For all who are planning to come watch and cheer on your fellow CrossFit Integrity athletes at the 2012 CrossFit Games Southeast Regional in West Palm Beach next weekend, you can get your tickets HERE. We would love to have as many people as possible come down to support us! It will be a great time! Here is the weekend schedule. The spectator ticket prices are as follows:
3-Day General Admission – $25
Friday General Admission – $10
Saturday General Admission – $10
Sunday General Admission – $10
2012 South East Regional Qualifier – New Location Announced from Dirty South Qualifier on Vimeo.
Overhead Squat, 3-3-3-3-3-3-3 reps
then….
5 rounds for time:
72ft overhead walking lunge (45lb/25lb)
72ft bear crawl
*length of the wood is 36ft (down and back)
**set bumper plate down when resting or complete with the round, instead of dropping
Post loads and time to comments
CrossFit Integrity, Charleston, SC
4 rounds for time:
Run 400m
30 hands-release pushups
20 toes-to-bar
Post time to comments
CrossFit Integrity, Charleston, SC
Athlete Profile: Will Carter
1. In general, what is your background?
I was born in California and then my dad was transferred and stationed in the DC area. Spent 5 more years in Alexandria, VA and then another 7 in Ellicott City, MD. My parents moved to Charleston, SC right before my Junior year of high school and then I decided Charleston wouldn’t be a bad place to go to college. Graduated from C of C in 2005.
I played soccer and basketball (I’m awful at basketball) as a younger kid. I was in the band (played trumpet) in middle school and high school. I gave indoor lacrosse a try and played for one season in high school. When it came to outdoor lacrosse, I was going through a growth spurt and my knees just wouldn’t cooperate with the athletic rigor that lacrosse requires. Doctors told me I’d have to ice my knees before and after practice. After hearing that, I figured I’d just stick with the band. I also played a couple seasons of kickball here in Charleston, but that really only helped me fine-tune my flip cup skills.
2. Age, occupation?
29 (as of today), Business Financial Manager at SPAWAR and Reserve Police Officer with SPD
3. How did you get to know about CrossFit and why did you start?
On a business trip to DC a while ago, my buddy (Matt, he worked out at CFI a couple times) picked me up at the METRO stop and said he just came from a CrossFit workout. He told me how they did sled pushes, air squats, partner carries, etc. I thought “that doesn’t sound so bad” and didn’t really thing about it much after that (although I was intrigued). Fast forward a year and a half, my coworker Julie Straub and I were having lunch and we got to talking about CrossFit. I wanted to do something to get me off the couch and improve my general well-being, so she said she’d go to the intro class with me if I wanted to check it out. Showed up on a Saturday, and I was signed up and ready to go the following Monday.
4. How has CrossFit changed your life, your lifestyle, and your level of fitness?
When I look back 2 years and I see the content of my meals, I am stunned to think that this is what is normal in America these days. So much research has pointed to a multitude of negative impacts that our society’s typical meals has on our bodies. CrossFit has provided me with the motivation and community to improve myself physically through nutrition and intense workouts. I have never been in the kind of shape I am in right now. My cardio is way better than it used to be, my strength has improved greatly, and CrossFit’s ability to mash the two together has taken me to new levels of fitness.
5. Name one goal and or personal record you would like to accomplish through CrossFit?
This wouldn’t be major for most people reading this, but to be able to deadlift 405# would be huge. Deadlift and lower back-intensive exercises have been my major downfall since starting CrossFit (see “Michael” below), so improving so much to be able to deadlift over 400# would be phenomenal.
6. What do you like most about CrossFit Integrity?
The community and how people don’t just leave the gym and never talk to one another. The CFI family exists inside the gym and extends to events outside the gym, whether it be a beach day, brunch, or a mud run. Can’t say a Globo Gym would ever have that kind of camaraderie.
I saw a piece on the Daily Show recently about a Planet Fitness that kicked a guy out because he was grunting while lifting weights. Apparently dropping weights is a no-no as well at Planet Fitness. If you aren’t tiring yourself out so much that you wouldn’t even CONSIDER dropping the weights, your workouts are lacking something.
7. Favorite WOD?
“Dirty Thirty”. Right number of reps with the right movements.
8. Least favorite WOD?
“Michael”. Running after doing hip extensions is brutal.
9. Favorite CrossFit moment so far?
WOD 12.4. First time ever doing a muscle up in a WOD and I didn’t think it would occur after doing 150 wallballs and 90 double unders.
10. Favorite CrossFit movement?
Muscle Up. Being able to do a muscle up is such a milestone in anyone’s CrossFit experience. Plus, I feel it is a movement that no one outside of CrossFit spends any time working on. Also, folks look badass doing multiple muscle ups in a WOD.
11. Least favorite movement?
Wallballs. Although, being able to catch the ball with your face is a way to scale wallballs (and still be Rx) and save your shoulders.
12. Favorite place to eat in Charleston?
It isn’t around anymore, but my favorite place to eat was Hoagie Haven downtown. It definitely wasn’t healthy, but sometimes you just need a hoagie.
