Thursday, June 30, 2011
We are in the process of reserving two great local venues for our 2011 Garage Games Series CrossFit Event, Integrity’s Revenge, in September. Acquiring event sponsors is the next step! We need as much help as we can get in obtaining sponsors for this event. If you know of or have a company that would be interested, please share! We are having a meeting TODAY, 5:45-6:30 at the gym for all who are interested in helping. Open Gym is from 5:00-5:45 ONLY, meeting at 5:45. Sponsorship packets detailing the different levels of sponsorship and associated benefits will be provided to all at the meeting.
There will be a prizes for the top three that bring in the most sponsorship money:
1st Place – 6 month membership to CFI
2nd Place – 3 month membership to CFI
3rd Place – 1 month membership to CFI
4 rounds for time:
6 ground-to-overhead (185lb/115lb)
Run 200m
Scale as needed, but the ground-to-overhead should be heavy and challenging! Warm up well to the desired weight.
Core Development:
40 hip extensions and 40 GHD situps (for time)
Post time to comments
Well, this may or may not be correct but I scaled to #135 and took me 12:40? and on the GHD exercises about 4:40
115# 13:11? just over 5 minutes on the GHD stuff
15:06 155#, 3:5something for 40 hip extensions and 40 abmats
Brian, you didn’t win:
http://www.thedanielislandnews.com/artman2/publish/Sports_66/index.php
18:56 Rx first round, 165# for the rest
GHDs: like 15 seconds after dan
Nice work Dan and Bob! Thanks for push amy! And for the music, and the hose (9 am was pretty wild)
11:23 85 #
40 Hip Extensions and GHDs: 8:09
9 am class did a great job. Dolly also provided alot of encouragement to our class.
What have you guys been doing? Weightlifting shoes and changing for each 200 m? Or Chucks FTW?
16:56 155/145#
GHD: 4:22 Rx
Thanks Amy for the push.
CF Endurance WOD: 3x 800m TT 5 min Rest
16:56 155#/145#
GHD: 4:22 Rx
Thanks Amy
CF Endurance WOD: 3x 800m Rest 5min
16:56 155/145#
GHD: 4:22
Thanks Amy
CF Endurance WOD: 3x 800m TT Rest 5min
WOD: 13:49 @ 175#
GHD WOD: 3:24 Rx
10 sets of 25 DUs on the minute
13:40 165#
9:42 Rx + 135#
2:22 Rx for hip extensions/GHD’s
18:59 Rx
Active rest day consisting of 1000m row and stretching. HUGE shout out to Colin R for RXing today. Great job the the 4pm class as a whole, excellent reps!
WOD- 9:46 scaled up 205#
4:05 RX GHDS/Hip Ext.
Great work by all today!!
Overhead Squat, 10 sets of 3, using 170lb
- each set starts on the minute
HSPU work
WOD…. 9:09 Rx, using 205lb
GHD WOD…. 2:09 Rx
CrossFit Charleston, SC
WOD: 9:46 (75# for 1 rnd then dropped to 65# because of back)
3:33 Rx GHD/Hip extensions
10:30 Rx
60 minute Mobility
Arm balance and other balancing work with Angela
25 Double Unders on the minute for 10 minutes- scaled 2 rounds at minutes 6 & 7 to 15 reps- completed an additional 20 after the last round.
Great meeting! Super excited to be apart of such a great event!
8:01RX
GHDs and Hip extensions
WOD – 11:14, scaled – 155 for first two sets, then 135 for last two sets.
Core – 4:11
14:40 100#
Thank you Shawna for helping me get my twist and balance
14:49RX
2:11 (unbroken had Shane count for me)
Double under wod
11:28Rx
GHDs 2:49