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
As I was told at the cert: “The hollow rock is to gymnastics as the deadlift is to weightlifting.”
You need to find that hollow rock in your bodyweight exercises! When you are in a handstand, hollow out and be tight. It makes it easier… sorta (;
http://www.youtube.com/watch?v=WxMtbEQFpnw
3X 1 minute rows= 289, 280, 295
Snatch- 3@50% 1RM/3@60% 1RM/2@70% 1RM/1@80 %1RM/1@90% 1RM/2@80% 1RM snatch 75,90,105,120,135,
OHS- 3/3 @65% 1RM, 3 @75% 1RM, 2 @85% 1RM, 1 @95% 1RM
We forgot to do the OH squat, It wasn’t on the board. now I know why we had so much time … at teh end. I got 3 full rounds on the metcon. kipping and using one ab mat
Row 1 min -291m / 280m / 260m. Really fell off on the last one here.
Snatch 3x 65 / 3x 75 / 2×85 / 1x 95 / 1x 105F 1x 105 (not pretty) / 2×95
OHS 3x 95 / 3x 105 / I tried 3 x 120 and got 2 no reps and 1 fail. So I scaled down to 3x 110
Amrap 3 Rounds + 7 DU. Ring Rows were rx. HSPU were kipping.
Row, 3 rnds 1 min max effort: 241m / 243m / 251m
Snatch: (WU 3×15), 3×35, 3×45, 2×55, 1×65, 1×70 (muscled the last few inches), 2×65
OHS: 3×50, 3×50, 3×60, 2×70, 1×75
I didn’t go as deep on the last two sets because I was trying to keep my chest up and Dan said that was more important. Core stability is wonky when it keeps changing on you on a daily/weekly basis. ;P
6 min AMRAP (not a typo): 2 rounds + 20 + 3
I had a toe cramp, so I jumped into the amrap after 1 min. Also, I did jumping jacks instead of double-unders, scaled ring rows and pike push ups (floor).
(5 months preggie! aka 22 weeks + 6 days)
Fun one today. Did it as close to Rx’d as I can currently.
1 min row, 1 min rest x 3
1 = 326
2 = 319
3 = 316
Snatches
65-75-95-105-115-105 Felt ok. Started to split snatch on the 115, so I worked on it when I went back down.
Did back squats instead of OHS because of my wrist.
5 x 5 @ 185, worked on good depth. Felt great.
Metcon
Did AMRAP 7 min of
20 DU
5 strict pullups
10 kb swings @ 2 pood (russian)
Got 6 full rounds.
Looking forward to the paleo challenge in january, I can’t wait to see eveyones results!
Coach Dan
You guys are ROCK STARS!!!
3 rounds 1 minute rows – 231/231/229
SNATCH – 25/25/25 30/30/30 35/35 40 45 40 – Wanted to try 50 but ran outta time.
OHS – 35/35/35 35/35/35 40/40/40 45/45 50
7 minute AMRAP – 3 rounds. I was able to get a DU every other jump. finally feeling a rythm here. ring rows I did 2 rx’d and then scaled down a drop for the rest of the sets. HSPU I did pike off a box.
Felt pretty solid today.
And you looked pretty solid! You looked confident! 😀
Row – 310m / 300m / 302m
Snatch – 70 / 80 / 95 / 110 / 120 / 110
OHS – 110 / 110 / 125 / 150 / 155
7min AMRAP – 5rds + 20 DU + 5 RR
Ring rows were a killer after all the pull ups and KB swings yesterday. Knew I was in trouble when after 2 reps my lats felt smoked.
Cory you’re a beast for attempting ring rows & HSPU after Eva. My forearms are smoked!!!
i want a crossfit718 hoodie!!
3 rounds of 1 min Row max effort;1 min rest=305/298/297
Snatch- WU-3@45 WS-3@85/100 2@115 1@135/150 2@135
OHS- 3@125/125/145 2@165 1@180
7 min AMRAP- 20 Double Under/10 Ring Row/5 HSPU (Kipping)= 5 rounds + 20 + 1 (might have been 6 rounds but did not use dry erase board so went with 5 rounds)
I am Back!! My troubles are behind me thanks goodness 🙂
Warm Up: 1min Max Row – 264m PR/254/245
Snatch: 35×3/45×3/55×3/65×2/70×1/65×2 – Full squat snatches
OHS: 65×3/75×3/80×2/85×2 failed the first – I did not use a squat rack, worked on the Bar Complex, also worked on the Snatch Balance..
7min AMRAP – 4 rounds + 20+10 – not so bad, felt really strong here… I want to start using a box under my feet for the rows. I did my HSPUs with one AbMat and made Contact for every rep. Yay I PR’ed 3 unbroken!!!!!!!!
Back and better than ever I see… Congratulations on all of your P.R.’s… Pretty amazing how you took a break and performed better… Lovely job!
3 Rounds of my DU’s were unbroken!!