148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
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148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
3:32 on the row. I didn’t stretch properly or warm up, I think I could have gone at least 10 seconds faster. Pistols were not easy I need practice, It is hard to sttay down on the heal, I had to hold on to get these done properly. I worked witha partner on the Squats, I forgot your name but the kid is a beast. we should have worked witha little more weigh but we were on the free standing racks that are sketchy at best particularly with the higher weights. did it at 235# we could hve easily worked at 255 if not 265, now we know. We were both unsure what the 6th and 7th and 10th rep might feel like. Good times this morning I needed a good cash out though Iz. worked on a few HSPU and I need to try and get a muscle up before the end of sept.
Finish early and you get a cookie 😉
Arrive on time to get a proper warm up>
3:36 on the row. So close. I really think I could have pushed myself a bit more to get there, but I was so minded.
155 on the squats. I should have pushed myself higher. 90% should have been 185-190 but I felt weak.
The pistols were interesting. I’m a righty, yet I couldn’t keep balance on the right foot.
I took a month off of eating Paleo to see what it was like on more carbs. My strength increased along with my gut. Now that I’m back, I’m finding my strength decreased and while I can push myself more endurance wise, I’m ready to collapse after. Any suggestions would be great.
you guys got another plug with this self deffense stuff. http://bradlander.com/blog/2011/09/10/safety-in-our-community
Fun one today.
1000m Row: 3:16 PR by 10 seconds. Been a while since I did a 1000m time trial. Felt good.
Press 5-5-5-5-5 sets across @ 75#
One overhead squat per minute for 10 minutes = 105#. Went light and really focused on form, I felt really strong on these.
One Bench Press per minute for 10 minutes = 165#. Got hard at the end, but I’m glad I went this heavy.
Five strict pullups per minute for 10 minutes. Got hard at the end as well. Alternated each set between pronated and supinated grips.
One pistol per leg each 30 seconds for 10 minutes = did these with a 8kg KB as a counter balance.
Oh, we also did three sets of 15 slow abmat situps to start the class today. Those can get hard fast!
Coach Dan
Nice time on the row dan !
I have noticed that there is a lot of straying from the posted WOD, I love the extra credit that you guys put in. It is like getting a 110 on an exam in elementary school. Good work though, keep pushing the envelope. I would like to make an evening class once in a while so that I don’t have to bolt off to work lickity split at 7 am. I was done with the rxed WOD this morning and I stretched for a little while but I felt like I wanted a just a little more. I suppose I better be careful what I ask for.
Cahill,
I’m straying this month because I’m trying to gain 20 lbs and put on extra muscle, as a kind of experiment. . I’m drinking a gallon of milk a day, and I need to really increase the strength wods that I do this month. I try and do as much of our stuff as I can, but this month is an experiment for me. As long as you’re doing the programmed wods and you’re getting in your mobility work everyday, you’ll be money.
If you felt you could have done the squat wod today at 265#, you’re doing JUST fine, because there’s no way I can do it at that weight. Elite!
Coach Dan
well I shouldn’t count my chickens before they hatch. a gallon of milk a day? Grass fed cows I hope. I would need a lot of almond butter on bannanas to drink that much milk, or a few sleeves of Oreo’s. that is serious milk consumption are you single handidly trying to save the dairy farmers hurt by Irene? All jokes aside it is good to see the extra work that people are putting in. it is encouraging, makes me want to do a little more.
Dan never ever does the wods as prescribed 🙂 Or Kurt for that matter and even I on occasion switch it up. Especially when I get headaches. If you want to put in extra time come in a little early stay a little late whenever possible.
Been hitting a few hero wods for fun lately, but I am trying to learn how to program and experiment on myself. I’ve never tried it and it is not easy. When I was on my own I almost always did the main site WODs. I occasionally came up with some of my own WODs, but never actually programmed out a week or month or whatever.
Right now trying to experiment with a strength based CrossFit series using Rippetoe’s suggestions. Feel like my weight numbers need to keep up with the weird handstand push ups and muscle ups I can do. BUT I want to continue to grow with those too.
Deadlift: Warmup Sets + 1×5 @ 275#
Back Squats: Warmup Sets + 5×5 @ 205# (depth issues on 2 out of 5 reps on last set)
Shoulder Press: Warmup Sets + 6×3 @ 105#
Quick Metcon: 21-15-9 KBS @ 1 pood/wall balls @ 20# -> 3:19
you want to look like Rip. drink a gallon of milk a day, it will slow you down and get you looking fat.
