Tuesday, December 8th
2009 December 7
Clean
1-1-1-1-1-1-1
View video of the clean
Full cleans are one of the very best exercises for any strength athlete. They are beneficial because they involve so many of the large muscles of the body in a dynamic fashion. When performed correctly, full cleans work the hips, legs, back, shoulders and arms. And while these groups can be strengthened with other exercises, none do so in the same manner. Primarily, full cleans force the nervous system to work much harder than any other exercise—except for full snatches. ~Bill Starr
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Crossfit Integrity, Charleston, SC
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75-85-95-100-105-110-115
135-145-155-175-185-195-200
135-155-185-205(f)-205-225-235(f)
Of note, the last failure resulted in a broken radius and ulna. Brian, feel free to make fun of me in my absence.
95,115,125,135f,120×2,125×2,135f
95-135-155-165f-165-170f-170f
Bryan, heard about the accident…sorry man. Get that healed up and get back in the gym brother!
75-85-95-105-115-120-125F (didn’t go low enough on the squat…but I had it!
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So sorry Bryan! We’re thinking of ya! You’ll still be able to work out core & legs
Crossfit Integrity Charleston,SC
75-85-95-105-110F-107F-107F I just couldnt get it that last time.. need to start on a fresh day…thanks to brian, kevin and Evaline for all the help
Bryan, heal up fast! Glad to see you still comment though…:)
135-155-155-155-155-135
75-85-95-105-110-115-120 (PR) damn triple extensions
80-90-95-100-105-110(F)-110(f) PR by a long shot!!! Form is definitely the key to higher weights!
Hope you heal quick Bryan!
Crossfit Integrity, Charleston, SC
135, 155, 165, 175, 180, 185F, 185F, 185PR! Thanks Colin and Omar for the support.
then…
6rounds for time
5 pullups
10 GHD situps
15 pushups
10:45 Rx
Crossfit Integrity, Charleston SC
Wish you a fast recovery Bryan. Nice work the last few months man, you have come a long way… Rest up and as Evaline said, you’ll be able to work legs and core…. BACK SQUATS!!!!!
185-205-220-235-245(F)-245-255
Nice work today on a complex, explosive movement.. Keep working on the form..
This was a big accomplishment for me… knowing now that I can Rx “King Kong”… with a little more practicing the accuracy of pulling under the bar…
95-115-135-135-145(PR)-155(f)-155(f)
Practice,Practice,Practice!! Didn’t think I would even get close to 145. Bryan, just read about your accident. Get better soon!!
60-65-70-75-80-85-90
Bryan, I am so sorry to hear about your arm! Hopefully it heals fast! Looks like Blair will have her hands full for awhile. (No pun intended).
185-200-215PR-225F-230F-230F-220F Need to work more on my form with the heavier weights.
Also did “EVA”
5Rnds
800M Run
30 KBS (70#)
30 Pull Ups
Time 45:50 Rx What a fun workout!!!
135-155-165-175-180-185(PR)-195F probably could’ve pushed farther but was a bit drained from Fran.
95-105-115-125-135-145-150. Way to go Alana!
Crossfit Integrity, Charleston, SC