CrossFit Integrity, Charleston, SC
For time:
80 overhead squats (95lb/65lb)
70 box jumps (24in/19in)
60 toes-to-bar
50 shoulder-to-overhead (135lb/95lb)
40 GHD situps
30 burpees
Post time to comments
CrossFit Integrity, Charleston, SC
“Jackie”
For time:
Row 1000m
50 thrusters (45lb/33lb)
30 pullups
Go hard and fast throughout this WOD! Break up into heats as needed. No dropping the bars from overhead on the thrusters.
Compare to 6/15/11
Core Development:
40 toes-through-rings (sub 40 knees-to-elbows or knee-ups)
Post time to comments
CrossFit Integrity, Charleston, SC
Snatch, 2-2-2-2-2-2-2-2 reps
-may drop bar between reps
then….
AMRAP in 6 minutes:
5 power snatch (95lb/65lb)
10 pushups
Post loads and reps to comments
CrossFit Integrity, Charleston, SC
Shoulder Press, 8 sets of 4, using 70-75% of your 1-rep max
-each set starts on the minute
Teams of 2, for time: (one person working at a time)
300 double-unders
150 burpees
300 double-unders
25 minute time cap
Post loads and time to comments
CrossFit Integrity, Charleston, SC
For time:
Run 800m
75 back squats (135lb/95lb)…. from the ground
Run 800m
Compare to 6/23/10
Core Development:
40 knees-to-elbows
Post time to comments
CrossFit Integrity, Charleston, SC
Ring Dips, 10 sets of max reps for 15 seconds, rest 45 seconds
-start each set on the minute (and at 30 seconds, alternating if needed)
Compare to 3/6/12
then….
AMRAP in 15 minutes:
5 power clean (165lb/110lb)
10 box jumps (24in/19in)
15 pullups
Post total ring dip reps and WOD rounds and reps to comments
CrossFit Integrity, Charleston, SC
Athlete Profile: Evan Thorton
1. In general, what is your background?
I was born in Maine and grew up near Greenville, South Carolina. While growing up, I swam competitively with a USA Swimming club team from middle school through high school. I really enjoyed being around the water & stated lifeguarding during the summers throughout high school as well. As I started college at Clemson (for Computer Science), I started working year round at the pool for some extra money. I did just about everything someone could have done at the pool (lifeguard, senior lifeguard, lifeguard instructor, swim lesson instructor, pool manager), but my major “mistake” was leaving the competitive team. Towards the end of school, I landed a co-op job with SPAWAR (which initially brought me to Charleston), and decided to go full time with them after I wrapped up my final semester.
2. Age, occupation?
29, Project Manager, SPAWAR
3. How did you get to know about CrossFit and why did you start?
I think starting CrossFit was kind of a journey/perfect storm for me. After having a bad experience with a negative swim coach my senior year in high school, I burned out and decided I was done. I kept telling myself I would join the club swim team on campus in college, but after going to one or two practices, my willpower caved and I stopped going. Looking back, I’m not sure if my heart wasn’t in it due to the negative experience or I was just burned out from over training.
In late 2010, I initially heard about CrossFit from a co-worker, Tyson Hill (who went to CFI before moving to the other side of town). He kept talking about a place someone could go and get a great workout in under an hour & be able to have something different programmed for each day. It took maybe 3-4 months of convincing (and listening to my doctor tell me to get in gear due to blood pressure), but I finally went to an intro class (MAR 2011) with my wife, Catherine. We went on to do the fundamentals course & haven’t stopped since (I’ve still got an itch to get back in the pool, though).
4. How has CrossFit changed your life, your lifestyle, and your level of fitness?
I’m in the best shape I’ve been in since college. Not quite where I want to be yet, but getting there. I remember competing in Integrity’s Revenge after only 6 months after starting CrossFit in the scaled division & hurting badly. The worst part of the whole thing was weighted walking lunges and wallballs. Don’t get me wrong, walking lunges & wallballs are still horrible, but they’re a heck of a lot easier now than in the Fall.
5. Name one goal and or personal record you would like to accomplish through CrossFit?
I’d really like to see myself compete in Integrity’s Revenge again this year & move up from last place!
6. What do you like most about CrossFit Integrity?
Group workouts. If I don’t share the pain, I’m done for. This was the best part of swimming, you have a workout laid out for you & share the pain with your teammates. Any time I tried getting in the pool on my own, I wouldn’t do nearly as much.
7. Favorite WOD?
Charleston 9! This one is the hardest I’ve done, but I’m looking forward to doing better than 59:59 the next go around. Maybe I’ll do the rope climbs next time since I started getting the hang of it last week!
8. Least favorite WOD?
Don’t really have one that comes to mind.
9. Favorite CrossFit moment so far?
Pat Mulhern in my face during Integrity’s Revenge, pure inspiration with plenty of colorful metaphors!
10. Favorite CrossFit movement?
Ground to overhead, pullups, toes-to-bar
11. Least favorite movement?
Overhead squats, wallballs, walking lunges
12. Favorite place to eat in Charleston?
Husk, Sesame, Bushido’s, Stono Farm Market
CrossFit Integrity, Charleston, SC
