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
Good to be back after work travel and vacation. I learned to surf in Barbados, I picked it up pretty quickly because the first thing you learn is basically doing a burpee on an unstable platform. heh.
400 m run: 1:31, 1:30, 1:31
WOD i floated between 1 and 1.5 pood, wherever it felt to heavy I backed down.
Welcome Back!!!!!!
We missed you around the Box!
nice job on the marathon man. Well done.
First workout in over a month. Good to be doing SOMETHING, anyway.
Back squat 5-5-5-5-5 @ 165#, got DEEEEEEP on them. Trying to get my form as good as Rory, WHO GOT HIS FIRST MUSCLE UP TODAY! ELITE!!!
Worked in some abmat situps and arm rehab exercises as well. Getting back into it slowly, folks. Not rushing this at all.
Coach Dan
welcome back.. must have been hard training others and not being able to wod on you own.
400M Run= 1:19PR/1:32/1:29
K.B.Snatch- 10@24kg/24kg/32kg
OHS- 10 each @ 24kg/32kg/32kg
K.B.Clean- 10 each @24kg/32kg/32kg
Russian Twist- 10@12kg/16kg/20kg/24kg/24kg
Congratulations John Sico for finishing the ING NYC Marathon bad ass!! And to Rory who joins Sensei John as the latest inductees to the Muscle Up Club!!
Good God that’s fast, are you part cheetah? =) congrats!
Fast for me, I’m happy with that 🙂
Fun KB stuff today.
400m x3 = 1:14 / 1:27 / 1:31
KB Snatch @ 24kg
KB 1 arm OHS @ 20kg
KB Clean @20 kg (aka pummel the upper torso) first time with this movement
KB Russian Twist @ 20 kg
AND 2 MUSCLE UPS!! Thanks Kurt for taking some time to walk me through this! (Internal Happy Dance all day long)
And welcome back to wods Coach Dan! Take is easy, and tear it up!
whooo hooo nice job!
Yay Muscle Ups!! That’s AWESOME!!
Glad I got a chance to see it!!!
Great work
Warm Up: Goal was Sub 2Min for each run..1:48/1:47/1:52 🙂 very Happy
Snatch 10/10/10 = 12k/12k/16k PR!!
OHS 10/10/10 = 16/20PR/20!!!!!
Clean 10/10/10 = 16k/16k/16k
Russian twist 10/10/10/10/10/10 = 12k/12k/12k/16k/16k/16k
Cash Out: 4 RNFT of 10 75lb Hang Squat Cleans & Max Effort DU’s
DU Score… 37/17/1/4
GREAT WOD !!!
Sounds like an amazing WOD, congratulations on all your PR’s!!!
In the avatar – was that sport top worn in the box? Are we sending the right message? HAHA!! Steve is gonna want to wear his sport top tomorrow now!! Great job on the KB work!
I hear ya… But when you get a chance to WoD with alone with Sexy Coach Iz…. You would take your shirt off too. Just the two of us ya know. We were playing Strip WOD Max effort DL. LOL 😉
But I will tell you like I tell my children.
Do as I SAY… Not as I Do. Just kidding
– D.O.O
Let me also add, that no one ever points a camera at me!!!!
I have no pics 🙁
Did laundry and WODed today… at the same time. Awesome!
Started early with an extended wash and some Split Jerks. Hit 190# for a PR.
Moved on to the rinse cycle and hit some sprints: 1:11/1:19/1:20
And got it nice and hot in the dryer with some kettlebell fun:
Snatch -> 10L/10R 10L/10R 10L/10R @ 1.5 pood
OHS -> 10R/10L 10R/10L 10R/7L @ 2 pood
Clean -> got a few warm ups in with the 1.5 pood, but time and laundry were of the essence.
Great job to the new muscle club member!
testing…
Fun working out today with Ash, Melissa, Lauren! Loved the KBs WOD today.
Nikki – where were you? Ash got excited cuz she thought you were coming…lol
Kurt – I did laundry today too, but didn’t WOD while doing it.. you must have special super powers
3 RDS of 400m run: 1:33PR, 1:47, 1:52 (whoa felt like puking)
KB Snatch: 12/16/16
KB OHS: stayed at 12kg felt my lower back on this one ouch.. (mobility!!)
KB Clean: 16/16/16
Russian twist: 12/12/16/16/16
Sorry =( I’m coming to Tuesday nights class ( have off from masters, yea baby! Lol).
Oh and congrats John on running the marathon.. anyone know how long it took him to finish?
4:26:50!