148 26th Street
Brooklyn, New York 11232
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Hang Clean– 3/3/3/3/3/3/3148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
Felt great to be back at the gym!
warmup: 500M row – 1:58 PR
then we did 50 squats, 40 abmat situps, 30 pushups but I forgot my time, still not happy with my pushups.
Hang Clean 3/3/3/3/3/3/3 – 65/65/85/85/90/90/90
5RFT 30DU/10 pullups (blue band) – 7:41. I’m finally getting better with the DUs
Good job jes, looking forward to wed. morning
Warmup 500m row 2:01.3
50 squats/40 situps/30 pushups. I don’t remember my time but struggled with quickness in the squats.
Hang clean: 3 x 95/95/105/105/110/115/115
5 rounds of 30 double unders/ 10 pullups (black band).13:16. managed to string together 7 DUs, will keep working at it!
500M Row=1:41.9
50 Air Squat/40 Sit Up/30 Push Up=3:12
Hang Squat Clean- 3@95/115/135/155/175/185/195 Could have gone heavier but stuck to the rep scheme:)
5 RFT of: 30 Double Unders/10 Dead Hang Pull Ups=8:02
nice work coach! stick to the programing 🙂
I QUIT PALEO!! Maybe next time! 🙁
Total score for the past 13 days ws 72. Booooooo
Feel like a looser!
It doesn’t have to be black and white, 100% or not at all! Every little bit counts! If you can’t cut sugar, then just cut bread. If you can’t cut bread, then just cut sugar! If you can’t cut carbs, then cut bread but keep potatoes and maybe rice. If you can’t do any of that, then at least don’t cook with veggie oils.
What’s your biggest hurdle?
Well it was easy cutting late night snacks, and cutting bread out of a few meals. I havent eaten rice and beans in months. I only drank 2 cans of Soda this month, which is huge for me. I guess the reason I quit is because I catch myself cheating every day, not every meals, but every day.
Hurdles are: Chocolate, Bread, and Sugar, Milk. ….
I had Pizza today in honor of me quitting LOL
Thanks for the encouragement!! I really wanted a paleo body 🙁
I suggest that you work on the bread. Start there. Keep the chocolate and milk. Limit the sugar. Just work on the bread for now. 😉
I don’t do well with 100% compliance and cold turkey. I do best with something like 90% compliance. 😉
500m row – 2:03
Hang clean – 45/65/75/85/95/95/95
5RFT – 30 DU/10 pullups (jumping, no box) – 9:46
oh yea got 27 DU in a row.. my PR
Great Job on those DU’s!! You uped your PR by like 8 or something right!! thats great!
Wish I could have done this today! Did some heavy lifting instead.
Back squat 3-3-3-3-3
225-235-245 not deep enough -245-255×2. Felt good. Working on really hitting depth, no “almost” reps.
Deadlift 1-1-1-1-1
WU: 295×3, 305×3, 315×3
Work: 325-335-345-355-370PR
Felt really good! That 400 club is within my reach! 🙂
Awesome deadlift numbers!
Warm Up : 500m Row – 2:17 PR!! + 50 Air Sq/40 Sit Ups /30 Push Ups – 2:55!!
Hang Squat Clean – 65×3/75×3/85×3/85×3/95×3 PR!! /95×3/100x3PR!!
5 RFT – 30 Double Unders/10 Jumping Pull Ups – 9:15
PrimeTime Cash Out:
DeadLift TABATA RX’ed – 31 @ 155lbs
Warm Up:
500m Row – 1:42.9 (PR)
50 AS / 40 SU / 30 PU – 2:22
Hang Clean:
5 @ 45 / 3 @ 65 / 3 @ 95
3 @ 135 / 145/ 155 / 165 / 175 / 195 (PR) / 205 (f)
30 DU + 10 Dead Hang Pull Ups
6:50
This last part was real ugly. My pull ups dropped of real fast and they were a struggle. I did go unbroken on 3 of the rounds with the double unders. I think I was a little burned out from the cleans. Real happy with the PR for those. 185 was my squat clean 1 RM so to hit 3 hang cleans at 195 was a great jump.
I was late, rushed this workout and faded fast after the warmups. My shoulders felt like they melted after the cleans, leading to awful du’s and a really shitty time. Made myself run home as punishment, didn’t do that too well either.
Fran on main site for tomorrow. Maybe that will make me feel better.
We all have off-days brother, no worries! Just hit it hard tomorrow, and it’s all good! Trust me.