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
Coach Tammy led a vociferous crowd of athletes through a brutal one today.
3 Minutes at bottom of squat –> Not too bad. The last 30 seconds got a little shaky, but otherwise felt good.
Squat 5×5 @ 135# (fast and furious with little rest)
30 Minute AMRAP with subs (because of my earlier wods)
10 PC @ 115#
15 GM w/ 20# ball
10 ball slams w/ 20# ball
15 goblet squats w/ 20# ball
9 Rounds even.
Great job today! Everyone really did well with his AMRAP!
I was a bit nervous that we had such a big class. All those bars. It’s nice to see the team growing. So many new faces, so many good people, amazing athletes all across the Box.
Mobility hit all the right spots today! Me = Happy
Warm up: 3 min air squat hold, had to break at 2 min and 45 sec in.. I had 2 more one sec breaks till the end. =(
WOD: 30 min AMRAP 10 power clean @ 45lbs, 15 ab mat sit ups, 10 12kg Russian KB swings, and 12kg goblet squats. 11 rounds + 10+7… Coach Iz suggested I should go heavier and as always he’s 100% right! I guess I was intimidated by the lentgh of time and my strentgh is more stamina and not strentgh so I went with a challenging but safe weight… But if I need to get strong I should have went heavier. Even if I were able to do 3 rounds rx it would have been better, sorry =( I’ll try next time!
Congratulations Mr. Sensei On rx’in… Woohoo! Keep up the great work… Maybe it was the muffin you had hehehe, nahhhh it was the inspiring Coach Iz!!! What a motivator!
Cool Down: Mobilty…. Fabulous!
Thanks Coach Iz for everything!!! Great class and mobility class… As always! Thank you Coach Tammyli for warming us up and being so cute!
That was a nice long WOD – I like those!
Squats
5/5 @ 50% 1RM – 150 lbs
5/5/5 @ 65% 1RM – 195 lbs
30min AMRAP
Cleans @ 100 # (mis read and thought 50% 1RM)
GHD (First time I have gone full ROM on these. Found I needed to slide my butt further off the seat – less lower back strain.)
KBS & Goblet @ 24kg
7 RDS + 10 + 15
I’ve tried this WOD once with 1.5 pood and not the 2 pood RX’d, and it made me see Murph as being very reasonable.
“Eva”
5 Rounds
800 Meter Run
30 KBS @ 2 Pood
30 Pull ups
http://media.crossfit.com/cf-video/CrossFit_WOD111205_CFSCEva.mov
Hey! That’s me! I think you should add a caption explaining that I am 18 weeks (4 months) pregnant in this photo! 😉