Wednesday, February 22, 2012
2012 February 22
The first WOD of the 2012 CrossFit Games Open will be released tonight at 8:00pm! We are at 94 registered athletes. Keep them coming! Let’s get 100!!
Register HERE
The 7:00pm Mobility Class is cancelled. Sorry for the inconvenience. Rest up for tomorrow’s Open WOD!
Take 25 minutes to work on a skill or two
-double-unders
-muscle-ups (ring dips and/or pullups)
-handstand holds/pushups/walks
-ring handstand holds/pushups
then….
8 minute alternating tabata
-flutter kicks
-abmat situps
Rest 2 minutes…. then…..
8 minute alternating tabata
-plank holds
-slamball (20lb/14lb)
Post movements/progress to comments
CrossFit Integrity, Charleston, SC
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Best of luck to all my Integrity peeps doing the Open. Just give each workout everything you have!
worked on kipping pullups and double unders
8min tabata X2
Worked on handstands and handstand walks. Threw some DU in there as well.
Tabata. Let’s get it tomorrow everyone!
Congrats Matt on that first muscle up!!!
Jordan, the kipping pull ups look tons better, keep up the good work!
Nice work On the double unders, Char!
Did the tabata sets and some rowing sprints…
OMMRC: 160,000m
For anyone that is interested in ordering some Progenex (protein and recovery shakes) I am organizing a large order that will give us 25% off and free shipping. I need to meet a retail value of $1,333 to get the offer. So for example if you want a ProPack for $125 (one 30 day supply of Muscle and one 30 day supply of Recovery) with this discount it will cost $94. That’s a great deal. Talk to BK or Nick or some other athletes if you want to know more about the product. They have seen great results.
Here’s how it will work: If you are interested then email me at jenaudi@gmail.com. If you want in then you must pay upfront for your order. That way everyone has some skin in the game. If this is popular enough then I will commit to organizing an order every 6 weeks which means you may want a two month supply. I’ll set up a timeline so everyone knows when the order will be place and can save the money and sign up in time to make the order. Everyone who is interest must email to be included. I don’t want to clutter the website with responses. Planning on first order to be placed in next two weeks. I’ve got a good bit of verbal commitments right now. Thanks Jen
Thanks Nick for pointers on my first MU! Registered.
Just over 3 hours until WOD #1 is announced!
Began a 666,666 meter row challenge for the year. I took a 1/3 off the million meter challenge because I am at the fire house 1/3 of the year and won’t have access to a rower, however it will be abbreviated to ommrc
1500 m row
5:something
————————–
OHS 3 Rep max
185-205(2)PR- 210(1) PR
4 rounds
400m run
12′ hand stand walk
7:15 Rx
Tabata Slamballs
500 m row
2000m ommrc
Had a great time today, some good DU work, some handstand walks (got the whole room!) and MY FIRST MUSCLE UP!!!
Tabata was awesome, great crowd at 4pm today-
MU work and tabata, good to make time to work on stuff you suck at.
Back squats:
185 x 8
225 x 8
235 x 8
245 x 8
50 abmat situps
Graduated a band in pullups and got my first (and second, and third, etc) Toes 2 Bar today!!!!
Great tabata core workout!
Who’s ready for BURPEES!?!?!?!
Lots and lots of burpees. 7min?
I’ll bring the tape measure!
Row 4000m
tabata core development
OMMRC….. 157,774 meters
CrossFit Integrity, Charleston, SC