For time:
4 parking lot sprints (forward)
10 pistol squats (5 each leg)
20 kettlebell swings (53lb/35lb)
30 pushups (hands off floor)
40 abmat situps
50 double-unders
2 parking lot sprints (backward)
50 double-unders
40 abmat situps
30 pushups (hands off floor)
20 kettlebell swings (53lb/35lb)
10 pistol squats (5 each leg)
4 parking lot sprints (forward)

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CrossFit Integrity, Charleston, SC

Today’s class will cover the Clean.

Overhead Squats, 8 sets of 3 using 65% of 1-rep max (each set starts on the minute)

This will be from the ground and if you squat snatch the first one that counts as 1 rep

then……

AMRAP in 10 minutes:
6 burpees
6 overhead squat (95/65)
6 push press

Core Development:
plank holds

Hold as long as you can up to a minute then 30 sec of rest.  Repeat this 5 times.

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CrossFit Integrity, Charleston, SC

Take 22 minutes to work on TWO of the following:
- double-unders
- muscle-ups
- pistols squats
- handstand pushups

then…..

“Fran”
21-15-9
thrusters (95lb/65lb)
pullups

Compare to 3/8/10.  This is one of the shortest most intense workouts we perform.  Make sure to scale as necessary to keep up that intensity!

Core Development:
30 GHDs or 60 abmat situps
30 hip extensions

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CrossFit Integrity, Charleston, SC

Team WOD today at Marion Square at 10:00am.    Be sure to bring water.  Meet in the middle of the Square by 10:00am.  Pass the word and see you there!

Come prepared to do some teamwork!  There will be no classes at the facility today.

Today’s WOD:
SURPRISE!

Post WOD:
Treats at Cullen’s place a couple blocks away.

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CrossFit Integrity, Charleston, SC

1.  In general, what is your background?

I mostly grew up on Long Island, NY but moved with my family to Charlotte, NC for high school. I was an all around nerd, marching band drum major, Latin club, but I loved to play sports. I played soccer, softball and swimming. I started college at UNC (the real Carolina) but dropped out because I was madly in love with Kevin and wanted to get married. I went back to school a few years later I received my nursing degree. I am currently enrolled at Charleston Southern in the Master’s of Nursing program. We have two great kids, Marissa and Timothy, who love to CrossFit with us.

2.  Age, Occupation?

37, Registered Nurse at MUSC Perinatal Services

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

Kevin started coming as part of the Healthy Charleston Challenge last year. He was at Integrity all of the time and could not stop talking about it. I decided to check it out just after Christmas. I had been a mid-distance runner but had an overuse injury over a year ago and could no longer tolerate the constant pounding of running. CrossFit gives a higher cardio intensity with out hours of running. After one day I was hooked.

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

For the first time ever, I want to go work out every day! My current schedule doesn’t allow me to make it as often right now and I am so bummed. I have always been strong but I have made tremendous gains. I feel better and more fit than I have in years. Now I have to focus on getting my diet in check. It has made such a difference for so many others at CrossFit.

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

I would love to improve my cardiovascular endurance so I could be competitive. I have the strength but the speed is not there….yet.

6.  Favorite CrossFit moment so far?

It is a tie between dead lifting 300lbs and getting my first kipping pull-up. I screamed and danced like a little girl when I got that pull-up!

7.  What do you like most about CrossFit Integrity?

It is unoriginal but the truth. The people are fantastic! They are all so supportive and motivating. Competition is fierce but friendly. When I want to quit they push me to keep going.

8.  Favorite WOD?

Grace. It is all about strength.

9.  Least favorite WOD?

Anything with burpees. I HATE burpees!!!

10. Favorite movement?

Front Squat or Split Jerk

11. Least favorite movement?

Duh, Burpees. OHS takes a pretty close second. I fell on my butt the last time I tried to do OHS.

12. Favorite place to eat in Charleston?

I love food, it is hard to pick just one. The Fat Hen, SNOB, and Taco Boy are all good.

CrossFit Integrity, Charleston, SC

Marion Square is located in between King St. and Meeting St., right at Calhoun St.

4 rounds for time:
30 kettlebell swings (53lb/35lb)
Run 200m
30 wallball (20lb/10lb)

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CrossFit Integrity, Charleston, SC

Marion Square is located in between King St. and Meeting St., right at Calhoun St.

Deadlift, 1-1-1-1-1-1-1 reps

2 sets of 5 (using 75% of your 1-rep max)… To Be Done UNBROKEN
2 sets of  10 (using 50% of your 1-rep max)… To Be Done UNBROKEN

Allow enough rest between sets

Compare to 7/29/10

Core Development:
60 partner med-ball situps (20/10)

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CrossFit Integrity, Charleston, SC 

Marion Square is located in between King St. and Meeting St., right at Calhoun St.

“Handstand Thursday”

Take 14 minutes to work on the following (concentrate on one and/or choose a variety):
- handstands (against the wall)
- free standing handstands
- handstand pushups (against the wall)
- free standing handstand pushups
- free standing handstand walks

then….

For time:
10 ring dips, 2 box jumps (24in/19in)
9 ring dips, 4 box jumps
8 ring dips, 6 box jumps
7 ring dips, 8 box jumps
down to…. 1 ring dip, 20 box jumps

Compare to 11/30/09

Core Development:
30 toes-to-bar

CrossFit Integrity, Charleston, SC 

Today’s class will cover the Clean.

AMRAP in 6 minutes: (score is total reps)
Run 800m
Complete as many Front Squats as possible in the time remaining (135lb/95lb)

rest 4 minutes, then…

4 rounds for time:
Run 400m
15 power clean (135lb/95lb)

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CrossFit Integrity, Charleston, SC

Push Press, 8 sets of 3 (using 65% of your 1-rep max for push press)

Bar starts from the ground each set.  Rest 45 seconds between sets.

then….

AMRAP in 10 minutes:
Buy-in, 30 shoulder press (95lb/65lb)
then..
10 overhead walking lunges (45lb plate/20lb med ball)
10 situps (abmat or GHD)

In this WOD, complete 30 shoulder press first.  Then move to 10 lunges, 10 situps, then back to the lunges.  Each athlete must complete 30 shoulder press before starting the other movements.  The shoulder press is only done ONCE.  The sooner the shoulder press is complete, the sooner your AMRAP score will begin.

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CrossFit Integrity, Charleston, SC