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Thursday, August 11, 2011

2011 August 10
by bk

Thank You Coaches
-from Coach BK

I would like to take this moment to personally thank and commend all of our great coaches at CrossFit Integrity.  You all dedicate your time and effort, hour-by-hour, day in and day out, week-to-week, etc…. to coach, help, encourage, and most importantly teach the proper form and standards to all of our athletes.  Your knowledge, leadership, dedication, commitment, and hard work is continually noticed.  You are all great individuals for taking the time out of your lives to help others!  Keep up the great work!

To our athletes….. with the above being said, our coaches are here to make sure each athlete is performing the proper form and technique throughout the movements and workouts.  They are also here to make sure each athlete is performing the proper standards during each workout, which are the same standards that are address at the beginning of each workout.  If an athlete fails to complete a rep or finish the movement with the proper standards or form, he/she will be coached into completing the rep with the proper form and standard. It is the coaches job and willingness to make sure the athlete completes the rep and movement properly. 

Sure, we all make mistakes and can mess up a rep or two.  But when it happens, it would be greatly appreciated to respectfully accept the constructive criticism given by the coach without contention.  Remember, your coaches are here to make you better, and are people you can count on, ALWAYS!  They are consistently willing to take the extra step to help you advance in life, increase your fitness level, and grow as athletes.  They respect you as individuals and athletes.  It would be nice if that same respect was reciprocated.

Thank you coaches for your on-going dedication and effort in guiding our athletes to accomplish their unimaginable goals!

Knees out!  Concentrate on keeping your knees out during the front squat portion of today’s workout!

Front Squat, 8 sets of 3, using 60% of your 1-rep max
-each set starts on the minute
-the bar will be cleaned from the ground (you may squat clean the first rep)


“Climb The Ladder” (for 12 minutes)
1 deadlift (225lb/135lb)
1 burpee
2 deadlifts (225lb/135lb)
2 burpees
3 deadlifts (225lb/135lb)
3 burpees

Using the pattern above, continue adding 1 rep to each set.  Complete as many rounds and reps as possible in 12 minutes.

Post front squat load and rounds + reps to comments

CrossFit Integrity, Charleston, SC
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37 Responses leave one →
  1. August 11, 2011

    Front Squat: #135
    WOD: 6+4 Rx

  2. Rueben permalink
    August 11, 2011

    FS: #115
    WOD: 9+10 #155

  3. Bradley Cohen permalink
    August 11, 2011

    FS: 135(5), 155(3)

    Wod: 10+6 Rx

  4. Patrick H permalink
    August 11, 2011

    Front Squat: 135#
    WOD: 8+1 185#

    Well said about the coaches BK! Y’all are what make CFI the awesome place that it is.

  5. Bradley Cohen permalink
    August 11, 2011

    Also, thanks to Daniella for the help w/ the weights after the WOD. She showed great companionship that was SUPER thoughtful and helped me out TONS!

  6. Khoung permalink
    August 11, 2011

    Front Squat: 180#
    WOD: 10 Rx

    Great work 6am!

  7. Amy permalink
    August 11, 2011

    Great work to Marco, Bob, Dan, and Beth B in the 9 am class today! I can’t believe the progress you guys are making…it’s awesome!!!

  8. Vanny permalink
    August 11, 2011

    Thanks BK!!! Also, thank you to all the members who assist others in techniques and tips regarding forms and movements. It is awesome to see how everyone has progress tremendously everyday and has the willingness to help others improve as well.

  9. Jen A permalink
    August 11, 2011

    Guys, I just want to thank everyone for their concern and help last night. And a big THANK YOU to Anna Caldwell who drove me to the ER and waited with me. Good news is no breaks or misalignment that they can see. They gave me prescriptions for lots of good drugs,however, I am only taking a high dose of Mortin every few hours. I’m a little nervous because I can’t lift up my arm. If anyone is a PT and has seen this before please contact me. I don’t see a Orthopedist until Monday. Doubt I will be CrossFitting for a while but I plan to be there to coach all of you if I can figure out how to get my arm through a workout shirt. A big shout out to my Partner in Crime. I hope you are OK Bud. Sorry I never asked you at the time. I will still be your partner anytime that you will have me. kiss jen

  10. Anthony permalink
    August 11, 2011

    Front Squat: 175#

    WOD: 11 Rounds + 1 Rx

    Great Job to all the 6 a.m.’ers and thanks to all the Coaches!

  11. August 11, 2011

    FYI… Team Registration is up for Integrity’s Revenge for those who want to compete on a team..

  12. Jon S. permalink
    August 11, 2011

    I love you, coaches.

