Friday – WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

Arjuna watches as Siu sets a new CFN women's squat record at 200.

Arjuna watches as Siu sets a new CFN women's squat record at 200.


23 Responses to Friday – WOD

  1. Holly says:

    BS: 145
    SP: 70
    DL: 160
    TOTAL: 375

  2. wb416 says:

    Great article in the CrossFit Journal on the mainsite today.

    “Crossfitters, Be Nice”

    Attitude calibrations should be part of a constant self-assessment.


  3. Stephen says:

    Thank you for pointing out that article, Bob. Sometimes it’s difficult balancing the huge improvements seen through CF with the dozens of movements that you still suck at. We’re fortunate to have such a wide range of athletes at CFN that even when I have a solid week of WODs, I know that Dustin could still choke me out, Bob and Penny could slaughter me in a long bike ride, and Scott could eat dozens more White Castle sliders than I could ever imagine.

    I don’t think one can underestimate the benefit of regular contact with people proficient in a wide array of skills.

  4. Megan says:

    Well said Stephen. No matter how great I feel about my performance, I know that those in this gym will continue to give me something to strive towards. Thanks to those that push me!

    Crossfit total
    Bs:145 (pr+10)
    Dl:195 (pr+15)

  5. Siu says:

    BS: 200
    SP: 80
    DL: 235
    Total: 515

    First time ever attempting one rep max on anything so thank you Brent and Arjuna for all the help figuring what the heck I’m supposed to do!

    Also love how a three movement, one rep max workout takes three hours. . .

  6. JennaB says:

    Siu, you’re a freaking beast, congrats! Very impressive work today! I see I’m gonna have to step up my game….quite a bit. 😉

    BS: 155-165-175f
    SP: 90-95f-95f shoulders still fried from wed.
    DL: 205-215-220(pr+10)
    Total: 475(pr+20) Not as much as I was hoping for but oh well, next time!

    Plus, Jordan taught me how to climb the rope!!! 🙂

  7. Jason says:

    BSquat 295pr
    Sp 181pr
    Dl. 425


    Sweet 56lb pr inspired by the other Nasti members laying it on the line nice work everyone

  8. arjuna says:

    BSquat 326
    Sp 175
    DL 375

    I improved by 100lbs from 4 weeks ago. I’m definetly happy but still not satisfied.

  9. Stephen says:

    BS: 260
    SP: 175
    DL: DNA

    Only 5 and 2 lbs. off of my PRs on the BS and SP, respectively, though at a significantly lighter bodyweight. Felt strong, but a tight back and time constraints cut out the deadlift. Great numbers from everyone today!

  10. Jordan says:

    bs 276
    sp 156
    dl 455

    bs work have been 296 but brent hitler didnt count it

  11. Brent says:

    That’s right, Hitler saw a LOT of suspect squats on the men’s platform, Jordan (and suspect I still missed a few DQs) – u have only yourself to blame! The impressive crowd necessitated an hour of referee duty that prevented me from getting to my first squat attempt until an hour+ after commencing initial warmup. I was so excited I wanted to get in with the 1st group, but the troops kept rollin in and my personal attempts got put on hold to coach and photograph all these monsters! In hindsight, should have waited on Jason to join in his PR festivities. There were a lot of solid numbers going up, at any rate, other than on my platform.

    Squat 316
    Press 165
    DL 395
    876 Total
    Took waaaay too long gettin from warmup to working sets today. The good sets felt really good, but they were spaced out over 3 hours while all the early birds in on Good Friday went at it. No excuses – disappointing, but managed to match my #s from last time (+1 lb thanks to clips on the squats)

  12. Tim V says:

    Squat 245 – PR by 10
    Press 135 – PR by 5
    Deadlift 300 – tied old PR

    So, 680. Not awful. I’ll be satisfied once I double it.

  13. Brent says:

    To add insult to injury: Dewey’s has discontinued meatballs as a topping option. The CFN flag will be at half-mast this weekend

  14. arjuna says:

    What?? But I was just introduced to this special treat not but a week ago! That is awful…My head will be hangin low for the remainder of the weekend.

    Jason, this has to be torcher for you. I’m sorry buddy.

  15. Stephen says:

    Indeed a black day. Let us all be thankful for what precious little time we’ve had during the meatball era – they were the best of days.

  16. Jason says:

    You have no idea… I actually went to Dewey’s tonight as well and found out the same thing. Its been several hours now and I am just starting to be able to talk about it.

    Jason “yes, I will have a large pizza with meatballs please”

    Dewey’s waitress “I’m sorry sir we will no longer be offering meatballs as a topping”

    Jason “too bad, when will they be back”

    DW “it’s kinda a forever thing”

    Jason “Wow….forever is a long time”

    DW “yes it is”

    I had to drown my sorrows in a surprisingly tasty green lantern with chicken.

    at least I can always count on you green lantern with chicken, I know you will never let me down…….or will you.

    I don’t know if I will ever be able to truly trust ever again

  17. Brent says:

    I, too, had to add poultry to my Green Lantern tonight. Just not the same. Chicken is an animal best suited to the Billy Goat!

    I think we need to start a petition to bring the meatballs back for the grand unveiling of “The Nasti,” which of course would be a Green Lantern plus meatballs and extra cheese. I shall begin the signature collecting tomorrow, for those of you who will help support our cause

  18. Neil says:

    Bs 250 35lb pr
    Sp 125 10lb off pr
    Dl 295 10lb pr

    670 cft 35lb pr

    I never had the pleasure of trying the meatball topping, but I will say a short prayer tonight for everyone R.I.P. Meatballs!

  19. Siu says:

    Thank you Jenna – thank goodness my short legs are good for something!

    I think you guys are my long lost family. Train hard. Eat Deweys. Green Lantern is pretty much heaven on the lips.

  20. Dustin says:

    SP 195lb.PR
    DL 456lb.PR
    squats I could’nt do because of my ankle, but other than that it was a great day for me. I had some anger to get out 😉

  21. Kristen says:

    crossfit (not so) total:
    BS 115 (PR)
    DL 155 (PR by 5 lbs)

  22. Mark Ericksen says:

    A late posting. I improved by 17 pounds over the last time we did CFT.
    255 DL
    101 SP
    186 BS
    542 total

    Next time 560 or bust (and I don’t want to bust!)

  23. […] total to comments. Compare to 041009. Arjuna graciously accepts Glenn's bequeathment of the red marker. Possibly related posts: […]

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