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
nice shorts …
shots ….
Tabata- Sprint- almost kept up with Chris Terry for the first sprint after that I was riding the caddy and watchign the sports cars go by me.
5 min Hip/Shoulder Mobility
Grace= 30 RFT of: Clean and Jerk (95/135)- 5:58 as RXed. need to push harder on this I can do it at least 30 seconds faster i think
Hollow Rock- 15/15/15/15/15- lots of fun here
Good Morning- 15/15/15/15/15 (45/75)-
cashed out with 21-15-9 wall balls ab mat sit ups and double unders . Kudo’s to Lt. she is quick like a bunny. took me about 1 minute longer than her, her double unders are supreme. I don’t know what my time was on this somewhere with a 5 handle. I love starting my week with crossfit.
No ! Not grace I can’t make it today damn it!!!!
I was looking forward to this one … Work gets on the way of all my fun
Anyone going sub 3 ???
Not Yet… let us see what happens when Coca gets in!!
We miss you Chrys & Cory!! The Box isnt the same with out you around!!
IS THAT A SHARK?!
Great day today, I love Mondays at the box. Fantastic job by the morning crew. Everyone had really good form today. I appreciate the effort to get it right! Way to work.
Warm up: tabata sprints, felt good. I was timing it using my new iPhone so terrified I was going to drop it as I ran. But I survived, so did the phone. Good job team.
Grace: I love Grace. I used 75lbs and finished in 4:20. felt great
Hollow Rocks were good, a nice burn
Good Mornings: I did these at 55. I did the first set at 65 but 15 reps is a lot so I backed off a little. I’m definitely feeling more comfortable with these though so that’s encouraging.
Cash Out: 21-15-9 Wall Balls, Double Unders, and Situps: 3:45
Great day! And I signed up for the Metro Dash, SO FREAKING PUMPED!
I never thought I would enjoy 6 a.m. workouts, but I genuinely do–well, all but the double unders.
Grace: 6:33 @ 75lbs. Pretty excited considering the last time we did this I finished in 8:49 with 65lbs, and I remember that being difficult.
Amazing Court!! I am going to have trouble beating that!! Very competitive score !!
wow great improvement Courtney!
Awesome time Courtney! That is fantastic progess, keep it up!
they say the grass is greener, how about the water is clearer…. Nice pics guys I wish I was there .
Great pics you guys! Looks like you’re having an amazing time.
Tabata Sprints were tough. Some of those middle rounds were more like tabata jogs. Felt good though to work on some good running posture and mid-foot strike
5 minutes shoulder/ hip mobility
Grace @ 125 = 8:13. A PR from 3 months ago when I did it @ 115 in 6:00. Didn’t feel like it though. This killed me today.
Hollow Rocks 15/15/15/15/15 – Really tough to get that lumbar touching throughout the rock so it was a little bumpy for sure
Good Mornings 15/15/15/15/15 @ 75
Signed up for the metro dash and super excited!
Was hopping for sub 4 minute Grace today (not there for sub 3… yet) – got 4:16. A PR considering I don’t think I have ever done Grace rx’d.
Rocked through the first 5 reps and tried to pace after that. Wasn’t until rep 15 where I got a good pace. Can’t wait for a rematch.
good work, I want a rematch also
Nice time Kurt!
A Tie!! Technically no one did Rx’d because of the power cleans. Either way great job,I got the first ten unbroken and had a good pace and was only able to tie you!
Fun WOD. 7:04 @115, first time i’ve tried this. Leg’s were feeling like jelly by the end.
Tabata sprints were up the hill, 5 rounds up, 3 down I found. <3 hill sprints.
Cashout :21-15-9 Wall Ball, Sit up double under, 3 min something I think I forgot to write it down.
Progressing slowly but surely…
Mobility WU
Back Squat 5-5-5-5-5
175-175-175-175-175
3 RFT of:
400m run
12 pistols (6/leg)
21 GHD situps
Total: 13:33
Rehab work on my arm and wrists.
Great job to all the nooners! Fun one today.
Coach Dan
good work dan, now what the hell happened ? I signed up for the NYC tri next July and I need to talk shop with you. i will try and get down there sometime when you are there
I’m down, I’ll help any way I can. Let’s talk soon.
Really fun WOD!
I did the Tabata but I didn’t sprint. I just ran strong and worked on form.
Grace @ 55# => 4:21
Hollow Rocks Sub => Hollow Hangs…
I’m not sure these are any better for me than Hollow Rocks. I think I’m gonna stick with Cat-Cows for ab work.
Good Mornings
15×35, 15×45, 15×35, 15×45, 15×35
I supposed I coulda done 5x15x40, but I had 35 on the bar and grabbing a 45 bar was easy, so I just switched it up.
I recorded my Grace with my iPhone so I’ll probably put it up on YouTube to be picked apart by strangers. I’ll let you know when it’s posted. 😉
Tabata sprints – interesting points Coach Dan mentioned before going out. Really felt the difference in the leg mechanics when landing mid foot rather than heel. Gonna test out a 2 miler tonite with that. thanks coach.
Grace= 30 RFT of: Clean and Jerk (95/135)- I did 45 lbs in 4:25
Hollow Rock- 15/15/15/15/15- i still say having a big butt makes these almost impossible. but ouch.
Good Morning- 15/15/15/15/15 (45/75)- 35 lbs
humble numbers but really feel like i’m getting the hang of all this.
You’re doing GREAT! 🙂
Good article I thought I should shared:
http://crossfitrelentless.com/2011/09/the-power-of-aggressive-weight-training-and-a-clean-diet/
And here is an excerpt: “Make the mistake of just eating less and running more, you’ll burn through both fat and any muscle you have as you lose weight.”
Warm Up: TABATA Sprints
GRACE – @ 75lbs = 6:29 ( Thanks Marina )
5 RNFT of 15 Hollowrocks & 15 Good Mornings @ 45lbs
You just had to beat me didn’t you? 😉
Court,
I just looked up my old time for grace and I made practically no improvement. I did it at 75 and my time was 6:40….. That makes me sad. 🙁
I also noticed that Anna K Rxed it in 3:37!! Damn!! She is sorely missed around the Box.
Bailey/ L-Train killed it too! Nice way to work.
You did a great job today! I had fun cheering you on 🙂 A PR is a PR. Wow Anna Rx’d it that fast? She was bad ass!
anna did 75
Grace – 4:21 @75lbs
Last time in Jan it was 5:38 @65 😉
That’s my Girl!!
So freakin impressive – you did the first 11 in less than a minute. Would have love to see you Rx this one mami.
Tammyli and Marina, sounds like you rocked and repped that box right tonight… Like always… Sorry I missed it, I should have been there. great work!!!
You Rock Marina! I am so impressed. Wish I could have gotten out of work to try this one. Awesome job 🙂
thx Tammy…. and Melissa and Nikki u were missed
Tabata sprints, uphill, in chucks-I maintained a leisurely pace for the last few rounds 🙂
Grace- 4:33 @ 75lbs
5 rds of 15 hollow rocks and good mornings @ 45 lbs
Nice T shirt.
thanks, you know I gotta rep my new hood
Tabata Sprints inside the box 🙂
Grace Rx’d=4:16PR>5:49 last time.
Good Mornings- 15×5@75lbs
Hollow Rocks- 15×5