148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
800m Run @ 75%148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
Slootsky and I are in for the Paine to Pain Trail 1/2 marathon… Are you?!???!?!?!?!?
I will consider it.
Heading to the Cape that weekend, but looks awesome.
and affordable.
Dang! I’ve wanted to try working on muscle ups, so I’m sad to miss this. But! I’m officially cleared to start working out again tomorrow! See you guys at 7pm!
Short but sweet workout today
1000m row warmup, not max effort: 3:46
Deadlift:
Warmup
135×5
225×3
315×3
Work 1-1-1-1-1
335-355-365-385-405
It was ugly, but felt better than last time I got it up! Good first three days back!
800 meter run – 2:57 [ 96.6% effort (; ]
Muscle Ups (kipping with full turnout – 30 seconds rest between sets)
3 – (3 unbroken) 3 – (1 + 2 unbroken) 3 – (2 unbroken + 1) 3 – (2 + 1), 3 – (2 + 1), etc… for 10 rounds.
Time = 13:30 (pr!)
Wanted to do 10 rounds so that I could get a total of 30. 30 Muscle Ups for Time is a classic WOD. I have never been able to do it Rx’d. So… PR!
HSPU -> Did these with the parallette bars down to one ambat. Full ROM with ears passing below the bar. Had to kip for a majority of these. No failures.
200 lunges -> 5:49 (these were tough after the pistols yesterday)
Last WOD until the certification this week! Should be a great time. Tammy, Jess and I will represent 718 with pride!
Kurt, make sure you rest the day before maybe even two days. The staff usually runs the class through Fran as the workout on the first day, lets get a PR !
Good Luck
I am so freaking nervous!! Mostly of actually Coaching all of you guys!
Yikes, Fran here I come, Rxed I hope!!
Two days and lots of stretching… maybe some push ups.
I found this Spreadsheet that Crossfit Seattle came up with. Basically it gives us a scale that we can use to determine what an athletes skill level is.
I like to use it to determine where my weaknesses are and to track my progress. It feels good and reassures us that our programming is working when we can progress up a level.
The scale is also helpful to determine our imbalances (ex. if you could deadlift 2 1/2 times your bodyweight but could only run a 2:04 400m this would be a classic example of a strength/speed imbalance)
As a personal example the last time I did pistols was in June and I had to scale them to the rolling version, yesterday I did them all the legit way.
This is a testament to Coach Iz’s programming…. its working !
The spreadsheet can be found at the link below….. I suggest printing it out and keeping a copy with your journal.
http://crossfitseattle.com/wordpress/wp-content/uploads/2011/04/Skill-Levels-poster.pdf
Thanks T. I like this sheet. Interesting way of looking at where we are in many of the individual skills.
800M Run-3:21PR
Muscle Up- 3/3/3/3/3/3/3/3
HSPU every 30 seconds for 12 minutes (kipped after 9min;18 reps)
200 Walking Lunges-5:56
cash out-21/15/9- Power Clean @115/Double Unders=4:22
Hey guys, thanks for all the Well Wishes last night. I was under the weather, but i am back on my feet !!
Warm up – 1000m Row @ 24SPM – 4:17
Ring Dips/ Ring Pull Ups – 3/3/3/3/3/3/3/3
HSPU every 30 seconds for 12 minutes
Walking Lunges – 6:26
Cash Out – 21/15/9 – Power Clean @ 65 & DU’s – 5:14!!
Man o Man WODding with Iz is so Rough….
-You Cant Talk or Breath,
-g-d forbid you grunt or squeal!!
-Dont dare ask him to check your form, he would send me to take a class..
-No Cheer leading or watching , eyes in front at all times!!!
I heart you babe, B-Ez… You werent too bad today 😉 LOL
I PR’ed on my DU’s today by 15!!! I am now up to 56 unbroken 🙂
You go girl 🙂
dude… best part of the workout: tammy and iz getting a kitty for the Box… lunges are way more fun when capturing a kitty is involved 🙂