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Monday, July 6, 2015

2015 July 5
by bk

Congratulations to Coach Pat for qualifying for the USA Weightlifting American Open Championships in December 2015 in Reno, NV!  Great job on crushing your goal and job well done on this outstanding achievement!

PY

Back Squat, 10 sets of 3 (using 78% of your 1-rep max)

then….

AMRAP in 8 minutes:
5-10-15-20-25-etc… pushups (option: ring or deficit)
2-4-6-8-10-etc… strict pullups

Compare to 6/29/15

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Sunday, July 5, 2015 – Athlete Profile: Katie McCullough

2015 July 5
by bk

Athlete Profile: Katie McCullough

K77

1.  In general, what is your background?

I live in Columbia SC and I am a middle child. I’ve lived in the southeast all my life. I played volleyball, basketball and ran track in high school. I have a cat, her name is Buttercup (because I love the Princess Bride) and she’s awesome. I like to read, write and eat copious amounts of delicious food when I have some time to myself. I also play the piano and the bagpipes- I am in a competitive piping and drum band back in Columbia.

2.  Age, Occupation?

I am 22 years old and am currently seeking a BSE in Chemical Engineering at the University of South Carolina. I’ve been in Charleston since January for a co-operative education experience (super long internship) which will finish up at the end of July. So currently I’m an engineer intern at ICL- I basically get to run around and ask questions all day and try to fix stuff, it’s pretty neat.

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

Eh, I guess two years-ish. My older sister has been doing CrossFit for years and has been trying to get me to do it since I was in high school. Did it on and off for a year, took a long hiatus due to a shoulder surgery and chronic laziness, but I finally got over that about a year ago. I guess I missed having a competitive aspect in my life and I was tired of being a chunky monkey.

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

Certain aspects of CrossFit have really crossed over into all facets of my life. It has shown me what it really feels like to reap the rewards of hard work and discipline. Especially when I began to start coming consistently, I figured out that I really needed to re-prioritize my current lifestyle. It’s changed me completely.

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

 I would really like to RX the “King Kong” WOD.

6.  Favorite CrossFit moment so far?

The first time I cleaned 135lb. It took so many months and I wanted to give up so many times but then it finally happened and I knew after that moment I could do anything I set my mind to.

7.  What do you like most about CrossFit Integrity?

I like everything about it the most.

8.  Favorite WOD?

I like benchmark wods a lot even though I haven’t done many of them; I like seeing how I’ve progressed. I especially like Nutts, Flight Simulator and Elizabeth. Or WODs that I can power through in like less than five minutes.

9.  Least Favorite WOD?

500m row for time.

10.  Favorite movement?

I’ve gradually learned to love thrusters.  Or anything heavy.

11.  Least favorite movement?

  Hm…probably t2b.

12.  Favorite place to eat in Charleston?

McDonalds. Just kidding. Basil! I get the crispy red curry duck every time!!!!

CrossFit Integrity, Charleston, SC

Friday, July 3, 2015

2015 July 2
by bk

The 6:00pm class today, Friday, July 3rd has been cancelled.
Regular Open Gym hours (9:00am to 12:00) for tomorrow, Saturday, July 4th.

1234

Team “Jack”

AMRAP in 20 minutes: (in teams of 2, alternating movements)
10 push press (115lb/75lb)
10 kettlebell swings (53lb/35lb)
10 box jumps (24in/20in)

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., who died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Jack1MartinHero

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, July 2, 2015

2015 July 1
by bk

CLMF

Ring Support Hold (top), 3 sets of 10-20 seconds
Ring Support Hold (bottom), 3 sets of 10-20 seconds

4 sets of:
12 pushups (option: ring or deficit)
12 beat swings
-rest as needed between sets

then….

4 rounds for time:
Run 400m
10 deadlift (225lb/155lb)

Core Development:
hollow body hold, 3 sets of 40 seconds
30 hollow body rock

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, July 1, 2015

2015 June 30
by bk

The 6:00pm class this Friday, July 3rd has been cancelled.

7:00pm Weightlifting Class Movement – Hang Clean

KS77

Front Squat, 10 sets of 3 (using 78% of your 1-rep max)

then….

AMRAP in 7 minutes:
15 Russian kettlebell swings (70lb/53lb)
15 abmat situps

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, June 30, 2015

2015 June 29
by bk

The 6:00pm class this Friday, July 3rd has been cancelled.

657

4 rounds for time:
5 clean and jerk (205lb/135lb)
5 muscle-ups

-modify as needed

Core Development:
arch body hold, 4 sets of 20 seconds
hollow body hold, 4 sets of 20 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Monday, June 29, 2015

2015 June 28
by bk

Many thanks to everyone who participated, supported and donated in our Fundraiser Memorial Workout on Saturday for the Emanuel AME Church. The following amount was raised, which will be donated to the “Mother Emanuel Hope Fund” to support the victims families.

Workout registrations = $1440
CrossFit Integrity match = $1440
Additional donations from athletes, spectators and others = $422
Total raised = $3302

Again, thank you for all of your support!

W4P

Back Squat, 10 sets of 3 (using 78% of your 1-rep max)

then….

