WOD 6/22/11
Good Morning, Dan!
Row 2K max effort
Good Morning– 5/5/5/5/5
Descending Ladder of: 10-1 Ring Push Up/Knees To Elbows
Hey, CrossFit 718 got a BIG Shout out on NY1 News!! check this out...
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Warm Up: 21/15/9 Pull Ups and Box Jumps – 7:13
2k Row = 9:34.4 !!!
Good Mornings = 95/105/115/125PR!!/130PR!!
Descending Ladder of: 10-1 Ring Push Up/Knees To Elbows = 7:33
My Paws 🙁
Great Day for me!! But G’s Louise my back is tight!! Probably could have gone heavier on the GM’s.
Hey, CrossFit 718 got a BIG Shout out on NY1 News!! check this out…
http://brooklyn.ny1.com/content/141415/fitness-program-helps-train-all-types-of-people?ap=1&MP4
WWTD !!
WWTD ? Answer : stretch that back out maybe even hit the foam roller… I mean that’s what I would do
Warm Up: 21/15/9 Pull Ups and Box Jumps – 7:13
2k Row = 9:34.4 !!!
Good Mornings = 95/105/115/125PR!!/130PR!!
Descending Ladder of: 10-1 Ring Push Up/Knees To Elbows = 7:33
My Paws 🙁
Great Day for me!! But G’s Louise my back is tight!! Probably could have gone heavier on the GM’s.
Hey, CrossFit 718 got a BIG Shout out on NY1 News!! check this out…
http://brooklyn.ny1.com/content/141415/fitness-program-helps-train-all-types-of-people?ap=1&MP4
WWTD !!
WWTD ? Answer : stretch that back out maybe even hit the foam roller… I mean that’s what I would do
Thanks for the shoutout, Darren! Great piece!
Thanks for the shoutout, Darren! Great piece!
Warm up – 21/15/9 BoxJump/Pull-ups – 5:56
Worked on the “new” box jump standards, it was a little awkward at first since I’ve gotten so used to popping off the box. The pull-ups felt so nasty, I even got another water blister to add to the collection haha. Nice couplet though!
Row 2K max effort – 7:46.3 That’s a 9 second PR. However, only to be undone by Cahill, who wasn’t going to allow me to get on the board in HIS A.M. class. HAHA He got me by a second! Great race!
Good Morning- 5/5/5/5/5
95/135/155/185/205(PR) old PR was 195. My goal wasn’t to PR, it just happened. Today the 185 felt light.
Descending Ladder of: 10-1 Ring Push Up/Knees To Elbows
8:43
P.S. I think I saw a “No Rep” on Cahill’s row 🙂
what does no Rep mean? I had funracing and needed to lay under the fan for a good 3 minutes after that Row. good times. knees to elbows I was rather week, Jacinto and Dan would be barkign at me for sure, but you can’t fck with the URG man. that was just plain close
Sounds Fun!
Yeah, it was great! I love the “smack talk” (keeping it PG) and competition at the box.
I’m sure I would have been no repped on a few of my knees-to-elbows too.
Goodtimes!
Row 2K max effort 7:45
Good Morning- 5/5/5/5/5 95/145/165/185/195- I don’t feel them yet but I know tomorrow I will be dying
Descending Ladder of: 10-1 Ring Push Up/Knees To Elbows- 7:54
I made the leaderboard in a 2 horse race, jason it was fun work this am. the warm up ws fun too 21-15-9 box jumps and pull ups- see you guys in a couple of weeks.Ciao
sorry 3 horse race. there were 3 guys there this morning. Chris is that your name, runs like a gazelle…. Iz is so much better with names sorry
Row 2K max effort 7:45
Good Morning- 5/5/5/5/5 95/145/165/185/195- I don’t feel them yet but I know tomorrow I will be dying
Descending Ladder of: 10-1 Ring Push Up/Knees To Elbows- 7:54
I made the leaderboard in a 2 horse race, jason it was fun work this am. the warm up ws fun too 21-15-9 box jumps and pull ups- see you guys in a couple of weeks.Ciao
sorry 3 horse race. there were 3 guys there this morning. Chris is that your name, runs like a gazelle…. Iz is so much better with names sorry
WU = 21-15-9 of hang power cleans at 95lbs and abmat situps.
Total 3:30
2000m row: 6:54.5 PR. Previous best was 6:57. Wanted to die after it! But was really psyched to finally PR my 2000m, since setting it last November.
Good mornings
95-135-155-165 stopped here. Previous PR was like 245, but after Monday i had to go light. Fun day !
Dan,
First Congrats on the PR under 7 is legit…. so with that being said…
Sorry to have to do this to you …… 6:43.5
Thats how we do it in Primetime whether its six o’clock at the box or 10:30 at night in my basement on a Concept 2 model B !
All in good fun, see you at the box
Elite. No doubt. Next year, you’re making it to regionals for sure. Beast Mode!
i love it crushed me by a full minute I have to practice I know I can do better even if it literally kills me. NIce job on the URG
WU = 21-15-9 of hang power cleans at 95lbs and abmat situps.
