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148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
Whew, what a WOD today…
Rope climbs:
2-2-3-3-3
First two rounds I was getting my footing, so to speak, and stopped (on purpose) just before the ceiling. Last three rounds were all hand to ceiling.
20min AMRAP of 5 K2E and 1.5pood KB swings:
14 rounds + 5 K2E.
All rounds except the 4th round of KB swings (where I dropped it) were unbroken.
Rowed the 500m on Wednesday, hit 1:34.
My hands are murdered! Great WOD!!!
Coach Dan
Ok, regarding sweet potatoes and yams:
Cordain does not recommend them.
Robb Wolf does.
From what I’ve researched, Cordain isn’t a strict paleo person, he also incorporates glycemic index, etc… into his recommendations. It seems that paleo man DID in fact eat lots of sweet potatoes (this is what I’ve read on numerous websites).
Robb Wolf recommends them as the best source of carbs for athletes post-workout. Most people do, actually. They are a little higher on the glycemic index, so keep that in mind. Also, if weight loss is your #1 goal, eat them in moderation.
Therefor I leave it to you. We won’t consider them a cheat, but if you want to refrain, go for it. That’s my take on it. Good luck, everyone!
Alright, well I was going by the “The Paleo Diet” book by Cordain and on page 106 it says and I quote “High-carbohydrate, starchy tubers potatoes, sweet potatoes and yams – are resctricted on the Paleo Diet.” And they are listed on the foods you should avoid on page 111. 🙂 LOL
Yeah, I looked that up too, but the funny thing is that even Cordain contradicts himself. In The Paleo Diet, he says they’re off limits, but in another of his books (I think the Paleo Diet for athletes), he says you need them. There’s so much confusion and what-have-you on the subject, so I leave it to you guys to decide. Whatever you decide is fine with us.
As for me, Robb Wolf is the man, and I take his word on almost anything.
(and as I write this, I’m currently chewing on a delicious sweet potato!)
Coach Dan
It’s alright atleast it’s a sweet potato and not potato chips… hope your gf gets better!
Holy grip WOD – my hands are gone!!
I’m such a blonde sometimes, like today I forgot my sneaks fr the gym because I had my Uggs on and it was too early lol anyway I worked out in socks so no rope climbs for me.
20 in amrap – 12 round – used 14kg KB
500 m row – 2:06
rope burn on my hands and ankle but still loved the wod
rope climb
1-3-2-3-1 second time doing rope climb finally feel my technique starting to come around
20 min amrap 12 rounds +5k2e+12swings so close.
500m row 1:44
Alright, I love two-a-days!
2nd WOD
Front Squat
135×5
155×3
175×3
195×3
215×1 (PR)
225×1 hit parallel, didn’t break it, but I got all the way up without dropping the weights. Not counting it as a PR yet.
Then I did the Master’s WOD with Jacinto and Iz.
5 Rounds For Reps of:
1 minute burpee wallball (20lbs, 10′)
1 minute abmat situps
Total: 194 reps.
Jacinto killed it! So inspiring! Exhausted now. Going to eat a whole cow.
Coach Dan
WOD 1- Rope Climb- 4/3/5/3/3=18 ascents
AMRAP 15 KB Swing 24kg/5 K2E=15 rounds completed
WOD 2- AMRAP in 10min of: 1 min each alternating- Burpee Wall Ball 20lbs/Ab Mat Sit Up=206
The workout was a killer.
I made the rope climb all the way up once! I am really proud! this is PR for me at this.
Finished up the other 4 reps with partials.
AMRAP 15 KB swings 16kg/ 5 knee to elbows = 12 rounds completed
Chrystie you did a phenomenal job today. Keep up the good work.
I am so sorry I didn’t get a picture of that: getting to the top is a huge accomplishment. You go Girl!!
As usual a WOD that turned out to be harder than it looked on paper.
I can’t remember my totals for each round of the rope climb but my total was 16 – rounds of 4’s and 3’s.
AMRAP 20 min – 5 K2E / 15 KB Swings @ 24kg
12 rounds + 5 k2e & 12 kbs
500 m Row – 1:44 (New PR by over 2 seconds)
I am so gald I have Saturday as an off day. Friday night was my 6th day straight and I am exhausted and sore. With a 4 day business trip coming next week I needed to get as many workouts in as I could and I am happy I survived this week.