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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
this morning it was a little bit hard keepingwarm in between sprints. But we tried to keep the mood light. I am pretty sure I hada 5.6 second 40 m. but I didn’t get a chance to write it down. I was neck and neck with Big J.
For the power cleans and broad jump combo i worked with 150# for the cleans.
plyo push ups I did 17 in the first round, then 5 plyo in the sebsequent 2 rounds and 12 regular per round. a total of 51 reps
10 Rounds of: Sprint 40 Yards;30 seconds rest between rounds
I got somewhere in the 5.20’s a couple of times, though lost 7-8 of my rounds to John – the dude can fly!
8 Rounds of: 3 Power Clean @75% Body Weight/3 Broad Jump for Max Distance; 90 sec rest between rounds
I scaled up (then down): 75/95/95/95/105/105/115/105
3 Rounds of: 1 min Max Effort Push Ups;1 min rest between efforts
26 (all plyo), 20 (6 plyo), 19 (4 plyo)
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10 Rounds of: Sprint 40 Yards;30 seconds rest between rounds
– Right around 5.2 with Chris. We were definitely pushing each other – that was fun.
8 Rounds of: 3 Power Clean @75% Body Weight/3 Broad Jump for Max Distance; 90 sec rest between rounds
– Worked at #125
3 Rounds of: 1 min Max Effort Push Ups;1 min rest between efforts
27 (plyo), 17 (plyo), 10 (plyo)
I decided to do my own WOD today at Open Gym at 4:00 pm.
Thanks Tambot for coaching me!
WU: 3 x 1min max effort => 235m, 240m, 248m
The last row was 3m shy of my PR!
Thrusters: (WU 3×35) 3×50, 3×60, 3×70
These felt heavy but doable.
5 rnds NFT: 3 power cleans @ 75# / 15 KB swings @ 26# / 15 ring rows
I felt a little unsteady with the 75# during the first two sets, but the third last sets I found my rhythm with the power cleans. This met-con was exhausting for my arms. Heart rate was good the whole time.
Wall Planks: 1x2min unbroken, 1x1min unbroken
15 / 20 / 25 Pelvic Tilts
(28 weeks + 1 day)
P.S. Once again for reference (but mostly for Eric’s wife), I’m blogging about doing crossfit during my pregnancy at http://clubfritch.wordpress.com 🙂
Oh. That warm-up, 3 x 1min max effort, was rowing… Oops. 😉
Sprint 40 Yards X 10 rounds= rd1-6.1/5.81/6.03/6.07/5.89/5.8/5.83/5.9/5.71/5.76
8 Rounds of: 3 Power Clean @ 135lbs/3 Broad Jump max effort= rd1-80/88/88.4,rd2-7’/89.5/93.75,rd3-93.5/96.4/94.4,rd4-94.75/97.75,rd5-99.5/93.5/95.5,rd6-99.5/99.75/97.5,rd7-96.75/96.75/100,rd8-97/98/101PR (all rounds are in inches)
Bench- 3@135/155/175/185
1 min max effort Push Up- rd1-36/rd2-22/rd3-16
Great work Coach!!!
Had a chance to do the WoD today for 40 minutes. So I shortened up the warm up.
Warm Up 10 rounds of 10 Unbroken DU’s…. Only had to do 3 extra rounds
I was very upset walking into this WOD because I begun by getting on the scale. I have gained a lot of weight…. But I thought looked better than I did a year ago. IDK but it still bothers me. Pretty depressing.
W/E… I RX’ed the WOD at exactly 75% of my body weight ( which I refuse to disclose)
And my average distance was 20 feet in 3 jumps.
Max effort Push ups 18/14/14 – thanks for watching the clock Gilli 🙂
Tambot-Eff the scale! You are PRing and RXing and HOT-those are way better indicators of where you are at, that number is sooo unimportant 🙂
I have gained as well… It’s ok, we fall down only so we can rise higher… No worries darling… A JLO bottom is better then a long back but I understand how you feel… We will get fitter then ever… Health is what it’s really all about, because honestly you are so beautiful. So chin up gorgeous, only up from here. Pssst your hubby is certified in everything!!!! And you are an amazing Crossfit COACH… No worries, you got this!
