Tuesday, January 8, 2013
As a reminder, please check out the new schedule that is now active! There is a 10:30am class each day, along with three Olympic Lifting Classes on Wednesday’s and weekly skill workshop on Thursday evening! This new schedule can be found by the “Hours” link at the top of the page!
Olympic Lifting Class is designed to work on detailed techniques of the snatch, clean, and jerk. This class is for everyone and is HIGHLY recommended.
Skill Development is 30 minutes of learning and moving through the efficiencies of a skill movement. Each class will concentrate on one movement for that week. This Thursday will be instruction on the kipping pullup!
5 sets of:
- 1 hang clean
- 1 front squat
- 1 hang clean
*All sets to be completed using 75-85% of your 1-rep max
then….
AMRAP in 8 minutes (teams of 2):
5 hang clean (135lb/95;b)
5 shoulder-to-overhead (135lb/95;b)
*For this WOD, team member 1 will complete a whole round before team member 2 goes. TM 1 will complete the odd number rounds, TM2 will complete the even number rounds. The goal is to do all reps unbroken, therefore scale down as needed and partner up with a comparable team member. Go hard and have FUN!
Post loads and rounds/reps to comments
CrossFit Integrity, Charleston, SC
Wanted to say how proud I am of the 6 AM class!
Stepping up on the higher weights, exhibiting eagerness to learn and implementing my suggestions for immediate improvements! I’m glad I get to see each and every one of you getting better and stronger through the eagerness to learn/improve as the weeks go on!
And whatup! to Big John for making it in to the 6 AM. Glad to have you back from the North (if even for just a little while).
Thanks, Will. It’s nice to be back for a bit.
185-205-205-205-205
19+5 Rx w Alex and his awesome stache
5 HC/FS/HC – 115# – really looking forward to Oly class to properly learn this.
10 rnds w/ Marshall 85#. Should have gone heavier – all unbroken.
GREAT to see you again John!
I feel as if Alex K.’s stache deserves a post all it’s own. To those of you who haven’t seen it, it’s magnificent, might I say a modern marvel in male grooming.
5 HC/FS/HC – @ 95#
AMRAP w/ Lindsey – 16 + 9 (85#)
**sharp shoulder pain today so scaled down a bit but should have Rx’d weight**
Great Job Lindsey
Thanks Jenn for coming up and putting up with us even though you weren’t feeling well!!
5 hc/fs/hc @ 80 #
Wod with Jamie 16+9 70# until last 2 rounds then 65#
Awesome work Jamie!
5 rds 185
W Adam K. 17 rds RX
sorry for slowing you down Adam maybe do it w somebody good on Saturday and see how much better you can do without someone like me slowing you down
5 sets 1HC, 1FS, 1HC @ 65-75-75-85-90
Wod w/ Elaine: 18 rds, C-75#, E-65#
Skill work: 65lbs then WOD with Megan G @65lb = 9 rounds + 4
Shoulders = ToaASTTTTTT. Good work, Megan!!
What Courtney said:
5 sets 1HC, 1FS, 1HC @ 65-75-75-85-90
WOD w/Courtney: 18 rds, C-75#, E-65#
Made up one day of back squats with Steph- 20 reps at 76#. One more day to catch up.
5 x 1 HC/ 1 FS/ 1 HC: 115
WOD with Jamie Gi: 18 + 6
J @ 75 & dropped down to 65
L @ 95
Great job, partner!!
5 HC/FS/HC 85#
WOD w/Stephanie 14+4 75#
65-65-70-70-75 -5 rds hc, fs, hc
16+6 @ 55# with Lynn!! Great job!
Scott, you’re a great athlete! Refrain from talking about yourself like that, just keep training hard!
Not every day be a great day but that’s part of the process. Stay positive.
5sets @ 175
WOD with Paul, 16 rounds even @95lbs…
Hang Clean/Front Squat complex: 215 – 215 – 225 – 225 – 235
WOD w/ James: 24 + 2 Rx
10 x 25 second handstand hold EMOTM
65-65-75-75-80
WOD w/ Aly- 14+4@65#
Great Job, Aly! Loved this WOD!!!
65-85-85-95-95
WOD w/ Laura 16+6 75#
Buy in@ 70#
Wod w/Stephanie 9+2 @ 70# need to work on s2o. Gret work Steph!
Stretching, rolling. More stretching.
Plank hold
HC/FS/HC: 65-85-95-95-95
WOD w/ Erin: 16+7 @ 75# (Erin you have us off by 1 rep!)
Loved this WOD and would like to see Erin and I Rx this next time!
5 sets of clean complex (75%)
275-275-275-275-275
Team AMRAP WOD with Kyle W.
18+1 Rx
Hang clean & front squats at 95#
Partner WOD with Chris, 16 + 4, 75#
185 all sets
Rode solo this WOD because of an odd number. 11+6 RX
Great job Everyone!!!
complex at 125#
AMRAP with Kate (her 2nd go round b/c she’s A-MAZING!)
21+9Rx
then
15 burpees penalty since it was my rule for the 5pm-ers when they drop the bar b/t rounds
Shrug workout
L-sits
195# all sets
Solo WOD:
9+5 Rx
5 sets 1HC, 1FS, 1HC @ 65-75-75-85-90
WOD with Lindsay: 18 + 6
J @ 75 & dropped down to 65
L @ 95
Loved working with you Lindsay, you are an amazing motivator!
correction *5 sets 1HC, 1FS, 1HC @ 75
(sorry, don’t know how to erase comments)
5 sets 1HC 1FS 1HC @105#
WOD w/ Chelsey: 15+8 @ 85#