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Friday, May 22, 2015

2015 May 21
by bk

watermelon

4 rounds for time:
7 clean and jerk (135lb/95lb)
Run 200m
11 toes-to-bar

-first 200m run begins at front door
-alternate direction of runs each round

Core Development:
Arch Body Hold, 4 sets of 30 seconds
Hollow Body Hold, 4 sets of 30 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, May 21, 2015

2015 May 20
by bk

789a

Deadlift
2 sets of 3 at 88%
3 sets of 2 at 93%

then….

For 10 minutes:
Row 50 calories
AMRAP in the remaining time:
25 pushups
25 abmat situps
25 pullups

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 20, 2015

2015 May 19
by bk

7:00pm Weightlifting Class Movement – Hang Clean

DL999

“Nancy”

5 rounds for time:
Run 400m
15 overhead squat (95lb/65lb)

*control barbell back to ground / drop from thighs

Compare to 5/2/14

Core Development:
Ball Ups, accumulate 15 reps
Hollow Body Hold, 3 sets of 30 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 19, 2015

2015 May 18
by bk

AH14

Push Press
1 set of 2 at 93%
3 sets of 1 at 98%
1 set of 3 at 80%

then….

18 minute EMOM:
1st minute — 1-5 muscle-ups (not to exceed 5 reps)
2nd minute — 30 double-unders
3rd minute — 10 burpees (as fast as possible)

*6 sets each
*modify as needed

Post loads and accomplishments to comments

CrossFit Integrity, Charleston, SC

Monday, May 18, 2015

2015 May 18
by bk

MWM33Back Squat
1 set of 2 at 93%
3 sets of 1 at 98%
1 set of 3 at 80%

then….

AMRAP in 6 minutes:
4 strict pullups
4 power clean (165lb/110lb)

-may use any grip on pullups

Compare to 4/13/15

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

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Sunday, May 17, 2015

2015 May 17
by bk

Athlete Profile: Lauren Stone

LS22

1. In general, what is your background?

I grew up Minneapolis, Minnesota and went to college at Michigan Tech University, where I was a three-sport athlete: cross country running, nordic skiing, and track. Nordic skiing (aka cross country skiing, google it!) was my main sport and the only reason I went to MTU. My best finish was 11th at nationals in the skate sprints. I competed in Olympic distance triathlons from 2010-2014 and was very lucky to be on a sponsored team and travel all over the country for races. I had the opportunity to compete at Age Group Nationals, where I placed 2nd and qualified for Worlds in Budapest, Hungary. Unfortunately I was unable to attend due to my collegiate cross country season! The Air Force brought my husband Ray and I to Charleston in 2012. I guess I can say I retired from my long distance racing career after I joined CrossFit Integrity last year and Brian told me to stop running…and then I actually got stronger! Crazy how that works.

2. Age, Occupation?

I am 25 years old and am a trainer at Madabolic in Mt. Pleasant. It is basically an interval based strength and conditioning program. We do a lot of the same movements as we do in CrossFit, minus the barbell and gymnastics movements.

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

I found out about CrossFit through my coworkers when I used to work at lululemon athletica. I began at CrossFit Discovery in 2013, then a year later switched to Integrity. Best decision ever!

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

CrossFit has completely changed so much about me! I found my passion in competing again after collegiate sports. I never thought I would give up running and long distance triathlons, but I can honestly say I no longer have the desire to run at all, which is truly shocking to me. I have never been stronger than I am now, and can’t wait to see my strength continue to improve.

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

The greatest thing about CrossFit is that I will always have tons of goals and an endless list of movements I need to improve on. I would love to compete in an Olympic lifting meet, but want to train specifically on those lifts for the next year before I sign up for anything. I also REALLY need to get better at handstand push-ups. And I want to get way better at stringing muscle ups together…and my overhead squat needs help too. See, tons of goals!

6.  Favorite CrossFit moment so far?

Any time I beat Ray in a workout! I also don’t think I’ve ever been happier after a workout than my first Rx muscle up wod. It’s crazy to learn what your body is capable of, no matter how discouraged a certain movement may make you feel. I was also pretty pumped to finish 46th in the region in 15.3, where I pr’d my number of muscle ups I could string together: 7!

7.  What do you like most about CrossFit Integrity?

Standard answer: the people are amazing! The competitive dynamic and encouraging environment is so much fun. I love everyone, you guys are awesome. Oh, and the kick ass programming for sure!

8.  Favorite WOD?

CrossFit Open Wod 14.3!!! (Row, T2B, wall balls, cleans, muscle ups)

9.  Least favorite WOD?

Anything with overhead squats. F those things. I’d rather do handstand push-ups.

10. Favorite movement?

Cleans, muscle ups, thrusters, rowing, running. Everything.

11. Least favorite movement?

Overhead squats…and I am trying really hard not to hate handstand push ups.

12. Favorite place to eat in Charleston?

O-ku, Biergarten, or Sesame. Or English muffins that come out of my toaster.

CrossFit Integrity, Charleston, SC

Friday, May 15, 2015

2015 May 15
by bk

9999

3 rounds for time:
Run 400m
12 thrusters (115lb/80lb)
12 lateral burpee over barbell

Core Development:
3 sets of:
30 arch body rock
5 ball up
30 hollow body rock

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, May 14, 2015

2015 May 13
by bk

DWD

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

then….

AMRAP (reps) in 9 minutes:
burpee box jumps (24in/20in)
-Run 200m at the 3 minute and 6 minute mark (from the back door to the front door)

Compare to 6/19/13

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 13, 2015

2015 May 13
by bk

KH055

Skillwork: Double-Unders/Rope Climbs

AMRAP in 20 minutes: (in teams of two, with one person working at a time)
2 rope climb (15ft ascent)
20 double-unders
20 wallball (20lb/14lb)
4 rope climb (15ft ascent)
40 double-unders
40 wallball (20lb/14lb)
6 rope climb (15ft ascent)
60 double-unders
60 wallball (20lb/14lb)
8 rope climb (15ft ascent)
80 double-unders
80 wallball (20lb/14lb)
…….etc, until time runs out

Post team name and total reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 12, 2015

2015 May 11
by bk

2255

Push Press
1 set of 4 at 80%
1 set of 3 at 88%
3 sets of 2 at 93%

then….

AMRAP in 12 minutes:
5 strict pullups
10 shoulder-to-overhead (115lb/80lb)
15 Russian kettlebell swings (70lb/53lb)
-may use any grip on pullups

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC