Athlete Profile: Blaire Wanamaker

1.  In general, what is your background?

I grew up in Stillwater, NJ which is located in the Northwest area of New Jersey. I have three brothers, which my older brother lives here in Charleston, the middle one is still in Jersey and the baby is a Marine and stationed in Japan. Yes, I am the only girl and I love it!!! I played soccer, basketball, softball, and track all throughout high school. I went to a local college in Jersey where I got my BS in Business Management. I wasn’t sure what I wanted to do or where I wanted to live, so I decided to move here to Charleston with my brother. I’ve been here for 3 years and I’m getting ready to move back home to Jersey.

2.  Age, Occupation?

25, Police Officer

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

My boyfriend always talked about CrossFit and the workouts that he was doing at his gym. He had explained to me the concept of Crossfit and I found it very interesting. I very rarely went to a gym because I never knew what to do there or I was bored. I would just run once in awhile for a workout, although I knew I needed to do more. I figured I would try it since it was a different workout every day and that was what I liked.

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

I am in the best shape of my life. I feel like I have more energy and I like having the soar muscle feeling even this far into it. I’ve never stayed with a gym or workout like the way I do with Crossfit.

5.  Name one goal and/or personal record you would like to accomplish through CrossFit?

Rx a workout with double-unders.

6.  Favorite CrossFit moment so far?

I never thought I would ever be able to do a pull-up, but not only can I do one, I’ve RX workouts with multiple pull-ups!!!!!!!

7.  What do you like most about Crossfit Integrity?

I like the way athletes push themselves, but at the same time are being pushed by others. I love how the coaches and athletes cheer each other on, even if you just met. It doesn’t feel like a gym, it feels like a team.

8.  Favorite WOD?

I have no idea what my favorite WOD is. I like them all because they all kick my butt.

9.  Least favorite WOD?

Anything with double-unders

10. Favorite movement?

Pull-ups and front squats

11. Least favorite movement?

Double-unders

12. Favorite place to eat in Charleston?

I love food, but I really like Fish on Upper King.

CrossFit Integrity, Charleston, SC

Nutrition Seminar, 9:00am-12:00pm

Doors open at 8:30. Bring a notebook. Coach Nigel will have a team WOD planned for afterward.

Post thoughts, feedback, discussion about seminar, and WOD time to comments.

ATTENTION:  Additional NOON classes will be available next week!!!  Starting on Monday, March 1st, we will be offering a 12:00pm class each weekday EXCEPT on Wednesdays.  The “Hours” page has been updated to reflect the additional classes.

Nutrition Seminar this Saturday from 9:00am-12:00pm.  The gym will be closed for all workouts during the nutrition seminar. 

3 rounds for max reps of:
pushups
pullups

There is no time component in this WOD.  When you hit failure, rest a strict time between exercises.  Your score is max reps for each exercise per round.

rest…. then….

“Annie”
50-40-30-20-10
double-unders
situps

Post max reps and time to comments

CrossFit Integrity, Charleston, SC

65 Day Paleo Challenge Setup and Rules

Start/Finish:
Saturday, March 20, 2010 to Saturday, May 22, 2010

Entry Fee:
$20, sign up at the gym

This is not a weight loss competition.  This challenge is a way to better health, performance, and a longer happier life.

Before and After:
Photo – front, side and back view (optional)
Measurements – body weight, waist circumference, and body fat (optional)
Performance – 1 mile run, max pullups, “Christine”

The Winner:
At the end of the challenge the top five performers will be selected based on:
1.  Measurement Improvements – weight, waist, and body fat
2.  Performance Improvements – 1 mile run, max pullups, “Christine”
3.  Scoring – points from daily nutrition log

Prizes:
The top THREE winners of the Paleo Challenge will get a prize pack of money, gift cards, free memberships and more.

Scoring:
You will be required to keep track of your eating in a Nutrition log.  From this log, you will give a daily score of 0-10 based on your compliance with the Paleo Diet.  A score of TEN would represent a day of….

10 points: eating like a true hunter gatherer; nothing but meat, fish, eggs, veggies, fruit, nuts and seeds.
~ 1 point off for every serving of: Deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings.
~ 2 points off for every serving of: Dairy (milk, yogurt, cheese, butter), soy products, quinoa
~ 3 points off for every serving of: Cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs.
~ 4 points off for every serving of:  Soda, juice, sports drinks, potato, fried food, chicken wings, most restaurant appetizers, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar added dried fruit, beer, wine and all alcohol drinks, pizza.

Note:  If you are going off the reservation, it’s important to know how many servings you are eating…for example, 1 can of soda is 2 servings.  This means that if you drink an entire can you’d be working off of 2 points for the day.

BONUS POINTS:
There is a potential for 4 extra bonus points per day.
1.  You get one extra bonus point for everyday you participate in a CrossFit workout.   The benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements.  Train Hard.  Eat Clean.  Live Life.
2.  You get one extra bonus point for everyday you consume at least 6 grams of Fish oil. Our primary goal with this challenge is to reduce Silent Inflammation.  Silent inflammation is far more insidious than classic inflammation because it is at the molecular level and may not be detected until it’s too late! It doesn’t generate the pain associated with classic inflammation and therefore goes untreated for years or even decades. Virtually every type of chronic disease (heart disease, cancer, and Alzheimer’s) has a significant inflammatory component as its underlying cause.  Silent Inflammation is the first sign that your body is out of balance and no longer well. You can’t feel it, but it is grinding down your heart, your brain and your immune system.  Your weight and health are greatly determined by how well you control the inflammatory process.
3.  You get one extra bonus point for everyday that you stretch more than 20 minutes.
4.  You get one extra bonus point for every night that you sleep more than 8 hours.
 
Post Workout:
Post workout is the one time we will allow a slight deviation from Paleo.  If you are unable to stomach solid foods after training a protein drink is a great alternative.  For fast and complete recovery we suggest a post workout protein shake and some sweet potatoes.  You should mix the protein with water (aim for 20-45 grams), and eat 3-9 ounces of sweet potatoes.  If your primary goal is to decrease body fat and get leaner skip the potatoes.  If you just finished “Murph”, “Eva”, “Badger” or other 30+ minute intense workouts, go higher on the starches to replace glycogen.  Your performance the next day is dependent on it.

Post any questions, thoughts, etc to comments

CrossFit Integrity, Charleston, SC

Nutrition Seminar this Saturday from 9:00am-12:00pm.  The gym will be closed for all workouts during the nutrition seminar. 

Push Jerk, 1-1-1-1-1 reps (warm up to your first set of one rep)

rest, then…  “Death by Clean & Jerk”

With a continuously running clock do one Clean & Jerk the first minute, two Clean & Jerks the second minute, three Clean & Jerks the third minute… continuing as long as you are able.  Men use 135lb, women use 95lb.

Post loads and number of minutes completed to comments

CrossFit Integrity, Charleston, SC

GARAGE GAMES 2010 TEASER from Lisa Kehler on Vimeo.

4 rounds for time:
15 overhead squats (95lb/65lb)
30 box jumps (24in/19in)

Post time to comments

CrossFit Integrity, Charleston, SC

“Griff”
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

rest 5 minutes, then…

Back Squats, 5-4-3 reps

Post time and loads to comments

CrossFit Integrity, Charleston, SC 

AMRAP in 20 minutes of:
20 double-unders
8 pullups
4 hang power snatch (95lb/65lb)

Post rounds to comments

CrossFit Integrity, Charleston, SC

Athlete Profile:  Michael Anderson

1.  In general, what is your background?

I grew up in a small town outside of Columbia, SC called Winnsboro.  I have a younger sister that lives in Columbia that is awesome.  It’s too bad she cannot work out with us.  She is a great competitor with a heart of a lion.  I attended University of South Carolina and stayed around Columbia for a couple years after graduating in 2003.  I moved to Charleston in October of ‘05 to take a job with a local home building company called Sabal Homes.  Growing up I was either hunting, fishing, or playing sports.  Baseball was my favorite.  Nowadays, I still enjoy hunting and fishing as well as hanging out with family and friends.

2.  Age, Occupation?

29, Homebuilder

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

Kevin Barnwell is a good friend from Columbia and he hired a personal trainer with a CrossFit background.  He kept telling me how awesome it was and I should check out a CF gym in Charleston.  Then last summer I worked with Grant Broggi (fellow crossfitter) and he too was encouraging me to try CF.  I started watching some CF videos online and became very interested in the movements/workouts.  I started doing the CF in the globogym but that wasn’t really working for me.  First and most importantly, I did not know the proper technique for each movement.  Second, the gym management didn’t appreciate me dropping their weights.  Lastly, the intensity in the globogym is nowhere close as to CF Integrity.  So in May 09’ I started CrossFit Integrity and I have been attending as many workouts as my work schedule allows.  During each “WOD” I tell myself, “I am never coming back” only to find myself each night checking the website to see if they have posted the next “WOD”.

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

Last summer before I started CrossFit I was benchpressing more weight than ever and weighed more than I have in the past with a very low body fat percentage.  I thought that I had achieved fitness and was in shape.  I could not have been more wrong!  My first day at CF, we were about 2 minutes into the WARM UP and I was gasping for air.   Since that day my fitness level has continuously improved, but just when I think I’m in shape, the coaches throw a WOD at us that totally breaks me down.  Energy, diet, and mental focus have all been impacted in a positive way.  While all those are important I am most happy about my flexiblility.  I tore my ACL a few years back and had problems with constant stiffness in my knee.  Since I have started CF, the flexibility, overall feeling, and range of motion in my knee has improved tremendously!  It is probably stronger now than before my injury.

5.  Name one goal and/or personal record you would like to accomplish through CrossFit?

To get my name on that big, white WOD-board!

6.  Favorite CrossFit moment so far?

RXing my first pull up WOD.

7.  What do you like most about CrossFit Integrity?

The people, coaches, and positive atmosphere!  It is all great.

Once I decided to go to CF Integrity I was nervous and anxious at the same time. I walked inside, the music was loud as hell, weights were being thrown around, and people were covered in sweat and bleeding from their hands.  I was thinking, “I am getting the hell out of here!”  Before I could make it to the door everyone started introducing themselves and seemed very encouraging, so I stayed.  Now I am always looking forward to the next workout, not just to workout but to catch up with everyone.  It is kind of weird.  You feel like you are going to puke while working out but having fun at the same time!

8.  Favorite WOD?

I do not really have a favorite but I do like the AMRAP WODs better than the others.

9.  Least favorite WOD?

I have a short memory but the “Air Force WOD” was brutal.  Thrusters, overhead squats, and a few other movements, combined with 4 burpees on the minute, all in one WOD…  That’s just stupid!

10. Favorite movement?

Front Squats and medicine ball cleans.

11. Least favorite movement?

Overhead Squats and lets be honest nobody likes doing a burpee!

12. Favorite place to eat in Charleston ?

Too many to name just one………So I guess anywhere that you can sit outside on a nice day for a good meal and a cold beer.

CrossFit Integrity, Charleston, SC

4 rounds for time:
3 shoulder press (95lb/65lb)
6 push press (95lb/65lb)
9 push jerk (95lb/65lb)
Run 200m

Compare to 10/31/09.  Post time to comments.

Crossfit Integrity, Charleston, SC