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Monday, August 31, 2015

2015 August 30
by bk


Push Press, 3-3-3-3-3-3-3


For time:
Russian kettlebell swings (70lb/53lb)
wallball (20lb/14lb)

Core Development:
Plank Hold, 3 sets of 60 seconds

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Friday, August 28, 2015

2015 August 27
by bk


For time:  (in teams of 2, with 1 partner working at a time)
Row 1000m
Run 1000m
100 pullups
100 abmat situps
100 box jumps (24in/20in)
100 air squats
200 double-unders

-teams may complete the movements in any order
-all team reps/meters of each movement must be completed before advancing to the next movement
-strategize accordingly
-team name theme – Disney movie
-modify as needed

Post team name, movement order and time to comments

CrossFit Integrity, Charleston, SC

Thursday, August 27, 2015

2015 August 26
by bk


15 rounds for time: (20 minute time cap)
5 wallball (20lb/14lb)
3 toes-to-bar
1 clean and jerk (225lb/155lb)

Core Development:
50 sloooooow abmat situps

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, August 26, 2015

2015 August 25
by bk

7:00pm Weightlifting Class Movement – Clean


Skill:  muscle-ups and/or double-unders

In 16 minutes:
Run 800m (buy-in)
AMRAP in the remaining time…..
32 double-unders
8 hang power snatch (95lb/65lb)
4 muscle-ups

-modify as needed

Core Development:
50 good morning (45lb/33lb)…partition as needed
arch body hold, 3 sets of 30 seconds
40 flutter kick (4-count)

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, August 25, 2015

2015 August 24
by bk

Complete Nutrition will be at the gym today from 4pm to 7pm giving out free samples and demo-ing their products! Check them out when you get a chance!


Alternating EMOM for 14 minutes:
-6 Russian kettlebell swings  (70lb/53lb) + 6 American kettlebell swings (70lb/53lb)
-10 air squats + 5 burpees

Rest 3 minutes, then….

Back Squat, take 10 minutes to work up to a heavy 5-reps

Post EMOM summary and back squat loads to comments

CrossFit Integrity, Charleston, SC

Monday, August 24, 2015

2015 August 23
by bk


EMOM for 8 minutes: (using 65-75% of your power clean)
1 power clean
1 hang clean (full squat)
1 front squat
1 push jerk

-add load as desired


AMRAP in 7 minutes:
power clean (165lb/110lb)
chest-to-bar pullups

Compare to 2/3/15

Core Development:
50 hollow body rock
50 arch body rock

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Sunday, August 23, 2015 – Athlete Profile: Jen Worthington

2015 August 23
by bk

Athlete Profile: Jen Worthington

1. In general, what is your background?

I am originally from Los Angeles, California and a true Cali girl at heart. Leaving my basketball team at the time was what I thought would be the most difficult thing that I had to ever do. Since finishing high school in Charlotte, I put myself through undergrad at Coastal Carolina University as a Health Promotion major and continued to play basketball and intramural sports. After graduating in the middle of the economic recession, I spent some time up in Blacksburg, Virginia trying to find work. After about 6 months, I relocated back to Columbia, SC for a dual MSW/MPH 3 year Graduate program.

2. Age, Occupation?

28, Public Health Social Worker/Program Director for Trident Health

*Relocating to Rockville, MD for employment with the Federal Government soon J

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

During my second year of grad school, I met my best friend, soul mate, and partner in crime James McNeal. I think our 5th date was actually coming to the 2011 Integrity’s Revenge which was largely intimidating to say the least. I had just started CrossFit at my local box Carolina CrossFit while James was in Charleston. After my 2nd year of Grad School was completed, I received an amazing opportunity to complete my final practicum placement (internship) in the Charleston area with Eat Smart Move More and became a member at CFI.

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

CrossFit has given me the opportunity to become both mentally and physically tough to be able to adapt to anything that has come my way and has better prepared me for life.

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

Having the mindset that despite what life throws at you, there are no limits to what is possible. Also, working towards becoming a higher level athlete in the future J

6. Favorite CrossFit moment so far?

Hitting a 220# back squat last week and having that feeling that I’m starting to break a long overdue threshold.

7. What do you like most about CrossFit Integrity?

The friends that I have made here.

8. Favorite WOD?

Grace and Fight Gone Bad.

9. Least favorite WOD?

Anything involving burpees.

10. Favorite movement?

Anything that involves lifting heavy ish

11. Least favorite movement?

Burpees, definitely burpees.

12. Favorite place to eat in Charleston?

I love finding little hole in the wall places that are paleo friendly, such as; Fuel, Bear-E-Patch Café, Three Matadors, Three Little Birds, and Coastal Cantina.

CrossFit Integrity, Charleston, SC

Friday, August 21, 2015

2015 August 20
by bk


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


AMRAP in 8 minutes:
30 double-unders
15 burpees

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, August 20, 2015

2015 August 19
by bk



For time:
21 overhead squats (95lb/65lb)
42 pullups
15 overhead squats (95lb/65lb)
30 pullups
9 overhead squats (95lb/65lb)
18 pullups

*No dropping bar from overhead, may drop from the hips/thighs

Compare to 8/19/13

Core Development:
L-sit holds (parallettes), 6 sets of 10-20 seconds

Post time to comments

Crossfit Integrity, Charleston SC

Wednesday, August 19, 2015

2015 August 18
by bk

7:00pm Weightlifting Class Movement – Snatch


Front Squat, take 20 minutes to set a new 1-rep max
Front Squat, 2 sets of 1 at 83% of 1RM


For time:
100 Russian kettlebell swings (70lb/53lb)
100 abmat situps

Post loads and time to comments

CrossFit Integrity, Charleston, SC