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Wednesday, August 31, 2016

2016 August 30
by bk

7:00pm Weightlifting Class Movement – Snatch

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For time:
Row 60 calories
Run 400m
30 toes-to-bar
Airdyne 30 calories
Run 400m
30 box jump over (24in/20in)
60 slamball over shoulder (40lb/30lb)
Run 400m

Additional work (optional):

7 sets of:
1 clean
1 front squat
1 push jerk
1 split jerk

Accessory:
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 loads and reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, August 30, 2016

2016 August 29
by bk

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5 sets of:
2 shoulder press
3 push press
4 push jerk
-rest 2-3 minutes between sets

then….

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
chest-to-bar pullups
burpees

Core Development:
200 team hollow body rock
-in teams of 2
-one person does 10 while the other rests
-alternating in sets of 10 reps, back and forth
-10 sets of 10, each partner

Additional Work: (Optional)

Conditioning:
3 sets of:
Airdyne, 4 minutes (calories)
-rest 4 minutes

Accessory:
seated bat wing holds (on lat pulldown machine), 5 sets of 5, pause 5 seconds
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
ATYT (crossover symmetry), 3 sets of 8
alternating dumbbell front raise, 3 sets of 20 (10 each arm)
dumbbell lateral raise, 3 sets of 10
butterflies, 3 sets of 15
tricep pushdown (rope), 4 sets of 10
seated alternating dumbbell curls, 4 sets of 8 (each arm)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, August 29, 2016

2016 August 28
by bk

Welcome Coach Seth to our coaching team!  Seth has been coaching at CrossFit Charlotte for the past few years!  We are excited to have his knowledge and experience at our gym!

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full clean, 12 sets of 2 EMOM (using 70%-80% of 1RM)

then….

For time:
25-20-15
wallball (20lb/14lb)
power snatch (75lb/55lb)

Core Development:
30 knees-to-elbows
50 abmat situps

Additional Work: (Optional)

push press, 4 sets of 5
good mornings, 4 sets of 8

Gymnastics:
skin-the-cat, 4 sets of 2
inverted hang to lower, accumulate 6 reps
archer pushups, 4 sets of 12 (6 each side)

Conditioning:
5 sets of:
Row, 25 calories
-rest 2 minutes between sets

Accessory:
low row (on lat pulldown machine), 4 sets of 10
face pull, (rope, crossover symmetry), 3 sets of 12
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
90/90 (crossover symmetry), 3 sets of 8, pause 3 seconds
ATYT (crossover symmetry), 2 sets of 6, pause 3 seconds
dumbbell front raise, 3 sets of 10 (each arm)
butterflies, 4 sets of 15
seated dumbbell curls, 4 sets of 10 (each arm)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Friday, August 26, 2016

2016 August 25
by bk

Best of luck to Brittany W, who’s last day at the gym is today before her move!

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AMRAP in 20 minutes: (teams of 2, alternating rounds)
30 double-unders
overhead walking lunge with plate, 24ft (45lb/25lb)
10 hang clean (135lb/95lb)
overhead walking lunge with plate, 24ft (45lb/25lb)

-modify as needed

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, August 25, 2016

2016 August 25
by bk

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For time:
Row 2000m
Airdyne (2.2 miles/1.8 miles)
Run (to water and back)

Core Development:
60 hollow body rock

Additional Work (Optional)

drop snatch, 4 sets of 5
tall snatch, 4 sets of 3

6 sets of:
1 snatch balance
2 overhead squats

snatch high pull, 6 sets of 3

Gymnastics:
5 sets of:
1 legless rope climbs
10 handstand pushups
-rest 2-3 minutes between rounds

Accessory:
butterflies, 4 sets of 12
archer (crossover symmetry), 2 sets of 30 (15 each side), pause 2 seconds
ATYT (crossover symmetry), 3 sets of 8

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, August 24, 2016

2016 August 23
by bk

7:00pm Weightlifting Class Movement – Snatch

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Deadlift
3 sets of 5, using 75% of 1-rep max
2 sets of 12, using 60% of 1-rep max

then….

AMRAP in 13 minutes:
12 wallball (20lb/14lb)
15 burpee
18 abmat situps

Additional Work: (Optional)

Gymnastics:
pullover, accumulate 5-8 reps
front tuck lever (hold), 5 sets of 5-15 seconds
lateral wall walks (chest-facing wall), 4 sets of 10 steps (5 each direction)
archer pushups, 4 sets of 10 (5 each arm)

Accessory:
fire hydrants, 3 sets of 20 (each leg)
glute kick backs, 4 sets of 20 (each leg)
low row (lat pulldown machine), 4 sets of 12
archer (crossover symmetry), 3 sets of 16 (8 each side)
ATYT (crossover symmetry), 2 sets of 8
90/90 (crossover symmetry), 2 sets of 8
skull crushers, 4 sets of 8
1-arm tricep kick backs (using cable, crossover machine), 3 sets of 12 (each arm)
hammer curls (using rope, crossover machine), 4 sets of 12
concentration curls, 3 sets 0f 10 (each arm)

Post loads and rounds/rep to comments

CrossFit Integrity, Charleston, SC

Tuesday, August 23, 2016

2016 August 22
by bk

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AMRAP in 3 minutes:
20 double-unders
10 pullups
4 shoulder-to-overhead (95lb/65lb)

-rest 2 minutes, then….

