148 26th Street
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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
That is a gorgeous front squat! Amiright?
Very nice!
Thanks! It took me a minute to realize it was me, ha.
Crazy morning session.
800 M: 3:05
Loving the feel of running in the minamalist shoes. I could fee my feet over-pronating in standard shoes, but with the minamalists I can feel it happening and correct before it’s a problem.
3/3/3 @155
WOD had a little break in the middle , so I only got 5 rounds I think. Kurt had me doing the HSPU’s away from the wall a bit to work the full ROM.
Pistols: Kurt dropped a knowledge bomb on us, and I felt like we all made a ton of progress and started to get those pistols. w00t!
Twists: Odd excercise, I wanted to drive through with my hips like swinging a bat or golf club, but that was apparently wrong.
After this morning’s fun – glad you are ok Chris – PLEASE bring the bar into the squat rack carefully. This means that you DO NOT try to drop the barbell onto the hooks! You will miss! You walk into the rack and stop when you make contact with the rack. AFTER the bar has made contact with the rack, LOOK at both sides to GUARANTEE that the bar is in correct position. SLOWLY squat back down until the bar is RESTING in the hooks. IF you are too tired to return the bar safely and slowly into the squat rack, DROP THE WEIGHT.
THIS is very important during metcons and lifting heavy. You are fatigued and your coordination is not at its best. DO NOT try to move quickly when returning the weights to the rack. DO NOT try to make up time this way. MAKE up time during the actual reps.
Just a friendly reminder!
It was a little freaky in there today, hopefully everything checks out for Chris so he can come back and keep beating me on the WODs.
Holla to Coach Kurt for a great workout–and awesome idea on the modified HSPU against the wall as Charles talked about above. In short, instead of hitting the wall completely vertical, you come down a few degrees (maybe to 75 degrees from 90 degrees?) and it helps to make sure you get that work in on the lowest part of the HSPU (head on the ground) and don’t fail on the rep. Big help.
800 M RUN: 335 (I think)
3/3/3 @ 155
WOD: Chris knocked his nose as indicated above, so we lost about 3 or 4 minutes in the 12 min WOD. 6.5 rounds at 155 and HSPU modified.
PISTOLS: by holding the toe of the non-squat leg, it helped get a solid 10 reps in both sides. We also used an 18 inch box for a few as well.
Chris, keep us posted how you’re feeling today. Have someone do a concussion test just to make sure. I’m sure it’s not bad, but it’ll be good to know. Keep a brotha posted.
MB
Check out my Grace – Coaches Grace
http://www.youtube.com/watch?v=Dxiv02w3HSo&feature=youtube_gdata_player
love it. so graceful.
This is marriage counseling for Gods.
Seriously – this should be the required couples therapy!! Lookin good you two!
Verdict: Probable concussion and a fractured nose. Maybe I’ll opt for that nose job my Mom keeps trying to push on me, finally.
Kurt, good advice throughout, though I still hate those damn stands. Might be worth a special technique review on bailing out of the stands?
Either way, go CrossFit 718 — everyone (except me) finished their workouts while still checking in on my busted ass.
PS — This is #2 bust-up in as many workouts — Uncle Pukie in one and a broken nose in two. Hopefully I’ve cleared my cache on this meme, cause I’m still gunning for a top three spot at the end of the month, despite fate trying its best to intervene.
Looking at you, Tom. And Corey. And Iz. And Dan.
And Kurt.
And Matt.
Sigh.
And Cahill.
And Melissa. And Marina.
… And Nikki.
And Jane. But not Ivan.
Okay, Ivan too. Shit. Who am I missing? Certainly not Jess P.
Nope, I’ve been informed that I’m certainly missing Jess P on this list. Sorry, must be the concussion.
I feel light-headed.
Oh, hey, Cahill, what’s up, buddy!
Jess. Who puts up with your shit.
What a scare!! I am glad you called!
I wish you a speedy recovery.
I know your coming in at 6am
Tomorrow!!
Now that mother fucker is a CrossFitter!!!
Chris – glad you’re okay. What a trip in your last 2 WODs eh?! Seriously how does Jess put up with you?!
didn’t realize this happened until this morning coach and jess were talking about it. Apparently we have a bleeder… Deviated septum oh baby your big meeting should be interesting this weekend with two black eyes and a busted nose. Just remember to tell them that the other guy is still in the hospital. Speedy recovery man I have great fear of those rac’s also expecially when going heavy. almost better off workign with a partner on the stationary racks. feel better.- cahill
Chris feel better man!
Get well soon brother!
I love a good call out from a guy with a busted up nose !!! You got heart brother I give you that.
That Jess P is a saint hahaha
See you at the box
Don’t work out with a concussion though that’s reckless, heal and come back stronger.
Warm Up: 400m Run
Front Squats – 3/3/3 @ 105
12min AMRAP @ 105 = 11 Rounds w/ 2 Ab Mats
Trunk Rotations & Pistols 10/10/10/10/10
Warm Up: 400m Run
Front Squats – 3/3/3 @ 105
12min AMRAP @ 105 = 11 Rounds w/ 2 Ab Mats
Trunk Rotations & Pistols 10/10/10/10/10
800m Run – 2:54
Front Squat @ 150 3/3/3
12 Min Amrap = 8 Rounds + 3 Squat + 3 HSPU
Used 135# for the squats bc I was Cleaning it first
HSPU needed an abmat and kipping for the last 6 rounds
Brutal man
Pistols 10/10/10 each leg (mute grab)
Trunk Rotations (45) 10/10/10/10/10
800m @ 75% in 3:26
Front Squat- 3×3@75%=170lbs
12 min AMRAP of: 3 Fromt Squat @170/5 HSPU=9+3 rounds (performed full rom games standard [head to abmat between two
45lb plates] hspu’s.
Pistols 10 eachx3 unbroken and unassisted.
Standing Lateral Trunk Rotations= 10×5 @45lbs
800m run = 5:00
I’m getting slower. Blaming the baby. 😉
Front Squats: (3×35, 3×65) 3×75, 3×75, 3×75
12 min AMRAP: 3 Front Sq @ 35# / 5 Pike Push-ups => 8 rnds + 1
I did the pike push-ups with my toes on the ground and two ab-mats. I’m not going to risk falling off a box while I’m upside-down. 😉
3 RNFT: 10 each leg pistols
I hate these. With all of me. I hate them more than goats. And spiders.
Standing Lateral Rotations: 25#
I was nervous about these possibly causing round ligament pain. But I was fine. They were easy.
(19 weeks!)
800m @ 75% – 3 flat
12 min AMRAP = 10 rounds but I officially no-rep myself on a few of those HSPUs. Rory definitely kept me going, he was on a roll! Props to him for being awesome enough to clean it from the ground 🙂
Also big thanks to Jose & Steve for sticking around and cheering me on. I really needed it with those HSPUs.
Can’t get enough of these big classes! I’ll be feeling those pistols tomorrow.