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Monday, December 22, 2014

2014 December 22
by bk

Holiday Hours for this week….December 22-27, 2014:

Monday, December 22nd – normal classes
Tuesday, December 23th – normal classes
Wednesday, December 24th – 6:00am, 10:30am and 4:00pm (Group Classes)…
Thursday, December 25th – closed
Friday, December 26th – 10:30am and 4:00pm (Group Classes)
Saturday, December 27th – normal hours

ab6Back Squat, 10 sets of 3 (using 73% of your 1-rep max for all sets)
-up weight on last set if you can, no failed reps

then….

AMRAP in 8 minutes:
Airdyne, 8 calories
8 burpees

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Sunday, December 21, 2014 – Athlete Profile: Alexandra Bradshaw

2014 December 21
by bk

Athlete Profile: Alexandra Bradshaw

AB4

1. In general, what is your background?

I grew up in central Pennsylvania. My family moved around a bunch of times, so I lived in Pittsburgh for a little while too.  In high school I played field hockey and ran track. I always enjoyed staying very active. After high school, I ended up living in Kennesaw, Georgia for a couple of years. Then I moved to Charleston about 2 years ago to finish school at the College of Charleston where I’m currently studying Psychology.

2. Age, Occupation?

I’m 23, and I’m a full time student at CofC and also a server at O-Ku.

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

I first tried CrossFit at a gym in Atlanta with a group of my friends. I got my ass absolutely handed to me, and in that moment I knew CrossFit was for me.

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

CrossFit has affected my life in so many positive ways. In general, I just feel so much stronger. Lifting anything relatively heavy at work feels effortless, and my stamina has improved significantly.

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

I would love to do a Muscle-Up and also be able to string together kipping pull-ups and T2B.

6. Favorite CrossFit moment so far?

Probably when I got my first handstand push-up!

7. What do you like most about CrossFit Integrity?

I absolutely love the community of people. All the coaches do such a fantastic job, and the community as a whole is so welcoming and supportive. I’ve also noticed that my overall performance as an athlete has significantly improved.

8. Favorite WOD?

Anything with Cleans, Double-Unders, and maybe some running.

9. Least favorite WOD?

Fran

10. Favorite movement?

I love anything with cleans, and I really love deadlifting too!

11. Least favorite movement?

burpees and thrusters

12. Favorite place to eat in Charleston?

Oak Steakhouse!

CrossFit Integrity, Charleston, SC

Friday, December 19, 2014

2014 December 18
by bk

Fri1

Back Squat, 8 sets of 3 (using 85% of your 1-rep max)

then….

For time:
airdyne, 20 calories
20 walking lunges
20 chest-to-bar
20 burpees
20 toes-to-bar
20 GHD situps

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, December 18, 2014

2014 December 17
by bk

Thurs1

Power Clean, 2 sets of 3 (using 65% of your 1-rep max clean), 2 sets of 3 (using 70% of your 1-rep max clean)
Push Jerk, 2 sets of 3, (using 65% of your 1-rep max), 2 sets of 3, (using 70% of your 1-rep max)

then….

AMRAP in 7 minutes:
1 snatch (135lb/95lb)
2 muscle-ups
3 clean and jerk (135lb/95lb)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, December 17, 2014

2014 December 16
by bk

Wed2

Back Squat, 5 sets of 5 (using 80% of your 1-rep max)
Romanian Deadlift, 3 sets of 5 (using 65% of your 1-rep max back squat)

then….

Row, 4 minute max calories

Core Development:
45-30-15
tuck crunck
abmat situps

Post loads and calories to comments

CrossFit Integrity, Charleston, SC

Tuesday, December 16, 2014

2014 December 15
by bk

Tue1

Push Press, 2 sets of 5 (75% of your 1-rep max), 2 sets of 5 (using 80% of your 1-rep max)
Jerk Dip Squat, 3 sets of 5 (using 85% of your 1-rep max of best jerk)

then….

