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5 Minutes of Back/Hip/Calf Mobility148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
245 is the new 225?
245 is the new 225?
Update from Germany. I’m in a box, not the one Sigrid recommended (that one cost more than my rent) but a good one anyhow. I’m making 718 proud. People call me Darriel on Mondays & Coach Iz on wednesdays, Rory on Fridays, Beastmode all day. I’m Paleo & not drinking & these strange square shaped boxes are growing where my beer gut once was. That beard equity video got all these kool-aid drinkers growing beards so I’m keeping mine cut short. People keep asking if I’m Canadian, I guess Dan’s nooners rubbed off on me. Being out here is a huge opportunity for me & I’m focused on making the most of it. I check the blog from time to time Im happy to see you all going strong. I miss you folks & will post Deutschland updates in the future. Y’all will be the first to hear when I get my ring muscle-ups. speaking of, Tam-bot 3000, did you get your b-day muscle ups?
You left your journal behind. I stored it for you let me know if you want me to mail it to you or just hold on to it.?:)
Also no one screams anymore and its really quite, we miss you homie. Hope your having a blast and Wednesdays are my favorite day of the week! lol
By the way whats the name of your new box?
haha! I hear rumblings from these folk that my screams are a bit loud, they aint used to this. my box is called Crossfit Werk. http://www.crossfitwerk.de/
I’m going to the Oly Lift class today.
I cant believe I forgot to pick up a new 718 t-shirt, I gotta represent out here. (cough cough, hint hint)
No 718 T-shirt equals no rep. Rep 718 or No rep!
DO WERK SON!
No Muscle Ups yet, but I hear I look like you when I try. One elbow Up one down 🙂
Did you see all the amazing comments people wrote to you when you left?!! http://crossfit718.com/2012/08/05/wod-8612/#comments
Your starting the week right. Lol. Crush them out there.
We miss you dude! Represent over there. Make us proud! And send us a video when that muscle-up happens!
WODded for the first time in almost 8 days. I feel like shit right now.
Warm Up – 500m 2:12
DeadLift 3/3/3/3/3 – 145/165/185/195PR/205PR
5RFT – 13:29 RX’ed I was working sets of 4/3/3 on my DL… Nice stragity.
HOLY DEADLIFT PR!
and AMAZING job on RX’ing that metcon! xo
Row 500M – 1:48
DeadLift- 1/1/1 – 315/345/365 (F) – This would’ve been a 15lb PR, but it felt like I was trying to lift a car. Not today!
5 RFT of: 10 DeadLift (245/165)/50 Double Unders (20 Minute Cap) – 19:40 Rx (actually did the first 2 rounds at 255 before I realized my math sucked). This was a difficult one.
Row 500M: 1:51
DeadLift 1/1/1 (Max Effort/12 Minute Cap): 135/225/275 (really fatigued today from 10 mile yesterday and lack of sleep last 2 nights)
5 RFT of: 10 DeadLift (245/165)/50 Double Under’s (20 Minute Cap): 18:20 @ 135 lbs. See above – very weak. Not happy about the low weight, but glad i still got a good workout.
500M Row @ 24SPM=1:47.9
Snatch- WU-2@45/95 WS-2@107/123/140/1@150
Jerk- 2@135/150/170
Pause Front Squat- 2@150(5 second hold @ the bottom)/175(5 second hold)/200(3 second hold)
Clean Pull- 2@190/200/215
3 RFT of: 20 Hollow Rock/30 SuperMan Hollow/15 Box Jumps 32″=6:33
500m row = 1:45
Snatch 2-2-2
115-125-135
Front Squat 2-2-2
175-195-205
Clean Pull 2-2-2
195-205-205
Every once in a while, a metcon gets prescribed that is right up my wheelhouse. Today is one of those days.
5 RFT of 10 deadlift @ 245lbs + 50 DU
Total = 7:00Rx
First two rounds were done in under a minute each, then I slowed a bit. With the exception of my rope hitting the rings twice (argh!), all DU were unbroken. The first two rounds of deads were unbroken, and then I broke them up 5+5, with one breath in between. Hardly any rest. After the first two rounds, I had a sub-5 min time in my head, but obviously I couldn’t keep THAT pace up. That being said, I’m psyched with my time. Iz still doesn’t believe that I did all five rounds. He thinks I did four. I’d do it again, but my back hates me now. I’ll do it again soon. Promise. AND, I’ll video it so there is no doubt!
Coach Dan
Wow. That’s no joke!
Nice coach! Wheelhouse Elite!
Would have loved to try this one, but I got a grumpy lower back right now. 245 is just too burly.
Sqt 5 x5 @ 245#
Press 3 reps x 5 sets @ 125#
P. Snatch 3 x 3 @ 135#
Overhead SQt 2/1 @ 165#
Jerk 2/2/1 @ 195#
Clean 2 @ 185, 1 @ 195, 2 @ 185
Going to start with main site until military/civilian combine and sit on the power/Olympic lifting.
I think I bruised my palm on my overhead sqts… (;
Warm Up – 3rds 15 double under / 7 K2E / 10 Mountain Climber
500m Row – 1:48.6
This was my first dead lift wod since getting injured so I went light on the max effort – 205/255/285
I also scaled the weight for the metcon as I didn’t think I was ready for 245 x 50. I did however do the USA Rx’ed amount of rounds – 5. Double unders felt smooth – 1 trip up.
5 RFT @ 225 – 8:45
Nice job dude. Once you’re back in the full swing of things, everyone had better watch out! Elite.