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
400M run -> 1:18
5×5 Back squats: 165-> 185->185-185->195
For Time: 6 Squat @ (BW/75%BW)/6 HSPU/5 Squat/5 HSPU/4 Squat/4 HSPU/3 Squat/3 HSPU/2 Squat/2 HSPU/1 Squat/ 1 HSPU
@ 195 (Roughly body weight, I’m probably closer to 190, but it’s strength month so I rounded up;) ) 7:48. Still working on that HSPU ROM, but I’m now kicking into HSPU’s more consitently, and not starting from a hunched position.
Cashout: 21-15-9 Medball cleans ring push ups
5:xx Not sure at all, but I was breathing pretty damn hard :).
Post workout bike ride home was pretty ugly, quad’s were fried from the squats and that hill up 19th street feels pretty damn high.
Good to be back.
This WOD was EXACTLY the WOD my body needed after Friday’s sort of lapse in judgement (crazy DL)! Moved cautiously today, kept the weight as Rx’ed and practiced proper form with every rep. My HSPU were a little shallow, used only one AB mat as a guide because two, I feel, don’t give me enough range of motion. The twinge in my lower back is slowly subsiding Woo-Hoo! WTG 6am Warriors! Liz, Luanne, Cahill, Stephen where the heck were ya’ll this morning?
Sorry Lillian, this morning was a no show for me. Needed to head out early. WOD appears to be good. I’ll try and make a class this evening.
sorry I wasn’t there I will be there tomorrow, I am trying to get into wednesday class also. I was away for the weekend and my body needed rest.
Sorry I wasn’t there too. Had an early morning. Going this evening. Hope to see you Wed morning.
400m run: 1:13 – 7am crew was FAST.
5×5 Squats – all @ 165. This was 65% of my one rep max, but felt like I should have done a little more.
For Time: 6 Squat @ (BW/75%BW)/6 HSPU/5 Squat/5 HSPU/4 Squat/4 HSPU/3 Squat/3 HSPU/2 Squat/2 HSPU/1 Squat/ 1 HSPU
Did this @ 165 – 5:25. Again, probably could have used a little more weight (but I did it at BW)…I think us short guys have it easy on this one.
Cashout: 5:10. Ring push ups are hard!
Good Times at Noon!
400m Run = 1:14 PR
Back Squat -5/5/5/5/5
175 / 175 / 175 / 175 / 175
6 5 4 3 2 1 Squat @ Body weight (155) / HSPU (1 Abmat Target)
=4:26
This metcon would have taken me twice as long 6 months ago when body weight was 180 and cookies were my main source of nutrition 🙂
Wish I could have gotten to do Crossfit total on friday, but I will try to be sure to show up if we do it again at the end of the month.
Back Squat: 5/5/5/5/5 @ 95
WOD = 5:53 @ 85
Didnt cashout, my shoulders werent upto anything else.. Need some mobility bad
400m run = 2:01
I intentionally took it easy. Sprinted a little at the end.
Back Squats: 5×5 => 80#
I am still dealing with not getting deep enough on my back squats and leaning forward too much. With coaching from Dan I was able to get better on my first three of each set, but tired on the last two each time and my form suffered. Widening my stance and lowering the bar position helped.
Bk Sq / HSPU For time: 4:26
I sub’ed regular push-ups for HSPU or pike push-ups because I didn’t want to fall on my belly. That gave me a serious time advantage.
75% of my body weight is only 10# less than my 1RM. So I definitely didn’t to the Met Con Rx. I up’d my bar weight from 80# to 85# for the Met Con and after the 3rd round (4 reps) Coach Dan said my form was going to sh!t and that he was going to drop my weight. I told him that I’d get it! So he gave me the 4th round (3 reps) to get my form right, and I didn’t; so while I did my 3 push-ups he dropped my weight to 75# and I did the last two rounds at that weight.
I was angry. Angry that I hadn’t listened to him in the first place (and dropped my weight before starting) and angry that I couldn’t get my form right. Sigh.
Thanks Coach Dan for keeping such a close eye on me.
(13 weeks!)
I was having the same problems with my squats (leaning forward, not low enough) up until last week when i used a medicine ball as a backstop. Since then i feel like my squats have improved 1000% – give it a shot if you haven’t already tried..
Thanks Chris. I’d thought that if I used a medicine ball that I’d get stuck at the bottom. But if you say it worked for you, then I’ll give it a try. 🙂
What can I say about Primetime that hasn’t been said already ?
Warm up jog 400m : 1:14
5×5 @ 65%
135/5, 185/5, 225×5 x 5
Metcon … First and foremost a big shout out to Cory for smoking me on this one tonight !! I never stopped and thought I was going pretty fast but just couldn’t keep up, a new king of bodyweight movements has emerged in Primetime!!
2:17 For me
See you tomorrow… Also my birthday is Wednesday we will be planning a get together soon, keep your eye on the blog for details.
400M Run=1:23
Squat- WU- 5@95/145 WS- 5@195/195/195/195/195
6-1 Squats@150lbs/HSPU= 2:41
Clean Grip Bench Press- 10@95/145/145/145
Bent Row- 10@95/145/165/195
Parallette- Push Up (planche practice) 5/5/5 + Parallette Tuck Ups 5/5/5 + No Feet Rope Climbs 1/1/1/1/1
Warm Up 400m Run – 1:18
65% 1RM Back Squat – 5 x 5
185#
Couplet Metcon:
1:59
The HSPU were head to deck and felt great. I also did the Back Squats at 160#’s a couple lbs over my BW. Great time and great crew tonight. Thanks for the shout T.
CYA tomorrow!