148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
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3 Rounds of: 30 seconds each- Jumping Jacks/Mountain Climbers/Flutter Kicks148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
Great stuff today
Warm Up – 3 Rds of 30 sec of Jumping Jacks / Mt Climbers / Flutter Kicks…Phew! Flutter Kicks ouch!
OHS – Warm Up – 5×45 / 5×65
Work 75×1 / 85×1 / 95×1 / 105×1 / 115×1 / 125×1 / 135F
For Time 20 Snatch (75#) / 30 Pistols / 40 C2B Pull Ups / 30 Pistols / 20 Snatch = 16:05
Double Unders – 20 / 15 / 10 / 5 / 10 – Unbroken… 15 / 20… all busted up. After 5 attempts at the last 20 unbroken, I just ran out of gas.
Cash Out w Coach Dan
3 RFT 1 Rope Climb / 25 KB Swing (20kg) / 30 abmat situp = 10:00 (about, I forget)
Confessions:
1-Trouble actually touching chest to bar after about 10 reps…grrr…
2- Must work on chalk cleaning technique 😉
Looking forward to 2 rest days!
Great job Rory!! Now I am not directing this comment at you personally, but since your brought up chalk cleaning…..
Listen all you guys who love to bathe in chalk, you NEED to clean up your nasty/ slimey/ Chalk hand prints from all over the floor and equipment. I am not your mommy and I like to see my box clean!!!!!!!! I am being serious.
Yesterday, I walked in to a white mess under the rings….. All you have to do is use a paper towel and some water, any little effort counts.
Thanks Tammy for the paper towel and water tip. I’ve tried the regular towels, but only had limited success.
Whew! What a day.
WU as Rx’d, unbroken.
OHS 1-1-1-1-1-1-1
85-95-105-115-125-135-145
Felt good, haven’t done OHS in forever!
DU’s: Did 35-25-35. Took about 1:30.
Didn’t have time for the metcon, so I did a 5 min AMRAP of 3 Chest to Bar pullups and 3 snatches @ 95#.
Got 4 rounds + 3 pullups. Snatches were HARD today. Need to get back to my regular old self.
After class I did a cash out WOD with Rory.
3 RFT of:
1 rope ascent
25 KB swings 24KG
30 abmat situps
Total: 6:18, all rounds unbroken.
Also, I just registered for a Trail 1/2 marathon on October 2nd.
http://www.painetopain.com/
Anyone who wants to do it with me is more than welcome! I think you’ll find your CrossFit skills will transfer quite nicely to a challenge like this!
Coach Dan
I want to congratulate Lillian today!!
She finished the basics this morning and her FgB score is pretty competitive!!!! Watch out now. Great job Lillian. Welcome to the team.
Now we got to get you a nick name for the box.
Congrats, Lillian!
Great job Lillian, you have been a pleasure to work with in the strength series as well.
Whats the score Tammy ?
1 mile run-7:15
DeadLift-5@45/1@135/225/295/315fx2/305/310fx2
Chest Press- 3@135/1@155/175/185/195pr/205* lil help from Tam
TGU- 1each @20kg/24/24/24/32/32
Nice job on the presses coach, I would love to add bench press into the strength series we just need three flat benches …. maybe the next equipment order. Let me know when your putting it in I need some bumpers for the Firehouse.
Great workout with the bench press
21. 15 . 9
Bodyweight Bench / Pullups
Got that from CF Football, its a killer.
The big boys on the bench get crushed with the pullups and the little pullup monsters get crushed with the bodyweight bench….. perfect.
I did the Crossfit Mom workout today – which was basically walking one mile. Rawr! 😉
Rock it!
Warm Up – 3rds JJ / MC / FK
OHS x 1 – 115 / 125 / 135 / 145 / 155 / 165(f) / 165
20/30/40/30/20 – 15:38
20/15/10/5/10/15/20 DU’s – Unbroken (under 2min)
Tough WOD tonight. Glad tomorrow is a rest day.
Had fun with this one today.
OHS – 135, 145, 150, 155, 160, 165, 170(PR!)
The Broken Ladder in 13:39. With real pistols! I finally got them! Don’t need a box, or ball, or band! I have never had pistols and am super psyched. Of course my leg is not perfectly straight, but I am all the way down and nothing touches! Definitely made the last 20 snatches crazy hard. My legs were shaking like a virgin on his prom night (or something like that).
Sorry Coach I got confused after my hand slipped on the bar at the end. I thought I was doing something wrong for a second when you were cheering me on. So close to beating Tom, but just couldn’t muster the energy to bust out those last reps in time.
DUs unbroken except the last 20. Got to 11 and started the 20 over again… and I cleaned my sweaty chalk marks (;
Nice job tonight Kurt. Almost got me on the Metcon….. you did smoke me on the DU’s, I have to give you that.
OHS
135, 155, 175, 195, 205, 225 PR
Metcon: 12:18, Real Pistols
DU’s – still working on them took me 9;30 to get this done. Discovered something that helped a lot…… I know this sounds weird but if I smile while doing DU’s I can get them unbroken. Don’t ask why.
Nice class tonight with Cory and Chrystie, wish Jose showed … wonder what happened to him, maybe it was a little hero cashout?
See you all next week
Not at all dude…. You will see me there tomorrow. Just got out of work and am heading home. Had to close shop up tonight. I know how you like to see me sweat!!!! Can’t wait to see what you come up with for an encore…………..
Sadly I have to work tonight buddy, I will see you next week.
How about getting a Gravatar for time …..
Lol. Sad you won’t be there, but I understand that there is a cat stranded on oak that may need your help! As for the gravatar, I don’t want to take your title as eye candy as well!!!! See you next week slim!