Monday, October 8, 2012
2012 October 8
Thank you for everyone who helped make Integrity’s Revenge a huge success! From the judges, equipment team, and everyone behind the scenes – you all did an amazing job! Great job to everyone who competed. All of the hard work that you put in the gym everyday was put on display. You all grew as athletes, keep up the great work!
“Helen”
3 rounds for time:
Run 400m
21 kettlebell swings (53lb/35lb)
12 pullups
Compare to 5/25/12
Core Development:
2 minutes of L-sit holds (cumulative)
50 weighted abmat situpsCrossFit Integrity, Charleston, SC
18 Responses
leave one →
Great work by all this weekend! Thank you BK and CFI for all of your hard work to make such a great and successful event. So nice to finally put some names with new faces too! Take care guys! Miss ya much!
Amy, we miss you already! I’m so glad you came to complete. It was amazing to see you and Kate go head to head!
Great job Team CFI (volunteers and judges) and BK!!! It was a spectacular event! Thank you for all of your hard work!
Awesome work to everyone who competed! I wished I was able to see and cheer everyone who competed! I was able to witness some, and you guys were BADASSES!!! Keep up the great work!
Thanks to everyone who made time to stop by and cheer on the athletes! It meant a lot just to hear your name to keep working!
I <3 my CFI family!
compete not complete… but you complete me, AMY WOODS!
I just thought that’s how Asians say “compete”.
BUT you complete me too, Vanny Yib!
Thanks for putting on an awesome event BK!
Judges and Volunteers, thanks for working SO hard. This weekend was amazing.
14:22rx improved from May. Down from 15:02!
L sits
50 abmats with 15 lb kb
10:03 rx pr
Deb 13:04 rx pr 1st time
GREAT event BK and all CFI crew! I heard nothing but huge compliments from all about the CFI camaraderie. It was great to meet new folks from other boxes but mostly to see all the CFI athletes in full swing. You all rocked it. Amy it was FANTASTIC to see you and to watch you compete. Safe trip home!
Row 500
DL w/ Elaine up to 130 x 8
Wod: 12:06 RR
Core: knee up holds, 26# kb abmats
BS w/ Elaine up to 130 x 3
Pullup work
5/25/12 Helen 17.12 rx (kipping)
10/8/12 Helen 14.54 rx butterfly some kip the rest….rain and a blister on my heel from the GREAT weekend put on by BK…..Integrity’s Revenge!!!
13:33rx
L-sits
50 ab mats with 15 lbs kb
9:55rx
For LuRong Paleo Challenge:
AMRAP in 8 minutes:
Max pull ups
(In six unbroken attempts)
30-15-15-15-15-15
Total: 105
2 Min L-sit cumulative
50 weighted abmats at 26#
14:34 Rx
14:10 53# x 1st round; 35# rounds 2-3; RR
Great job this weekend BK and CFI! Was an amazing event to be apart of! Great job Volunteers, Staff, Judges, and Coordination team. You all did such an amazing job!!
WOD: 11:37 RR
Pull-up Work / Handstand Pushup Work
*Thanks Catherine and Lynn for all your guidance! You girls are awesome!
8:56Rx pr by 38 sec
L-sits
53 lb ab mats
WOD: Helen, 14:25 Rx
2 min cumulative L sit + 50 weighted abmat sit-ups 26# KB