4 rounds for time:
10 pullups
15 kettlebell swings (53lb/35lb)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, December 15, 2014

2014 December 15
by bk

Mon1Back Squat, 10 sets of 3 (using 70% of your 1-rep max for all sets)

then….

AMRAP in 15 minutes:
Run 200m
25 double-unders
4 muscle-ups

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Sunday, December 14, 2014 – Athlete Profile: Shelby Del Vecchio

2014 December 14
by bk

Athlete Profile: Shelby Del Vecchio

SDV

1. In general, what is your background?

Well, I’ve moved around quite a bit because of my dad’s job. So, I was born in Augusta, Georgia, but I grew up and lived in Colorado for the first 10 years of my life. Then we moved to Knoxville, Tennessee and we lived there for 7 years. I went to middle school and high school there, and about two weeks after I graduated high school we moved to Aiken, SC. I’m a junior at the College of Charleston now, and I absolutely love it down here! I do have to say though, I love the beach but I equally love and miss the mountains, especially snowboarding.

2. Age, occupation?

I am 20 years old and a Studio Art major at the College of Charleston.

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

I have been a cheerleader my whole life. I was on two different all-star competitive teams throughout high school, and I continued to cheer for my first 2 years in college. I came to the realization that cheerleading wasn’t as motivational for me anymore, plus my back was in bad shape so I didn’t re-tryout again this year. I have a bulging disk and a facet cyst on my L5 S1 and so after my MRI my doctor told me I needed to strengthen my back in order to reduce the pain. Anyways, one of the summers that I lived in Aiken I had a personal trainer who was an intense CrossFitter and all of my workouts were based off of CrossFit movements. I loved it so much and knew that it would be something that I would want to continue in the future.

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

CrossFit has pushed me WAY past my plateau that I always used to reach when I would workout in a globo gym. Globo gyms caused me to get into a routine of the same exercise, and honestly it was boring to me. One of my favorite parts about Integrity is that everyday is completely different and the workouts are extremely challenging. Since February (when I started at Integrity) I have noticed such a change in my body. I feel healthier, I am definitely getting stronger, and my level of fitness is far greater than it has ever been in my past.

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

I really want to be able to squat 200+ pounds! (I am crossing my fingers that after I finish the 12-week hatch program I will be able to). And another goal is strict pull-ups and being able to string more than two kipping pull-ups together.

6. Favorite CrossFit moment so far?

Increasing weight in movements is always exciting.

7. What do you like most about CrossFit Integrity?

I absolutely love the people and the environment. I know that’s probably the common answer, but it’s so true.  I look forward to going to CrossFit everyday because it’s such a family-based atmosphere. And the best part is that we all support each other even though we’re competing against each other. The quality of the athletes and coaches is outstanding – you all are awesome!

8. Favorite WOD?

Anything with back squats, cleans, etc.

9. Least favorite WOD?

They all have unpleasant aspects, but filthy fifty was down right horrible.

10. Favorite movement?

I love back squats, and any type of cleans – except squat clean thrusters.

11. Least favorite movement?

Thrusters, and overhead squats.

12. Favorite place to eat in Charleston?

Halls Chophouse!

CrossFit Integrity, Charleston, SC

Friday, December 12, 2014

2014 December 11
by bk

Great work this by everyone this week…. way to push hard and having fun doing so!  Thumbs up!

M

Back Squat, 8 sets of 3 (using 80% of your 1-rep max)

then….

AMRAP in 12 minutes:
9 wallball (20lb/14lb)
6 burpee box jump (24in/20in)
3 muscle-ups

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, December 11, 2014

2014 December 10
by bk

AD

Power Clean, 4 sets of 3 (using 65% of your 1-rep max clean)
Push Jerk, 4 sets of 3, (using 65% of your 1-rep max)

then….

In 9 minutes:
Run 400m
AMRAP in the remaining time of….
10 dumbbell push press (25lb/15lb)
15 ambat situps

Post loads and reps to comments

CrossFit Integrity, Charleston, SC