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Tuesday, January 27, 2015

2015 January 27
by bk

JG

AMRAP in 5 minutes:
6 burpees
9 Russian kettlebell swings (53lb/35lb)
12 wallball (20lb/14lb)

*27 total reps per round

rest 3 minutes, then….

AMRAP in 6 minutes:
9 burpees
12 Russian kettlebell swings (53lb/35lb)
15 wallball (20lb/14lb)

*36 total reps per round

rest 3 minutes, then….

AMRAP in 7 minutes:
12 burpees
15 Russian kettlebell swings (53lb/35lb)
18 wallball (20lb/14lb)

*45 total reps per round

Post reps per each segment and total reps to comments

CrossFit Integrity, Charleston, SC

Monday, January 26, 2015

2015 January 25
by bk

2015 Open Season Kickoff Grill-Out

Friday, February 6th
7:00pm
At the gym

We are having a Grill-Out Party! Come eat meat prepared on the grill! Bring a side dish! We will be discussing and providing details about the 2015 CrossFit Games Open that will start at the end of February. This will be a fun, informative party that will have you leaving on a full stomach! Spread the word! See you there!

Four Reasons Every CrossFitter Should Participate In The CrossFit Games Open
-Breaking Muscle (2013)

2015OPEN

“Grace”

For time:
30 clean and jerks (135lb/95lb)
*make sure the elbows, shoulders, hips and knees are locked out on each rep

Compare to 11/6/14

Core Development:
8 minute alternating tabata:
-bicycles
-abmat situpsPost time to comments

CrossFit Integrity, Charleston, SC

Sunday, January 25, 2015 – Athlete Profile: Lauren Hunt

2015 January 25
by bk

Athlete Profile: Lauren Hunt

LH

1. In General, what is your background?

I grew up in Chapel Hill, NC, went to UVa, and moved to NYC after graduating to scratch the itch. Two years later (following 9/11), my boyfriend and I found ourselves quitting our jobs at Random House, putting all of our belongings in storage, and heading out on a cross-country adventure with a car full of travel guides (thanks, Random House), a tent, and some sleeping bags. Only plan was to go clockwise, to hike as many National Parks as possible, and to find a new place to live. Three months and 18,000 miles later, we landed in Charleston and decided we’d stay for a play year before we got “serious” about life. When the play year was up, we moved to Chapel Hill for my boyfriend to go to grad school, wondering if we might ever be able to return (academic jobs in cool towns are hard to come by). The boyfriend became my husband along the way. When he earned his Ph.D. six years later, he was offered a position teaching at the College of Charleston, and we came running back to Chucktown.

2. Age, Occupation?

36, Vice President of Morey Group, a market research consulting firm

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

I grew up playing basketball and field hockey, swimming, and (later) lifeguarding. In college and after college, I ran and practiced yoga, but also consumed a generous amount of alcohol and carb-heavy food. I never joined a gym, just ran outside, with varying degrees of consistency. At 26, I trained for and ran the New York City marathon. But other than being on a marathon training schedule, I struggled to find a way to make exercise part of my life in a dedicated way that didn’t make me feel like I would die of boredom.

In March 2010, I hit “rock bottom” in terms of fitness. I now had an 18-month old son and hadn’t taken more than a brisk walk since he’d been born. A friend came to visit and told me all about CrossFit; I admired the hell out of her biceps. I walked into Integrity the next week and signed up. After getting my ass kicked in every workout for three months solid, I finally started being able to keep up. A few months later I found out I was pregnant with my second (Brian was the first person to know other than my husband!), but I did not trust the mixture of my competitive spirit and the summer heat with a pregnancy, so I left, knowing I’d be back at some point.

In July 2013, I hit fitness “rock bottom” yet again. Now with a four-year old and a two-year old and no core strength to speak of. I dragged myself back into CrossFit and let the ass kicking commence. I knew it would get better eventually; I just kept showing up at 6:00 am. I’ve been showing up almost every weekday ever since.

CrossFit is the team sport I didn’t know how much I had missed! You have to go to practice. You don’t need to think about it, you just go. Once you’re there, you just keep doing the next thing. You push yourself, you cheer each other on, you sweat, you’re never bored. I love it.

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

So many ways! First: strength. I had never done any weightlifting before joining CrossFit; I love learning the Olympic lifting techniques, and CrossFit has helped me develop upper body strength and core strength that I never had. Second: nutrition. I have done several strict Whole 30′s and have shifted to a pretty consistent modified Whole 30 (modified = adding red wine) as a default setting. Third: sleep. Knowing that the alarm is going to go off at 5:40 am is one of the only things that can combat my strong night-owl tendencies. Most importantly, it has made fitness a permanent fixture in my life again, rather than something that would come and go depending on my schedule and motivation.