That’s funny. As I watched you do the met-con, I had a thought to tell you how hot you look! I shoulda!
As Bailey said, Eff the effing scale! You’ve probably gained lean mass not fat mass!
Tam, I was just thinking last week how I wish I had your bod! Girl..you look amazing! :o)
I love you guys!! Thanks for the support.
1500m Row – 500m @ 90% / 500m @ 50% / 500m @ 90%
6 Push Press @ 65# / 6 Bar Burpees / 6 KBS @ 24kg every min for 15min. (made it through 5-6 rounds and then could not complete the next 2 in time. Reps dropped to 5 for a couple rounds, then 4 for a couple rounds and then 3 for about 2 rounds and the final round back to 6).
Tabata GHD Wall Ball w/ 14# ball – did about 4-5 per round….brutal.
10 40yd sprints – avg 5.3sec
8rds of Power Clean @ 120 and 3 broad jumps. Tried to complete each round within 90sec and avg about 25ft over the 3 jumps.
3min of push ups – 70
Double session today woohoo!
Fun gymnastics class!! I really need to work on my kipping to get my times down on the long met-cons so this was super helpful – especially toes to bar. I feel like I swing like a maniac so it was great practice!
I love toes to bar and box jumps, so the 6 min AMRAP was super fun for me!! good choice kurt 🙂
Then did the WOD. Broad jumps make me feel like a kid again. I aimed to get from the mat to over the wood… that is my measuring skills right there
Then did the 3 rounds of Max rep pushups.
1st min – all plyo – 13
2nd min – 8 plyo and 5 regular
3rd min – 15 regular
Total = 41
Not quite Cory’s 70 but I put in a good effort. By the end I couldn’t even get off the ground.
Sounds like a lot of fun and some real good hard work, nicely done sorry I missed it
Double session today woohoo!
Fun gymnastics class!! I really need to work on my kipping to get my times down on the long met-cons so this was super helpful – especially toes to bar. I feel like I swing like a maniac so it was great practice!
I love toes to bar and box jumps, so the 6 min AMRAP was super fun for me!! good choice kurt 🙂
Then did the WOD. Broad jumps make me feel like a kid again. I aimed to get from the mat to over the wood… that is my measuring skills right there
Then did the 3 rounds of Max rep pushups.
1st min – all plyo – 13
2nd min – 8 plyo and 5 regular
3rd min – 15 regular
Total = 41
Not quite Cory’s 70 but I put in a good effort. By the end I couldn’t even get off the ground.
Sounds like a lot of fun and some real good hard work, nicely done sorry I missed it
Congratulations to my basics graduate Xavier!! Well done keep pushing through these wods they do get easier. After five months you won’t believe the changes if you stick with the programming.
Hit Kurt’s gymnastics class it is always good to review the basics. The standard kip is what will save you when your fancy butterfly goes away.
Metcon – 8 rounds of 4 t2b, 6 box jumps 24″, 8 sdhp @76 … Good work Chris and Mike B
Second class wod 8roinds at 140 and turned the broad jumps into a competition with Chris v … No I can’t help myself …
Did the pushups with my hands on the green slam balls and did clapping
30, 17, 14 =61 stabilizing on the ball after the clap was challenging good suggestion Kurt
Congratulations to my basics graduate Xavier!! Well done keep pushing through these wods they do get easier. After five months you won’t believe the changes if you stick with the programming.
Hit Kurt’s gymnastics class it is always good to review the basics. The standard kip is what will save you when your fancy butterfly goes away.
Metcon – 8 rounds of 4 t2b, 6 box jumps 24″, 8 sdhp @76 … Good work Chris and Mike B
Second class wod 8roinds at 140 and turned the broad jumps into a competition with Chris v … No I can’t help myself …
Did the pushups with my hands on the green slam balls and did clapping
30, 17, 14 =61 stabilizing on the ball after the clap was challenging good suggestion Kurt