Monday, February 4, 2013
The 2013 CrossFit Games Registration Page is live for you to register! Our CrossFit Integrity Team has been created. The more participation, the better! This will be fun!
1. Community – this is for everyone
2. We as a gym will be doing this together
3. Register yourself as an individual – $20
4. Choose “CrossFit Integrity” as your affiliate
5. Join the “CrossFit Integrity” Team
6. Do this ASAP and tell others!
7. For more information, check out the rulebook
Back Squat, 20 reps at 10# (or other category, if applicable) less than your 5-rep max
OR….
Back Squat, 3 sets of 7 reps at 10# (or other category, if applicable) less than your 5-rep max
then….
Box Step-Ups, 3 sets of 16 (8 each leg)
-keep all sets light to moderate
-choose either 24in or 19in box
Core Development:
Hollow Body Hold, 4 sets of 20 seconds
Arch Body Hold, 4 sets of 20 seconds
Post loads to comments
CrossFit Integrity, Charleston, SC
CrossFit Integrity, Charleston, SC
BS 20 @ 180#
Step ups 19in 45-65-70
Hollow and arch body holds tabata style
bs: 210# x 20
step ups: 45, 65, 70# w/ 19″
BS 20 @ 200#
Step ups: 45/65/65 – 19″ box
Hollow/Arch body holds
BS – 20 @ 200# yesterday
BS 135#
Step ups 19inch 33/45/45
Tabata
Squats at 285.
Core work.
Way to go Claire for hitting your 5 rep max today!
BS: 20 @ 85#
Step ups, 45,55,65
Hollow/arch body holds
BS: 7×3 @ 125# (jumped up to get caught up)
BSU @ 45-55-65
Core tabata style
BS 10×2@108#
BSU 33, 45, 50
Tabata
50 GHDs
BS @ 170 (behind 1)
Step ups: 45-45-55
Hollow & arch body hold tabatas
BS @ 110#
Step ups: 45-55-65
Ring Rows & Ring Dips (gotta get more than 2 pull-ups one day!!)
BS 20@ 305#
Step ups: 45-95-95
Hollow & arch body hold tabatas
20 @ 160
BS: 3×8 @ 90#
BSU @ 45-50-55
BS: 20 @ 130# (still a week behind)
Step Ups: 45-55-65 @ 16 reps per set
Hollow Body & Arch Body Holds: 4 sets of 20 sec each
Box Squats, 8-8-8 reps
185-195-205
Box Step Ups, 16-16-16
95-115-135
core work
Great job by all today!
CrossFit Integrity, Charleston, SC
BS 175×20
BSU 45-55-55
Core
200# 7-7-7
BS 20 @ 96#
BSU 3×16 @ 55
Ring rows 8 sets 10 emotm
BS 105lbs
Step ups 45lbs
Core work
BS 140# x 20
Step ups 45-55-65
Hollow/arch holds
85lbs back squats
35-45-45 step ups
Backsquats: 265×20
box step ups using 95# on 19″ box
hollow and arch body holds