Tuesday, July 31, 2012
2012 July 30
ATTENTION – Integrity’s Revenge Update:
Registration is now OPEN! The event will fill up quick! Get registered!
Reminder of the meeting TODAY at 5:45pm at the gym for anyone who wants to listen in on the details about Integrity’s Revenge. The meeting will be appx 20 minutes long. We will be discussing details about our Integrity’s Revenge event that will be held at The Maritime Center on October 6-7. Topics of discussion will be competing, judging, and volunteering. This meeting is for anyone! Also, “LIKE” the Integrity’s Revenge Facebook Page.
CrossFit Integrity – Integrity’s Revenge from Palmetto Coast Media on Vimeo.
“Grace”
For time:
30 clean and jerks (135lb/95lb)
*make sure your elbows, shoulders, hips and knees are locked out on each rep
Compare to 10/23/10
Core Development:
40 flutter kicks (4 count)… keep hollow body throughout
Post time to comments
CrossFit Integrity, Charleston, SC
35 Responses
leave one →
5:30 105#
Grace- 2:22 rx …PR by 1:30 ish from 2 years ago!
40 flutter kicks
Supplemental work
4:18 58 lbs
3:33Rx
2:32Rx
5:05, 65# First day back after 4-week recovery period. Slow, steady, light. Awesome feeling. Thanks Jen!
6:51 Rx
4:35 115#
Going slowly getting back after a month off.
Really nice to see everyone again.
11:27 35# kb yesterday
2:39Rx
40 flutter kicks
3:46 75lbs x5 / 65lbs x25
4:44 @ 75#
3:29 Rx
flutter kicks
3:54Rx
4:05 rx
3:41 Rx
Flutter kicks unbroken
Grace
3:04Rx… room to improve.
40 four count flutter kicks in “Hollow Body” position – unbroken
3:14 Rx
40 flutter kicks
Also …
Registered for Integrity’s Revenge! Individual Rx!
I did this last year and it was my first individual competition ever. I was scared out of my mind but it was TONS of fun! EVERYONE should compete or volunteer/judge!!!
6:11 75lbs 40 flutter kicks
Shoulder Press
3×5 @ 115
5-4-3-2-1 w/ 1 minute rest
135-140-145-150-155
WOD: 2:52RX PR
25 Strict t2b
Just signed up for Integrity’s Revenge RX INDIVIDUAL! NICK IM COMING FOR YOU!
Hatch Week 1 Day 1
wod
3:05 rx (pr 1st time…thought I crushed it till I realized how fast others did it. )
800m run
30 burpees
40 hollow rock flutterkicks ( 2×20)
Yoga @ noon
Grace: 5:50 75#
40 Flutter kicks
I’ll be signing up for integrity’s revenge … old man’s division. thanks bk for lowering It to include me but not so much that it would include you.
I encourage everyone to compete. I really wish I had last year even though I had only been doing xfit for a few months. if u don’t compete def volunteer. its a lot of work but a lot of fun too and a great weekend.
Grace
1:58 Rx PR by 8 seconds
40 hollow body flutter kicks
2:33Rx. PR by 1min. Most reps are inefficient. Need to jerk more!
40 flutter kick
Great job by all today!…and congrats on all who PR’s and Rx’d Grace for the first time!
3:45 Rx
CrossFit Integrity, Charleston, SC
4:40 rx.. First time I met grace
4:41Rx
First ever attempt at Grace
4:25 @65lbs.
Met “Grace” for the 1st Time!
2:04 Rx
Will definitely be another go round after Shoulder gets better!!!
40 Flutter Kicks
60 Ghds w/ 45# plate
GREAT JOB TO EVERYONE!!!
3:26@ 65#
Pullup work
5:55 @ 75#
Grace 2:47 Rx’d
pr by 30 seconds…
WOD: 3:39 (85lbs)
5:55 75#