148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
10 Minutes Hip/Shoulder Mobility148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
Warm up
3 rounds of
10 sqt
10 ghd sit ups
10 hip extension
10 ring dips
10 pull ups
Lever practice. Almost got the back lever.
10 minute amrap
3 hand stand push ups
5 ring pull ups
7 kb swing 70lb
9 rounds
We found a pair of dried up sweaty underwear hanging on the Plate tree ?!!!?!?!!
WTF.
I dare you to come get them.
Ha! That’s a first (I hope they are not mine)!
swim 1/2 mile/ run 5 miles.
then did a little bit of todays WOD . I got 37 unbroken doubles on way to doing these 3 sets of 50. all sub 1 minute. It felt good. I did 20 airsquats in between doubles.
back squats and jerka t 135. kept the reps light and fast as I am trying to lay off weights for a few weeks. ( can’t help myself, I really miss the programming)
July 8th NYC tri, anyone else from the box doing this? Dan?
Nice work
I would love to try a Sprint Tri, but first I would need to acquire a proper road bike. Or I could just do 20k on my single speed. Need some swimming practice too. But maybe i could just muscle through.
single speed would suck after about 10 miles. I bought a tri bike and am regretting it a little bit, I’d rather have a more comfortable road bike that is more practicle for everyday riding.
the red hook pool (olympic size, with half set up for swimming laps) opens, along with all nyc pools, on the 28th. it’s a nice one and totally free. here are the deets:
http://www.nycgovparks.org/parks/redhookpark/facilities/pools
gotta bring a lock for your locker but that’s pretty much it.
closes in the afternoon from 3-4 for cleaning.
almost exactly 2 miles from the box, if you follow this route
http://www.mappedometer.com/?maproute=718
3 Rounds of: 50 Double Unders (3 min Cap per round);1 min rest between rounds – I did good here
Jerk – 3/3/3 @ 65/75/85% 1rm – 3@100 / 3@115 / 3@130
12/9/6/3 RFT of: Jerk (155/105)/Ring Dip – 11:02 at 105 lbs
Sqt: 5 reps x 3 sets @ 255# (finally)
Did ‘Strict Lynn’
5 Rounds
Max Reps Body weight @ 160# Bench,
Max Reps Pull Ups (strict)
5/10, 5/10, 5/8, 5/8, 4/8
3 Rounds of 50 DU
Split Jerk- 105/ 125/ 145/
12/9/6/3 RFT- 16:15 @ 145 lbs
I know its only 10 lbs but 155 would have been too much
Kipping ring Dips
These were the first DUs I’d done since stopping early in my pregnancy. In other words, it’s been 8 months since I’ve done them. I had a little trouble with my cartilage pain (sustained in labour) but I found that if I kept my feet together, then the cartilage didn’t hurt. The first round I did three singles then a double. The second two rounds I tried doing two singles and a double. It was much harder than I’d anticipated but I’m happy to have tried them again!
3 rounds of 2mins of DUs: 24/21/20
For the jerks I practiced push jerks because the split jerks hurt because of my ligaments (from labour). My 1RM is 85 from March. I’m sure that I’ve gone down a little from being off for ten weeks, but it felt doable.
3×45, 3×60, 3×70
12/9/6/3 of push jerks & ring dips = 6:48
I did the first 12 with 55# but when stated the second set I felt like my arms were going to give out, so I removed the plates and just push jerked 45#. I used the green band on the ring dips but I made sure to lock out at the top and get the full range of motion in.
Fun WOD!
P.S. I did a reverse sprint tri in 2009. I trained and raced with a used craigslist mountain bike frame with road tires. I practiced the swim once. I wasn’t competitively but I had a blast!
Warm Up
3 Rds of 50 DU’s – 28s UB/31s UB/30s – havent done these in a while.
Split Jerk – 3/3/3 @ 65/75/85lbs
12/9/6/3 – Jerks/ Ring Dips – 6:30 @ 75
Man I stink at those Ring Dips still. 🙁
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