Monday, March 1, 2010
2010 February 28
Additional noon classes start today! Now offering a 12:00pm-1:00pm class on Mondays, Tuesdays, Thursdays, and Fridays (not on Wednesdays).
Saturday’s Nutrition Seminar was a great success! Thanks for all who came out. So far, we have 18 athletes signed up for the Summer Shape Up Paleo Challenge, which starts on March 20th. You can register for the Challenge at the gym, just get with one of the coaches.
4 rounds for time:
Run 400m
Rest 1 minute between rounds
Post time per round to comments
CrossFit Integrity, Charleston, SC
19 Responses
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The 400m runs are for MAX EFFORT and are WOD-board applicable!!
CrossFit Integrity, Charleston, SC
heres the spaghetti squash pasta recipe :
http://cavemanfood.blogspot.com/2009/01/paleo-spaghetti.html
1:15-1:35-1:29-1:26
CrossFit Integrity, Charleston, SC
1:24,1:36,1:41,1:40 as Rx’d Nice work 6pm class!
then…
Tabata: GHD situps,ring pushups ended with 8,7
CrossFit Integrity, Charleston SC
1:18 is still PR on 1/6/10 when we did 400mx2 with a 1 min rest then virtual shoveling
1:14PR/1:28/1:32/1:28
then
TABATA 8min
GHD SIT UPS
GHD BACK EXTENSIONS
then
side plank holds
1min each side rotating for 6min
used 20# vest for 1st 4min
1:48. 1:53. 2:16. 2:27
1:43-1:48-1:50-1:49
Tabata abs
CrossFit Integrity, Charleston SC
1:13/1:28/1:35/1:40/1:45
Tabata Abs
GHD Sit-Ups
Handstand Holds
1:31-1:40-1:45-1:53
Ran the bridge yesterday and that was all my achilles tendons could handle. Made up my own WOD to work on my pull-ups while everyone ran.
4 rounds
10 pull-ups blue band
20 air squats
then Tabata abs
sit-ups and plank holds
2:00/2:11/2:19/2:22
1:24PR
1:38
1:41
1:38
CrossFit Integrity, Charleston SC
1:20 PR / 1:45 / 1:54 / 1:53 (beat my last record at 1:28 on 1/6/10)
1:39-1:49-1:57-2:10
tabata abs, sit ups/planks
1:52/2:46/2:25/2:07
Tabata Abs
1:28-1:43-1:44-1:47
tabata abs, sit ups and flutter kicks
1:03 – 1:30 – 1:26 – 1:28
Tabata GHD Sit Ups and Back Extensions
CrossFit Integrity, Charleston SC
1:48 – 1:59 – 2:10 – 2:08
tabata: medicine ball sit ups w/ Vanny, plank