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
Last time I did deadlifts I threw my back out, so I was being carefull here.
300 Dus, 12 minutes (1:30 rest betwen sets)
Dead lift 5/5/5/5/5
135/205/235/255/265
WOD: 7 rounds for time 10DeadLifts/15 hand release push ups
9:47
4 days of crossfit this week, now I feel like I’ve earned the weekend.
3 Rounds of: 100 Double Unders (6 min cap each round);60-90 seconds rest between efforts – first 100 was 1:26, can’t remember other times – entire round was completed by midway thru the 2nd 6 min interval.
DeadLift- 5/5/5/5/5 (Max Effort) – 135/185/215/235×1 Didn’t get enough time to build up to max. I’ve done 235×5 before, but could only do 1 this time around. Boo.
For Time: 7 Rounds of: 10 DeadLift (155/115)/15 HRPU – 12:33 Rx
With max effort rest is needed. You can’t really max out if you are rushing. If there is limited time manage it well so that you can get one true set that is a max out. If this means you have to do less sets, so be it.
That’s right – I wasn’t thinking this morning. Thanks Coach.
CT crushed the Doubles this am. good work I did the first round of 100 in 3:15 and then I fell apart not concentrating and fatigue. these are perhaps the easiest things to practice and improve upon and can save you so much time in metcons. I will get better… deads at 275 straight across.
Met con – 11:56
have a good weekend everyone.
Squat: 5 reps x 2 sets @ 255#
– Two reps were not low enough. I was trying to keep my stance narrow and my toes pointed more forward to work around a groin pull. This means that I had less muscles recruitment with the squat and I was not able to hit below parallel as easily as with a wider stance. Little annoyed with this pull, but what you going to do, not squat? …rhetorical questions (;
Bench: 5 reps x 3 sets @ 155#
3 Rounds NFT
10 GHD sit ups
10 back/hip extensions
With the deadlift the set up is the most important part. If the bar is over mid foot to begin with, the mechanics usually just fall into place.
http://www.youtube.com/watch?v=Syt7A23YnpA
Irving Hernandez from South East did Diane 21-15-9 225# Deadlift, HSPU in 1:57… pretty fast.
Wow. He’s a beast
Great Friday.
WU:
3 RNFT of
10 pullups
10 pushups
10 PVC OHS
10 abmat situps
10 good mornings w/ 45lb bar
Clean 3-3-3-3-3
135-145-155-175-195PR for three!
Then I tried 210lbs for one rep, and hit it, which is now my new 1RM. Two PRs in one day, I’ll take it!
Shoulder Press 5-5-5-5-5
75-85-95-95-95
Just working on rebuilding strength in my arm.
Played around with some muscle-ups afterwards as well. Deaded heavy on Tuesday, so I didn’t want to kill myself again today. Great job to the nooners, super impressed!
Coach Dan
3 rds DU- 2:06, 2:31, 2:11- I got 34 in a row with my sexy new rope, woop woop
DL- 5@135, 5@155, 5@165, 5@175, 5@185
7 rds-10 DL@115/15 HRPU- 16:27 rx’d- not a stellar time, several minutes behind the rest of the nooners, but I really focused on form and not hurting my back by rushing through the DL, so I’m happy with it 🙂
Jane, SO nice getting to wod with you for a change!
Nice Bailey!!1
Warm Up – 2 RFT of 50 DU’s/ 20 Wall Squats – 4:41
Snatch – 3/2/2/1/1/1 – 45/55/65/75/80F80F80F
Clean & Jerk – 3/2/2/1/1/1 – 75/85/95/105/110/115PR
Front Squat – 1/1/1 – 135/145/155F
Cash Out – 100 DU’s – 1:37
115 clean and jerk?!? You are my hero! Congrats!
Did you not hear, Bailly has a 125 C & J!!
3 rounds of 100 du
Round 1- 1:38
Round 2- 1:34
Round 3- 1:27
Dead lift 5/5/5/5/5
135/165/195/225/275lbs
7 rft
10 deadlifts 155lbs
15 hand realease push ups
7:05