WOD 7/26/11
Front Squat– 1/1/1/1/1/1/1
15 min AMRAP of: 15 Ring Rows/30 Second L-Sit
New Strength Intensive
718 is introducing a new program for the month of August. Coach Tom is offering 6 classes that will be geared toward skill work on the major strength lifts. If you ever felt like you needed little accessory work, now is the time to sign up. This is a perfect program for our beginners and our Basics Graduates. This cycle will be strictly technique and the WOD will not be included in this hour.
You will need to pick up a Strength Series package 4 Classes for $40 and 6 for $50.
Dates and Times:
Wednesdays @ 7pm – 8/3 , 8/10 , 8/24
Thursdays @ 7pm – 8/4 , 8/11 , 8/25
Online sign ups are mandatory! If you do not register you will not be allowed in this class.
Post to comments today if this is something that interest you.
Heads Up…
** NEW 7am Classes on the schedule, starting Next Week
Love the skills series! Love the 7 am class idea! Yay!
going to try and make one of those strength classes next week, probably thurs. 8/11 and 8/25
Sign Up Guys
Spots are limited and they are already on the schedule!!
First day back since I pinched a nerve on Friday. Thumb and arm still tingly. 🙁
6 min AMRAP:
5 KB Thrusters / 10 KB Swings / 15 Goblet Squats
18# KB = 5 rounds + 4 thrusters
FRONT SQUATS:
65, 85, 95, 100, 100, 100, 105 (PR!)
On the first two 100s I went too shallow and then curved my back, respectively. The third was okay.
15 min AMRAP:
15 Ring Row / 30 sec L-sit = 7 rounds
I did the L-sits on the GHDs with bent knees. I highly recommend that for anyone needing to modify the movement. Watch out for Appa. 😉
Overall, the WOD didn’t seem to exacerbate the shoulder/nerve issues. Will continue to work on form.
P.S. Does anybody have recommendations for a good place to get a sports massage?
massage america! they have a location in union square, really great people. or you can get a thai massage for 28 bucks on 54th and eighth in bk!
Great to be back! Dud today’s front squats 1-1-1-1-1-1-1
135-165-185-195-205-215-225F
And yesterday’s Nicole:
30-20-15-15-15-14
Total of 109. A PR by 10 reps! Arms are now destroyed. 🙂
Came close sir. Welcome back.
Great workout today! By far one of my better one!!! Thanks to STEVE for giving me a pep talk b4 I started the squats…. Tom, Cory and ofcourse the HNIC Coach Iz for the vote of confidence. That’s good looking out fellas! Hasta mañana.
Hey Steve….
We know your watching 😛
NO REP!
http://pd.crossfit.com/games/video/CFG2011_Boz_Promo.mov
LOL!!! Awesome… No raspberry for YOU!
Front squats 135/165/185/195/205/215. Couldn’t quite get 225 but 215 is a PR
5 rounds of 15 pullup 30 sec L sit
Did 4 rounds of the warmup with 13kg kettle bell
I dedicated this workout to Coca’s quads.
6min AMRAP – 5 KB Snatch / 10 High Pull / 15 Goblet Squat
5 rds + 5 + 10 + 10
Front Squat
WU – 45 x 5 / 135 x 3
Work – 185 / 195 / 205 / 215 / 225 / 235 / 240 (PR)
15min AMRAP – Ring Row (feet on box) / L Sits 30 Sec
7rds + 7 Rows
Welcome back Sal. It was good seeing ya….
Nice job on the front squats, sir! Giving me something to shoot for! 🙂
Decided to attack clean and jerks. Hit my 1RM at 140, so working back into it after nightmare clean day.
Then, I tried out Arnie.
21 Turkish get-ups, left side
50 KB swings
21 KB OHS Right arm
50 KB swings
21 KB OHS left arm
50 KB swings
21 Turkish get-ups, right side
All with 25lb KB, because I did my math wrong! Didnt time it, but feel sufficiently beat up after the fact.
U gotta time and track every metric of every workout:)
Arnie is a crazy hard wod. Way to attack it.
Warm up- 6 min amrap of: 5 kb snatch/10- 2 arm high pull/ 15 Goblet Squats=4 rounds + 10 kb snatch/4 high pull (had to find my grips 3 minutes in, the bell shredded my hand)
FS- wu-10@45/5@95/3@135 WS-1@155/175/195/215/225fx2/220f
15 min amrap of: 15 ring row/30 second L sit=9 rounds+10
Fot time 200 DU’s=3:19 (87 unbroken)
Wow Coca! Welcome back Manimal:) Congrats: Cory/Tom/Charles/Tam/Jose
OG!
Hey Cory… Can you dedicate your next WoD to my fAvorite kicks please. The Blue ones 🙂
Welcome Back Sal… Now where’s Katie??
Warm Up – was cut off by a phone call…
Front Squat – 95/115/125/130PR/135PR/140F/135/140F
15 Min AmRaP- 7 rounds even.. Yikes this was so much harder than it looked.
Overall I like everyone’s numbers.. Especially Coca! You killed it today – I got the video !!!
Lol Steve shouts out to my son to go do his homework… Thank God for Summer vacations
Oh yeah.. Cash out 200DU’s – almost 7 min 🙁
How about a big 315lb Shoutout to my man JOSE Crushed the front squats. I feel like I was holding him back on the bar. I think you have at least another 20 lbs in you my friend.
Also welcome back Sal !
For those who don’t know Sal is one of Coach Iz’s original animals some might even say Manimal. Hope to see him consistently it will be good for the box. Definitely makes the team stronger.
Good wods tonight was able to do them even with the hole in my hand.
Warmup – 7 rounds 8 snatches
Front squats
135
185
205
225
245
265
275pr
AMRAP – 8 Rounds
The L-sits became hold your knees up anyway you can, need to work on these for sure.
KC
See you all in primetime on thursday
ps……. a vandal put a Crossfit718 sticker on my workout log its a damn good thing for him or HER, that the sticker isn’t crooked!
Warm up 4 sets and 5 snatches
1/1/1/1/1/1/1
started at 135 and went up to 215 to set my PR.
It’s easy setting PR’s when you don’t know your max ;). On the other hand, I threw my back out on a 185 lb back squat 2 years ago, so it felt nice to come out of it feeling strong.
WOD: 15 minute AMRAP 15plutl ups (no rings available) 30second Lsits.
Never done the L sits (And By L sits I mean, Knee sits 🙁 ) but it was pretty rough. Doing both the L Sits and the pulls on the pull up bar just fried my forearms so I ended up with 4 rounds, and 10 pull ups.
I tried to mix up my pullups, so I ended up doing about 20 of them strict and the rest kipping.
I probably will do an update and I still have some videos to re0i2we3v; the only problem is though with this channel I constantly have to try new workouts so any results may be slightly skewed bc I have to do other programs/DVDs