Monday, February 6, 2012
2012 February 6
AMRAP in 20 minutes:
7 power clean (135lb/95lb)
14 toes-to-bar
21 double-unders
Core Development:
50 abmat situps
50 flutter kicks (4-count)
Post rounds to comments
CrossFit Integrity, Charleston, SC
40 Responses
leave one →
3+13
Sweet video ! I’d like to show this to a few people I work with…
Oh, and Happy birthday Keith!!!
Happy bday keith!!
7 + 21 @ 65#, knees to elbows, bar hop
Happy Birthday Keith!
Burpee broad jump mile for your birthday Keith!!!
6 + 14 Rx
no time for Core Development!
5 + 19 Rx on bar / sub singles for DUs
50 Abmat situps
50 Flutter kicks
DU work…thanks Nick and Mishelle…hoping the DU switch will turn on one day!
Thought I would share this good video I found talking about stringing T2B and K2E together, which I struggle with big time…
http://www.crossfitintrepid.com/2011/09/09/kipping-toes-to-bar/
Happy Birthday Keith!!!
Great work at 9 and noon today. You guys put up some big numbers!
On my own after the 9AM class:
WOD: 10+3 Rx
Another fun WOD!
Nick – way to hit 10 rounds! Good Ass Work!
Luciana- the DU will happen, I promise. Practice makes perfect in this situation.
James- Train HARD this week!! See you at competition! Productivity!!!!
7 + 21 Rx with the 33lb bar.. technically 93lbs.. you guys gonna let me count that as Rx? how much do those clips weigh?
Just KEEP MOVING!
Look who just signed up for the 2012 CrossFit Games
http://games.crossfit.com/athlete/27649 -Biggest Loser trainer; Bob Harper!
I may just have to sign up
7+1 Rx !!
Thanks Nick. Never would’ve gotten there without the push!
Core development
Filthy 50 last Fri 31:08 singles
Also I’ve been playing ultimate on Sundays @ 3 in Hampton Park. Anyone up for it?
8 sets of 3 Push press @ 135# EMOTM
8 sets of 3 Deadlift @ 275# EMOTM
Incline bench press
12-10-8-6-4-2
95-105-115-125-135-155
low bar back squat
10-8-5-4-3
95-135-185-205-225
isolation work
5+10. 53#. Subbed bar hops for DUs.
WOD= 7Rx
Still going 2singles then a double, for every rep. I definitely feel it coming along, FINALLY!
The kipping t2b/k2e is definitely more efficient! I tried that today, like swinging on the monkey bars to see who can jump the farthest!
Thanks Mishelle! Looking forward to It! I’m looking more forward to seeing some of those big name teams compete, and lose to BK and his crew!
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.”~ Vince Lombardi
7+17 Rx
50 abmats
50 flutter kicks 4ct
Happy Birthday Keith!!!
4+40 knees to elbow
Back squat work. Ladder up To 265 and back down
Weighted pull up work
Hand stand push up work
25 du’s on the min 15 min
4 + 15rx
50 ab mats
50 flutter kicks 4ct
5+4 Rx
Got better on DU, still need a lot of work.
7 +9 Rx, need faster t2b’s!
Core development
6 + 5Rx, Happy b-day Keith!
Happy Birthday, Keith!
So, either 6+29 or 7+29 Rx…Ashleigh, I’ll depend on your counting for sure
50 abmats + flutter kicks
Great work 4pm class! Thank you, Jen!
Row 500m
WOD…. 12 + 12 Rx
50/50
OMMRC….. 129,807 meters
CrossFit Integrity, Charleston, SC
Back Squat
10×3 @ 205. Rest 60-90 seconds between sets.
Front Squat
8×3@ 175. Rest 60-90 seconds between sets
3 HSPU emotm 10 min
WOD: 10+15 RX
50/50 core development
9 rds + 2 Rx
50/50 core
WOD: 8+14RX
50abmats/flutter kicks
5 sets of 10 burpees on the minute
To Register For The Open:
http://games.crossfit.com/
Do it! You are letting your team down and the gym as a whole if you fail to participate.
CrossFit Integrity, Charleston, SC
5 sets of 10KBS 53#
7 + 4 Rx
50 abmat situps
50 flutter kicks (4ct)
5 sets of 10 burpees
Happy Birthday Keith!
8 rnds + 4 Rx
Happy Birthday Keith! Great job by everyone today.
Active rest day. 100 sit-ups. Mobility to the max.
Not so good today. Had a hard time with the DUs
4 + 12 @ 115# for power cleans
50 abmats and 50 flutter kicks (4 count)
7+8 Rx
8+3 Rx.. should have gone harder but I was feeling the effects of the superbowl celebration
after the 20 minute mark completed 10 full rounds rx…
50 abmats / 50 flutter kicks unbroken
Thanks for the Birthday wishes guys and gals! It was a great one.
7+23 #85
Thanks Reyna for keeping better count of my rounds than I can!
9+10 rx