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
5 min Run Technique/Hip Mobility
Run 800M; 5 minutes rest- I was late so I missed the 800m
Run 400M; 3 min rest- 1:29
Run 200M; 90 seconds rest 45 seconds
21/15/9 RFT of: OHS (95/65)/ Box Jump (24/18″)/ T2B- 13:10 as RXED
I liked this WOD today even though my ass was dragging. Shoulders are a bit sore but I am looking forward toa long weekend of relzxing with family and friends. Enjoy the BBQ on Sunday. and enjoy the long weekend. -Cahill
Oh yeah, I like the movement in this picture today it looks cool
Nice blue Innov8’s and sexy plyo boxes:)
Thanks! 🙂
Love the photo!
I woke up not feeling any nausea so I knew I had to take advantage of that, even though I didn’t want to do a running workout.
Runs:
800m = 5:23
400m = 1:59
200m = 0:40
I pushed a little harder on each of the runs. They felt good actually.
Work:
21-15-9, OHS @ 35#, box jumps @ 12″, knees 2 elbows-ish…
= 10:37
After pushing hard on the runs, I wanted to keep my heart rate reasonable for the rest, so I kept my weight light and my box low. Still got a good workout in.
(8.5 weeks)
800m run = 4:02 PR by 8sec
400m run = 1:42
200m run = :42
21/15/9 = OHS @55lbs/ box jump (18)/T2B = 16:02
Good fun today. Feeling those pistols though!
800 M – 2:48 (PR)
400 M – 1:13 (Ryan took off like a bat out of hell and I chased him to exhaustion… a very uneven paced run)
200 M – :36 (I don’t know what my problem is with 200 meters. I always get lost on this one. I slow down and look for the marker and always blow by it.)
21-15-9
95# OHS/24″ Box Jump/ T2B
10:37
(21 unbroken OHS/10 & 5/ and 9… felt very slow on box jumps)
Felt good today.
WU: 3 RNFT of 5 strict pullups, 10 pushups, 15 pvc ohs.
Ok, so I’m trying a little test out for the next month or two. I’ve had quite a few people ask me lately how to gain weight and muscle mass while stil eating healthy so I’m bring the guinea pig here and I’m going to put on some weight over the next month or two. I’m going to try the GOMAD method (gallon of milk a day), but I’m working up to that. I’m also upping my strength workouts and doing sort of like a Starting Strength phase. We’ll see what happens. Today’s weight: 186 lbs.
Power Clean 5-5-5-5-5
Sets across @ 155#
Shoulder Press 5-5-5-5-5
Sets across @ 65# (rehabbing my shoulder)
Upright Row 5-5-5-5-5
Sets across @ 155#
21-15-9 OHS @ 95#, box jumps @ 24″, T2B
Total: 11:49
High rep OHS are still hard for me. Definitely better this time than they ever have been before!
800m run = 3:16
400m run = 1:20
200m run = 0:33
Now I’m off to eat lunch and drink a bunch of whole milk! Yum!
Coach Dan, 186lbs.
Had an awesome time in class today! The music was right, the company was great and the coach was on point!!!! Tam you rocked the class today!!!!! AWESOME JOB!!!! It’s great to slow the pace down every once in a while……. See ya tomorrow.
Yeah, George Michael 🙂 gotto love him.
“There will come a day. You will be stronger. More coordinated. Faster. You will jump higher. You will lift more. Think more. Love more. Be more.
That day is coming. This day, and all the days before this one, have been the preparation for that day. You just didn’t always see that.
Now you see it. Now you know it. Can plan for it. Just don’t count on it. Because once you accept anything as a fact, you stop striving for that anything. You become complacent, or lazy, or less edgy. Don’t become those things. Don’t lose that edge. Don’t become like the others. Fight to be you. Fight to remain you. But fight like hell to be a better you.
Remember, the key to all of life is the striving, the chase, the pursuit of better, faster, stronger — in body or mind matters. Or even matters of the heart. Striving is key. Pursuit is key. Even if you achieved something yesterday — anything, even your biggest goal or dream of all time — well, today is a new day. Don’t sit on your laurels. Throw the laurels to the back of the gym. Look for new laurels.” http://crossfitlisbeth.com/2011/09/02/there-will-come-a-day/
Amen!