Friday, October 30th
Remember to submit your Halloween CrossFit movement pictures!! (see Wednesday’s post)
Unlike pop culture, at CrossFit we are more impressed with what the body can do than how it looks. A strong body in motion is the more beautiful than a thin body posed and air brushed. During the air-gasping, grunting, weight-throwing, sweat-flying middle of a workout, the size and shape of our bodies (unless in relation to proper movement) is simply not a focus. Anyone who is concerned about jiggle during a pull up or worried about whether or not their belly rolls over the waistline during a deadlift isn’t working hard enough. It is true, however, regardless of what your goals are, if you come into the gym and put in the hard work, your body will change. You will become stronger, faster and fitter. Looking good just happens to be icing on the cake.
Today’s WOD
3 rounds of:
Body-weight Back Squats (max reps)
- make sure to get enough rest between rounds, scale weight if needed
Rest…. then…. 100 burpees for time
Post reps on back squats for each round and time on burpees to comments
185 lbs 11,9,8
100 burpees 12:34
225 lbs 6,11,10
100 burpees 10:17
75lb. 13
65lb. 12
11:11
Crossfit Integrity, Charleston, SC
185 lbs 37 – 35 – 36
100 burpees 7:24. Didnt break any records on the burpees today but maybe thats because of the 108 squats prior…I hope anyway. Nice job everyone…lots of grunting in there today!!
Crossfit Integrity, Charleston SC
BW = 185: 21-22-25 Rx
9:49 burpees
Crossfit Integrity, Charleston, SC
165lbs- 7,9,6 RX
100 Burpees- 9:37
165 lbs – 18, 21, 23 Rx
7:14 – 100 burpees
165 8,8,10
100 burpees 9:59
row 5k 26:20 @4
170lbs-14,16,20 RX
100 Burpees-10:10
Crossfit Integrity, Charleston, SC
bw-180-20,23,26-burpees-time was horrible..
Nice job everyone on a VERY challenging workout!!!
BS @ 175#…. 43-50-37 Rx
burpees…. 9:11 (ugh!)
Crossfit Integrity, Charleston, SC
my BW is 225 so it was an Rx, how did I leave off 2 such important letters.
115-70% of current bodyweight
20-18-16
I could’ve pushed to get more reps on the 1st and 2nd rounds, the last round I gave it all I had
100 Burpees
10:24-felt much better than the last time I did these which was probably the end of august
(BW 190) 20-21-23Rx
100 Burpees – 7:20
135, 20,19,16
100 Burpees – 14:14
BW 180lb 17,13,12
Burpees 8:14PR last time was 8:49
Feel ill today but still set a PR. Nice reps on the BS Chris and Brian
Crossfit Integrity, Charleston SC