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
http://www.coachcanadan.com
visit the site, ask a question, tell your friends! 🙂
For Time: 100 Double Unders (6 min cap) – 5:22. I’m noticing solid improvement here, i hope to continue the trend..
Squat- 5@50% / 1@65 / 1@75 / 1@/85 / 1@95% 1RM –
5@95, 1@125, 1@150, 1@170, 1@190
Re: squats, I did these rather effortlessly. I need to re-check my 1RM as I probably could’ve added at least another 20 lbs..
5 Rounds For Time of: 6 Broad Jumps/5 HSPU/4 Strict Pull Ups/3 Pistols/2 Wall Walk/1 Skin The Cat. – 12:03
Hit the KettleBell WOd with my Ladies Jess & Mel
Warmed up our Snatch/C&J/ High Pulls
WOD – For time 400m run/ 30 snatch ea. / 500m Row/ 20 C&J ea. /100 DU’s/ 30 Goblet Squats/ 200m Run/ 20 High Pulls ea. / 250m Row/ 30 KBS/ 50 DU’s/ 10 TGU’s ea. @ 8k as Rxed – 24:19
3 RNFT of 10 each – windmill/ GHD weighted sit ups/Russian twist @ 8k as Rxed.
Nice WODding with ya girls. See you for pm WOD.
Great work, that’s a serious WOD… And your going to do another… Diesel !
Got a chance to hit the WOD this afternoon. Thanks Israel for crushing it beside me & pushing me to finish.
Warm Up – 100 DUs for time = 2:10 🙁 I was way off
Back Squat – 5/4/3/2/1 – 50%-95% – 85/105/125/145/165 PR
( changed the reps cause I didn’t think I would get to the metcon)
But I did have a few minutes left…
5 Rounds For Time of: 6 Broad Jumps/5 HSPU 1 Ab Mat/4 Red band Pull Ups/3 red band Pistols/2 Wall Walk/1 Skin The Cat jumping = 11:57 modified.
I was able to get 3 rounds of 4 HSPUs unbroken today 😀 PR
Ladies KB Class this morning! First time WODing with Coach Jess, and I never get to WOD with Tammy so it was a nice change of pace. I could get used to this 🙂
I love these longer metcons!
400m run – 30 snatch each arm – 500m Row – 20 C&J each arm – 100 DU’s- 30 Goblet Squats – 200m Run – 20 High Pulls each – 250m Row- 30 KBS- 50 DU’s -10 TGU’s each side
Time : 25:21
Used the 8kg for all . DUs slowly coming along. Thanks Coach Iz for walking me through. I am super appreciative because I need all the help I can get! I think I got 3 legit ones. It’s embarrassing to admit but we all gotta start somewhere!
Double Unders are the #1 most frustrating crossfit exercise and reminding me to relax and take deep breaths is what pulled me through. Crossfit is about always testing yourself and today it was definitely testing my patience !
fun cash out : 3 rounds NFT 10 windmills each side, 10 GHDs, 10 russian twist w the 8kg GB. I love GHDs!!
Walked away with this gem from Coach Iz : ” Pain doesn’t exist. You don’t feel it, it’s all in your head”. – MOTTO FOR MY LIFE. 🙂
I like these kettle bell classes. Unfortunately they all are during the day. I may have to play hooky
I did a short KB workout on my own at home:
21 / 15 / 9 NFT of: Air Squats / KB High Pull one arm (each arm) @ 10# / KB Swing @ 25#
Plus:
45 Good Mornings (no weight) & 20 Pelvic Tilts
Short and sweet!
(28 weeks + 6 days)
People may want to muscle over to gymnastics either tomorrow or Wednesday.
Still a little under the weather, but came in for some squats.
3 @ 70# = 185#, 3 @ 210#, 4 @ 240#
Correction: 3 @ 70% = 185#, 3 @ 80% = 210#, 3+ @ 90% = 4 @ 240#
100 DU- 2:06
Backsquat- 5@95, 1@115, 1@130, 1@150, 1@165
5 RFT- 13:28 (HSPU w/ 2 abmats, did 1 rd with 1 mat but wasn’t getting low enough, 3 rds unassisted pistols then switched to red band assisted, Skin the Cats were partial ROM)
I have been working on strict pull-ups and they weren’t perfect but I did them with no band and they felt a lot better than the last time I encountered them in a wod 🙂
Enjoyed wodding with the gentlemanly primetime crew!
How’s paleo every one??
Paleo is good today 🙂
Not so gOod over weekend:(
100 Double Unders=1min
Squat-3@45/135
5@155-1@195/225/255
5 rft of: 6 broadjumps/5hspu/4strict c2b/3pistol/2wallwalk/1skin the cat=8:24
3min of jumping rope – single’s, doubles, footwork.
Press – 3@120/130/135
Bench Press – 5@95 4@135 1@185 1@205 (needed Tom to keep the bar steady about half way up. Not bad for no bench presses in years)
10 C2B Pull Ups
100 Double Unders for Time – 0:50 (pr)
Back Squat – 5@150 / 1@ 190/220/250/265
Metcon Rx – 8:50
It was a pleasure working out with the guys tonight….been awhile. And Bailey you were a welcomed addition to the crew…but the mouth on you, like a drunken trucker.
makes my mother proud