Total 3:30
2000m row: 6:54.5 PR. Previous best was 6:57. Wanted to die after it! But was really psyched to finally PR my 2000m, since setting it last November.
Good mornings
95-135-155-165 stopped here. Previous PR was like 245, but after Monday i had to go light. Fun day !
Dan,
First Congrats on the PR under 7 is legit…. so with that being said…
Sorry to have to do this to you …… 6:43.5
Thats how we do it in Primetime whether its six o’clock at the box or 10:30 at night in my basement on a Concept 2 model B !
All in good fun, see you at the box
i love it crushed me by a full minute I have to practice I know I can do better even if it literally kills me. NIce job on the URG
Great class at noon
WU 21/15/9 Pullups /Box jumps (20″)- about 5:45
2k Row 9:15
Good Mornings 91-105-115-115-125
Descending ladder 10-1 Ring Pushup – knees to elbows = 9:21
Need to work on rowing…very uncomfortable for some reason
I think it broke my soul a little.
Pull ups getting better… 15/ 9 were jumping pullups
knees to elbows were good, not 100% ROM but close
Killer on my calluses gotta get some gloves or grips I think
Still a little nauseous…but in a good way 🙂
21/15/9 RFT of:Box Jump 20″/Pull Up= 2:33
Row 2K= 8:03
Good Mornings= 5@95/145/195/215/235
Descending Ladder- K2E/Pull=3:47
Wow you flew thru those WoDs so freaking fast. 🙂 Fun to watch you in action.
Great job!!
Coach I need you in the 7’s bad….. forget that I am not as big as you guys shit…. more strokes per minute is the answer.
Your conditioning is there for sure.
Up that stroke rate !!
“thats what she said!”
21/15/9 RFT of:Box Jump 20″/Pull Up= 2:33
Row 2K= 8:03
Good Mornings= 5@95/145/195/215/235
Descending Ladder- K2E/Pull=3:47
Since I got in trouble today…. here goes nothing lol
2k Row – 8:57
21/15/9 – jumping pullups/box jumps (18″) – 6:06
Good morning 5/5/5/5/5 – 65/75/85/95/95
ladder – pushups (games style)/k2e – 5:54
welcome back Anna!
Word Up welcome back Anna… We have missed you around. BTW you look amazing!! Whatever your doing is working.
And I am calling everyone out… You should all be blogging daily. It’s important to me 🙂 If you can’t manage to blog, why don’t you at least like the post or Vote on those little stars… It’s all good, just as long as you contribute.
Come on Steve……
Since I got in trouble today…. here goes nothing lol
2k Row – 8:57
21/15/9 – jumping pullups/box jumps (18″) – 6:06
Good morning 5/5/5/5/5 – 65/75/85/95/95
ladder – pushups (games style)/k2e – 5:54
welcome back Anna!
Word Up welcome back Anna… We have missed you around. BTW you look amazing!! Whatever your doing is working.
And I am calling everyone out… You should all be blogging daily. It’s important to me 🙂 If you can’t manage to blog, why don’t you at least like the post or Vote on those little stars… It’s all good, just as long as you contribute.
Come on Steve……
working on alli…
Thanks Marina and Tammy!!! I really missed you guys! It was so nice to come back to CF718!!
here goes:
I ran 2 miles to the box today…
2K row: 9:16
21/15/9 pullups (band assisted – medium black) and 18″ box jumps : i don’t remember the time exactly but it was close to 6 minutes.
Good mornings: 65/75/85/95/105
ladder pushups gamestyle/knees to elbows 6:18
then I ran back home two miles! trying to get that cardio in to lose some pounds! (I’ve been running 4 miles almost every day)
Again, great to be back!
Thanks Marina and Tammy!!! I really missed you guys! It was so nice to come back to CF718!!
here goes:
I ran 2 miles to the box today…
2K row: 9:16
21/15/9 pullups (band assisted – medium black) and 18″ box jumps : i don’t remember the time exactly but it was close to 6 minutes.
Good mornings: 65/75/85/95/105
ladder pushups gamestyle/knees to elbows 6:18
then I ran back home two miles! trying to get that cardio in to lose some pounds! (I’ve been running 4 miles almost every day)
Again, great to be back!
OMG that workout looks like it was crazy. I have to head outta town until Monday, unexpectedly, even though I planned to be in the 5 PM class today. Keep it real 718 see you on the flipside. That workout woulda made me puke in my toe shoes.
OMG that workout looks like it was crazy. I have to head outta town until Monday, unexpectedly, even though I planned to be in the 5 PM class today. Keep it real 718 see you on the flipside. That workout woulda made me puke in my toe shoes.
2K Row. 7:42
21/15/9 pull up/ box jump 3:00 ish.
Good mornings 5/5/5/5/5
95,115,135,155,175
All of my pullups on the first two sets were unbroken 😉
And cleaned 190# yesterday!
One word
Results!