Skip to content

Wednesday, September 17, 2014

2014 September 16
by bk

bs

Strict Chinups, 5-5-5-5-5 reps
-add weight if desired

then….

For time:
50 power snatch (75lb/53lb)
Run 400m
25 power snatch (75lb/53lb)
-drop bar from thighs

Post loads (if necessary) and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, September 16, 2014

2014 September 15
by bk

BS
Back Squat, 2 sets of 7 at 65-70%, 2 sets of 5 at 75-80%, 2 sets of 3 at 87%

then….

4 rounds for time:
25 pushups
15 thrusters (95lb/65lb)

-drop bar from thighs

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, September 15, 2014

2014 September 14
by bk

photo11

3 rounds for time:
Run 600m
32 kettlebell swings (53lb/35lb)
18 pullups

Core Development:
50 weighted abmat situps

CrossFit Integrity, Charleston, SC

Friday, September 12, 2014

2014 September 11
by bk

Front Squat, 5-5-5-5-5 reps

Compare to 7/21/14

then….

AMRAP in 9 minutes:
3 rounds of:
5 strict pullups
10 slamball (30lb/20lb)
3 rounds of:
10 pushups
15 wallball (20lb/14lb)

*For the AMRAP, once the third round of pushups/wallball is completed, continue back to begin the first of three rounds of strict pullups/slamball
**For the AMRAP, one round of the first couplet is 15 reps (45 reps for all three rounds completed), one round of the second couplet is 25 reps (75 reps for all three rounds completed)….score is total reps

Compare to 7/21/14

Post loads and total reps to comments

CrossFit integrity, Charleston, SC

Thursday, September 11, 2014

2014 September 10
by bk

“9-11 Memorial WOD, Version 4″

For time: (in teams of 3)
Row 911m (team member #1)
Row 911m (team member #2)
Row 911m (team member #3)
9 rounds of: (one team member working at a time)
11 deadlift (225lb/155lb)
14 box jump overs (24in/20in)

-have rower count down, reset for each turn during transition off/on rower

Core Development:
Hollow Body Rock, 9 sets of 11 reps
Arch Body Rock, 9 sets of 11 reps
-sub 11 second holds, if needed

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, September 10, 2014

2014 September 10
by bk

W

For time: (in teams of two, with one person working at a time)
Run 1200m (each athlete run 600m)
122 pullups
144 pushups
166 abmat situps
188 air squats

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, September 9, 2014

2014 September 10
by bk

T

“Elizabeth”

For time:
21-15-9
power clean (135lb/95lb)
ring dips

Compare to 7/16/14

rest, then….

For time:
50 burpees

Core Development:
35 GHD hip extensions

Post time(s) to comments

CrossFit Integrity, Charleston, SC

Monday, September 8, 2014

2014 September 8
by bk

tnn

Overhead Squat, heavy double (16 minutes)

then….

For 6 minutes:
Row 500m
max rep overhead squats (95lb/65lb) in the remaining time

Core Development:
60 hollow body rock
60 arch body rock

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Sunday, September 7, 2014 – Athlete Profile: Michael McEvoy

2014 September 7
by bk

Athlete Profile: Michael McEvoy

MM

1. In general, what is your background?

I grew up in the Atlanta area. I played sports throughout my entire childhood, but I was mainly a football player (1st grade thru high school).  I walked on the Georgia Tech football team as a freshman, but got injured after a few weeks and decided I was done playing ball.  After that, my fitness level deteriorated considerably. In my early to mid-20’s I got married and then got fat! ;-)

At the age of 30, my weight had ballooned up to 280, and I was super fat and out of shape! I got sick of being so unfit, so I started running. During the next 2 1/2 years, I lost over 100 pounds, eventually bottoming out at 175. Running to lost that weight probably earned me back 20+ years of my life!

2. Age, Occupation?

34, Owner, Mustard Seed Software

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

As I mentioned above, I really got into running for a couple of years, and saw some very good results. When I left MUSC to start Mustard Seed Software, I got tired of running in my neighborhood every day.

I honestly don’t remember how I ended up in CFI for my Intro class, but I was immediately hooked! Finally, something that would push me super hard without boring me with the same workouts week-in and week-out.

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

When I joined CFI, I was “fit” in that I was healthy from a medical perspective. I was, however, trained to do only 1 thing: run. Although, I have dropped off slightly in the run department, my anaerobic endurance and strength have increased dramatically!

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

Butterfly CTB. Heck, even stringing together more butterfly pull ups would be sweet!

6. Favorite CrossFit moment so far?

When I got my first muscle up.

7. What do you like most about CrossFit Integrity?

The 10:30 class rocks! We’ve got such a good crew, and the atmosphere is competitive and welcoming, all at the same time. I know once I get there and see the 10:30 group that I’ll be pushed to give my best effort!

8. Favorite WOD?

I still prefer the ones that have more running in them.

9. Least favorite WOD?

Something with lots of muscle ups or heavy OHS.

10. Favorite movement?

Back squats or power cleans.

11. Least favorite movement?

OHS or dumbbell thrusters.

12. Favorite place to eat in Charleston?

We probably eat out at Sesame more than anywhere, because you can get a good, clean meal at a reasonable price.

If somebody else is paying, it’s a tie between the Fat Hen and Hall’s.

CrossFit Integrity, Charleston, SC

Friday, September 5, 2014

2014 September 5
by bk

AB

5 rounds for time:
Run 400m
12 front squat (135lb/95lb)

Core Development:
30 GHD situps
30 GHD hip extensions

Post time to comments

CrossFit Integrity, Charleston, SC