Integrity Endurance & Performance Training

Integrity Endurance & Performance Training

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Today was a little less TP but more effort. THANK YOU Deana, coaches and Integrity for including everyone and giving us something to stay fit, engaged & having fun in spite of the circumstances. It’s been a long time since I’ve done heavy cleans, loved it.
After 8 hours of heavy shoveling & hauling dirt & rocks yesterday I figured I was too tired to do this comp today but then I figured I’ll just lighten the load and casually move and have some fun. So, my family got creative and I had a fun workout today. WOD 1: 2rounds of 10 min jog on treadmill 10 min row 10 min assault bike Total 1hr cardio. WOD 2: 100 lunges with appx 12# @ 2ply in weight Time: 5:29 WOD 3: 21-15-9 Deadlifts at appx 45# @ 2ply Burpees over bar 7:19 (It won’t let me share all the pics at once so I’ll put them in the comments)
52 card pickup with Jetta Hanson
Improvision at the Hanson Gym
Happy New Year to all, joining here has me setting new goals for this year. No excuses No complaining about how much this is going to hurt...lol just Do It..yes Nike I said it.. I have three great trainers that keep me going when I want to slow down , great people to work out with. This will help with Me meeting my goal, 15 pounds.... I normally don’t post anything but it’s a New Year...lol See you this morning Mason..Everyone have a great day.
What a great picture of a wonderful group of folks. Thank you for the get well wishes. If only I were a morning person, I would come work out with you. Now, I am just chomping at the bit to get back to the gym.Thanks for all the good thoughts.
Ladies i would just like to say that I love the work outs and how you push me past where I would normally go, but as I lay on the floor gasping for air there are other thoughts of you going though me mind... lol. This is the best place, and best trainers.... Thank you, I will see you Tues to gasp for air and to make sure your floor is flat when I am done...lol
Big thanks to Mason Soto for staying patient with me today TRYING to learn a Jerk Press. No pretty but she stayed with it..wish I could say success but not. And Kelly ...thank you for not laughing.
Can I please verify where and time the workout is tomorrow July 4th? I heard a rumor that it may have changed from the Takena Landing.
I just looked through the list of people that have "liked" this page and I gotta say...I miss each and every one of you and can't wait to see all of you bad asses again!! So exciting!! 😁🤩💪

Functional training, Olympic lifting, gymnastics, metabolic conditioning, HIIT Training and personal training.

Something tells me you are ready to hit it hard after Mother’s Day!!! Get your weekly meal plan ready and make it a great week.

Monday 5/11
Warm up:
2 rounds
500m row (400m run/20 cal bike)
10 iron cross
10 can openers
5 yoga plex
10 bend and bow
10 alt arm swings

Workout:
18-15-12-9-6
Power clean (95/65)
Push jerk (95/65)
*can use DBs or KBs

Accessories
4-5 rounds
20 Russian twist
15 plate press sit ups
10 Hollow body rocks
10 seated DB shoulder press (lean back slightly to engage abs)

Happy birthday Mason Soto. Here’s a nice little leg burner for you. We all miss you and hope you had a great day.
4 rounds for time
400m run
12 front squat (165/115)
15 plate v ups (T2B if access)

EPT Duds

Integrity EPT T-Shirts!
$15

Integrity EPT T-Shirts!
$15

10-9-8-7-6-5-4-3-2-1
Dumbbell burpee deadlift
Dumbbell push press
30 DU after each set

Thursday 5/7
Option 1
Griff -followed by:
24-21-18-15-12
Weight plate row bent over row
Weight plate floor press
Weight plate windshield wipers
Weight plate lunges

Option 2
24-21-18-15-12
Weight plate row bent over row
Weight plate floor press
Weight plate windshield wipers
Weight plate lunges
4 stadium runs (one with weight plate)

Option 3
1 mile run (2000m row or 80 cal bike)
Then
24-21-18-15-12
Weight plate row bent over row
Weight plate floor press
Weight plate windshield wipers
Weight plate lunges
Then
1 mile run

Wednesday 5/6
Warm up:
5 min cardio conversation pace
5 inch worm
10 iron cross
10 scorpions
10 active hamstring floss
15 glute bridges
2 rounds fire hydrant series 5 reps each movement

