Thursday, September 2, 2010
This coming Monday (Labor Day) the gym will be closed. HOWEVER, we will be having a group (team) WOD at Marion Square (downtown) at 10:00. Meet in the middle of the Square by 10:00. Pass the word and see you there!
Marion Square is located in between King St. and Meeting St., right at Calhoun St.
“Handstand Thursday”
Take 14 minutes to work on the following (concentrate on one and/or choose a variety):
- handstands (against the wall)
- free standing handstands
- handstand pushups (against the wall)
- free standing handstand pushups
- free standing handstand walks
then….
For time:
10 ring dips, 2 box jumps (24in/19in)
9 ring dips, 4 box jumps
8 ring dips, 6 box jumps
7 ring dips, 8 box jumps
down to…. 1 ring dip, 20 box jumps
Compare to 11/30/09
Core Development:
30 toes-to-bar
10:47??? Rx for all but 10 rd (rb)….so close to Rx’ing ring dips..maybe one day I can be as awesome as Lynn!
Have a great labor day folks!
Completed one tripod.
9:15 Rx.
Sub-10 Club!
We had a team member drop out of the USMC Mud Run. If you are interested in taking the spot you can join Derrick, Bridget and me in Columbia on September 25th. We have a 9:26am start time. The cost is $25 & you get a t-shirt! Just let me know.
WOD: 10:28/bb (did all the box jumps!)
Skill work: wall free hand stand holds, and hand stand push ups with 2 abmats
Core development: subbed 100 abmats for T2B
CrossFit Integrity, Charleston, SC
8:26 Rx
7:54 Rx with 20lb vest
CrossFit Integrity, Charleston SC
17:03.
14:38 BB
Great job to all who showed up today! Nice job on the handstand holds, etc..
3:55 Rx (PR)
CrossFit Integrity, Charleston, SC
14:08 rb 24″ box jumps
16:03 1st and 10th round Rx, 2nd round did 4 ring dips then used red band; 24″ box jumps
9:20 pb
may have finally overcome my fear of handstands against the wall….thanks Brooke and Lynn!!!
11:20 rb
13:23 Rx, 24″ BJ
Amy, you’re already there!
Bridget, you did great and congrats on the handstand hold!
Have a safe Labor Day all.
Denise – Hey! I am pretty new to the West Ashley crossfit so not sure if we’ve met, but I have always wanted to do the Mud Run. If you still need someone, would love to join your team.
Awful.9:09 Rx
30 toes to bar.
6:45 Rx
19:43 rx… Got all the ring dips in!
14:56Rx mucher harder on center rings…previous time was11:24Rx but on rings via pullupbars
CrossFit Integrity, Charleston SC
12:23 Rx
30 ttb