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
Great photo!!
Ditto! Sensei and I both said the same thing when we saw it =)
Thanks Gillie & Sensei/Nikki 🙂
800/400/200M Run 3:31/ 4:45/ 6:31 – splits
Box Squat- 5@60%/75%/85% 1RM- wu 95/115 worked with 135/ 185/185
3 RNFT of: 5 Clean/4 Thruster/3 Good Morning/2 Snatch Balance/1 Over Head Squat- HBD (heavy but doable) went light with this to work on the movement, in retrospect I would have liked a litte more weight here, 75# first round 95# second two rounds, each round was about 2 minutes but we weren’t counting.
Worked with Joe on the box squats, Build your confidence my man you are stronger than you think. Good work this am. A shout to Ryan also, you are doing well man good to see you getting those weights up. First WOD with Walter fresh out of an onramp with Coach Kurt. Progress is great Gen pop isn’t too scary is it. Happy Friday fellow cave people.
Nice work today Cahill. Come visit us again in the evenings will ya…?
I just might. I need to start getting to work earlier. today was particularly overwhelming. Evenings are better in a lot of respects for me but harder on the home life. Trying to find the right balance is key.
Thanks Cahill, good to work with you too! I need to get up to your weight for squats, ha. Great workout today, really liked it. Had a solid run of 5:36, the hamstring is baaaaaaaaaaaaack!
Thx Cahill! I definitely thought I should have been able to go steadier on the 2nd and 3rd round (65 and 55 respectively – massive fail on 2nd), but my legs just stopped working. I’m gonna chalk it up to 2.5 weeks down over Christmas.
And a gluten overload! 😉
Welcome to the blog, hubby! <3
Welcome back to the blog Ryan 🙂
800/400/200 m run in 6:55
Box Squats: 115/135/155 I liked the box squats, felt strong. The last two reps weren’t perfect but I really liked the move.
The bar routine was fun, a nice way to mix it up. I only used 65 lbs for all three sets. Everything looked good but I struggled some on the snatch balances. So annoying. I had fun today. Great to see everyone!
Who is this?? Louis?
– Get a Gravatar 🙂
haha it’s jes, somebody had signed onto another blog on my computer. my bad!
Endurance Class:
Warmup: Tabata Rope Undulation
Worked on rowing technique
worked on back squat form
worked on pose running technique
WOD: Timed but the concentration was on form
1k row
30 back squats (20 @95#, 10 @85#)
1 mile run
Time: 22:02
Overall a good change of pace and learned a lot!
I bet you’re good with endurance stuff. Amiright?
negative! but i bet if I keep taking this class I will be
It’s in you. 🙂
Damn it, I slept through class this morning. 2012, what are you doing to me?
Still kicking some paleo butt and booze-intake reduction, though.
i did that on wednesday sanp out of it kid
This was a FUN WOD! I enjoyed it!!
We Nooners timed each leg of the run separately.
800m run => 5:00
400m run => 2:13
200m run => 0:58
These are about :20 off my average. Preggie’s slowing down!
I <3 Box Squats: (WU 5×45#), 5×75, 5×95, 4×110
I failed on the last rep of the last set. Oh well!
3 RNFT: 5 clean, 4 thrusters, 3 g.m., 2 snatch balance, 1 OHS
I did one warm up round with the 15# training bar (the padded one).
Then: 1st round @ 35#, 2nd round @ 45#, 3rd round @ 50#.
I failed on my first attempt at the snatch balance during the last round; but I picked up the bar and did actually finished the set. It was more mental than strength on those snatch balances.
(26 weeks + 3 days)
P.S. My shoulder is fine, Coach Dan. Thanks for trusting me!
P.P.S. Lunch was braunschweiger with guacamole and sauerkraut with dried cranberries, olive oil and balsamic vinegar. Yum! Dinner will likely be broiled pork chops with steamed carrots drizzled with bacon fat and dill.
Glad ur ok.
Did Dan mention that I had a brief but fleeting ouchie? I just brought the weighted bar down too quickly to my shoulders after the snatch balance and failed in the wrong direction. It hurt for few seconds and then was fine.
GILLIAN!!!!!!!!!!!!! stop thinking you are a superwoman!!! you have a mini in there!!
*gulp*
800m, 400m, 200m run (don’t know time, but I survived 🙂
Box Squats: 5 @ 65, 5@ 70, 5 @ 75
3 RNFT: 5 Squat clean, 4 thrusters, 3 good mornings, 2 snatch balances, & 1 OHS
round 1 @ 35 round 2 and 3 @ 40… Stayed low bc the snatch balance and OHS are difficult for me. Some additional confidence and more mobility will help out big time.
Thanks Sensei for staying by my side for these, I wish I had your form.
Coach Israel, great class as always, Love your explicit instructions and your modeling, it helps us all out so much. Your beyond dedicated, you are AWESOME!!!
Thanks Nikki you are the best 🙂
800m/400m/200m Run – 6 something. Lots of traffic tonight!
Box Squats – WU 3@45/95/145 Work 5@175/205/235
Never done these before – cool movement. Got a little shaky on the last rep of rds 2 & 3.
3RNFT – Rd 1 @ 95# / Rd 2 & 3 @ 115#
500m Row – 1:57
Power Cleans – 10 Rds x 2 Reps @ 150#
Snatch Pulls – 2 Rds x 3 Reps @ 130# / 3 Rds x 3 Reps @ 135#
7RFT – 7 Squat Jumps (touch pull up bar), 5 Push Ups, 3 Strict Pull Ups – 3:38
Steak Salad FT – 6:49
Good time on that steak salad! I’ve been trying for that sub 7 for awhile now. Think I’ll be able to get it in a couple of months! (;
800/400/200m Run=6:44
Box Squat- WU 5@135 WS 5@195/225/255
3 rnft of: 5 Clean/4 thruster/3 good morning/ 2 snatch balance/1 OHS= 1 round @105/ 2 @ 135
Chest Press- 5@135/150/155/175
Going to have to try that barbell complex @ 135# next week when the back is feeling 100%.
On an offload week for the Wedler 5-3-1 strength and did a quick shoulder press session with 5 @ 60% (75#), 5 @ 65% (80#), 5 @ 70% (85#).
Wanted to hit this barbell complex, but I was stupid a few days ago and jerked a deadlift off the floor instead of squeezing it off the floor (you may hear this cue a lot during the next few days (; ).
Did Kelly instead (highly recommended for open gym):
5 Rounds
400 Meter run
30 box jumps @ 24″
30 wall balls @ 20#
30:34 of suck.
Thanks for the shouts of encouragement!