WOD 7/29/13
5 Minutes of Over Head/Hip/Back/Shoulder Mobility
A- 5 Minute AMRAP of: 7 Max Height WallBall (20/14)/5 Burpee/3 Reverse WallWalk
B- Clean (full squat)- 3/3 @55% + 4/3@70% + 2/2 @ 80% + 1/1 @ 90% of Sq Cl from 7/1/13
C- 9 Minute AMRAP of: 1-2 Strict Ring Muscle Up/4 Strict HSPU/2 Squat Clean Thruster (135/95)
*D- Tabata- Lateral Ball Slam (20/15)*= If time permits.
Nice WOD. I can’t wait.
Dear Coaches Iz and Tammy,
Today is my last WOD at CF718 before I move out of the city, and I wanted to leave you two a bit of a public thank-you for the last year. I’ve now crossfitted for nearly four years, as a member at several boxes and visiting many more across the country. And having seen a lot of trainers and done a lot of WODs, it’s pretty clear to me that even within the awesomeness that is CF, you two have created something pretty special. Coach Iz, your programming has jumped my fitness up to a totally new level. The number of PRs I’ve hit and new skills I’ve finally been able to do after years of effort are due to your program that really does develop all-around strong bodies. On top of that, you two have promoted such a welcoming, fun, and caring culture for everyone, no matter who they are or what their fitness level. CF718 has been a really wonderful part of my daily life this year.
So thank you, both of you, for what you’ve done and what you continue to build in Brooklyn. And to all my gym buddies, thanks for the push and for making really hard things really f*ing fun. I love you tons.
Already looking forward to drop-in visitor WODs in the near future.
So much love,
Katie S
Im really going to miss you Katie 🙂
It truly has been a pleasure watching your progress over the last year and change. Your leaving us but I hope that you take a tiny part of CF718 wherever you may travel. I also hope that you will visit, write, email, instagram, Facebook or something, often. Keep us up to date about your progress and copy and paste your WOD’s here as well (i will evaluate your performance) Lol 🙂
God Speed Kiddo, wherever you end up is going to be better off for it!
KATIE I DIDNT GET TO SAY GOODBYE
I appreciate all of our conversations, you personally have been a major part of me devoloping as a coach. Always asked important questions keeping me on my toes. You were easy to coach and fun to wod with. You have been arounds so long and I’m really going to miss you buddy.
Please drop in always and continue to let’s us know about your milestones here on the blog.
You will always be a part of the 718 family – now do work 😉
TamBot
A- 5 Minute AMRAP of: 7 Max Height WallBall (20/14)/5 Burpee/3 Reverse WallWalk
3 rounds even
First time doing reverse wall walks, felt awkward. Need to learn how to do these without overextending my lumbar spine.
B- Clean (full squat)- 3/3 @55% + 4/3@70% + 2/2 @ 80% + 1/1 @ 90% of Sq Cl from 7/1/13
75/95/105/120 – Don’t really have a max full squat clean so based it on my max power clean
C- 9 Minute AMRAP of: 1-2 Strict Ring Muscle Up/4 Strict HSPU/2 Squat Clean Thruster (135/95)
4rds + 2 + 2
– assisted ring MUs
– Starting round 2, HSPUs were to a 45# plate
– 95# squat clean thrusters, these felt heavy after everything else and slowed me way down
D- Tabata- Lateral Ball Slam (20/15)*= If time permits.
– didn’t count em :\
5 min AMRAP of
5 BURPEE tuck jump
1 reverse wall walk
10 wall bal
Hang snatch
2*3 reps @135 (69%)
3reps @145(75%)
2 reps @145 f 3rd rep
Clean and split jerk
5*2 reps @82%(185)
6 min AMRAP of
2 strict muscle up
4 HSPU 45lb plate deficit
2 thrusters @135
3 rounds 4 HSPU
(Thrusters felt light after all those clean and jerks)
A- WU- 7 WallBall max height/5 Burpee/3 Reverse Wall Walk (these suck balls)=3+7+5 (could have finished the round but decided not too :p)
B- Squat Clean- 3@125/125 + 4/3@160 + 2/2@185 + 1/1@205
C- Oly Squat- WU- 4@45/135/185/215 + WS- 4/4/4/4/4/4/4/4 @230 (felt really light today)
5 min AMRAP: 5 Burpee tuck jump/1 reverse wall walk/10 wall ball – 4rds + 4
Hang snatch – 5 x 3reps @ 115#
Clean and Split Jerk: 5 x 2 reps @80%(165)
6 min AMRAP: 2 strict muscle up/4 HSPU 45lb plate deficit/2 Sq Cln Thrusters @135 – 3 rds
I didn’t wod again today 🙁