148 26th Street
Brooklyn, New York 11232
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3 RFT of: 200M Run/25 Kettlebell Swings (24/16kg)/ 25 Pull Up148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
3 RFT of: 200M Run/25 Kettlebell Swings (24/16kg)/ 25 Pull Up 15:56
Press- 3/3/3/3/3 @ 80% 1RM= 115#
3 Rounds of: 1 min Max Effort- GHD Sit UP/Air Squat/Ring Dip; 60 seconds rest between rounds we never too the rest between rounds. i got 132 reps as RXed.
I was surprised how much the KB swings hurt me this am, usually I haven’t any issues with them. I need to work harder to get my times down, more unbroken pull ups before letting go. My grip was tired from the KB swings I think that was a big part of it. Good workout this am. Hump day people its all downhill after today.
KBS and pull ups together in a WOD will tax your grip like nothing else… well, hanging cleans, KBS, and pull ups.
Had a blast today.
3 RFT of 200m run, 25 kb swings @ 1.5 pood, 25 pullups
Total: 12:28
Wanted a lot lower than that, but my hands are still destroyed from last week’s Nicole, so my pullups were brutal.
Press 3-3-3-3-3 @ 65lbs. Light, but I want to start to strengthen this freaking shoulder…
I did the 3 rounds of 1 min ghd situps 1min air squats, but no dips. Ended up with 154 reps after three rounds of each of those two movements.
After class (the nooners KILLED it today), I did some of yesterday’s WOD too.
Sumo deadlift 3-3-3
Did all sets at 315#
SDHP 3-3-3
Did these at 95#
Feeling good now!
Coach Dan
Nice weight on the Sumo’s Dan.
Thanks dude. Wanted to go a bit heavier, but was a little beat from everything else. No rush though, next time! Nice weight on yours too, btw.
I like how the reporter looked into CrossFit via Wikipedia, but did not look at the CrossFit website…
http://www.icenews.is/index.php/2011/08/03/icelandic-president-congratulates-worlds-fittest-woman/
200m Run / 25 KB Swing @ 20kg / 25 Pull Up = 14:56
Press 3/3/3/3/3 @ 75#
3 Rds of 1 min max effort GHD Sit Up / Air Squat / Ring Dip = 152
After this Wod I went home and took an hour nap. Maybe still a little jet lagged, but having trouble maintaining high energy level throughout the hour. My nutrition has been better for a few months now, but I think I need to take a closer look at properly fueling for this kind of exertion.
Thanks to Coach Dan and Coach Iz for pushing us through that last round of Pull Ups. “GET UP ON THAT BAR RIGHT NOW”! Awesome.
Shout Out to James and Aaron for frikkin killing it today.
Found this last night…
http://library.crossfit.com/free/pdf/CFJ_Games2011Day2_Beers.pdf
too funny! might have to click on download free pdf on the right hand side
Fav quote: “We’ll remember that for next year— CrossFitters like sausages.”
Favorite Quote:
Friend replies: “No shit, dude. I’ve never seen hotter asses in my life. We should start this CrossFit shit.”
Awesome, great find Marina
Nice Fun Wod tonight
3RFT
200m/ 25 – 2 pood swings/ 25 pullups
10:52
Strict Press @ 80% 135 x 3 x 5sets
Triplet : 298 total reps. No time to write the individual breakdowns, you got to keep moving.
Looking forward to tomorrows strength intensive class we will really be working on some of our more common faults and cleaning up our movements.
See you all in Primetime
Nice job L-Train on getting her first Double Under… now lets hit it hard for the month of August!! So far its L-Train and Rosie who have committed to a month of skill work, anyone else want to join us ?
Another good one tonight.
3RFT – 200 Run / 25 KBS @ 24kg / 25 Pull Ups
10:42
Strict Press @ 80% 1RM x 3reps x 5 sets
Set 1 & 2 – 115 lbs
Then Tom explained to me this wasn’t enough weight.
Sets 3,4 & 5 – 120 lbs
Triplet – 273
It was off by about five pounds buddy, those first two sets were cake for you.
Nice work on the metcon you got the fastest time, and that’s what counts for the leaderboard.