That’s just Dan…
1K Row = 4:37 🙁 + 50 Burpees
Back Squat = warm up 95×3/125×3/135×1
1 on the minute for 10 minutes = @ 120lbs last round I did 4 Squats for extra credit 🙂
And a lot of assissted Pistols….
See you at the rally tonight 8pm.. Prospect ave & 4th R Train Station
http://www.facebook.com/event.php?eid=169865573091757#!/event.php?eid=169865573091757
1k Row=3:36.1 (1 second off of my pr)
Squat 1 on the minute every minute for 10 minutes-
WU-5@45/135;3@185;1@235/255×10;60 seconds rest between rounds.(255=aprox.90% of 285lbs=my 1RM)
1 Pistol on the minute for 10 minutes= RX’d for 1st 6 rounds then 5 rounds of OverHead Pistols @ 15lbs.
Felt redonculously strong today? Could have went heavier on squats and OH Pistols! Next Time!!
PS Happy Birthday TO: AAron Hans(masters division 🙂 )/Jon Rosen/Lillian Betancourt and everyone else who I may have missed.
Warm Up – 3 Rounds of 15 Slow Sit Ups
1K Row = 3:50 (+40 Burpees) I guess that beats 42 burpees…
1 Back Squat every min for 10 min @ 185
1 Pistol each leg every 30 sec for 10 min with kettle bell counter balance
Did better on the pistols than I thought I was capable. My left leg is definitely more stable than my right so I gotta work on that.
See you saturday at 11!
promptness has never been my specialty, unless its the ice cream man coming down the block. Getting there early is necessary
1KM Row – 3:31.1 (9sec PR)
Warm Up Squats
5@45 / 1@135/205/235/265/285 (Accidental 20# PR)
1 Squat/min for 10 min @ 255
1 Pistol each every 30 seconds for 10 minutes (First time totally unassisted)
Nice job on the pistols today
Thanks coach 😉
and the girls never had a chance……………….
1k Row – 4:04 + 34 burpees (PR’d by 15 seconds)
Squats – @75 -back been hurting so i worked on form 🙁
Pistols – band assisted
Crossfit Games tonight @8pm on ESPN2!!!
Thanks Coach Tammyli, awesome workout tonight!
I blew the rowing, thought it was the warm-up! Yes, I half-ass the warm-ups! Hehehe 🙂
36 penalty burpees, ugh!!!!!!!
Squats-started with 185lbs, ended with 200lbs! (trying to find 90%)
My pistols were down right pitiful and very much assisted.
Thanks for the B-day wish Coach! The big 4-0 isn’t feeling so bad these days, thanks to CrossFit 718 and all the wonderful folks I’ve met there! Margaret and Suazo, I absolutely love you both!
Awesome squat numbers and happy birthday!
1k Row in 4:00 so 30 burpees for me. That was a serious workout for me, my heartrate was through the freaking roof!
Squats @ 150, could’ve gone heavier but was unsure when I started.
Pistol- 1ea. every 30 seconds for 10 minutes – held onto the bar or rings. These felt much better than last time we worked on them for me.
Thanks for a great class Iz!
Row – 3:11
Squats at 275 all ten rounds
Pistols all ten rounds
Pullups for fun
21 butterfly
21 ”
15 c to b
15 ”
Looking forward to seeing everyone for fgb ! Rest up let’s beat our personal bests for this WOD.
I just realized that I forgot to blog this WOD! Here goes…
1K Row = 4:15 (PR by 39 seconds!)
Even though I’m supposed to go easy, I wanted to do my best on the row so I blasted through the first 400 m keeping my pace at 1:55, then I failed, crashed and fell to a 2:15 pace. Ugh.
I only did 15 of my 45 burpees.
Squats = 1 rep every min, for 10 min (total 11) @ 95#
I warmed up with 45×3, 65×1, 85×1, and 95×1. My current 1RM is 105# so I felt okay with 95#. Heart rate stayed about 140.
Pistols.
I did one each every 30 seconds for the first 3 minutes, assisted with the pole and on a 12″ box. But my heart rate climbed up to 160 so for the last 7 minutes I did just one each every minute on the minute.
Thanks Coach Dan for keeping an eye on me!
(10 weeks!)