Prep:
2 rounds
100m waiter walk
20 singles
2 sandbag cleans (can use medball or slam all)
4 DB snatch

Workout
10 rounds
1 min on 1 min off
20 DU (40 singles)
5 sandbag cleans (10 ball slams)
AMRAP DB snatch to end of the minute

Core challenge:
100 HB rocks
For every break do 10 KB swings

Tuesday 5/5
Let’s taco bout a 5k

Perfect workout to do at a track or with your stroller.
3 mile run for time
Every 3 minutes:
9 burpees
21 air squats

Alt for running:
1.5 mile walk
6000m row
240 cal assault bike

Start your run (or cardio choice) at the 3 minute mark stop and do 9 burpees and 21 squats, then resume your run. Continue to stop Every 3 minute to complete your burpees and squats until you have completed 3 miles (cardio distance).

Monday 5/4
Option 1:
Every 2 minutes X 10 rounds
2 heavy cleans (80+ %)
6 tall box jumps or broad jumps.

Option 2:
30-20-10
DB snatch
Box jumps/step ups
Cal bike or row
(Run option 600-400-200)

Then pick your May challenge from previous post.

Choose one of these activities to do everyday In May (yes in addition to your workout of the day).
30 burpees
2 min hollow body hold
Run or walk 5k
50 push ups
50 air squats
100 lunges
2 min plank

Keep your hands together that we can start classes again soon. As far as I can see, gyms are more likely to open in phase 2 (whenever that will be)
Happy Sunday

Happy Birthday to this amazing lady. Miss you so much Amy Vasfaret. This ones for you.

42 cal row/bike (800m run)
42 bench press (floor press/push up)
42 KB swing (use a DB if needed)
42 cal row/bike (800m run)
42 DB row (pull ups if you have access)
42 tubing bicep curls (DBs if needed)
42 cal bike/row (800m run)
42 ballet twist (each side) (bicycle abs)
42 shot guns
42 cal row/bike (800m run)

Friday 5/1
30 min EMOM
1) 30-40 DU (can do plate hops/steps)
2) 15 ball slams or 5-8 sandbag cleans (can be air squats or KB swings)
3) 30 feet anchored rotation sit up (sit up and touch right foot with left hand, then switch sides) can do Hollow body rocks or bicycle abs)
If you have time, take a 30-60 minute walk today.

Thursday 4/30 HIIT training
4 minute clock x 4 rounds
15 cal assault bike (400m run)
10 front rack lunges (95/65) or 20 lunge jumps
(Rest to the end of the 4 minute clock)

Rest 2 minutes
4 minute clock x 4 rounds
400m row (400m run/15 cal bike)
20 deadlifts (115/85) (DB/KB)
20 plate v ups
Rest to the end of the 4 min clock

Rest 2 minutes

4 minute clock x 4 sets
400m run (400m run/15 cal bike)
8 Hang Power clean (135/95)
20 reverse crunches
Rest to end of 4 minute clock.

Wednesday 4/29
Warm up
2 rounds
60 sec cardio (run/row/bike/jump rope)
30 sec inch worm
30 sec alt Cossack squat (side lunge)
30 sec squat to hamstring
30 sec burpee kickbacks (no push up)
30 sec alt Worlds greatest stretch or groiner

Workout
4 sets of 10-12 floor press
30 sec rest between sets

4 sets of 30 seconds max reps push ups
30 sec rest

4 sets of 10-12 strict shoulder press
30 sec rest

4 sets of 30 sec burpees
30 sec rest

Then
3 rounds
10 DB front raise
10 DB lateral raise
10 DB rear delt fly
10-15 skull crushers

This was a tight race, I had to recruit the cardiac rehab ladies to finalize since they don’t know any of the participants. Again thank you so much to everyone who participated and made it a fun weekend at home.
1st place photos: Team Oar-antine (Brian and Mary Oare.
2nd Place: Chasing, lunging and deadlifting Charmin toilet paper (Yvonne Martin)
3rd place: Handstand video ( Veronica Bruner or Craig Hanson?-not really sure who it was🤣)
Great job everyone!!!!!
I will message you about your prizes❤️!

