Wednesday, October 3, 2012
Cancelled Classes/Hours this week and Monday next week due to Integrity’s Revenge:
Friday, October 5th – NO Group Class at 12:00pm and 5:15pm
Saturday, October 6th – NO Introduction Class at 9:00am
Saturday, October 6th – NO Open Gym from 9:00am-12:00pm
Monday, October 8th –NO Group Class at 6:00am and 9:00am
All are welcome to come down to The Maritime Center to support your fellow athletes who are competing, judging, and volunteering in Integrity’s Revenge this Saturday and Sunday. There are over 430 athletes from around the country participating. We have 30 athletes competing from CrossFit Integrity. This will be one of the biggest CrossFit events on the East Coast!
We will be stuffing athlete bags for Integrity’s Revenge this Thursday during Open Gym (5:00pm – 6:30pm). We will try to get started early, around 4:00pm/4:30pm.
Also, on Friday at 12:00pm, we will be transporting equipement from the gym to The Maritime Center. Any and all help will be greatly appreciated on Thursday and Friday! Thanks!
“DT”
5 rounds for time:
12 deadlift (155lb/105lb)
9 hang power clean (155lb/105lb)
6 push jerk (155lb/105lb)
Scale as needed
Compare to 6/6/11
Compare to 2/6/10
Compare to 12/22/09
Core Development:
30 weighted abmat situps
40 mountain climbers(4-count)
30 abmat situps
Post time to comments
Wow, going back and looking at the results from 6/6/11… I’m excited to see a lot of improvement!
wod 13:28? at 95#
16:49 95#
5 or 6 rounds – lost count . . . I’m thinking 6 as the DL’s and the PJ’s were unbroken . . . and 12 HPC’s for a couple of those rounds. Good luck to everyone at Integrity’s Revenge this weekend.
WATCH BK on TV TONIGHT: Live 5 News @ 7. He’ll be pumping everybody up for Integrity’s Revenge. He’ll be on around 7:15pm!
13:15 @ 75#
30 abmats w/ 35# kb, 40 mc, 30 abmats
8:57Rx
14:48Rx
10:40 RX
13:27 at 120#
8:54. 75# first round, dropped to 55#. Should have done 65#. Redo soon.
9:23 Rx …getting better
WOD: #95 scaled 12:30 shoulders are tight had to drop #10
Core Deelopment:
30 weighted abmat sit-ups #14
20 mountain climbers
30 weighted abmat sit-ups #14
OLY: light weight day #65
Snatch Ballance
Hang Snatch
*Thanks Steph for all the support and feedback
great job today!