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
Coach Kurt – I owe you burpees for class FAIL. No excuses.
The 6amers did 50 burpees for you. (;
Did nate today at the open gym.
20 minute amrap
2 MU (with turnouts and kipp)
4 hspu (with some kipp)
8 kbs @ 2 pood
11 rounds + 1 mu PR
Previous was 7 rounds with 1.5 pood in June.
Big shout out to Mike B at the gymnastics class who rocked it!
I love it that Chris V. shouted out his absence before I had a chance to post, because I ran into him at Roots Coffee, and I was explaining to the owner of the shop how I was still shaking from doing this insane workout called FRAN, and a voice peeps up from behind the line, and says, “Batistick, did you go to gymnastics at 7 today? No way.” It was CV. He slept through his alarm is the official story. I think it had more to do with the board game Settlers of Catan into the wee hours last night…anyway, today was my first gymnastics class today with Coach Kurt. Just me and him. (See above Vivion story for reason.)
WARM UP:
50 burpees (I just finished out the WOD w/ the 6AM class)
Bear Crawl (Two Lengths), Inch Worm (One Length),
Hollow body push ups (10)
TECHNIQUE:
*Stretching out our wrists, shoulders, and hands in various poses, since in gymnastics is when “your hands become your feet.”
*Handstand technique on the wall stressing hallow body. I did pretty good.
WORKOUT:
Hollow body push up ladder (elbows in)
5 on ground / 5 on 15″ inch box / 5 on 18″ inch box / 5 on 24″ inch box / 5 on wall, inverted (failed on first and second)
CASH OUT (if you can call it that)
FRAN Rx (21/15/9 – 95lb thrusters, pull ups kipping)
TIME: 13:57 (first time Rx)
And, to complete this narrative loop, I was shaking by the time I was getting my coffee and saw Vivion. Literally shaking. And so ends my Epic Poem for Today That is As Long as the ILIAD.
Yours, Mike B, January 10, 2100
We LOVE Settlers! Let’s get a CrossFit Settlers of Catan game together! 😀
Cashing out with Fran? Badass.
Fran as Cash out – i love your style Mike B!
congrats on RX Fran! ouch
Way to go Fran Rx! Badassness
2 Rounds of: 1 min each Jumping Jacks/Bear Crawl – Bear Crawl is less fun than bar crawl
Muscle Up- worked on progression with Kurt. So close! My goal is to join the muscle-up club this month.
Pistol – I actually find these kind of fun. Is that bad?
Handstand Push Up – Worked on doing these without any abmats (i usually use one). Much harder. Need some work here.
50 Burpees – 3:08
Someone, please cut my legs off.
Lol! Stretch! Squats, good mornings, samson stretch. Repeat.
I had to painfully demonstrate split jumps to 3 clients today. stretch time!
who’s the curly haired cutie in the pic 😉
I did the KB Technique class. What a workout!
– 3 rounds of 1 min max effort rope undulation
– 3 min wall planks
– 3 min supported bridge (supported w/ bench)
– 2 min iso hip extension (with stability ball)
– 2 min side planks (each side, modified)
– 40 good mornings (no resistance)
– 30 wall squats
Everything was unbroken except the side planks and wall squats.
8 min AMRAP of: 12 thrusters / 9 ring rows / 3 hip thrusts (each leg) / 3 lunges (each leg)
=> 3 rounds + 1 thruster (12 kg / 26 lb)
7 min AMRAP of: 10 goblet sq / 10 plank 1-arm rows (each arm, mod) / 10 KB swings
=> 3 rounds
Thanks Coach Iz for all the help, encouragement and creativity! This was an amazing class for a preggie! I wish I’d recorded it to share!
(27 weeks!)
2 rounds of: 1 min jax/bear crawl
Muscle Up- 3 strict with full turn out/2 with 10lbs/2 with 15lbs/2 with 20lb vest + Pistols- 1 ea strict/1 ea pvc/1 ea 15lb bar/1 ea 45lb bar/1 ea 65lb F + Hand Stand Push Up- 5 ea strict to the floor
BTW this was Israel’s WOD…. Oops
My WoD was
1st hour
Warm Up – 2Rds of 1 min each Jumping Jacks and Bear crawls
Muscle up progressions/Pistol progressions/ & HSPU 1 Ab Mat
2nd Hour did KB class.