Warm up
5 minutes conversation pace cardio
5 worlds greatest stretch each side
10 can openers
10 iron cross
10 scorpion
5 yoga plex
2 rounds
5 push ups
5 pull ups/DB row
5 squat to hamstring

Strength:
5X5 eccentric pull ups (eccentric bent over row of no access to pull ups)
5 deficit push ups and 10 banded pull aparts between sets

Workout
2 rounds
400m run
20 KB swing
400m run
20 pull ups/ring row/DB row
400m run
20 plate press sit ups
400m run
20 T2B or v ups
400m run
20 box jumps/step ups
**500m row, 20 cal assault bike or 200m walk for running options**

Today....we rest! Another “AWESOME JOB” to everyone who participated in our weekend quarantine competition and thank you for your support. It is so hard having to be closed, not seeing you all, coaching you all. Stay positive and know we are doing everything we can to reopen once restrictions are lifted. Until then, stay healthy and safe and I will continue to post home workouts.

I don’t know about you guys, but I thoroughly enjoyed the pictures (and the hate texts) from this weekend and hope you all got great workouts and had some fun. Thank you for participating and inspiring all of your friends and family. Tomorrow is a rest day and please work on some mobility. Keep sending pictures as we won’t determine the winners of most creative photos until Tuesday.
Keep your hands together for the day we can reopen and workout together. Thanks again, you are all amazing.

Keep em coming ❤️❤️

If you don’t see your photos please send them to me. Great job everyone. Still have a few peeps that haven’t submitted photos yet today.

Yvonne

Today was a little less TP but more effort.
THANK YOU Deana, coaches and Integrity for including everyone and giving us something to stay fit, engaged & having fun in spite of the circumstances. It’s been a long time since I’ve done heavy cleans, loved it.

Happy Sunday everyone, I hope you stretched out those glutes last night. So many great pictures yesterday, looking forward to more today. You don’t know how uplifting these pictures have been to me and your friends who follow you on Facebook or Instagram. Thank you all. Have fun with these (the last one is spicy).

WOD 1:
Indoor option
1200m row (60 cal assault bike)
At 0:00 2:00 4:00 6:00 (every 2 minutes until 1200m is complete) perform 5 HSPU or 10 push ups

Outdoor option:
800m rucksack Hill run (50/30) (use a backpack if you don’t have a rucksack)
At 0:00 2:00 4:00 6:00 (every 2 minutes until 800m run is complete) complete 10 push-ups
*good hill choices: viewcrest drive, ty valley road, scenic (north albany)

WOD 2:
Find a 2 rep max Hang clean (can be hang power clean or hang squat clean)

For those of you who don’t have a barbell:
5 minute hollow body hold-every time you break-20 DB snatch (use a KB or soup can if needed)

WOD 3:
10 rounds
9 thrusters (115/75)
35 DU

Scale option: dumbbell thrusters or wallballs,
70 Single unders or 35 lateral hops over object.

Post your pictures and coaches will review them Monday. Winners will be announced on Tuesday. Remember to have fun, and be grateful we can workout-even though it’s not at the gym with our fitness family. We are still doing these WODs together, just in a different way. We will all be together again soon.

#[email protected]
#supportyourlocalgym
#wewillbethereforyou
#donationsaccepted
#fitnessweekend
#youhadmeat10k 🤣🤣
#thankyou

Some of today’s pics. Great work. Fuel up, stretch, soak in the tub and let’s do it again tomorrow. Send me your pics if you don’t see them here.

Today we start our weekend competition. You are on the honesty policy-no judges. Prizes are: $50 gift certificate to Sweet Reds, $50 gift certificate to loafers and a case of boneless skinless chicken breast fro Van Fleet. Most creative workout photos are what you are submitting for prizes. There is no entry fee but donations are appreciated at: Venmo @karl-Ott-3 or
paypal.me/integritymaf
Checks can be sent to
Integrity Martial Arts and Fitness
PO Box 2930
Albany, OR 97321

Saturday

WOD 1: 10k run for time
(Scales: 5k run/walk or 1 mile run/walk)

WOD 2:
For time
100 front rack lunges (3/4 of your body weight is your goal)
Every time you put the bar down: 15 cal row or 10 cal assault bike (60 DU if no cardio equipment)
Scaled option: lighter weight-use dumbbells or no weight at all. Message me if you cannot do lunges and I will assign a different movement.

