Overhead Squat, 5-4-4-3 reps
then….
3 rounds for time:
10 overhead squats (95lb/65lb)
20 slamballs (20lb/10lb)
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CrossFit Integrity, Charleston, SC
“Muscle-Up Monday”
Take 18 minutes to work on muscle-ups.
For those who do not have muscle-ups, work on:
- ring dips
- ring pullups
- ring pullups using a powerful kip
- transition technique
- muscle-up progression
For those who have a muscle-up, work on:
- fine-tune the transition
- stringing together multiple muscle-ups
- flashing the wrists out at the bottom
- regular grip muscle-ups
- raise the rings a few inches for a needed jump to get to the rings
then……..
As many reps as possible in 2 minutes:
parking lot sprint
hang power clean (135lb/95lb)
rest 1 minute
As many reps as possible in 2 minutes:
parking lot sprint
pushups
rest 1 minute
As many reps as possible in 2 minutes:
parking lot sprint
knees-to-elbows
rest 1 minute
As many reps as possible in 2 minutes:
parking lot sprint
wallballs (20lb/10lb)
You have two minutes per each interval to complete a parking lot sprint and as many reps as you can of the exercise. The quicker you complete the sprint, the more time you will have to complete the reps. Your score is the sum of all reps.
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CrossFit Integrity, Charleston, SC
Athlete Profile: Meredith Collins
1. In general, what is your background?
I grew up in Connecticut with two younger sisters, one who is a fellow Crossfitter (Alissa). With 18 years of cold winters behind me, I decided to relocate to Charleston for college. After graduating from the College of Charleston, I ventured to NYC to obtain a job in the advertising industry. However, after four years in the South, I found the pace up North to be too much to handle. I was desperately looking for an excuse to move back to Ctown and I found that through the Citadel’s graduate program (I have a Masters of Arts in Teaching, Social Studies). I’ve been here since April of 2003.
As far as my athletic background…let’s just say that I was more of an observer than a participant.
2. Age, Occupation?
I am 29 years old and teach U.S. History and yearbook at Summerville High School. I laugh everyday even though my hormonally-charged students may drive me crazy. Go Greenwave!
3. How did you get to know about CrossFit and why did you start?
I heard about CrossFit through Ashley Vaughan, who became involved after Edmund suggested it to her. Prior to joining, I had a membership at a local gym but did not attend on a regular basis. Exercise was never part of my daily routine and was just another chore on my to-do list. CrossFit seemed interesting, so I took the plunge and decided to try it. After my first day, I realized that this was nothing like I had done before. I was exhausted, but not defeated and I wanted to come back for more.
4. How has CrossFit changed your life, lifestyle, level of fitness?
The most noticeable change has been physical. I am able to lift more (I am 25 lbs away from deadlifting double my body weight), and I weigh less (which makes deadlifting double easier). CrossFit has also changed my mindset – I am happy to say Crossfit, and working out in general, has become part of my lifestyle. I like to feel the challenge of the WOD and enjoy the high when it’s over. It also helps to reduce the stress I endure from teaching sixteen year-olds.
5. Name one goal and/or personal record you would like to accomplish through CrossFit?
In general, I would like to RX more WODs. Specifically, I would like to do more than two pull-ups without assistance from the band. And maybe even one day deadlift double my body weight.
6. Favorite CrossFit moment so far?
My favorite CrossFit moment so far was definitely the first time I RX’d a WOD (Christine) AND made the board! I was so stoked to have accomplished both goals in one shot. Unfortunately, I have been booted off of the “board,” but plan to return. Stay tuned…
7. What do you like most about CrossFit Integrity?
The complexity of the WODs coupled with the encouragement of the coaches and fellow CrossFitters. These are the two reasons why I continue to come back.
8. Favorite WOD?
I would say Christine (see answer to #6), but I like any WOD that incorporates a little variety and not a lot of lifting weight overhead.
9. Least favorite WOD?
RJ (5 rounds: run 800m, 5 rope climbs, 50 pushups) was pretty tough, but well worth it.
10. Favorite movement?
Air squats because I’m pretty good at them and have mastered the form
11. Least favorite movement?
Anything that requires lifting A LOT of weight overhead…thrusters, overhead squats, shoulder press. Double-unders are also on my boo list – I can’t seem to do them without whipping myself.
12. Favorite place to eat in Charleston?
When I’m paying… Al di la, Taco Boy, Rue de Jean…. When someone else is paying: Halls Chophouse or Cypress (love the tuna).
