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Wednesday, September 1, 2010

2010 August 31
by bk

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 Clean.

AMRAP in 6 minutes: (score is total reps)
Run 800m
Complete as many Front Squats as possible in the time remaining (135lb/95lb)

rest 4 minutes, then…

4 rounds for time:
Run 400m
15 power clean (135lb/95lb)

Post reps and time to comments

CrossFit Integrity, Charleston, SC
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28 Responses leave one →
  1. Ian Jacobs permalink
    September 1, 2010

    Hello all!

    I just wanted to drop a quick note and let you know what an honor and privilege it’s been these past nine months working, sweating, bleeding, and crying next to you all. I have been crossfitting for a while before moving to Charleston, but always on my own, never a regular member of an affiliate. Crossfit Integrity was the first affiliate I called home, and I am proud to have been a member.

    I am moving a little bit up the coast, to DC, to start a career position with the DEA. I’m sure for many of you, your travels or work will bring you to the area, and I would welcome hearing from any of you should you be in town. Those of you who aren’t already friends of mine on Facebook can add me, and you can always email me at

    Also, good luck to all of your in your crossfit careers. Everyone has their own reasons for doing crossfit, but we all come in there to better ourselves somehow. Work through your weaknesses, and consistently and relentlessly pursue perfect form. Stretch. And don’t be afraid to try new things to supplement your work, be it strength, Crossfit Endurance WODs, olympic lifting, or something else. Oh, and remember…there’s no such thing as overtraining, just under-recovering. So eat right, get your sleep, and treat your body properly!

    I thank you all for the past nine months, and hope to hear from you soon when you visit the DC area!


    PS- One last thing. I’m holding each and every one of you responsible for making sure Simon is ready for the Masters the first year he’s eligible. Make him work on his flexibility so he can do the lifts easier, and move more weight. You’ve got this, Simon!

  2. September 1, 2010

    I hate to admit this to ya Ian, but I actually got verklempt reading this. I have always enjoyed working out with you. I love your smart ass comments and your unique way of making me work harder and pushing myself until I thought I was gonna pass-out.
    We wish you only the best and may you prosper in all you do!

    Oh, and I will be up in that area at some point. I do expect you to take me to your crossfit and a kosher/paleo friendly dinner! 🙂

  3. Denise permalink
    September 1, 2010

    Good luck Ian!

  4. Amy permalink
    September 1, 2010

    We’ll miss you! Good luck!

  5. Khoung permalink
    September 1, 2010

    From CrossFit Hampton Roads
    Weekly Warmup:
    1 set
    20 Double Unders
    10 Pistols (5 per leg)
    3 HSPUs

    For Time:
    30-25-20-15 and 10 of:
    Box jumps, 24/20 inch box
    Toes to bar
    42:10 Rx
    Burpess suck!

    Good luck with everything Ian!

  6. Ryan M permalink
    September 1, 2010

    23 front squats Rx
    16:56 Rx

    Good luck Ian!

  7. Nick R permalink
    September 1, 2010

    9(135#)/20:22 (105#)

  8. Christin permalink
    September 1, 2010

    Good luck Ian! You’re gonna do great! I wondered why you seemed to be saying goodbye yesterday. Sorry I wasn’t aware you were moving :/ Best wishes!

  9. Denise permalink
    September 1, 2010

    AMRAP: 10 FS @75# (slow runner)


    1 st round did 85#, but soon realized I would probably be there half the day. Not sure why, but this WOD was mentally tough for me. Got through the cleans OK, but the runs did me in. Oh well, there’s always tomorrow 🙂

    CrossFit Integrity, Charleston, SC

  10. Willie permalink
    September 1, 2010

    22 @ 135lbs

    20:40 Rx

    I hate running… It’s the devil

  11. Bridget permalink
    September 1, 2010

    22 Front Squats @ 75#

    17:52 @ 75#

    Good luck Ian!!!

  12. Simon L permalink
    September 1, 2010

    Good luck Ian, didn’t realise you were leaving or I would have said goodbye in person. All the best with your new venture, it was a pleasure working out with you.

    I have a few years (not that many I guess) before I make the masters, but the encouragement and faith you have in this old man is very much appreciated 🙂

    Don’t forget, kick ass whichever Crossfit you join, but remember that it can never be the same as Integrity!

  13. Amy permalink
    September 1, 2010

    31 FS Rx
    18:28 Rx…toughest WOD for me in a looping time.
    Way to go 5 pm class!

  14. Amy permalink
    September 1, 2010

    Also ran 4 miles this morning

  15. Pat permalink
    September 1, 2010

    25 Front squats Rx

    13:19 115#

    That will be the last time I don’t Rx cleans

  16. Chris Pace permalink
    September 1, 2010

    Bench Press
    12 Sets of 2 @ 225lbs
    Go on each minute for 12 minutes

    32 RX

    12:08 RX

    CrossFit Integrity, Charleston SC

  17. Justin S. permalink
    September 1, 2010

    21 FS Rx

    17:13 Rx

    CrossFit Integrity, Charleston, SC

  18. Lynn permalink
    September 1, 2010

    36 FS Rx

    16:07 Rx

  19. Amy permalink
    September 1, 2010

    Ummmm…*loooong time*, not looping….

  20. Tara M permalink
    September 1, 2010

    23 FS @65#–probably could have gone heavier
    18:56 65# on the WOD
    Way to go HUGE 5pm class!

  21. Michael permalink
    September 1, 2010

    18 Front Squats RX
    21:45 RX on WOD
    Subbed rowing for running at 500m rowed per 400m run.

  22. Vanny permalink
    September 1, 2010

    19 Rx

    WOD: 19:40 Rx
    Thanks Matt and Mendy for the push! Great job 7pm!

  23. September 1, 2010

    Great job by all athletes today!

    AMRAP: 43 Rx

    Couplet: 13:51 Rx

    CrossFit Integrity, Charleston, SC

  24. Eddie permalink
    September 1, 2010

    17 Front Squats Rx

    14:43 Rx

    You will be missed Ian! Have fun in DC and good luck!

  25. September 2, 2010

    28 fs Rx amrap
    26:58 Rx wod

  26. Derrick permalink
    September 8, 2010

    30GHD situps

    CrossFit Integrity, Charleston SC

  27. Adrian Flores permalink
    September 8, 2010

    15 FS Rx AMRAP
    25:20 Rx WOD

  28. Drew permalink
    September 9, 2010

    17 @95 19:25 115

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