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

“Muscle-Up Monday”

Take 15 minutes to work on muscle-ups.

For those who do not have muscle-ups, work on:
- ring dips
- ring pullups
- ring pullups using a powerful kip
- transition technique
- muscle-up progression

For those who have a muscle-up, work on:
- fine-tune the transition
- stringing together multiple muscle-ups
- flashing the wrists out at the bottom
- regular grip muscle-ups
- raise the rings a few inches for a needed jump to get to the rings

then……..

“Jackie”

For time:
Row 1000m
50 thrusters (45lb/33lb)
30 pullups

Go hard and fast throughout this WOD!  Break up into heats as needed.  No dropping the bars from overhead on the thrusters.

Compare to 1/8/10

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CrossFit Integrity, Charleston, SC

1. In general, what is your background?

Born Chicagoan, Got my Undergrad at the University of Illinois and my Masters from Loyola University Chicago. After working in the private sector for Walgreens Corporate Office (and driving an hour and a half each way to work) for 4 years, I awoke one morning with a severe case of Seasonal Depression. What is Seasonal Depression you ask? Well, the Mayo Clinic defines SAD (Seasonal Affective Disorder) as “a type of depression that occurs at the same time every year, usually during the fall and winter months, sapping your energy and making you feel moody.” Luckily, after seeking help, I found I was not alone, and that there were promising treatments available to me, the most common being to move somewhere warm. Hello South Carolina!

2. Age, Occupation?

I turned 30 in May. I currently work as a Department of Defense employee for SPAWAR. I do somewhat boring IT work, but along with that comes extensive travel to some of the more unique places in the world; my favorite thus far being Djibouti, Africa. Does everyone know what the capital of Djibouti is? It’s Djibouti.

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

Hello, my name is Brad, and I am a recovering muscle head. I had gone to “globo gyms” all my life making vein attempts to get “big.” I was wary about CrossFit at first due to the high intensity, short workouts. I felt I would become “small.” My friend Himan convinced me to try it anyway; so on a cool day last December, I attempted Angie. I don’t need to tell you guys what happened (it involves blacking out), but after apologizing for being stubborn and realizing the pathetic state of my fitness, I was sold. Also I was going on Spring Break that March and really wanted a six pack.

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

Let me start with Level of Fitness: It’s Absurd. I haven’t felt this energized since I was 22. I don’t even get hung over anymore because my body is now repairing itself at such an astronomical rate. I’m not so sure that was an intended effect of CrossFit, but it’s certainly a welcomed one!

My Life/Lifestyle has adjusted accordingly as well. Working out has changed from something that supplemented my life, to something that dominates my life. Since almost every conversation, discussion, and Facebook post now somehow involves CrossFit, I am forced to conclude that it has indeed affected my life in a positive way.

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

I would like to make the White Board in a strength exercise, and I would be ecstatic if it could be for Strict Press.

6. Favorite CrossFit moment so far?

I will never forget struggling SO hard to finish my first WOD that included MUs, and having the entire 7:00 class cheering me on as I was finishing. It was inspiring.

7. What do you like most about CrossFit Integrity?

Mainly its unique ability to trap more hot, humid air than the steam room at Gold’s.  But after that, hands down the coaching, however it would be wrong to exclude the comradery that is CrossFit Integrity.

8. Favorite WOD?

Virtual Shoveling

9. Least favorite WOD?

Any WOD that’s at 6am

10. Favorite movement?

How could it be anything but the seemingly forever evasive, ridiculously challenging, MUSCLE-UP!  (Honorable mentions include Cleans, and HSPUs)

11. Least favorite movement?

Rope Climbs. I still find myself avoiding the WODs that sport them.

12. Favorite place to eat in Charleston?

Basil. I’ve eaten there three times in one day on several occasions (though those were usually all day drinking events like the bridge run). I feel that if I had the opportunity to visit Thailand, I would end up being disappointed in the food.

CrossFit Integrity, Charleston, SC

After you complete the push press, lower the bar to the High Bar Back Squat position for the step-ups on the box.

Core Development:
20 toes-to-bar
20 knees-to-elbows

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CrossFit Integrity, Charleston, SC 

For time:
88 double-unders (sub 4 singles for each double-under)
parking lot sprint
66 pushups
parking lot sprint
44 walking lunges
parking lot sprint
22 burpees
60 GHD situps (sub 2 abmat situps for each GHD situp)

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CrossFit Integrity, Charleston, SC

Back Squat, 9-7-5-3 reps

then…

“Death by Deadlift” (135lb/95lb)

With a continuously running clock do one deadlift the first minute, two deadlifts the second minute, three deadlifts the third minute… continuing as long as you are able.

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CrossFit Integrity, Charleston, SC

Today’s class will cover the Snatch.

Skill:
rope climb
1-arm kettlebell push jerk (use dumbbell if needed)

6 rounds for time:
6 one-arm kettlebell push jerk (53lb/35lb)
6 other-arm kettlebell push jerk (53lb/35lb)
3 rope climbs, 15 feet (sub 5 pullups for each rope climb, 15 pullups per round)

Scale weight as needed.  Dumbbells may be used.

Core Development:
60 abmat situps

CrossFit Integrity, Charleston, SC