CrossFit Integrity, Charleston, SC
4 rounds for time:
40 double-unders
40 abmat situps
Run 400m
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CrossFit Integrity, Charleston, SC
AMRAP in 20 minutes:
3 handstand pushups (scale HSPU’s as needed)
9 kettlebell swings (53lb/35lb)
15 air squats
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CrossFit Integrity, Charleston, SC
Front Squat, 12 sets of 2 (using 65% of 1-rep max), rest 45 seconds between sets
Each set starts from the floor
then…
For time: (re-stretch your legs on your own as needed before starting this WOD)
parking lot sprint
30 thrusters (115lb/80lb)… scale as needed
parking lot sprint
Core Development:
50 slam balls (20lb/10lb)
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CrossFit Integrity, Charleston, SC
For those taking the noon class today, the shirts will be available for you before the class and will be there at 11:37am. Come early if you want a shirt.
Our 6:00pm Olympic Lifting class each Wednesday is designed to provide in-depth instruction on the various squats, presses, and olympic lifts. Light weight is used throughout the class for you to learn and fine tune the basics of these movements. This class is for everyone and is HIGHLY recommended.
Today’s class will cover the Snatch.
Shoulder Press, 5-4-4-3 reps
then…
3 rounds for time:
7 shoulder-to-overhead (using 95% of today’s 3-rep shoulder press max)
11 ring dips
Core Development:
40 GHD situps
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CrossFit Integrity, Charleston, SC
Our CFI shirts and tank tops are being delivered today! They will go quick as many people have been asking about them for a while. They will be available this evening.
“Roy”
5 rounds for time: (30 minute time cap)
15 deadlift (225lb/135lb)
20 box jumps (24in/19in)
25 pullups
Scale reps/weight/rounds as needed. There is a 30 minute cap in place.
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
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CrossFit Integrity, Charleston, SC
10 rounds for time:
2 squat snatches (95lb/65lb)
4 overhead squats
6 burpees with lateral jump over barbell
Scale movements as needed. Squat snatches can be scaled to power snatches.
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CrossFit Integrity, Charleston, SC
Athlete Profile: Bryan Youmans
1. In general, what is your background?
Like most everyone here, I am a transplant. I grew up around Annapolis, Maryland and graduated from the University of Maryland (Go Terps!). After college, I decided that I was sick of Maryland, got a job in Charleston, and have been down here 7 years. Up until last year, I had played soccer for about 22 years. I wrestled in high school as well as club in college, and on moving to Charleston, got involved with Brazilian jiu-jitsu. I have a shelter dog and a fish (seriously, this thing is a foot long, 5 years old and will mean-mug me if I don’t feed him). My younger brother just recently moved down here, but looks at me like I’m crazy when I try and get him to workout. “Fat bottomed girls” just may be the greatest rock song ever.
2. Age, Occupation?
30, Police Officer
3. How did you get to know about CrossFit and why did you start?
Several years ago, there was a guy at work who was in great shape, and was raving about CrossFit. He directed me to the main website, and quite honestly, I was overwhelmed and a bit intimidated by it, so I didn’t give it much of a go. Fast forward to about a year and a half ago, I’m still doing the regular gym thing and sick of it. I got to talking with Ryan Cromer (coach and co-worker of mine) about CrossFit, and with some help from him, I started following the workouts from the main site and a couple others. Then in August ’09, I finally made the jump and started at Integrity.
4. How has CrossFit changed your life, lifestyle, level of fitness?
I have definitely put a lot more emphasis on what I eat. Before, I had the mindset that I was working out, so it was an excuse to eat whatever I wanted. Obviously, that doesn’t really work so well. I look forward to working out, whereas before it was another chore to be done. As for my fitness, I have recorded my workouts and runs for the last several years. It’s amazing to look back to when I thought I was in shape, and see how much faster and stronger I’ve become.
5. Name one goal and/or personal record you would like to accomplish through CrossFit?
CrossFit Total 1000# and hold an Iron Cross on the rings.
6. Favorite CrossFit moment so far?
When I broke my arm, there was no ice available. Somebody reached into the fridge and put two Bud Light cans on my arm. I remember looking down and thinking, “What kind of place do I workout at?” Seriously, I thought it was hilarious, but I guess since we went Paleo those had to go?
7. What do you like most about CrossFit Integrity?
The environment is really geared to constantly improving your level of fitness. The emphasis on nutrition, Olympic lift classes and the coaches are crucial. All that aside, I really believe that the boards make a huge difference. If you are a competitive person, you want to be on them. The boards provide a constant reminder of where you need to be and that getting there requires a whole lot of work. Oh, and being able to play around on the rings and try gymnastic style exercises is a lot of fun for me. They are definitely not something you can go and do at your regular gym.
8. Favorite WOD?
Fran – quick and painful
9. Least favorite WOD?
I am absolutely awful at OHS, and loathe any workout with them.
10. Favorite movement?
Deadlift
11. Least favorite movement?
Tie, OHS and Curtis P’s (it was a sick individual who created that exercise).
12. Favorite place to eat in Charleston?
Rio Grande. Yeah it’s a hole in the wall and Mexican food isn’t exactly Paleo-friendly, but do yourself a favor and get a pitcher of the frozen, Texas style margaritas.
