148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
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5 Minutes of Hip/Back/Calf Mobility148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
I forgot to renew my plan and instead of crashing the 6am class I did half a murph in the park. 33 minutes 1mile out- 50 0pull ups/100 push ups-150 air squats mile back. let the humidity Pass.
sunday 8 am there is a 10 mile run sponsored by jackrabbit. If anyone wants to go I would advise you to sign up. Me Chris terry and Slootsky are running. Anyone else?
I forgot to renew my plan and instead of crashing the 6am class I did half a murph in the park. 33 minutes 1mile out- 50 0pull ups/100 push ups-150 air squats mile back. let the humidity Pass.
sunday 8 am there is a 10 mile run sponsored by jackrabbit. If anyone wants to go I would advise you to sign up. Me Chris terry and Slootsky are running. Anyone else?
Warm Up- 200M Run/40 Hollow Rocks (4 Minute Cap) – We all accidentally ran 400m, so not sure about my time.
Axle DeadLift- 3/3/3/3/3 @ 80% of Neutral Grip 1Rm from 8/5/12 or use first two sets to determine appropriate load (20 Minute Cap) – 115/185/185/195/205 (last one was kind of ugly)
Power Clean- 10 Minutes to Establish Heavy Single – Worked up to 185. I need to work on my form with these.
10 Minute AMRAP of: 5 Power Clean @70% from above/10 Towel Pull Ups – 1 RD @ 125 + 1 trip to the ER + 7 stitches in the shin from banging into the j-hook on the rack.
Travis, thanks for wrapping me up – the ER people were impressed!
Whoa – sorry to hear, that doesnt sound fun. Did you get a tetanus shot?
Yeah, they tetanussed me up. But they did it at the same time someone was stitching me…pretty efficient!
Did it mess up any tattoos????!!
get well soon SICO 🙂
Warm Up- 200M Run/40 Hollow Rocks (4 Minute Cap) – 1:38
Axle DeadLift- 3/3/3/3/3 @ 80% of Neutral Grip 85/135/135/135/135. This was tough to grip neutral – the last 2 sets were done with reverse grip.
Power Clean- 10 Minutes to Establish Heavy Single – 95/125/125/125. Should’ve gone heavier, but I wasn’t feeling it today.
10 Minute AMRAP of: 5 Power Clean @70% from above/10 Towel Pull Ups – 5 full rounds and 3 power cleans @ 95 lbs.
400M S.B. Run @40lbs=1:48
Snatch- 2@100/115/135/150/150
Split Jerk- 2@120/140/160/180/180
Front Squat- 2@145/165/190/215/215
Clean Pull- 2@195/205/215/215
21/15/9 RFT of: KBS @53kg/AbMat Sit Ups/Pull Ups=4:49
Snatch Balance: 2 x 2 @ 115#, 1 @ 115, 1 @ 115. Have to work on these was having directional issues.
Snatch: 3 reps x 2 sets @ 135#
Jerk: 3 x 3 @ 190# (felt good)
P. Clean: 2 reps x 3 sets @ 185#
Deadlift: 1 @ 325 (failed at 345)
Nice to be back at the box today, Boston was amazing! Ancestral Health Symposium was incredible. Happy to talk with people if they have any questions about nutrition, or if there is something that you don’t quite understand.
I also PR’d my 5km run in Boston, hitting 22:57. In 90 degree heat. This CrossFit stuff really works. 🙂
Today:
Snatch 2-2-2-2
115-125-130-130
Strict Press (shoulder rehab) 5×5
75
Front Squat 2-2-2-2
185-205-220-220(PR for 2)
Power Clean 2-2
155-185
Clean Pull 2-2
195-195
21-15-9
KB swings 2pood
ghd situps
pullups
Total: 6:11, all swings and situps unbroken, broke up the pullups once per round.
Great job for the nooners today! Saw some great movements and everyone was pushing themselves. Love it!
Coach Dan