5. Name one goal you would like to accomplish through CrossFit?

Consistent double-unders and pull ups without a band

6. Favorite CrossFit moment so far?

Getting my first double under; learning to kip

7. What do you like most about CrossFit Integrity?

The team spirit and the no-nonsense approach to working out

8. Favorite WOD?

The chippers! Especially if it involves running. Also love a group tabata at the end.

9. Least Favorite WOD?

Karen – that is just an indecent number of wall balls

10. Favorite movement?

Push jerks, kettlebell swings

11. Least Favorite movement?

Beat swings are my nemesis!

12. Favorite restaurant in Charleston?

Chez Nous or Fig for fancy. Char n’ Bar, Five Loaves, or Taco Boy for casual.

CrossFit Integrity, Charleston, SC

Friday, January 23, 2015

2015 January 23
by bk

CS

5 rounds of: (in teams of 4, follow the leader)
station 1 – airdyne (calories), 45 seconds on, 15 seconds off
station 2 – row (calories), 45 seconds on, 15 seconds off
station 3 – burpees, 45 seconds on, 15 seconds off
station 4 – rest

-choose an awesome team name
-transition during the 15 second rest period
-choose the order of the team
-stay in the same order throughout all 5 rounds
-keep a running total rep count on the burpees, use teamwork to do so
-score: sum of total calories (airdyne) + total calories (row) + total burpees

Post total score to comments

CrossFit Integrity, Charleston, SC

Thursday, January 22, 2015

2015 January 21
by bk

SSSS

For time:
21 thrusters (75lb/55lb)
5 muscle-ups
18 thrusters (75lb/55lb)
4 muscle-ups
15 thrusters (75lb/55lb)
3 muscle-ups
12 thrusters (75lb/55lb)
2 muscle-ups
9 thrusters (75lb/55lb)
1 muscle-up

*modify as needed
*drop barbell from thighs

Core Development:
Ball Ups, 5 sets of 3 reps
Weighted GHD Hip Extensions, 4 sets of 10 reps

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, January 21, 2015

2015 January 21
by bk

JJJ

“DT”

5 rounds for time:
12 deadlift (155lb/105lb)
9 hang power clean (155lb/105lb)
6 push jerk (155lb/105lb)

Modify as needed

Time Cap: 18 minutes

Compare to 9/26/13
Compare to 4/8/13
Compare to 10/3/12
Compare to 6/6/11
Compare to 2/6/10
Compare to 12/22/09

Core Development:
Hollow Body Rock, 4 sets of 20 reps
Arch Body Rock, 4 sets of 20 reps

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, January 20, 2015

2015 January 20
by bk

555

For 20 minutes:
Run 400m
AMRAP in the remaining time:
5 chest-to-bar pullups
10 pushups
15 abmat situps

-all athlete will run a 400m at 10:00, pick up reps where left off

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

 

Monday, January 19, 2015

2015 January 18
by bk

AC

Overhead Squat, 3-3-3-3-3-3-3 reps

then….

AMRAP in 7 minutes:
4-8-12-16-20-24-etc….
burpee box jump (24in/20in)
toes-to-bar

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Sunday, January 18, 2015 – Athlete Profile: Mishelle Lee

2015 January 18
by bk

Athlete Profile: Mishelle Lee

ML
1. In General, what is your background?

I am originally from McLean, VA a suburb of Washington D.C.  I moved to Colorado after college to snowboard and live the dream and then moved to Charlotte, NC before moving here to Charleston.

2. Age, Occupation?

32, assistant manager for lululemon athletica king street

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

I didn’t start working out until about 7 years ago.  I spent a lot of time in the globo gym and competing in figure competitions.  I worked out to look good.  I heard about this crazy thing called CrossFit from my other fitness friends and always wanted to try it but was scared.  One day a friend asked me to go with him to check it out and when I walked in and saw so many people doing exactly the things that I loved to do and rap music blaring, I was sold.

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

CrossFit has helped me realize that the way my body performs outweighs the way it looks and that strong is beautiful.

5. Name one goal you would like to accomplish through CrossFit?

handstand walking!

6. Favorite CrossFit moment so far?

I have so many but if I had to name one, it would be the day I got my first muscle-up

7. What do you like most about CrossFit Integrity?

The people and the programming duh!

8. Favorite WOD?

Nancy, I love overhead squats

9. Least Favorite WOD?

hmm… none

10. Favorite movement?

snatch and clean & jerk

11. Least Favorite movement?

I like all of them!

12. Favorite restaurant in Charleston?

Co or Indaco

CrossFit Integrity, Charleston, SC

Friday, January 16, 2015

2015 January 15
by bk

tire1

For time:
Run 400m
45 kettlebell swings (53lb/35lb)
3 muscle-ups
Run 400m
30 kettlebell swings (53lb/35lb)
6 muscle-ups
Run 400m
15 kettlebell swings (53lb/35lb)
9 muscle-ups

-modify as needed

Core Development:
3 sets of:
15 hollow body rock
20 tuck crunch

Post time to comments

CrossFit Integrity, Charleston, SC