Skip to content

Thursday, October 23, 2014

2014 October 22
by bk

row

Back Squat
-2 sets of 3, using 78% of your 1-rep max
-2 sets of 3 using 83% of your 1-rep max
-2 sets of 2, using 87% of your 1-rep max

then….

AMRAP in 5 minutes:
6 wallball (using slamball), (30lb/20lb)
6 burpees

Core Development:
hollow body hold, 3 sets of 35 seconds
40 arch body rock

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, October 22, 2014

2014 October 21
by bk

10 rounds for time:
9 pushups
6 box jumps (24in/20in)
3 power clean (195lb/125lb)

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, October 21, 2014

2014 October 20
by bk

AD

“Helen”

3 rounds for time:
Run 400m
21 kettlebell swings (53lb/35lb)
12 pullups

Compare to 5/12/14

Core Development:
L-sit holds (parallettes or rings), 5 sets of 10-15 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Monday, October 20, 2014

2014 October 19
by bk

77

“Fran”

For time:
21-15-9
thrusters (95lb/65lb)
pullups

Compare to 8/11/14

Core Development:
35 hollow body rock
35 arch body rock
15 v-ups
2 minute plank hold (cumulative)

Post time to comments

CrossFit Integrity, Charleston, SC

Sunday, October 19, 2014 – Athlete Profile: Colin Piacentine

2014 October 19
by bk

Athlete Profile: Colin Piacentine

CP
1. In general, what is your background?

I am from Philadephia, PA. I grew up playing lacrosse and football. I picked up wrestling in high school to stay in shape between seasons. Lacrosse took me to college. Played D2 ball for Saint Leo University down in Florida. Somewhere during that time I began putting down the lacrosse stick more and more and picking up beer more frequently. By the time I graduated I was pretty out of shape. Next up was grad school but I took a detour along the way. I took a summer lifeguard job for the beach patrol service in Hilton Head Island and wound up staying there for 2.5 years. Eventually I got things back in order and moved to Charleston in 2012. Finish up my master’s degree at CofC May 2014.

2. Age, Occupation?

26. Marketing Producer for Live 5 WCSC. I make TV commercials.

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

I heard of it when I was in Hilton Head through friends. I had always toyed around with the idea of joining but never made the move. I can openly and honestly say it was not until my good friend and fellow athlete Ross Ramsay motivated me to join I actually did. He talked about fitness and results but more importantly, he stressed how fun it was. One day on the way to get a hair cut I passed by Integrity and on a whim just pulled in. No class was going on but BK was there by himself. It was all downhill from there.

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

Truthfully, I am a much more motivated and generally a happier person thanks to CrossFit. I grew up an athlete and after college I had always missed playing sports on a daily basis. There was a competitive drive inside of me being unfulfilled. CrossFit allows me to fulfill it. It’s like I’m back in high school at wrestling practice except we get to wear cooler clothes. The focus on core and technique (stay tight! chest up!) has completely altered my level of fitness.

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

There’s two. Strict muscle up and hand stand push up (no wall).

6. Favorite CrossFit moment so far?

First muscle-up.

7. What do you like most about CrossFit Integrity?

Easily the people. There’s a great group there. Athletes and coaches. You come for the WOD but you stay for the people. The voluntary post-WODs at the 10:30 class are starting to get intense!

8. Favorite WOD?

Fran

9. Least favorite WOD?

Diane

10. Favorite movement?

Pull ups/Burpees/Box jumps

11. Least favorite movement?

Deadlift… Power cleans are a close second.

12. Favorite place to eat in Charleston?

It was Pita Pit until they took it away from me. Probably Coast or Monza. But more times than none you’ll find me at The Roost in Avondale.

CrossFit Integrity, Charleston, SC

Friday, October 17, 2014

2014 October 16
by bk

For time:
11 strict pullups
33 wallball (20lb/14lb)
Run 400m
12 strict chinups
36 box jumps (24in/20in)
Run 400m
13 kipping pullups
39 slamball (40lb/30lb)
Run 400m
14 toes-to-bar
42 burpees

Substitute ring row for strict pullups and strict chinups
Substitute beat swings for kipping pullups
Kipping pullups must be kipping, no butterfly pullups

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, October 15, 2014

2014 October 15
by bk

“Bear Complex”

5 sets, 7 reps of the following sequence:
1 rep equals,
1 power clean
1 front squat
1 push press
1 back squat
1 behind the neck push press

Work one time through a single rep of each exercise. Complete 7 times for one round. Do 5 rounds total working up to your max. Rest as needed between rounds.

This complex is not done for time. It is a strength and tenacity workout. Rest as much as necessary between rounds, and even during them — you just must keep your hands on the bar and “touch-and-go” between reps. You may put the bar down when the round is over. Once you have finished your seven reps, you may rest, then add a little weight and go at it again. The bar may touch the ground only when you start the power clean, but it must be a touch and go thing.

Compare to 6/14/10

Core Development:
60 hollow body rock
60 arch body rock
30 tuck crunch

Post weight for each set to comments

CrossFit Integrity, Charleston, SC

Wednesday, October 15, 2014

2014 October 15
by bk

GR

For time:
30 muscle-ups

OR….

AMRAP in 15 minutes:
6 pullups
9 pushups
12 abmat situps

Post time or rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, October 14, 2014

2014 October 14
by bk

22

Deadlift, 8 sets of 3 reps, using 65-75% of your 1RM
-each set starts on the minute

then….

For time:
50 air squats
Run 400m
30 hang clean (155lb/105lb)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, October 13, 2014

2014 October 12
by bk

DoubleUnders

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

then….

“Double-Under Ladder”

For time: 5-10-15-20-15-20-25-30-35-40-45-50 reps… and back down

In this workout, the clock starts and the athlete completes 5 consecutive double-unders. The athlete shall rest as much as he/she wishes before starting the 10 consecutive double-unders…..and so on…. Each set is to be performed consecutively or the athlete must start that set over. Example: If the athlete misses on the 24th double-under of the set of 25 reps, the athlete must start the set of 25 over. The goal is to do the ladder (up and down) as fast as you can. You are to do the set of 50 only once!

There is a 15 minute cap in place. Scale down the amount of sets as needed.

Compare to 6/15/12

Core Development:
3 minute plank hold (cumulative)

Post time to comments