AMRAP in 8 minutes:
5-10-15-20-25-etc… pushups (option: ring or deficit)
2-4-6-8-10-etc… strict pullups

Core Development:
4 sets of:
30 seated med ball twists (15 each side)
10 tuck crunch

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Sunday, June 28, 2015 – Athlete Profile: Shawan Gillians

2015 June 28
by bk

Athlete Profile: Shawan Gillians

SG12

1.  In general, what is your background?

I grew up in this area, Moncks Corner to be precise, in the same neighborhood that my mom and dad grew up in.  Since they’re both one of seven I always had tons of aunts, uncles and cousins around. As a little girl I was always the crazy one running around outside with no shoes on and I have been pretty active for most of my life. I ran track and played basketball and soccer in high school, but I was most consistently involved in martial arts, which I practiced through grad school, and hold a blue belt in Tae Kwon Do (Taeguk form).

2.  Age, Occupation?

I am 33 years old and a lawyer with Santee Cooper.  For most folks in the Charleston area it’s the largest electric utility you’ve never heard of.  Most of South Carolina either directly or indirectly gets its power from us unless you’re served by SCE&G or Duke.  I handle most of the company’s contracts and help oversee any litigation.

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

I’m a bit of a sports junkie so I’ve seen the Games on ESPN and Integrity is down the street from my house, so I passed it every day when I was in private practice downtown.  When I made the move to Santee Cooper the commute made it easy to slack on staying fit.  Before I knew it my wardrobe started shrinking and I was worried about having elevated A1C levels on my annual blood work.  Enter Integrity…

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

CrossFit has changed my life by adding years to my life!  I’m pretty sure that I’m in better physical condition at 33 than I was at 23, and that’s despite having been pretty actively into martial arts at that time.

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

I only get one?! I’ve got tons of things that need improvement, but at the moment my goat is double-unders.  They tank my time/score whenever they show up in a WOD.

6.  Favorite CrossFit moment so far?

One of my big struggles has been regaining my hip mobility, which initially made squats, especially front squats, a less than enjoyable experience.  Back in February my 1RM on that movement was 85lbs, and I’m not sure I could walk the next day.  Fast forward four months and I’m doing a 4 x 3 at 85lbs no sweat (not literally no sweat.  It was hot in there and I sweat a lot).

7.  What do you like most about CrossFit Integrity?

Everyone seems to answer “the people” on this question, but that’s because it’s true…partly.  Our community and especially our coaches are the best around, bar none.  But I would definitely be remiss if I didn’t throw my hat in the ring for our programming.  There’s lots of creativity built in, but I never feel like what we’re doing is some random workout that got pulled out of a hopper.

8.  Favorite WOD?

Back in December ’14 there was a WOD with deadlifts that I think it’d be fun to see again.

9.  Least Favorite WOD?

I’d be sad to see a WOD with overhead squats

10.  Favorite movement?

Probably a tie between back squats and deadlifts

11.  Least favorite movement?

Overhead squats.  I just can’t get mentally comfortable with holding the weight overhead.

12.  Favorite place to eat in Charleston?

Seafood: The Ordinary; Hole-in-the-wall: Gene’s Haufbrau; Overall: Charleston Grill

CrossFit Integrity, Charleston, SC

Friday, June 26, 2015

2015 June 26
by bk

watermelon

4 sets of:
Run 400m
-rest 2 minutes between sets

Post splits to comments

CrossFit Integrity, Charleston, SC

Thursday, June 25, 2015

2015 June 24
by bk
Workout for Peace – Emanuel AME Church Memorial Fundraiser

Saturday, June 27, 2015
8:00am to 12:00pm

CrossFit Integrity is hosting a Fundraiser Memorial WOD in remembrance of those who died last Wednesday at the Emanuel AME Church in downtown Charleston.  All proceeds for this event will go directly to the “Mother Emanuel Hope Fund” to support the victims families.  CrossFit Integrity will match each WOD registration, dollar-for-dollar. Come support the community and WOD for a great cause!NOTES:
–the gym will open at 8:00am
–first heat begins at 9:00am and will kick off every 15 minutes
–first come, first serve on heat assignments
–up to 12 athletes per heat
–please arrive at least 30 minutes prior to your desired heat
–there will be a warmup area
–please be ready to go 3 minutes before your heat beg…ins (on the :00, :15, :30, or :45)

DONATIONS: (cash or check only)
–$20 to participate in the WOD (CrossFit Integrity will match)
–may donate additional amount
–may donate any amount if not participating in WOD
–checks to be made out to the “Mother Emanuel Hope Fund”

-Emanuel AME Church Memorial WOD- (for this Saturday)

AMRAP in 9 minutes:
6 power clean (155lb/105lb)
17 wallball (20lb/14lb)
15 burpees

-modify as needed

AME_church_victims

Overhead Squat, 3-3-3-3-3
-pause 3 full seconds at the bottom of each rep

Compare to 6/11/15

then….

AMRAP in 9 minutes:
5-10-15-20-25-etc….
row (calories)
ring dips
box jumps (24in/20in)

OR, for those unable to be present for Saturday’s Fundraiser….

Emanuel AME Church Memorial WOD

AMRAP in 9 minutes:
6 power clean (155lb/105lb)
17 wallball (20lb/14lb)
15 burpees

-modify as needed

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC