Good Luck Amy!

Sumo Deadlift, 3-3-3-3-3-3-3 reps

Romanian Deadlift, 15-15-15-15-15 reps
-use a light to moderately-light load
-practice technique and concentrate on speed if you have the form

Compare to 12/6/11

Core Development:
4 sets of 10 hip extensions and 20 GHD situps
then….
50 abmat situps

Cool Down:
Stretch

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CrossFit Integrity, Charleston, SC

4 rounds for time:
Run 400m
12 thrusters (135lb/95lb)

Core Development:
8 minute alternating tabata
-abmat situps
-flutter kicks

then….

40 GHD hip extensions

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CrossFit Integrity, Charleston, SC

Take 15 minutes to work on handstands, handstand pushups, handstand walks, etc

then….

AMRAP in 20 minutes: (teams of 2)
60 pushups
100 double-unders
60 pullups
-one person working at a time

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CrossFit Integrity, Charleston, SC

Overhead Squat, take 25 minutes to find your 1-rep max

then….

Snatch Balance, 3-3-3-3-3
-use 55-65% of today’s 1-rep max for all sets

Core Development:
4 minutes of plank hold (cumulative)

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CrossFit Integrity, Charleston, SC

AMRAP in 8 minutes:
7 power clean (135lb/95lb)
5 shoulder-to-overhead (135lb/95lb)

Rest 1 minute, then….

AMRAP in 8 minutes:
15 wallball (201b/14lb – 10ft target)
15 kettlebell swings (53lb/35lb)

Rest 1 minute, then….

For time:
Run 400m
30 burpees

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CrossFit Integrity, Charleston, SC

1. In general, what is your background?

I was born in Durham, NC and moved around North Carolina a few times before we settled in Richmond, VA when I started school.  My family moved from there to Charleston when I was 13.  After high school I spent 5 years at Wash U in St. Louis for college and grad school.  I came back home for med school at MUSC in 2008 and I’ll be graduating soon.

2. Age, occupation?

I’ll be 27 in a couple of weeks and I’ll be starting residency in general surgery at the University of Minnesota next month.  Right now, I’m hoping to become a heart surgeon, but I’m interested in trauma and liver/ pancreas surgery as well.

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

A few years ago I ran across pictures and video of a guy I went to college with had posted on Facebook of him working out at a box in NYC and competing in some outdoor event and I thought, “that looks awesome.”  I was chronically stressed because of school and my exercise routine had grown sort of stagnant and I was open to the idea of trying out something totally new and crazy to get me out of my comfort zone.  I saw that the only boxes open in Charleston at the time were nowhere near where I live and sort of forgot about it for awhile, but I randomly discovered CFI online in October of 2010 and I came in the following February when my schedule calmed down a bit.

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

It’s been a terrific experience.  Med school is great, but it can be really stressful and grinding at times and CF provides the perfect venue to blow off some steam while providing a lot of new and motivating challenges; I wish I had started coming to CFI sooner than I did.  I’m as strong now as I’ve ever been and I’ve surprised myself at what I’m capable of, especially with regards to performing some of the more athletic and complicated movements.  I’ve gotten better at listening to my body and, while I have yet to fully embrace the Paleo lifestyle, it’s definitely made me more conscientious about what I eat.

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

In the long term, I would like to lose a bunch of weight and keep my hips, knees, and back in good shape as I get older.  In the short term, though, I would like to start Rxing WODs with pullups and other body weight stuff and develop at least a basic proficiency with the gymnastic movements.  Also, while the physics of the Olympic lifts are stacked against people as tall as I am, I’ve made big gains in that area and would like to continue to do so.

6. Favorite CrossFit moment so far?

Definitely posting the fastest time on the board for the 500m row last Spring.  Everyone was yelling and screaming at me the whole time I was on the rower and it felt great to accomplish something like that.

7. What do you like most about CrossFit Integrity?

The 6AM class!  I love getting to the gym when its still dark to go to work with all of the undercover BAs in that group.  Overall, I really like that CFI is a supportive, unpretentious, and welcoming environment.  I was intimidated when I first started, but all of the coaches do a good job of making people feel at home and setting us up to succeed.  Everyone I’ve ever asked for advice about certain stuff, coach or not, is very helpful.  I think the most beneficial thing, though, is the consistent emphasis that all of the coaches place on proper form.  I see a lot of trolls on message boards and on YouTube talking about how CFers have terrible form and are always hurting themselves, and that may be true in some boxes, but I feel comfortable at CFI because I always have “lumbar curve,” “knees out,” etc. reverberating in my head when I work out.

8. Favorite WOD?

Anything with a significant rowing component.  I also like a lot of the chippers, the Dirty 30 in particular.

9. Least favorite WOD?

There are a lot, but the two most recent are the Fireman’s Ladder and Badger.  It was tough doing both in the same week.

10. Favorite CrossFit movement?

Rowing, rowing, rowing.  Deadlifts, front squats, and box jumps also.

11. Least favorite movement?

Burpees, without a doubt.  I also have a lot of room to improve with most of the gymnastic and bodyweight movements.

12. Favorite place to eat in Charleston?

If I’m paying: Butcher and Bee, Taco Boy, Verde, Andolini’s
If somebody else is paying: Husk, McCrady’s, Cypress

CrossFit Integrity, Charleston, SC

Snatch, 2-2-2-2-2-2-2 reps

Core Development:
3 minute plank hold (cumulative)

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CrossFit Integrity, Charleston, SC

Good Mornings, 3-3-3-3-3 reps (use light to moderate loads)

then….

AMRAP in 20 minutes: (teams of 2)
20 sumo deadlift high pull (95lb/65lb)
20 toes-to-bar
Run 200m

-one person working at a time on the reps
-both team members run at same time

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CrossFit Integrity, Charleston, SC

“Josh”

For time:
21 OHS (95lb/65lb)
42 pullups
15 OHS (95lb/65lb)
30 pullups
9 OHS (95lb/65lb)
18 pullups

Compare to 9/9/11

Core Development:
50 GHD situps

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CrossFit Integrity, Charleston, SC

CrossFit Integrity, Charleston, SC