WOD 3:
21-15-9
Deadlift (225/155)
Burpee over bar
Scaled version:
Lighter weight (meant to be fast and spicy)! Use dumbbells, water jugs, dog or dog food bag, child, if you do not have a bar.

Fuel up for tomorrow’s workout. Yes fuel up pictures are allowed 🤣💪🍷
Looking forward to sharing some fun photos and working out at home with all of you.
#gymclosed
#weekendhomecompetition
#supportyourlocalgym
#maybephase2
#itsgonnabeawhile
#thankyouforyoursupport
#missourgymfamily

Sunday 4/26

WOD 1:
Indoor option
1200m row (60 cal assault bike)
At 0:00 2:00 4:00 6:00 (every 2 minutes until 1200m is complete) perform 5 HSPU or 10 push ups

Outdoor option:
800m rucksack Hill run (50/30) (use a backpack if you don’t have a rucksack)
At 0:00 2:00 4:00 6:00 (every 2 minutes until 800m run is complete) complete 10 push-ups
*good hill choices: viewcrest drive, ty valley road, scenic (north albany)

WOD 2:
Find a 2 rep max Hang clean (can be hang power clean or hang squat clean)

For those of you who don’t have a barbell:
5 minute hollow body hold-every time you break-20 DB snatch (use a KB or soup can if needed)

WOD 3:
10 rounds
9 thrusters (115/75)
35 DU

Scale option: dumbbell thrusters or wallballs,
70 Single unders or 35 lateral hops over object.

Post your pictures and coaches will review them Monday. Winners will be announced on Tuesday. Remember to have fun, and be grateful we can workout-even though it’s not at the gym with our fitness family. We are still doing these WODs together, just in a different way. We will all be together again soon.

#[email protected]
#supportyourlocalgym
#wewillbethereforyou
#donationsaccepted
#fitnessweekend
#youhadmeat10k 🤣🤣
#thankyou

Friday 4/24 rest day. Saturday we start our weekend competition. You are on the honesty policy-no judges. Prizes are: $50 gift certificate to Sweet Reds, $50 gift certificate to loafers and a case of boneless skinless chicken breast fro Van Fleet. Most creative workout photos are what you are submitting for prizes. There is no entry fee but donations are accepted at: Venmo @karl-Ott-3 or
paypal.me/integritymaf
Checks can be sent to
Integrity Martial Arts and Fitness
PO Box 2930
Albany, OR 97321

Saturday
You have 3 WODs to complete.
WOD 1: 10k run for time
(Scales: 5k run/walk or 1 mile run/walk)

WOD 2:
For time
100 front rack lunges (3/4 of your body weight is your goal)
Every time you put the bar down: 15 cal row or 10 cal assault bike (60 DU if no cardio equipment)
Scaled option: lighter weight-use dumbbells or no weight at all. Message me if you cannot do lunges and I will assign a different movement.

WOD 3:
21-15-9
Deadlift (225/155)
Burpee over bar
Scaled version:
Lighter weight (meant to be fast and spicy)! Use dumbbells, water jugs, dog or dog food bag, child, if you do not have a bar.

Looking forward to sharing some fun photos and working out at home with all of you.
I will Post Sundays workouts tomorrow night.

Thursday 4/23
We have 2 workouts today. A hero WOD to recognize Constable Heidi Stevenson who lost her life in Canada deadlift mass shooting this past week.
And we also have a birthday AB workout for Tami Lockler Squires. Hope you have a fantastic day. Wish we could be with you to do this workout and we MISS YOU!!!!!

Workout 1:
23 min AMRAP
23 air squats
23 push ups
23 KB swings
23 jumping lunges
23 sit ups
23 box jumps

Workout 2:
42 HB rocks (or 42 sec HB hold)
42 reverse crunches
42 Russian twist
42 glute bridges
42 heel push crunches
42 leg lifts
42 sec side plank each side
42 sec front plank

Warm up:
3 rounds
5 I-Y-T (DB or soup cans)
5 yoga plex
30 DU

Strength:
4X15 strict press (DB or barbell)
Rest 30-45 sec between sets

4X30 alternating front/lateral raise (1 arm straight arm front raise, 1 arm lateral raise-30 total)
Rest 30-45 sec between sets