AMRAP in 5 minutes:
30 double-unders
15 pullups
8 shoulder-to-overhead (135lb/85lb)

-rest 3 minutes, then….

AMRAP in 7 minutes:
40 double-unders
20 pullups
12 shoulder-to-overhead (155lb/105lb)

Core Development:
3 sets of:
15 GHD situps (sub 25 abmat situps)
15 tuck crunch

Additional Work (Optional)

7 sets of:
1 hang snatch (above knee)
1 hang snatch (below knee)
1 snatch

snatch balance, 5 sets of 2

Endurance:
8 sets of:
Run 200m
-rest 1 minute between sets

then…..

Run 800m (for time)

Gymnastics:
4 sets of:
5-10 ring dips (pause 2 seconds and top and bottom of each rep)
ball ups, accumulate 8-10 reps

Accessory:
skull crushers, 4 sets of 10
tricep pushdown, 4 sets of 12
dumbbell kickbacks, 3 sets of 12 (each arm)
GHD hip extension, 4 sets of 15-20

Post reps per segment and total reps to comments

CrossFit Integrity, Charleston, SC

Monday, August 22, 2016

2016 August 21
by bk

IMG_6390

full clean, 10 sets of 2 EMOM (using 65%-75% of 1RM)

then….

3-4 sets of:
8 back squat (using 65%-75% of 5RM)
20 kettlebell swings (70lb/53lb)
-rest 2-3 minutes between sets

then….

Airdyne, 5 minutes for max calories

Core Development:
50 hollow body rock
50 arch body rock
25 tuck crunch

Additional Work: (Optional)

drop snatch, 4 sets of 4
tall snatch, 5 sets of 3
snatch, 6 sets of 3

push press, 4 sets of 5

Conditioning:
Row, 100 calories
rest 10 minutes
Row, 100 calories

Accessory:
one-arm dumbbell row, 4 sets of 10 (each arm)
seated bat wing holds (on lat pulldown machine), 5 sets of 5, pause 5 seconds
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
90/90 (crossover symmetry), 3 sets of 8, pause 3 seconds
ATYT (crossover symmetry), 2 sets of 6, pause 3 seconds
dumbbell front raise, 3 sets of 10 (each arm)
butterflies, 3 sets of 20
seated dumbbell curls, 4 sets of 10 (each arm)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Sunday, August 21, 2016 – Athlete Profile: Brittany Woolverton

2016 August 21
by bk

Athlete Profile: Brittany Woolverton

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1.  In general, what is your background?

Army brat, Cowboys fan, Clemson alum! Grew up playing as many sports as I could while also running around in the woods, climbing trees, and doing any activity outside.

2.  Age, Occupation?

27, 9 Round Kickboxing Manager turned Marine Corps Officer Candidate.

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

I knew a few people who did CrossFit for a while and finally decided when I moved to Charleston I was going to join since I had the time and the money.

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

I’m stronger, faster, and have new sense of what a “kick ass” workout really is. I’ve also turned into someone who apparently talks about CrossFit with my CrossFit friends because what else would we even talk about??

5.  Name one (or more) fitness goal(s) and/or personal record(s) you would like to accomplish?

All the things!!! I want to be able to RX everything one day!

6.  Favorite CrossFit moment so far?

Too many! When CrossFit helped me get 8 pull ups for my physical fitness test. When kipping toes to bar finally clicked. Handstand push ups.

7.  What do you like most about CrossFit Integrity?

The people! The coaches, the members; everyone feels like family. They push you to do better and they don’t care what level you are at.

8. Favorite movement?

Cleans!

9.  Favorite WOD?

Anything that I can RX currently. Or any workout that is really long and grueling that just makes your crying pain face come out.

10. Favorite place to eat in Charleston?

How do people pick one?? Sesame in West Ash, Graze for brunch in Mt P. Or any sushi place.

CrossFit Integrity, Charleston, SC

Friday, August 19, 2016

2016 August 18
by bk

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For time:
60 deadlift (155lb/105lb)
60 pushups
60 box jumps (24lb/20lb)
30 power clean (155lb/105lb)
30 back squat (155lb/105lb)
30 shoulder-to-overhead (155lb/105lb)

Core Development: (choose 2 of 4)
ball up, accumulate 10 reps
L-sit hold, 4 sets of 10-15 seconds
50 tuck crunch
75 abmat situps

CrossFit Integrity, Charleston, SC

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