Wednesday, August 10, 2010
2010 August 10
Our 6:00pm Olympic Lifting class each Wednesday is designed to provide in depth instruction on the various squats, presses, and olympic lifts. Light weight is used throughout the class for you to learn and fine tune the basics of these movements. This class is for everyone and is HIGHLY recommended.
Today’s class will cover the Overhead Squat.
For time:
30 ring dips, 4 burpees
25 ring dips, 8 burpees
20 ring dips, 12 burpees
15 ring dips, 16 burpees
10 ring dips, 20 burpees
Compare to 01/25/10
Core Development:
40 toes-to-bar
CrossFit Integrity, Charleston, SC
26 Responses
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Yesterday from CF San Diego:
Brian, Trish says “Hey!”
1000m Row
100 Air Squats
80 Ab Mats
60 Box Jumps (24/19in)
40 Jumping Lunges
20 Deadlifts (225/155)
10 100ft Sprints
28:10 Rx.
14:04 pb
Just feeling so slow and tired this week.
23:44Rx…previous time was 21:18. I just wasn’t into it today, my mind is elsewhere.
20GHD’s…hand to hurt to do toes 2 bar and ass to sore to do 40 GHD’s
CrossFit Integrity, Charleston SC
Killer WOD Brad!
12:17/bb PR, by over 1 1/2 minutes…I think it’s time for more of a challenge in my dips
50 abmats, my hands needed a rest from all the pull up practice. I might be able to make it to the lift class tonight! 3 visits to the gym in one day…
CrossFit Integrity, Charleston, SC
10:07 Rx
40 toes-to-bar
CrossFit Integrity, Charleston, SC
16:36 bb
Didn’t have time for toes to bar…
Good job 5pm!
20:09 Rx
40 Toes to bar
20:18 started w/ red, switched to purple because my form was getting aweful!
12:44 Rx on Olympic width rings
40 t2b
Tabata slam balls 4 mins
Back Squat
30-3-20-2-10-1
135-275-185-300-225-315
WOD
12:26 RX
40 T2B
CrossFit Integrity, Charleston SC
18:22 rx on olympic rings
40 t2b
14:40 (rb X 30, bb rest)
Did about 5 toes to bar, and then worked on kp’s
21:46 bb
Olympic Lift Class
9:49 1 knee rb
Way to Rx Lynn! I am so proud of u!
Oh,and 40 assisted t2b
13:29 Rx
CrossFit Integrity, Charleston, Sc
Great job today by everyone and very nice showing for the Oly class, way to work on your form!
9:23 Rx (PR)
CrossFit Integrity, Charleston, SC
The oly class was great, so glad I could make it! Congrats to Lynn for Rxing tonight, you’re my motivation, along w/Vanny & her awesome OHS form!
10:08 Rx
I wanted to beat you Brian! Damn you! Great job everyone and thanks for the push Brian!
21:22. 1st round 5 dips on GHD. Rest were red band on GHD. 3rd, 4th, and 5th rounds red band ring dips.
I forgot to add
40 toes to bar – straight leg no kip
Thanks Denise! Congrats on dominating the rows on the WOD board! More motivation to get at least one #1 on the board!!!
21:50 Rx
CrossFit Integrity, Charleston, SC
18:24 Rx
Thanks for the push 7pm!
First ring dip WOD Rx.
17:53 on rings at home. I didn’t remember it sucking that bad last time we did that one. It was pretty rough today.
12:50 pb
40 t2b