148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
Lets get this started… … On time for a change so no penalty Burpees. Squat til you drop.
i subbed rowing or running as I am experiencing major discomfort in both ankles. 1k row in 3:29
Squat- 3/3/3/3/3/3/3 (build to 85% 1RM)- 135- 155- 175-195-215-225-235
Front Squat- 3/3/3 (Sets across @ 65% 1RM) 135-165-165
5 RFT of: 1 min Max Effort Air Squat/1 min Max Effort HSPU- 175 squats 18 HSPU – 4 strict and 14 kipping using an abmat to Limit the range of motion after the 2nd round. I think I reported 189 total in the class but I was mistaken total 193. I’ll take it. Good work AM crew.
Runs I think were 1:45 and :59. Squats I started at 135 and ended at 215 (85%) which I did for last 3 rds. Front squats 145 across (65%)
Air squats hspu = 234!!
Legs were dying today, as were my shoulders, back, neck, arms, fingers, eyeballs, etc.
Squat: Made it to 235 but couldn’t put it up.
FS: 125 – Should have gone up another 20#
Gunned for Cahil’s 189, made it to 191 and now I’m bummed that three more would have put me over! Curse you, Big C.
BTW: Jess P did 244 on the RFT. How about them apples.
Ha, APPLE.
was she counting by 2’s. good work. I need to work on HSPU amonog many other things .
YA JESSSSS! thats my girl. This is why she is on the winning metro dash team!
ha!! in fairness, I only did 241. Also, did the HSPU on the box. What’s the metro dash team? I want in!
Cahill – I was actually counting by 5. does this still count?
whatever you’re Still killin it! The metro dash team is so far me, you. christine, Jane and Rosie – though Rosie has no idea that we have officially appointed her. I think we need to sign up really soon! Glad that you’re in – even though I decided for you 🙂 haha
Fun one today.
400m run: 1:13
200m run – not timed, but Chris raced me at the end, so it felt fast!
Squat: Got up to 3 sets of 215. Felt pretty good.
Front Squat: 125/135/145
RFT: 220! Pretty psyched with that, even though it’s no 244.
Busy Nooner!
400m Run = 1:14 ; 200m Run = :29
Squat 3x 115 / 125 / 135 / 145 / 155 / 165 / 175
Front Squat 3x 115 / 115 / 115
5 RFT Total = 222 (Kipping HSPU)
Great Job All!
Had to make up Arnie today. I had been harping Coach to put it in the hopper, and it came up with me running the 5K. I love a good heavy squat, but Arnie it had to be.
21 – TGU (right arm)
50 – KBS
21 – OHS (left arm)
50 – KBS
21 – OHS (right arm)
50 – KBS
21 – TGU (left arm)
Previous time was 37:39 with 45# dumb bell.
I upped the weight to 1.5 pood (53#) and got 39:32. Arnie is such a long strength workout, and those last 21 TGU with the left arm were murder. I am lucky that the OHS are no big problem for me because everything else was tough.
Tried to jump in with the nooners and the 5 rounds squats/HSPU. In the first round I got 60 squats/16 HSPU… and I was done (; Good day!
that is serious work
600m Run with Moises=3:11
squat 3×7= WU-5@45/3@135 WS-3@185/225/245/245/245/245/255
FS-3@150/150/150
1 min max effort Air Squat/HSPU=218 AS/54 hspu=272 approximately cause I lost count.
Thanks for my T Shirt-Cory/Tom/Steve/Coca/Johnson/Brown
Emirp Emit:)
Hey Coach you started without me 🙁 so I had to jump into ladies night class. Good job today Ash/ Mel/ Nik !! Deep squats all around the room.
Warm Up = 400m 1:49 200m 38. Getting better
Back Squats = 75/95/115/125/125/125/130/130 @ 85%
Good Work on these Nikki, I wished Sensi could have seen you.
Front Squats = 90/90/90
WOD = 196As/ 14 HSPU. Yay 1 abmat for the first time. PR!!!
Thanks for the encouragement Iz
Good job Tamm! and so proud of you for being down to one mat on x’d hspu! not an easy task, way to push yourself!
that’s RX’d not x’d
Of course Coach, a Primetime Coach deserves a Primetime T-Shirt
Continuous effort – not strength or intelligence – is the key to unlocking our potential.
And with that wanted to thank coach Iz, Tom and Cory for coaching me tonight on my weaknesses after class!!! And for my formal induction into PRIMETIME!!!!!!!
The jerseys were on the money!!!! Black and yellow is the new anthem boys……
C’ya tomorrow
After a lengthy review process it was a unanimous vote.
Welcome to the crew Coca !!
Thank you sir!!!!
Black and Yellow…Black and Yellow!!
Good working out tonight everyone! Fun class and some great WOD’s.
Warm Up 400m & 200m Sprint – 1:23 / :36
3 Squat @ 85% 1RM – 135/185/225/235/245/245/255
3 Front Squat @ 65% 1RM – 150/150/150 (Should have been 160 – estimated too low)
5 Rds 1min AS / 1min HSPU – 247 AS / 61 HSPU = 308 total
50/20 , 50/15, 50/10, 49/8, 48/8
Welcome Jose! HAHA – Dir. of Member Strength!
And a Muscle Up Cashout – 3 Regular Muscle Ups, then 5rds x 3 with full turn out & minimal kip.
This was definitely a fun one! ( ask me that again tomorrow though my answer might change…)
400m – 1:18 ; 200m – 0:31
I still need to figure out what my max squat is b/c its a whole lot of trial & error . Back squats – last 3 @ 135; Front squats last 3 @ 95
RFT : 266. 29 HSPU – definitely one of my Goats!
WOW!! nice!
:31 seconds jeez I am glad you weren’t running with the Primetime Crew
Black Shirt, Yellow Paint …
Great Wod tonight I had no intention of squatting today, but my Primetime crew carried me.
BS – 135, 185, 225, 245, 245, 265, 265
FS – 135 , 185, 185, 185 (65%)
AS/HSPU – 200 — you guys are lucky I even did this one after “Stacey”
See you guys tomorrow