3rds of 1 min Rope Undulation
3 min planks in 5 different positions OMG!
2 AmRAPs – I think I half assed this just a bit. Not the form, but the speed.
7min 0f 12 KB thrusters/9 Pull Ups/3 TGU’s each – 2 rounds @ 12k
6min of 10 Goblet Squats/ 10 Rows each/ 10 American swings – 3 rounds @ 12k
Great work today. Good job on those DU’s Jose & Joe.
Gregg, glad you came in prepared for open gym!! Makes me happy to see that you are using the time correctly.
CONGRATS to CHRYSTIEEEE on her first muscleup!!! woohoo, making me proud 🙂
Todays class was great all skill work:
Muscleups – worked on progressions
Pistols – tried few different versions
handstand push ups – got one with one abmat, pretty tough
mobility class earlier
I enjoyed this class sooooo much, but I have to skip ahead to just say, CONGRATULATIIONS CHRISTIE ON THE FIRST WOMAN TO GET A MUSCLE UP….. Woooooo hoooooooo!
And now back to my reality and away from diesel people…
2 rounds of 1 min of: jumping jacks and bear crawl
muscle up transitions: 5 sets of 3 reps of 3 different movements… Very helpful!
Pistol practice with 12 in box… Sensei doing a pistol while standing on a kb amd holding one in his hands… Oh wait I’m talking about diesel people again.. Back to my reality
hand stand push ups… I had to work on simply kicking up and holding it for 10 seconds… I’m too spastic.. I got one on my own… Thanks ladies for making it seem like a big deal… You are much too kind. I need a lot to work on… Ahem double unders… Sorry Coach Tammyli, I appreciate your motivation 😉
Coach Tammyli, thank you for a great class! Thanks Coach Israel… For being you… I guess I’ll end this comment with discussing diesel people once again… Inevitable
CONGRATS CHRYSTIE!!!!! I wish i could have seen it in person. I am so happy to have a girl in the club. You make us ladies proud 🙂
Missed you tonight girl. See you tomorrow I hope.
You can watch it right here baby!!
http://www.youtube.com/watch?v=G6Kjx3grrvk&feature=youtube_gdata_player
Love ya Chrys you rocked it!!
THIS IS AWESOME! congrats! 🙂
Worked on strict muscle ups with turnout
HSPU weighted, on parallettes and tried a ring…couldn’t pull it off.
Pistols regular, hands above head and with PVC.
3min Rope Undulation.
4rds of 25 Double Unders Unbroken w/ 30sec rest between rds – about 2:30
Snatch – WU @ 45/75/95 Work 115/135(f)/135
C&J – WU @ 135 Work 155/175(f)/175/180
Squat – WU @ 135 Work 265/265/265/265/265/265
Good lifting with ya Chris V during the Oly Tech class!
And I am so proud of my wife, Chrystie, hitting her first 2 muscle ups! I was so glad I hung around and saw you accomplish this. Love you!
Felt a little silly crawling around like a bear, but that warm up was quite effective 🙂
Muscle up progressions felt better than last time, ring dips are still tough but are getting there
Pistols felt pretty solid
HSPU- was able to get to 1 abmat; tried full ROM which were fun to play with but definitely not quite strong enough yet
Tabata rope undulations- got my heart pumping!
So awesome watching people kick butt tonight! Chrystie, you are a freaking badass and I am so proud of you! And Nikki, great work on your handstands, you have been working hard on those and you nailed them tonight! Such a fun class 🙂
Fun time tonight. Loved the bear crawls. Haven’t done that in a while and it was funny with Lula running around us.
Thanks for the encourage everyone tonight. It really pushed me through. Now I will work on making the muscle up not look so crazy. 🙂
Pistols, did a bit of everything. Some on the box, rolling, and free style falling over.
HSPU: 1 w/ 2 mats, 1 w/ 1 mat and 3 w 0 mats. W/out mats they were not full range of motion. Baby steps…
Rope undulation was fun with Marina. Really rocking those ropes.
Props to Sensei on the pistols while standing on the KB, pretty cool.
Loved seeing the ladies tonight. More fun tomorrow. 🙂
Congrats! That is awesome!
Proud of you Chrystie !