  13. Jessica P. permalink
    August 11, 2011

    Mobility WoD. Thanks Shawna!!!

  14. Marco permalink
    August 11, 2011

    Front Squat: 115# 4rds; 135#4rds

    WOD: 7rds Rx.

  15. Angela permalink
    August 11, 2011

    I heart CFI Coaches 🙂

  16. August 11, 2011

    Front Squats- 3 Rds: 55# 3 Rds: 65# 2 Rds: 75#
    WOD: 11 Rds + 12 deadlifts + 4 Burpees

    Thank you for being patient & demonstrating, Mike! I greatly appreciate it!

  17. Marc k permalink
    August 11, 2011

    135 FS

  18. Julian Y permalink
    August 11, 2011

    115 FS. Check.
    9 rounds even. Rx.

  19. Glenn C. permalink
    August 11, 2011

    Front Squats- 155# all 8 rds
    WOD- 12+9 RX
    Thanks to All the CFI coaches!

  20. Nick R permalink
    August 11, 2011

    I also like CFI coaches!

  21. Barbara permalink
    August 11, 2011

    FS 53#
    WOD 9 plus 4 scaled to 85#

    Also thanks to the coaches for all the encouragement!

  22. Pat permalink
    August 11, 2011

    High Bar Back Squat w/ the boss
    I think I set my hopes a little too high


    155# Front Squats

    9+2 Rnds Rx

    7 rounds untimed
    10 GHD
    10 ABmats

  23. Rachel C permalink
    August 11, 2011

    Front squats- 53#

    WOD 10+8 using 83#

    You coaches are great, I appreciate all of you! 🙂

  24. bob mo permalink
    August 11, 2011

    The coaching staff @ CFI does an excellent job. I personally know they consistently spend their own time keeping up-to-date on all thing relating to CF.

    Dolly was a taskmaster @ today’s 9 am class. Brock is also tough but not as demanding as Dolly.

  25. August 11, 2011

    This is the best box ever and I feel grateful to be allowed to coach with the elite staff we have. What an awesome family all around we have at CFI.

  26. Dickson permalink
    August 11, 2011

    Front Squats w 135#

    WOD – 9 + 13 Rx

  27. Alex B permalink
    August 11, 2011

    105 front squat.
    WOD: 12 + 15 Rx

  28. Shawna permalink
    August 11, 2011

    Monday memorial WOD
    -sub reverse GHD leg lifts for T2B
    -sub handstand push-ups w/ 2 abmats for pull-ups

    I love the CFI coaches, too!!! I feel all warm and fuzzy on the inside 🙂

  29. Kurtis permalink
    August 11, 2011

    Front Squat: 115#
    WOD: 8rds + 4 @ 185#

  30. Michael Woods permalink
    August 11, 2011

    5 min AMRAP vs BK:

    500m row THEN 275# deadlifts and ring dips 3 each, 6 each, 9 each, etc. until time
    expires. Finished the set of nines plus 4 DL. Thanks Cullen for counting!

    Front squats @185#
    WOD 10 + 3 RX

  31. August 11, 2011

    High Bar Back Squat with PTC

    Nice work PTC!

    For 5 minutes….
    Row 500m, then.. 275# deadlifts and ring dips 3 each, 6 each, 9 each, etc. until time
    expires. Finished with the set of 12 DL and 12 RD


    For time:
    Run 200m
    20 box jumps @ 24in
    20 HSPU
    20 box jumps @ 24in
    Run 200m

    3:56 Rx, I believe…. Nice work Zack!


    5 rounds for time:
    1 progression of the Bear Complex, using 185lb
    Bear crawl 28ft

    3:43 Rx…. Nice work Keith!

    Thanks Amy for coordinating these H2H WODS!!

    CrossFit Integrity, Charleston, SC

  32. Mark edmunds permalink
    August 12, 2011

    165×2 175×6 frOnt squat …11+14rx… I’ve ben living about 3 minutes from LCCF In Mt pleasant for 3 months now, but I keep coming to integrity b/c of the coaches, and people. Keep it up! No offense to Lowcountry.

  33. Nik Solari permalink
    August 12, 2011

    Front Squat: 3 rounds 135, 5 rounds 155
    WOD: 9+5 Rx

  34. Vanny permalink
    August 12, 2011

    115# should have gone heavier

    wod: 12 + 15Rx

  35. August 12, 2011

    155 lbs

    Deadlift to find 1rm: 375 PR

  36. Angela permalink
    August 13, 2011

    9rnds even

  37. Reyna permalink
    August 15, 2011

    9 rds rx.

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