148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
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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
A lot of work this am unfortunately I was ontime and didn’t get to do burpees. that is 2 days in a row.
as for the work, Had a few good runs on the DU’s but I still stink. I did these for 6 minutes and worked on keeping elbows in and I think I need to jump higher on work on timing.
Squat- 5/5/5 @ 65-80% 1RM- warmed up with 185 and worked with 225 x 3 rounds of 5
Zercher Squat- 3/3/3/3/3 @ 65% 1 rm- 135- 175- 185
Over Head Squat- 1/1/1/1/1 @ 90% 1RM- 135 F- 125 straight across.
21/15/9 RFT of: HSPU/Ring Dips/Pistols (each leg)- this took me 14:30 but I used assistance on the pistols. and managed to ffail on the HSPU. using an abmat to limit ROM i got 11- 6-3 I subbed 2 push ups for every failed HSPU so that was an extra 50. I feel like this wasn’t my best effort as far as gettign onto the board,however, I am happy I got to work on the HSPU and a few Pistols Have a good day .
Yay for being on time! 🙂
Tuesday morning lovelies… Be prepared tomorrow. We will have fun. (;
so Kurt, do you always drive around shirtless? Or is there a certain temperature that you finally put the wife beater on?
Requirement for when I visit the Cape. So is the Captain hat.
OUCH
100 DU = 1:45
Squat 5x 175 / 175 / 175
Zercher Sq 3x 115 / 115 / 115 / 115 / 115
OH Sq 1x 115 / 115 / 125 / 125 / 125
21/15/9 = 25:48 – 1 abmat target on HSPU. Ring dips were rx until the last 15, I felt like I would be there all day so I used the small box for some leverage for the last 15 reps. Found these to be extremely difficult. Pistols were all without a modification. Really happy about these!
Your pistols rocked!
100 DU- 2:25
Squat @85
Zercher @65
OHS @65 and last @75
21/15/9 – 14:04 scaled everything womp wompppp
I don’t want to talk about the 100 DUs. We are not on speaking terms today.
Squat 5×215, 5×185, 5×185 (Went down to 185 because I was developing an immature squat and Coach Dan yelled at me – chest up, but back angle too acute)
Zercher Squat 5×3 @ 45# (Just charged these)
OH Sqt 4×1 @ 155# (running out of time so cut out last rep)
Metcon Rx’d 15:48. HSPU almost all unbroken fell of the wall during set of 15, but bounced back up with only one foot touching. I loved that metcon, but I bet everyone could have guessed that (;
Warm-up: I broke “my” rope after an unbroken set of 11 DUs; so I just did jumping jacks for the rest of the time until the last person finished their 100s.
Sorry about the rope! 🙁
(Box) Squats: (WU 5×45, 5×45) 5×65, 5×85, 3×90, 5×85
I failed on the fourth rep on the set at 90#. So I went back to 85.
Z. Squats: 3x 55 / 65 / 65 / 65 / 65
I worked in with Marina. These were easier than I thought they’d be. Also, easier to maintain form – I guess because it was lighter weight?
OHS: F@65, 1×50, 1×55, 1×55, 1×55, 1×55
55 is 68% of my 1RM.
I think pregnancy hormones are making my squats go to sh!t because of the hormone that relaxes muscles. It’s either that or that I’ve been working on correcting my form. Or both.
21 / 15 / 9 RFT of HSPU / Ring Dips / Pistols:
=> 21:03
I did 18# KB Press, leg-assisted ring dips, and arm-assistant pistols.
Thanks to Dan for all the great coaching, and to Marina and Rory for the encouragement and helpful corrections!
I *heart* Crossfit!
P.S. 16 weeks less 1 day (aka 3.5 months!). 🙂
Had a Bad day and I didnt WOD now I feel worse..
🙁
Bottom to Bottom Tabata Squats! 4 minutes of feeling really bad!
I can’t feel my legs SON! I can’t feel my legs!!!
100 DU – 0:52
Back Squat –
Warm Up 3reps @ 45/135/185/225
3Rds x 5Reps @ 245lbs
Zercher Squat –
Warm Up 3reps @ 95
1Rd x 3Reps @ 135 / 4rds x 3Reps @ 185
OHS –
Warm Up 2Reps @ 95
1 @ 135 / 1 @ 145 / 3 @ 150
21/15/9 – 14:11
Not all my pistols were perfectly below parallel but it was the first time I have done them with no box to stand on. Gonna be walking funny tomorrow for sure….
Great job getting off that box!
That’s what she said???
It’s only right to post the poor performances also….
Du : 1:26 pr
BS – left hip flexor still tweaked – 3 x 5 @ 205
Z – 5 x 3 @ 205
Ohs – 135, 185, 205, 205, 205
Metcon – had such a rough time with hspu today even the first set, pistols are coming along and were full rom but still fatiguing
19:37 – disappointed, tomorrow is another day.
OHS were still pretty awesome!!
12noon-100 DU’s=53 seconds
Back Squat- 3@45/135/225 3×5@250
Zercher Squat3@135/3×5@185
OverHead Squat-1@135/155/175/175/175/185 Thanks for the help Dan.
4pm-21/15/9 RFT of: HSPU/Ring Dips/Pistols=14:53RX’d (Pistols were all unbroken and nice hspu’s were weak and dips were solid until the last round)
100 DU’s-2;48
Backsquats- 140lbs
Zerchers- worked up to 85lbs the last couple rounds,
OH squats- 55/60/60/60/65, with a pretty embarrassing ass to ground bail out around rd 3
HSPU/ring dip/pistols- just practiced b/c we were slow on the lifting
Sorry for the foul language,ball busting and racial profiling 🙂
Looks like someone is gunning for a prime time shirt! And don’t worry about the racial stuff…Jose doesn’t speak English all that well and didn’t understand what you were saying! 😉
those primetime shirts are intense, not quite there yet, Ill settle for matching scars for now! Jose, tu no hablas ingles?
Lol! No hablo ingles, but I speak fluent PRIMETIME In 3 different countries….. Lol!!! Put that in your pipe and smoke it Corey!!!!!!