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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
Tabata: Rope Undulation
10 minute Cindy/Mary- I got 8 rounds plus 5 pull ups and 1 push up
Good Mornings- 1/1/1/1/1- 135#175#/195#/205#/225#
Zercher Grip Squat- 5/5/3/3/1/1- 135#/155#/175#/195#/205#/215#
hurts the forearms but makes us stronger , warmed up with 3 minutes of Double unders, I felt like I forget everythign I learned in the doubles…. and I love the rope undulations. – have a good weekend, probably see you guys in the park —
http://www.youtube.com/watch?v=_NrVGqc5hOQ
Cool Video Cahill. We will be doing this on Sunday:)
What happens when you try to crossfit on one hour of sleep?
The rope undulation was fun…burned out on the Metcon and nearly threw up every jelly donut I’ve had in the past three years (a total of two). Followed up with some good Good Mornings (first time PR at 205 x3) and am finally learning the kipping motion, but everything else was shit.
Zercher grip squat was good but got unstable at 195…just didn’t have that extra gear. Also broke a weight rack and cursed Prince William.
I shall ponder this as a I sleep and plot redemption tomorrow morning.
Butters out.
That happened to me on Wednesday. Lack of sleep plus a tough day. I nearly tossed my breakfast.
Mr. Butter Fingers!!
You almost Killed Ryan today. I cant believe you dropped a load of weight today. Please be Careful/Safe
Hope you learned not to take off 125 pound off of one side of a Racked Bar!, WOW I am still shitting my pants over that one!
We like Ryan and we want to keep him around 🙂
Whew, what a day.
Tabata rope undulations was fun.
1/2 Cindy = 10 rounds + 5+10+7 squats
Good Mornings = 135 – 155 – 175 – 195 – 215 – 225
Zerchers = 155 – 175 – 195 – 225 – 245 – 265
Then I did ANNIE after class by myself. 6:21, not a PR, off by 8 seconds. My DUs were ALL unbroken, every set. Happy with that. It was my situps that slowed me down, probably because I had already done everything else that I did today.
Bring it!
Coach Dan
I thankfully got subbed out of the barechested outdoor rope undulation crew, but then got worked inside.
1/2 Cindy:
10 rounds + one pullup
good mornings:
185, 195, 205, 215, 215
zerchers: what a stupid exercise, which is why I did 8 reps instead of 5.
225, 235, 245, 250, 255, 260, 265, 275
worked on muscle ups: zero
But you got CLOSE!
So did you big guy! Someday we’ll be cool.
Thanks, to you and Iz, for trying to get me up there
I tried another 300 attempts tonight. Still nothing.
I thought I posted earlier but didn’t…
warm-up- 3 minutes of double unders, 4 minute tabata of rope undulation
10 minute AMRAP – Cindy – 5 pull-up/10 pushup/15 squat 9 rounds + 5/10/10
Good Mornings – 1/1/1/1/1 115/135/155/175/185
Zercher Grip Squats – 5/5/3/3/1/1 115/135/165/185/205/225
Cooled down with muscle-up practice, if you can call it that.
1/2 Cindy – 8 Rounds + 5 Pull Ups 🙂
Good Morning – 115
Zercher Grip Squat – 95×3 … Didnt finish this part.
I am up to date on my Pull Ups
Tabata Rope Undulation
1/2 Cindy= 13 Rounds + 5 Pull Up + 5 Push Up
Good Morning- 10@45/5@95/3@135/2@185/1@225/245PR
Tabata Rope Undulation
1/2 Cindy= 10 Rounds + 5 Pull Up + 6 Push Up
Good Morning – 235#
Zercher Grip Squats – 275 (15# PR)
Annie – 5:41 (1:12 PR)
PRIMETIME!!!! Sub 6min Annie is ELITE!!!
That’s my boy ! Primetime !
like
Cindy with 10 minutes – 3 squats short of 10 rounds. Ahhh!
Worked up to 195#, I believe, on the GMs.
And 195# for the Zercher grip squat. Crushed my fore arms at 215#, and that ended that. Silly zercher grip
Heeheehee silly indeed!
second attempt at the games wod was an improvement
3,,6,9,12+15 thrusters + 5 pullups
“Warm up” tabata rope undulation
1/2 cindy 9 rounds + 5 pullups
Good Morning 1-1-1-1-1
135-155-175-195-205
Zercher grip squat 3-3-3-3-1-1
135-155-175-195-225-245(pr)
Ok 1/2 cindy 8 rounds 5 pull ups 10 push ups.
good mornings 1/1/1/1/1 45,65,95,115,125
zercher grip squats 3/3/3/1/1/1 165,175,195,225,245,265p
Well I cant remember any numbers from today/ would rather forget. Its all a blur, but I wrote it down somewhere so I have something to improve upon. Got a long way to go here but wanting more.
Bring it!