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Tuesday, November 29, 2011

2011 November 28
by bk

From the Crossfit Games website:

The CrossFit Games are the world’s premier test to find the Fittest on Earth. The Games season is a grueling multi-stage journey that culminates in the 2012 Reebok CrossFit Games on July 13-15 at the Home Depot Center in Carson, California.

The Games season will begin with the Open, a worldwide online competition with one workout per week. The Open will run for five weeks, from February 22 to March 25. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger.

In order to participate in the Open, athletes can do the workouts at their local affiliate or film their attempt from their garage gym. All scores and videos are then submitted to the Open website, which allows athletes to track how they match up with athletes in their region and around the world.

Athletes can choose to compete in three categories: Individual, Team, or Masters.

Individual athletes and teams that perform the best across the five Open workouts will earn a chance to compete at the second stage of the Games, the Regionals. Masters athletes (beginning at 45-years-old and older) will compete to be among the fittest athletes in their respective age division. The top Masters will earn an automatic spot at the Games in July.

From Coach BK and Mendy:

This message is for all the individuals who are looking to compete in the 2012 CrossFit Games Open and beyond.  We have alot of talent and passion at CrossFit Integrity and we plan to put together a team to take to Regionals and ultimately – The Games. We have been training hard in our daily classes, but we need to pick up the work capacity and intensity for those who are serious about competing while focusing on proper nutrition.  We will be incorporating Competition Preparation/Competitive Classes soon for all individuals who would like to compete.  For the team event, we would need a team of 3 girls and 3 guys, and an alternate for each. We would pick the team by the top 3 placings of each individual in the CrossFit Open.   If you would be interested in being a part of the Open and Team Event, email Brian and or Mendy at

Shoulder Press, 12 sets of 2, using 85% of your 1-rep max
-each set starts on the minute


3 rounds for time: (25 minute time cap)
Run 600m
30 ring dips

Post loads and time to comments

CrossFit Integrity, Charleston, SC
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29 Responses leave one →
  1. Michael Woods permalink
    November 28, 2011

    BK, are the shoulder presses from the rack or from the ground?

  2. November 28, 2011

    Bars are to be cleaned from the ground for the 12 x 2..

  3. Lynn Alex's Son permalink
    November 29, 2011

    BK…Make sure you get my mom(Lynn Alex) to compete! You guys look like you’re going to do some serious work this year! I’m sure you guys will see some of the CF FWB team at regionals this year throwing it down! Good Luck guys! BTW your programming is Fantastic! About 10 of us USAF members deployed at Al Udeid have been following along with you guys…we don’t necessarily have all the necessary equipment, but we have truly enjoyed knocking these WODs out with you guys!


  4. Amy permalink
    November 29, 2011

    There is soooo much amazing talent in our gym…I really hope to see you guys succeed as a team. It definitely will take some dedication as the field of Crossfit becomes more elite and competitive, but I know we have athletes that are very capable if they put their minds to it! I would love to come to the Games to cheer on MY home gym…wishing of course that I could compete with you. I think ANY athlete can benefit from training for competition, even if you don’t think you’ll make the team (or don’t care to, for that matter). Good luck guys!!! I better see you in Carson…I’ll wear my bright yellow coach shirt so you can’t miss me…not that you would miss my obnoxious screaming…. GO CFI!!!! 🙂

  5. Amy permalink
    November 29, 2011

    Shoulder press: 85#

    WOD: 20:28 Rx 1st round, thin red band 2nd and 3rd rounds

    I. Hate. Ring dips.

    But it’s ok because I’m getting rings for Christmas…saying goodbye to another deficiency in 2012!!! Boom.

  6. Rueben permalink
    November 29, 2011

    SP – 105#
    WOD – 20:25 Rx

  7. Reagan Kerr permalink
    November 29, 2011

    Shoulder press – 55#
    WOD – 18:15 GB

  8. Patrick H permalink
    November 29, 2011

    SP – 95#
    WOD – 21:30 bb some of the ring dips were pretty “iffy” towards the end there – need to get a lot better at these

  9. Ashleigh B permalink
    November 29, 2011

    Shoulder Press: 65# x 6, 70# x 6

    WOD: 19:08 rb 1st set, bb for the last two. Running kills me. Never fails.

  10. Luciana permalink
    November 29, 2011

    SP 55#
    WOD: 19:30 w/bb

  11. Char permalink
    November 29, 2011

    SP 58#
    WOD: 18:09 p. band

  12. Nick R permalink
    November 29, 2011

    Smolov Squats:
    4×9@250# … still manageable

  13. Nick R permalink
    November 29, 2011


  14. Jessica P. permalink
    November 29, 2011

    SP 75#, failure at 5 rounds, finished with 65#

    WoD: 22:27 blue band

  15. November 29, 2011

    13:31. Harkins was a good pushing “partner” for me to chase on this one…

    Strict pull ups

  16. Amy permalink
    November 29, 2011

    Pullup work:
    Strict pullups – 3 OTM x 10 min
    Butterfly work – 7, 6, 5, 5, 5, 4

  17. Glenn C. permalink
    November 29, 2011

    Shoulder Press 185#
    WOD- 18:16 used the Red band for 10 Damn reps freakin ring dips.

  18. November 29, 2011

    SP #53 for 6/#58 for 6
    WOD 15:53 w/ blue band–can’t WAIT to do ring dips w/o bands!

  19. Nick W permalink
    November 29, 2011

    DL 5+ 280 (16)

  20. Kyle Ward permalink
    November 29, 2011

    Shoulder Press: 145#

    WOD: 13:05 RX

    Smolov Back Squat Week 2 day 1
    4 x 9 @ 225#

    15 GHD sit ups emotm for 7 minutes

  21. Khoung permalink
    November 29, 2011

    Shoulder press:
    12 x 4 @ 95#

    3 rounds
    600m run
    30 box jumps

  22. November 29, 2011

    Stephen… thanks for the props man, glad you are following from over there! Lynn will be ready to rock and roll! Be safe and see you soon!….

    Great work by all today!!

    Back Squat
    280 x 8
    300 x 8
    345 x 6
    365 x 6

    Front Squat
    250 x 5
    270 x 5
    285 x 5
    300 x 5

    HSPU work

    Dead Hang Pullup work

    2 minute tabata
    -L sits

    Shoulder Press, 12 x 2, using 155lb

    WOD….. 11:31 Rx

    50 pushups

    CrossFit Integrity, Charleston, SC

  23. Michael Woods permalink
    November 30, 2011

    165# shoulder press
    WOD: 15:40 RX

  24. Bradley Cohen permalink
    November 30, 2011

    140 sp
    15:53 rx

  25. Fellippe permalink
    November 30, 2011

    Shoulder Press: 125#

    WOD: 22:53 – Rx first round, red band last two rounds

  26. Marc k permalink
    November 30, 2011

    22;xx blue band

  27. Michael Woods permalink
    November 30, 2011

    Shoulder Press: 165#

    WOD: 15:40 RX

  28. Mike Myjak permalink
    December 1, 2011

    Shoulder Press: 7 Rnds @ 135#/5 Rnds @ 140#
    WOD: 14:49 Rx

  29. Alex Baker permalink
    December 6, 2011

    18:369(rb for dips)

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