAP in 7 minutes:
30 double-unders
15 pushups

Compare to 11/6/15

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, January 28, 2016

2016 January 27
by bk

Attention: Due to our coaches competing in the Famously Cold Showdown in Columbia, SC this Saturday, Open Gym on Saturday is cancelled.  There will be Open Gym from 12:00pm-2:00pm on Sunday.  You are welcome to travel to Carolina CrossFit in Columbia to watch our four teams compete on Saturday!

Teams representing our gym are:
Pootie Tang — Vanny Yib and Pat Yib
The “A-A” Team — Ashley Taylor and Aaron Thompson
The Lollipop Guild — Amy Halperin and Brad Becker
Mighty Mice — Courtney Sterner and Donny Pearson

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Today is the last day of the squat program!  Congratulations to everyone who completed the program!  Job well done!  More squats to come!

Back Squat
1 set of 5 at 60%
1 set of 5 at 70%
2 sets of 5 at 75%

Front Squat
1 set of 5 at 60%
1 set of 5 at 70%
1 set of 5 at 75%

then….

AMRAP in 12 minutes:
75 wallball (20lb/14lb)
50 kettlebell swings (53lb/35lb)
25 chest-to-bar pullups

Core Development:
4 sets of:
hollow body hold, 35 seconds
15 tuck crunch

Additional Work (Optional):

Gymnastics:
ring support hold (top), 4 sets of 15 seconds
ring support hold (bottom), 4 sets of 15 seconds
40 ring pushups (sub: pushups)

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, January 27, 2016

2016 January 26
by bk

Attention: Due to our coaches competing in the Famously Cold Showdown in Columbia, SC this Saturday, Open Gym on Saturday is cancelled.  There will be Open Gym from 12:00pm-2:00pm on Sunday.  You are welcome to travel to Carolina CrossFit in Columbia to watch our four teams compete on Saturday!

Teams representing our gym are:
Pootie Tang — Vanny Yib and Pat Yib
The “A-A” Team — Ashley Taylor and Aaron Thompson
The Lollipop Guild — Amy Halperin and Brad Becker
Mighty Mice — Courtney Sterner and Donny Pearson

7:00pm Weightlifting Class Movements – Split Jerk

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Take approximately 25 minutes to practice muscle-up skillwork:
-strict pullups/chinups
-kipping
-hips-to-rings
-transitions (ring row + ring row + transition, strict pull-through transitions, floor, GHD, etc)
-ring dips / ring support holds
-sets of 4-4-4, rest 3 minutes, 3-3-3, rest 3 minutes, 2-2-2 (strict or kipping MU)

then….

For time:
30 burpee box jump overs (24in/20in)
Run 800m
30 burpee box jump overs (24in/20in)

Endurance:
Airdyne, 4 sets of 25 calories
-rest 2 minutes between sets

Accessory:
fire hydrants, 3 sets of 10 (each leg)
butterflies, 4 sets of 12
high row(crossover symmetry), 2 sets of 10, (pause 3 seconds)
dumbbell pullovers (bench), 3 sets of 10
alternating dumbbell curls, 3 sets of 15 (each arm)
alternating dumbbell hammer curls, 3 sets of 15 (each arm)

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, January 26, 2016

2016 January 26
by bk

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EMOM in 12 minutes: 2 power clean + 1 push jerk
-moderate to moderately heavy weight
-choose weight accordingly
-add weight if desired

then….

4 rounds for time:
Run 400m
handstand walk, 48ft (sub bear crawl)

Compare to 9/10/15

Core Development:
3 sets:
20 arch body rock
20 hollow body rock

Additional Work (Optional):

Gymnastics:
ring support hold (top), 4 sets of 15 seconds
ring support hold (bottom), 4 sets of 15 seconds

3 sets of:
5 strict pullups
15 beat swings

Accessory:
low row (lat pulldown machine), 5 sets of 8
1-arm dumbbell tricep overhead extension (seated), 3 sets of 10 (each arm)
tricep pushdown (rope, cable crossover), 4 sets of 12
pulldown (crossover symmetry), 2 sets of 10, pause 3 seconds
ATYT (crossover symmetry), 2 sets of 8

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, January 25, 2016

2016 January 24
by bk

77551800

Back Squat
1 set of 5 at 60%
1 set of 5 at 70%
2 sets of 5 at 75%

Front Squat
1 set of 5 at 60%
1 set of 5 at 70%
1 set of 5 at 75%

then….

AMRAP in 10 minutes:
12 kettlebell sumo deadlift high pull (70lb/53lb)
8 overhead squats (125lb/85lb)
4 bar muscle-ups (sub chest-to-bar pullups)

Core Development:
3 sets:
20 side plank rotations (10 each side)
25 hollow body rock

Additional Work (Optional):

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

Accessory:
glute kick backs, 4 sets of 10 (each leg)
W’s, 3 sets of 12 (light)
butterflies, 4 sets of 12
front dumbbell raise (alternating), 3sets of 15 (each arm)
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
high row, eye level (rope, using cable crossover machine), 4 sets of 10

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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