Tuesday, June 26, 2012
Save these dates!
July 28-29, 2012
- CrossFit Gymnastics Trainer Course
- Athletes may register
- All CFI athletes receive $100 off (ask Coach BK for discount code to use upon registration)
- Venue: CrossFit Integrity
October 6-7, 2012
- “Integrity’s Revenge”
- CrossFit competition, hosted by CrossFit Integrity
- Individual and team divisions
- Registration site will be up soon
- Venue: The Maritime Center (tentative)
- More details to come soon!
November 17-18, 2012
- CrossFit Olympic Lifting Trainer Course
- Athletes may register
- Venue: CrossFit Integrity
December 8, 2012
- ”One Night Stand”
- CrossFit competition, hosted by CrossFit Integrity
- Teams Only, one male/one female
- Night event, Saturday evening to Sunday morning
- Venue: CrossFit Integrity
CrossFit Integrity – Integrity’s Revenge from Palmetto Coast Media on Vimeo.
Split Jerk, 2-2-2-2-2-2-2-2-2-2 reps (25 minute cap)
-focus on form
-work up to a moderately heavy double
then….
AMRAP in 4 minutes:
2 clean and jerk (185lb/125lb)
4 lateral burpees over barbell
Core Development:
3 minute plank hold (cumulative)
Awesomeness, BK!
5 + 3 Rx
3 min plank holds
Split Jerk – 145# – BW . . . PR for me. I’ve never had that much above my head – felt good to finally do it. I’ve got new found respect for guys like Jeremiah who can move the weight from the ground to 9ft + in the air.
WOD – 4 @ 115#.
Reuben you are the man!
WOD 3+1 RX
Split jerk
135-155-175-180-185-195-190-195-200(f) 200×1
Awesome video!!!
Split jerk: 205×2(PR)
WOD: 3+1 Rx… i was a disaster! no focus! I had something like 5 missed jerks!
SJs: 135 – 185 – 195 – 205 – 205 – 205 – 215 – 225 – 235
WOD: 5 + 1 Rx
3 min cumulative plank
Split jerks: 65-85-95-100-105-110-115-120-125-130
WOD: 3 Rx (maybe 4…lost count!)
Plank holds
Split Jerks: 135,145,155,165,185,195,205,215,225,235
WOD: 6 rnds even
then planks (3 attempts)
Split Jerks: 135, 155, 185, 205, 225, 245, 265F(1x PR)
WOD: 4+1 rx
plank holds
Split jerks up to 185
WOD: 3+1 Rx
Planks 3 min (2 min unbroken)
Split Jerks: 65,75,85,95,105,115,125,135,145,155
WOD: 5 rnds + 1 @ 135#
then planks (5 attempts)
Split-Jerks up to 205×2
WOD: 5Rx
Plank Hold
Reached 2 split jerk @ 135 (PR)
WOD: 4 @ 125#
Split jerks
65-85-105-125-135-145-145-145F-145-135
5+2rx
3min plank
Split jerks- up to 90# failed with 95# twice.
WOD- 4+2@ 75#
3 min cumulative plank hold
Split Jerks
95-135-155-185-205-225-245-275(1)
AMRAP
7+4 Rx
Split jerk up to 73
Focusing on form
Wod: 4+1 @ 75
Plank holds
Great work by all today with working on form!
SJ… 185-215-215-215-235-235-235-235
WOD… 8+1 Rx
3 minute plank hold
CrossFit Integrity, Charleston, SC
Made up on Wednesday
Split Jerks
95-135-155-175-195-215-225-235
Great 9am class- thank you, Nick!
Split jerks w/ Alex Baker: 65-95-105-115-125-130 (PR!)
Previous PR was 125
WOD 2+1 Rx w/ multiple failed attempts
Split Jerk: 95,95,115,115,125,125,135,135,145,155
WOD: 5+1 135#
3 Minute Plank Hold
Split jerks: 45-55-65-75-85-90-95-100-105
WOD: 4 rnds 95#
Awesome 9am class
sj:95-105-115-115-115
wod:5+1Rx