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
Warm Up- 3 RFT- 25/20/15 du’s, sit ups ball slams 7:45 i think
Weighted Pull Up- 1/1/1/1/1/1/1; 60 Seconds rest between efforts I managed to save the jewels from the swinginig KB. used at 16 KG kb and managed to get the work in.
30/20/10 RFT of: Pull Ups/Push Ups/Over Head Lunge (45/25) {60 reps per leg}- 12:45 I didn’t write thes times down but I think this is what they were, regardless holding the plate overhead was incredibly challenging. I felt good with the Pullups and push ups. FGB tomorrow I am looking forward .
So today I worked on finding how light I could go on the band-assisted pull-ups before I couldn’t do one. Turns out, I can go lighter than I thought! Yay!
I warmed up on the pull-ups with:
Black Medium x3
Green Band x3
Black Medium Band x3
These bands are the same “weight” but because the black bands are older, they are slightly “harder”.
Then I did the 1/1/1/1/1/1/1 workout with the blue band.
I was very happy with that. I had tried it with the tiny pink band but I couldn’t do it.
…
30/20/10 RFT of: Pull-ups, Push-ups, OH Lunges w/ 25#
I did the first 10 pull-ups with the Medium Black band; then switched to the stronger Green band for the duration. I did the first 10 (each leg) lunges with the 25#, then switched to the 15# for the duration.
= 23:36
I had to stop a few times to let my heart rate come back to a normal rate.
(10.5 weeks)
OH BOY!—Nothing like a few skin tears before FGB haha
BTW, Happy Birthday Lex!
QUESTION: What has an extra large belly, wears MIAMI BITCH t-shirts, just got married, and STILL can’t walk down stairs or get up from a chair without old man grunts and fantastic quad pain thanks to Thursday’s pistol squats? ANSWER: This guy.
Congrats on the nuptuals.
If you are coming to FGB I very much hope you will be wearing that shirt!
Solution? Squats (but not pistols… yet)!
Do some squats or go for a little run to warm it up…
Good one today. WU was 3 RNFT of 10 KB swings 24kg and 10 slow abmat situps.
30-20-10 WOD = 14:17 Rx’d. My shoulders are still getting used to pushups (and holding weight overhead!), so that slowed me down considerably. Pullups were strong, First round was 20+10, second round was 10+10, third round was 5+5. Brutal, looks easier than it actually is.
Weighted pullup 2-2-2-2-2-2-2 I thought it was twos, but after I finished I looked at the board and it was ones. Oops. Anyway, I did sets across at 35#. Felt good, even after the metcon. Didn’t want to go TOO crazy, what with fight gone bad tomorrow!
Coach Dan