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Saturday, April 15, 2017

2017 April 14
by bk
Today’s Schedule:
8:00am – Lifting Class
9:30am – Community Class (Bring A Buddy, free for first timers)
8:00am to 11:00am – Open Gym


AMRAP in 18 minutes:
-teams of two
-one person working at a time
-switch every 1:00
-team name theme: Easter
10 calories row or bike
20 slamball
30 double-unders (sub: single-unders)
20 burpee jump to plate
10 tuck crunch (sub: abmat situps)
Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, April 14, 2017

2017 April 13
by bk

“Karen, Angie, Diane Tag-Team”

For time: (in teams of 2, with 1 person working at a time)
150 wallballs (20lb/14lb – 10ft target)
100 pullups
100 pushups
100 abmat situps
100 air squats
21 deadlift (225lb/155lb)
21 handstand pushups
15 deadlift (225lb/155lb)
15 handstand pushups
9 deadlift (225lb/155lb)
9 handstand pushups

-time cap: 28 minutes

sub: dumbbell push press for HSPU

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 13, 2017

2017 April 12
by bk

Overhead Squat, 5-5-5-5-5 reps

then….

For time: (time cap: 2:30)
20 box jump overs (24in/20in)
10 shoulder-to-overhead (155lb/105lb)

at 3:00….

For time: (time cap: 2:45…”5:45″)
20 box jump overs (24in/20in)
15 shoulder-to-overhead (155lb/105lb)

at 6:00….

For time:
20 box jump overs (24in/20in)
20 shoulder-to-overhead (155lb/105lb)

Core Development:
side plank hold, 3 sets of 45 seconds (each side)
40 tuck crunch

Additional Work (Optional):

muscle clean, 4 sets of 3

5 sets of:
2 hang clean (above knees)
1 clean

push press, 4 sets of 4

Conditioning:
6 sets of:
Row 30 calories
-rest 1:1

Gymnastics:
L-sit chin-up holds, 4 sets of 5-10 seconds
handstan hold, 5 sets of 30-40 seconds
seated one-legged leg raise holds, 4 sets of 5-10 seconds (each)

Accessory:
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)
snow angel, 3 sets of 10
I, Y, T, U’s, 2 sets of 10 (each)
dumbbell overhead tricep extension, 3 sets of 12
one arm dumbbell kickbacks, 3 sets of 10 (each arm)

Post loads and times to comments

CrossFit Integrity, Charleston, SC

Wednesday, April 12, 2017

2017 April 11
by bk

6:00pm Skills Workshop Movement – ring muscle-up/progressions

Congratulations to Levi and Adam for completing the Fundamentals Course! Welcome to Group Classes!

For time: (time cap: 20 minutes)
Airdyne, 100/80 calories
Row, 100/80 calories
100 slamball over shoulder (40lb/30lb)

At 20:00….

For 10 minutes:
1 power clean
5 push press (work up to a moderate to moderately heavy 5-rep)

Post time and loads to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 11, 2017

2017 April 10
by bk

10 rounds for time: (time cap: 25 minutes)
5 chest-to-bar pullups
10 pushups
15 air squats

After each round:
1-2-3-4-5-6-7-8-9-10
power snatch (135lb/95lb)

Core Development:
75 hollow body rock
75 arch body rock

Additional work (optional):

5 sets of:
3 push jerk
1 split jerk

Gymnastics:
Ring Support Hold (top), 3 sets of 10-20 seconds
Ring Support Hold (bottom), 3 sets of 10-20 seconds
dragon flags, 3 sets of 5
shoot throughs, 4 sets of 6

Accessory:
frog kicks, 4 sets of 7 (3 second pause)
donkey kicks, 3 sets of 15
high row (using rope, cable crossover machine), 3 sets of 10
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)

Post time to comments

CrossFit Integrity, Charleston, SC

Monday, April 10, 2017

2017 April 9
by bk

Front Squat, heavy single (find a new 1-rep max)

Strict Pullups, 5 sets of 5 (option: weighted, go by feel)

then….

