Wednesday, September 1, 2010
2010 August 31
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
30 Responses
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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 jacobs.ian@gmail.com
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!
Best,
Ian
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!
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!
Good luck Ian!
We’ll miss you! Good luck!
So sad Ian!! I will miss you!!! Good luck..don’t forget about the little people!
From CrossFit Hampton Roads
Weekly Warmup:
1 set
20 Double Unders
10 Pistols (5 per leg)
3 HSPUs
then
For Time:
30-25-20-15 and 10 of:
Burpees
Box jumps, 24/20 inch box
Toes to bar
42:10 Rx
Burpess suck!
Good luck with everything Ian!
23 front squats Rx
16:56 Rx
Good luck Ian!
9(135#)/20:22 (105#)
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!
AMRAP: 10 FS @75# (slow runner)
17:59/75#
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
22 @ 135lbs
20:40 Rx
I hate running… It’s the devil
22 Front Squats @ 75#
17:52 @ 75#
Good luck Ian!!!
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!
31 FS Rx
18:28 Rx…toughest WOD for me in a looping time.
Way to go 5 pm class!
Also ran 4 miles this morning
25 Front squats Rx
13:19 115#
That will be the last time I don’t Rx cleans
Bench Press
12 Sets of 2 @ 225lbs
Go on each minute for 12 minutes
AMRAP
32 RX
WOD
12:08 RX
CrossFit Integrity, Charleston SC
12 FS RX
20:12 RX
21 FS Rx
17:13 Rx
CrossFit Integrity, Charleston, SC
36 FS Rx
16:07 Rx
Ummmm…*loooong time*, not looping….
23 FS @65#–probably could have gone heavier
18:56 65# on the WOD
Way to go HUGE 5pm class!
18 Front Squats RX
21:45 RX on WOD
Subbed rowing for running at 500m rowed per 400m run.
19 Rx
WOD: 19:40 Rx
Thanks Matt and Mendy for the push! Great job 7pm!
Great job by all athletes today!
AMRAP: 43 Rx
Couplet: 13:51 Rx
CrossFit Integrity, Charleston, SC
17 Front Squats Rx
14:43 Rx
You will be missed Ian! Have fun in DC and good luck!
28 fs Rx amrap
26:58 Rx wod
18Rx
20:29Rx
30GHD situps
CrossFit Integrity, Charleston SC
15 FS Rx AMRAP
25:20 Rx WOD
17 @95 19:25 115