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
I want to see everyone doing HSPU’s like Spealler
http://www.youtube.com/watch?v=NEnxB3EF6cE
38 wall balls- 1/2 tabata and 2:18 on the run with that med ball
worked on a feew plain strict HSPU but then worked on kipping. finding the right hand position for the hspu. I want to work on a strict handstand without the wall.
strict press,3/3/1 – 123/135/145 failed at 155
jerk – 3/3/1 185- 185/ 205 failed at 215.
hollow rocks and RKBS – 32 kg 6:31
Good to get back from vaca and hit the box. I missed it. Way to go CT push me to use the 32 KG anything less I would have been dissapointed in myself.
FOR TIME: HALF TABATA: WALL BALL (20/14)
10/7/7/7
/400M M.B. RUN (20/14)
10 MINUTES OF: STRICT HSPU PRACTICE
PRESS- 3/3/1 (MAX EFFORT)
115lb/125lb/135lb
PUSH JERK- 3/3/1 (MAX EFFORT)
135lb/155lb/175lb/195lb/205 f
FOR TIME: 50 HOLLOW ROCKS/50 RUSSIAN KBS (HBD)/25 HOLLOW ROCKS/25 RUSSIAN KBS (32kg)
6:23
Oly lifting
5 rounds of 8 pull ups 8 push ups
Power snatch 3/3/3/3 @ 105lbs
Power clean 3/3/3/3 @ 140lbs
Snatch high pull 3/3/3 @ 125lbs
High bar back squat 3/3/3 @ 175lbs
@10am: Sprint 40 yards x 10
DeadLift- WU-5@45/135/225 WS-5@275/295/315
Sled Pull Through- 30’@107/132/157
WindMill- 10@20/24/32kg
Back Extension- 10/10/10
@4pm: Squat Clean- WU-5@45/2@95/135 WS-2@155/175/195/215Fx4/1@165/1×10@185
WU = 3RNFT of the CF warmup
(10 pullups, pushups, pvc ohs, ghd situps, ghd hip extensions)
Back Squat 3×3 @ 235lbs
Bench press 3×7 @ 145lbs
DB flies 3×8 @ 15lbs/arm
Upright Rows 3×6 # 135lbs
Dragonflys 3×3 @ bw – worked on ROM
abmat situps 3×20 slow
KB sidebands 3×15/side @ 24kg
Mass gain continues, but no more bread. That shit made me feel AWFUL.
WHEAT IS MURDER!!!
Coach Dan
PS – Me and Rory and Sico and Jimmy are gonna KICK ASS on Saturday. You better bring your A-game, bitches!!!!!!
Half tabata Wallball-10/10/10/8
400m MB Run- 1:51
HSPU Practice was feeling pretty good
Frustrating Weightlifting though
Press 3×95/ 2×115 (1F)/ 1x125F
Push Jerk 3x 115/ 3x 135/ 1x 165PR
50/50-25/25- 4:09 @ 32kg
Front Sqt 5 @ 215#, 1 @ 215#
Bench 5@ 165, 2 @ 165#
Snatch 1 @ 135, 1 @ 145, 1 @ 150 (PR), 1 @ 155 (PR!)
2 reps x 4 sets @ 145#, 1 @ 145.
Deadlift 5 @ 305# (no bounce)
Hit a wall with the front squat and bench. This might be my last week with linear progression. Will probably be switching to weekly progression.
For Time: Half Tabata: Wall Ball (20/14) /400M M.B. Run (20/14) –
26 wall ball, 2:10 MB run.
10 minutes of: Strict HSPU practice (i need to practice more)
Press- 3/3/1 (Max Effort) 3@75 / 3@95 / 1@105 (fail). This one puzzles me – I PR’d at 105 lbs back on 9/30. Since then I have not been able to match it.
Push Jerk- 3/3/1 (Max Effort) 3@95 / 3@125 / 1@125. Weak.
For Time: 50 Hollow Rocks/50 Russian KBS (HBD)/25 Hollow Rocks/25 Russian KBS –
6:01 @ 32kg. I feel like I redeemed myself here, though let’s see if I can get out of bed tomorrow…
Handstands felt great today, I really have the kip down finally. Getting used to being upside down, locking out the arms.
Maintained 10s through the tabata and ran a super slow 2:15.
Made it to 145 on the Press for IR, but that’s still my PR, so no gain. Push Jerk was slow and stuck with only working up to 165, which is light.
Got through those hollows/KBs at 32 in 3 or 4 something.
Loved sticking around for the Oly today. Will continue that on Monday’s.
Warm Up 500m Row – 2:06 Wow I felt broken after this.. I have been our for a while.
Back Squat – 5/5/3/3/1/1 – 115/125/134/145/160/170PR
DeadLift – 5/5/3/3/1/1 – 170/180/190/200/210/210
Press – 3/3/1/1 – 45/55/65/70
Did the evening Olympic Lifitng WOD
Warm Up- 5RFT of 8 Pull Ups/ 8 Push Ups – 6:12 Red band
Power Snatch – 3/3/3/3 @ 55lbs
Clean & Jerk – 3/3/3/3 @ 55lbs
Stopped there… 🙁
Need to find my flow again.. Lost it somewhere last week. Hopefully it will be at the metrodash!
You PR’ed, looks like your not as out of it as you feel… When it comes down to it, you always pull through… Like the day you were sick and whipped out 150 wall balls with beautiful form and like they were nothing, you got this, you’re Tambot!!!
TEAM 4 “The Best Team Out of Brooklyn!” – We have an 8 AM start time! This means that everyone should be there an hour before to register (before 7am)! Let us slaughter all those who dare to challenge!
I obviously have love for team 4, but notice team 8 hasn’t made any comments… It’s the quiet ones to be scared of… Just sayin’
Ps Go Sensei Go!
Otherwise I’m going to get a roundhouse kick to the temple ahhh lol