Tuesday, February 12, 2013
CrossFit Integrity currently ranks 5th out of 1611 teams Worldwide and 1st out of 151 teams in the Southeast for number of athletes (81) registered to participate in the 2013 CrossFit Games Open!
For those who need to register — the 2013 CrossFit Games Registration Page is live for you to register! Our CrossFit Integrity Team has been created. The more participation, the better! This will be fun! Get registered!
1. Community – this is for everyone
2. We as a gym will be doing this together
3. Register yourself as an individual – $20
4. Choose “CrossFit Integrity” as your affiliate
5. Join the “CrossFit Integrity” Team
6. Do this ASAP and tell others!
7. You will get a pair of CFI Atlas Power Wraps for registering
8. For more information, check out the rulebook
AMRAP (reps) in 10 minutes:
30 clean (95lb/65lb)
30 clean (135lb/95lb)
30 clean (185lb/125lb)
30 clean (225lb/155lb)
30 clean (275lb/185lb)
-may be muscle, power, split or squat clean
Core Development:
3 sets of:
15 hollow body rock + 10 tuck crunch
20 arch body rock
Post reps to comments
CrossFit Integrity, Charleston, SC
45 rx
46 Rx
Also, just happened upon this article a few minutes ago: http://authoritynutrition.com/11-biggest-lies-of-mainstream-nutrition/
a really nice summary with tons of links to more in-depth research about how most of what the mainstream media says is “good for you” is basically a bunch of bullshit.
Hey Patrick (and anyone else interested), watch this when you’ve got a spare 20 mins. It supports the Paleo perspective, but it’s her journey to it that is amazing to see.
http://www.youtube.com/watch?v=KLjgBLwH3Wc
Awesome Reuben! I’ve been trying to find that video for awhile. I watched a long time ago and couldn’t remember her name…
Back squat 20 @ 310
Wod 90rx … Should have been faster thru 135
Grip strength work and core work
Then:
WOD 12.2 with jake (30 snatch@75/135/165/210)
75 reps rx …6 reps short of pr but after today’s work prior to this Im happy with it. Reps at 165 were much much cleaner this year(no press outs or failed reps=winning!)
Getting geared up for 13.1!!!!
30 mins mobility (shoulder/hips) as well
WOD: 90 Rx
*A bit slow through the 95# cleans, keep steady pace don’t rush!!
Core Work
Did a round at box, but completed 3 rounds in a row at home
60 Rx. Failed 2 attempts at 115#
Core work.
Thanks Emma!
76 Rx … no dropping weights
core development
81 Rx. Married in 4 daze…. woaha….
70 Rx
60 Rx
Core
20 GHDs
Yay Scotty and Debbie!!!
93 (45/55/65lbs)
soo sore!
85@55-65-75
Core: hollow rock/tuck, arch rock
83 Rx
core work
Sorry…that was 84. I really wanted that 85th one!!!
71 @ 65-85-105 (PR on power clean!!)
90 Rx
Core work
Congrats Scotty and Debbie!!
66 Rx.
68 (65/95/105)
55 reps – 65# – 85#
Core work.
Thanks Lynn for all the encouragement.
70rx
WOD: 70 reps 65-80-95
Core work
Stretching
Yay for Debbie and Scott!!
WOD: 60 Rx
Core Work
90 reps Rx
Core
60 Rx in 7 minutes, 3 minutes of standing around
Great job by all today and Congrats Debbie and Scott!
98 Rx
CrossFit Integrity, Charleston, SC
61. 65-85-105
Wod – 60 Rx
78 @ 65/80/95
69 rx. Great wod! Core work
60 Rx. Just couldn’t get under 185#. failure in technique I have work to do
All the best Debbie and Scott!
74Rx
core
64Rx
69Rx:
should’ve broken it up into 2-3 sets for each weight class.
85 reps @55-65-75