AMRAP in 7 minutes:
5 deadlift (155lb/105lb)
5 hang clean (155lb/105lb)
5 bar facing burpees

Core Development:
50 GHD situps (sub abmat situps)
50 hollow body rock

Additional Work: (Optional)

Gymnastics:
skin the cat, 5 sets of 2 (or accumulate 5-7 reps)
dead hang (from pullup bar), 8 sets of 20-30 seconds
handstand hold (chest-facing wall), 5 sets of 35-45 seconds

Endurance:
4 sets of:
Row 1000m
-rest 4 minute between sets

Accessory:
1-arm dumbbell row, 4 sets of 12
dumbbell pullover, 4 sets of 10
lateral dumbbell raise (alternating), 4 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
high row, (crossover symmetry), 2 sets of 10, pause 3 seconds
butterflies, 3 sets of 15

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Sunday, April 9, 2017 – Athlete Spotlight: Tara Morgan

2017 April 9
by bk

Athlete Spotlight: Tara Morgan


1. In general, what is your background?

I am an Army brat and have had many geographical “homes”, but claim Augusta, GA as my “go-to holiday” home. I actively competed in gymnastics throughout my childhood, but tried almost every sport out there. I eventually settled into cheerleading, rowing and running cross country.  After completing a marathon and a year of collegiate running, I decided to narrow my competitive sports again and finish my undergrad days at the University of Georgia as a rower (coxswain).  Even though I do not have a set “team” anymore, I am happy to say I still continue to race throughout the year – next up is the USRowing Masters National Championships in Oak Ridge, TN 8/17/17, where I’ll be coxing for the men’s team of San Diego!

2. Age, Occupation?

25, Chief Executive Administrator for a local new company.

3. How did you get to know about CrossFit and why did you start?

I learned about CrossFit in high school during my senior year, where I used it as a component in my senior project.  I started back after moving to Charleston because I work and train best in a team setting, and I knew CrossFit was perfect for that.

4. How has CrossFit changed your life, lifestyle, level of fitness?

CrossFit gives me the wide variety of training that I would not do on my own.  It pushes me to try new movements and to constantly improve every day I walk into the gym.  One of the most difficult struggles for me personally was realizing a year after college that I was no longer in the shape I wanted to be in.  The frustration of knowing what you are capable of doing, but your body will not allow you to reach those levels at the moment was one of the most challenging obstacles I had to confront.  CrossFit helped me get back to those levels, and I am excited to wake up every day and find out what new levels I can reach.

5. Name one (or more) fitness goal(s) and/or personal record(s) you would like to accomplish?

Goal: to be able to complete multiple muscle-ups

Return to the Georgia Tech Atlanta Erg Sprints to set the Hammer Award record for the Coxswain Women – to hold with my previous record set and still held in 2008 for the Jr. Coxswain Women

6. Favorite CrossFit moment so far?

Being able to complete workouts with pullups using no modifications or assistance!

7. What do you like most about CrossFit Integrity?

The members and the environment.  Integrity has such a supportive and no-judgment environment, which I feel is extremely important, especially for new members just beginning their CrossFit journeys.

8. Favorite movement?

Handstand walks

9. Favorite WOD?

So far, my favorite has been the 12 Days of Christmas.

10. Favorite place to eat in Charleston?

That’s hard to answer… but I always love sandwiches from Brown Dog Deli!

CrossFit Integrity, Charleston, SC

Saturday, April 8, 2017

2017 April 8
by bk

Today’s Schedule:
8:00am – Lifting Class
9:30am – Community Class (Bring A Buddy, free for first timers)
8:00am to 11:00am – Open Gym


AMRAP in 20 minutes: (teams of two, break up the movements in half)

2 rounds of:
10 strict pullups or ring rows (5/5)
20 pushups (10/10)
30 situps (15/15)
40 air squats (20/20)

after 2 rounds… Run 400m (together)

Repeat for 20 minutes

Post team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, April 7, 2017

2017 April 6
by bk

AMRAP in 20 minutes:  (teams of two, alternating movements)
Row 10 calories
10 power snatch (75lb/55lb)
10 burpees

Additional Work: (Optional)

Gymnastics:
skin the cat, 4 sets of 2
handstand hold, 3 sets for max time
shoot throughs, 4 sets of 7
false grip holds, 5 sets of 5-10 seconds

Accessory:
standing hip drivers (using rope, cable crossover machine), 4 sets of 15 (pause 2 seconds)
frog kicks, 3 sets of 15
wall sits, 3 sets of 40 seconds
barbell curl, 3 sets of 8
skull crushers, 4 sets of 10
snow angel (crossover symmetry), 2 sets of 8
pulldown (crossover symmetry), 3 sets of 10, pause 2 seconds
ATYT (crossover symmetry), 2 sets of 6, pause 2 seconds

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, April 6, 2017

2017 April 6
by bk

Strict Pullups, 8 sets of max reps, work for 15 seconds, rest for 45 seconds
-each set starts on the minute

then….

AMRAP in 15 minutes:
15 shoulder-to-overhead (135lb/95lb)
15 front squat (135lb/95lb)
15 box jump (20in/14in)

Core Development:
4-5 sets of:
hollow body hold, 10 seconds
10 hollow body rock
10 tuck crunch

Post reps and rounds/reps to comments

CrossFit Integrity, Charleston, SC