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 class today, set 2 PR’s (jerk) – also killed it on the DU’s at the end. Thanks to yesterday’s Mobility WOD for loosening me up – I highly recommend it..
Row 1K @ 28SPM – 4:08
Jerk- 1/1/1/1/1 (max effort); 1-3 min rest between efforts
85/105/125/145(PR)/155(PR)
3 RFT of: 8 Box Jumps/3 Push Press (95/65 from ground)/6 Ring Dip – 3:18
For Time: 50 Double Unders/50 Ball Slams (20/15)/50 Double Unders – 3:57
Big turnout this AM,
1k row at 28 SPM- 3:53
Jerk- from a rack- warmed up 5 x 95- Work 135- 155-185- 185- 205 failed-
3 RFT 8 box jumps/3 push press/ 6 dips- 2:39
For time 50/50/50 du’s/ ball slam/ DU’s – 7:45
Jose good lifting with you. Remember DIP/Drive/dip on the snatch . you will get a lot more weight up if you aren’t strictly pressing it out. CT nice PR’s. Building a little Morning posse I like it.
Dude, jumping to 205 from 185? Why on earth? Don’t ever do that! 155-175-185-195-205. At most.
I had the plates handy
Did a great coach’s WOD today with Coach Iz, Coach Tammy, and Coach Dan. Had a lot of fun pushing each other and discussing standards, tips, and simple ways to improve. Looking forward to more.
Warmed up with
Back Squats 5×3 @ 185# (got to break the soreness).
Deadlift 5×1 @ 325#
Split Jerk 165#, 175#, 185#, 200#(f), 195#(f) (just didn’t have it today)
5 Rounds: 8 bj @ 24″, 3 PP @ 95#, 3 Muscle ups (we wanted to scale up). 7:03 (Muscle ups got tough after the third round).
100 DU/100 BS/100DU –> 2:57
Definitely a little help with a couple of reps on rounds 4 & 5 with the muscle ups. Iz got a little nervous with my acrobatic, desperate fight to eek out the muscle ups and gave me a little push on three reps.
Really Kurt 100/100/100
I think that is a typo
Maybe that’s why Iz beat me? Lol 50/50/50
Great time with the coaches. Did Clean and Jerk instead of just jerk.
135×3, 155×3, 165×1, 175F, clean 185×1, 195×1, 205F, 205F
Hit the 5 RFT in 6:40, started with MUs, then switched to dips.
50-50-50 in 3:27, which led to a conversation on the depth required in ball slams. Full squat, or deadlift depth? Thoughts anyone?
Coach Dan
Coach Canadan,
Big stickler for FROM !
I don’t think that this movement requires a full squat.
– For me the standard is Hips completely open at the top / arm should reach over head ( not locked out~ maybe a chopping motion) / at the bottom the chest should be completely up right and the back angle should be tight and flat!
Dont need the squat.
I like to highlight dropping down to get the ball, but I don’t see why it would have to be a full squat. The movement is essentially a clean and jerk (or a close grip muscle snatch) with a slam. Dropping the hips, such that you are in a full squat, puts you at a disadvantage to perform the first pull of this movement. Your hips have to return to the high position for a ‘normal’ deadlift. I think asking for a squat makes the movement inefficient (and I think training for efficiency in movement is important, too).
BUT people do need to make sure that they are coming down to get the ball and not trying to do a straight-legged deadlift… or a rounded back thingymabopper (which happens a lot).
I think it would be hard to define exactly where the standard lies if you don’t prescribe a full squat. Open interpretation could cause too much variation making it difficult to quantify exactly how much work your doing each time.
I would think that going as low as needed to pick up the ball, while maintaining good lumbar curve and chest up position, is enough.
Very productive today in the Coaches WOD.
I learned how to muscle snatch off of an 18″ Box! Got 3 good ones.
Power Cleans 5/5/5/5/5@75
Front Squat 2/2/2/2/2 @105
Clean Pull 3/3/3/3/3 @105
Muscle Snatch 3/3/3/3/3 @ 55
Hang Snatch 3/3/3 @ 65
Hang Power 2/2/2/2/2 @70
6RFT of 5 OHS @ 45/ 6 K2E => 5:48 as Rxed
50 Du’s / 50 Balls Slams/ 50 Du’s => 3:13 as Rxed ( last round of Du’s unbroken!!)
Fun one today. Good to use legs again.
1000m Row @ 28 SPM – 3:49
Jerk- 135 / 145 / 155 / 165pr! / 170pr!
5RFT – 8 Box Jump 24″/ 3 PP @ 95#/ 3 Muscle Ups – 8:37
50 DU / 50 Ball Slam / 50 DU – 3:12
Congrats on those PRs! You’re having a good month!!
Thanks! 🙂
Congrats to you too!
Great time with the most elite Coaches in the world.
1K Row @ 28SPM=3:41.2
Jerk- WU-3@45/95/135 WS-1@165/185/195FX3 (legs were smoked from 12.4)
Split Power Clean- 1@205
5 RFT of: 8 Box Jump 24″/3 Push Press@95/3 Ring Muscle Ups=4:23
For Time: 50 each Double Unders/Ball Slams@20lbs/Double Unders=2:29 (Went Unbroken on 1st set of Doubles and went Unbroken to Parralel on Ball Slams. I pushed myself much harder today than I have in a while, i think having Tam/Dan and KRod gave me some insentive. Thanks for letting me WOD with you guys today.
Congratulations to Chris Terry, Rory,Eric and everyone else who Im forgetting (Sorry:) for the Jerk PR’s Today!
Warm-up: 1000m row @ 28 spm => 4:46
Just 30 seconds off my PR. I’ll take it.
Push Jerks: (WU 5×45, 3×55) 65, 75 (PR!), 75, 80 (PR!), 85 (PR!)
Tami made me do the first 75 a second time because she said I looked wobbly. 😉 Also, I did push jerks because I didn’t think my round ligaments (they support the uterus) could handle split jerks. My current split jerk PR is 85. I look forward to crushing that after the babe arrives. 😉
5 RFT of: 8 box steps @ 15″ / 3 push press @ 45# / 6 ring dips (leg assisted) => 4:22
FT: 50 air squats / 50 ball slams w/ 10# / 50 air squats => 7:50
My round ligaments were fine until I got about 25 reps into the ball slams. Usually it’s running that will push them past their limit but now it seems that high volume squat reps will do it too. I think I’ll pull back on the max effort squat-type movements for the remainder of my pregnancy, which could be days away or five weeks away. 😉
(36 weeks + 6 days)
Yup, that’s right she said it 15lb PR @ 36+ weeks
Can’t wait to see minibean!
BTW love that sexy time pic of Eddie & Marina!
😀
To Bang or Not to Bang (regarding the clean and snatch):
http://www.ihtweightlifting.com/to-bang-or-not-to-bang.html
Everything you ever wanted to know about the start position of the clean/snatch. More than you would want to know (it is awesome):
http://www.ihtweightlifting.com/the-start-position.html