3-4 sets of:
12-15 overhead DB tricep press
Superset with
8-10 tricep push ups

End with bicep curl tabata

**you should always aim for 10,000 steps per day, and/or a minimum of 150 minutes per week moderate intensity aerobic exercise! If you have time go for a walk, hike or run**

Workouts for the weekend will be posted Thursday evening. You will have 3 workouts Saturday and 3 workouts Sunday. You will be working your endurance, strength and anaerobic threshold.
There are no judges, and it is on the honesty policy. Main objective: have fun, be fit, celebrate our fitness community and inspire everyone who is at home working out alone.
There is no entry fee, but donations are welcome at:
Venmo- @karl-Ott-3
PayPal: paypal.me/integritymaf

Warm up:
5 minute easy jog (row/bike/walk)
10 prone W
10 prone Y
10 prone T
Fire hydrants 10 each movement
20 banded pull aparts

Workout
20 min AMRAP
30 plate floor press
20 plate reverse lunges (hug plate)
30 plate bent over row
20 plate deadlift
Every 5 min- 200m run (20 cal row/12 cal bike)

Then
3 rounds
20 slow motion shot guns
30 reverse crunches
20 HB rocks
:30 HB hold
Rest :30 between rounds

Track option
3 mile run
Then
10 rounds
1 weighted stadium flight (run up-walk down)
3 not weighted stadium flight (run up-walk down)
20 reps of one exercise:
Plate bent over row
Plate deadlift
Bench dips

Example round 1 do your 4 stadium flights then 20 plate bent over row
Round 2 do 4 stadium flights 20 plate deadlift
Round 3 do 4 stadium flights 20 dips

Monday 4/20
Warm up
2 rounds
60 sec cardio
10 standing alt quad stretch
10 alt kickstand toe touch
10 alt knee hug
10 alt arm swings
10 squat to hamstring

Workout
On a 5 minute clock chip through:
1000m row (800m run, 40 cal bike, 400m walk)
50 alt DB snatch
50 leg raise
30 DB step up
30 weighted sit up
10 burpee kickbacks (no push up)
10 around the world

Rest 2 minutes at the 5 minute mark, then resume where you left off and repeat for 5 sets. (5 minutes on, 2 minutes off, 5 sets)
*can use a KB or soup cans*

Start prepping for a weekend quarantine fitness competition, Saturday 4/25 and Sunday 4/26. I will post the workouts Thursday 4/23 so you can rest on Friday to prepare. Workouts will have options available for those who do not have any fitness equipment at home, as well as standard Crossfit WODs for those who do have equipment. You will be asked to post a photo of your workout, and your time or score. I will have 2 gift certificates from local restaurants for the most creative photo (but you must complete the workouts). Coaches will be the judges of the photos. You do not have to be an integrity member to compete, so share this with your fitness friends.
Donations are allowed ❤️

Take 5 minutes today to focus on deep breathing and these stretches
20 slow scorpions
20 slow iron cross
1 minute seated straddle hamstring
1 minute child’s pose

Words can’t even express how much we miss each and every member and pray that you are all healthy and safe, AND doing your workouts. Have a great weekend and please let us know if you need anything. A grocery run, toilet paper 🧻, etc.
we have been closed a little over a month 😫, so this weekend’s workout is:
Dirty 30
(Pick 10 of the following movements and do a 30 min AMRAP-30 reps or 30 cals each movement)
Cal bike
Cal row
Double unders
Pull ups/barbell or DB Row
Push ups
Lunges
Lunge jumps
Squat
Squat jumps
KB swing
Burpees
Ball slams
Shoulder press
HSPU
Sit ups
Hollow body rocks
Plate press sit ups
Box jumps
Weighted step ups
Wallball
Dips
Spider man push ups
Broad jumps
300 m run

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Location

Telephone

Address


1193 Santiam Rd. SE
Albany, OR
97321

Opening Hours

Monday 08:00 - 09:00
Monday 04:45 - 05:45
Tuesday 05:00 - 06:00
Wednesday 08:00 - 09:00
Wednesday 04:45 - 07:00
Thursday 05:00 - 06:00
Friday 08:00 - 09:00
Friday 04:45 - 07:00
Saturday 08:30 - 10:00
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