Tuesday, June 29, 2010
Scott R. and Coach B’s short conversation about the heat during the 4pm class yesterday, as Scott was heading out the door for his last 400m run…….
Coach B: At least there is a breeze blowing through the front door.
Scott R: I’m about to barf up tuna fish.
Keep up the great work everyone! You all are doing a great job on the mental part of CrossFit and especially on the motivation part by helping each other out through these grueling temperatures. Remember, your fitness level is exponentially increasing each day you hit up a WOD in these near triple-digit temperatures. Outstanding!
Deadlift, 1-1-1-1-1 reps
compare to 05/11/10…… then…
AMRAP in 4 minutes of:
3 deadlift (using 70% of today’s 1-rep max)
5 box jump (24in/19in)
Post loads and rounds/reps to comments
Last time we did a 1RM DL 3-2-2-1-1-1 was on Tues May 11, 2010
CrossFit Integrity, Charleston SC
omg BK I cant believe you posted that conv!!!!!!!!!
The heat was too much for me and my stomach today….my performance was under par!
135-155-185-195PR-195
AMRAP: 4rnds +2
It was ugly. I could barely get on the box. I had to step up for the last 2 reps…Oh well, there’s always tomorrow
135-225-275-295-305 PR
AMRAP: 6 rounds (210) + 3
225-275-325-325-345(f)
5rnds + 6 (225)
4min TABATA SB
205-235-275-295-315PR
6 Rounds (225)
225-245-265-285-305(pr+ 30)
9 rnds + 3DL (210#)
Tabata slamballs (20#)
315-365-395-405(PR)-415(F)
6 Rounds +1 @285 RX
385-425-445PR-455PR-460F
6 Rnds +2 reps @ 320#
155-165-185-195-205PR-215F
5 rounds +3DL 140#
95-115-125-135-145F
6 rounds 95# +1 BJ
CrossFit Integrity, Charleston, SC
CrossFit St Louis
50, 40, 30, 20, 10
Double Unders
Abmat Situps
10, 10, 10, 10, 10
Power Snatch 95#
9:37 RX
Ryan, told you you’d crush it!
275-315-365-405-425 (PR)
6 rnds @ 305#
CrossFit Integrity, Charleston, SC
185-225-245PR-255PR-265F
7 rnds + 4 Rx @ 180#/24″ box
tabata abs (GHD, planks, and some weird shit beth made us do) – 9 min
Let me just say that alex, lynn, and vanny are CRAZY strong! You guys rock! Also, beth, thanks for keeping me motivated to push harder…I love it!
135-145(PR)-155(PR)-165(PR)-185(F)
6+3 RX #115/24″ boxjumps
Bridget is the best cheereader/counter. Thanks for pushing me!
185-205-225 (PR)-245(F)-235(F)
8 rds + 3 RX @ 155 / 24in box jumps (way to motivate me AMY!)
Tabata Abs (GHD, plank, and that weird shit Amy speaks of..yoga move)
115-155-175-200-215 (did an extra round and 75# over my last PR!)
7 rds @150#
Thanks to Tara, Alex, and Marissa for the push and help with the weights! Thank you!!!
315-365-405
DNF
275-315-335-365-405
7rd’s +2 @ 285
205-245-265-285-300 PR (by 45#)!
4 rds + 2 @ 210#
Tabata Abs (Amy and Beth – you guys are killing me with that crazy shit!)
Great job everyone! Way to fight through and PR Vanny!!!
300-315-335-345PR!-365F….previous PR was 335. 365 was a jump probably could have gotten 350 or 355. Thanks for pushing me Adrian
6rnds even at 70%=245lbs Rx
CrossFit Integrity, Charleston SC
Backsquats 135-145-170-185-195(pr)
6 rounds @ 135 backsquats. Slamball tabata.
Crossfit Integrity Charleston SC
Congrats to all who PR’d and to those who joined the 300 and 400 clubs!
455-505-540-550-560(PR)
6 rounds Rx, using 390#
CrossFit Integrity, Charleston, SC
225-275-315-345-365F
8rds rx…. 245lbs
205-235-295F-295F-265-295-300F-300PR by 35#
4rds Rx; @ 240#
Thanks Alex, Amy, and Pat for the motivation and push to be in the 300 club! Pat tricked me in the 3rd round; I thought I was doing 265#.
Awesome job guys, especially on the PR’s!!!
205-245-265-285-300-325F
8 rds + 2 @ 210#
Awesome job Alex! Way to PR tonight. You can break 300 next time; I’m sure of it!
We won our semi-final soccer game 7-5. Championship game next Tuesday if anyone wants to come watch @ Arena City Soccer.
275-315-365-395 (PR)-395 (f)- 270lbs (5rds+2 jumps)
225-275-315-365-415f-415f
6 rnds? @ 285
275, 325, 345F, 345F, 325 PR
8 rounds + 2DL (225 lbs)
315-365-405-425F-415PR
3 rnds + 2 @290#
CrossFit Integrity, Charleston, SC
135-155-185-205(F)-200 PR!
7rounds + 2 BJs 140#
185-205-215-225-240PR
8 rounds at 170#
105-115-135-145(PR)-165(PR)
8 rounds
Deadlift: 135 225 275 325 345 365
6 rnds + 3 deadlifts