Friday – WOD

Part 1:
Deadlift, 3 @ 70%, 3 @ 80%, 3(+) @ 90%

Part 2:
Tabata row

Post load and reps in final set for Part 1 and both highest and lowest intervals for Part 2 to comments.

Jenna and Heather enjoy the pleasures of a rest day.

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22 Responses to Friday – WOD

  1. Rich V. says:

    Hey CFN! Finally got the videos up on vimeo.

    WOD1: http://vimeo.com/10926648
    WOD2: http://vimeo.com/10964826
    WOD3: http://vimeo.com/10922963

    Enjoy! Can’t wait to see how you all kill’em on Saturday!

  2. Cookie says:

    Visiting another affiliate only serves to remind me of how terrific CFN is.

    Brent + Stephen, thanks for being such good trainers, and running such a great gym. We’re lucky to have access to what you guys do.

  3. arjuna says:

    Yes Brent and Stephen. I love you guy’s so much! xoxoxo

  4. megHan says:

    Ditto cookie!
    I feel lucky to have access to what Arjuna does!

  5. Melissa H says:

    Arjuna did you log in as Meghan again?!

  6. Tim the V says:

    Worked up to 3 reps at 275 for the deadlift. Also known as at least 100 pounds below where it should be.

    Then for the Tabata row, I scored a craptacular 112 max, 94 min. The max might have been a little higher had the seat remained firmly under my butt as opposed to making me chase it back down. Apparently my butt grip needs some strength work.

  7. JennaB says:

    DL 175, 200, 225(7)
    Tabata row 100/87

    Today’s picture makes me sad. I was not feeling so well. haha

  8. Jessie Heikenfeld says:

    Part 1: 126, 144, 162 (20!)
    Part 2: 95, 86 (hated that)

  9. Brent says:

    Press – 115×5, 131×3, 146×9. Should have had 1 more, experimented w a slightly closer grip.
    Then handstand walking practice followed by 3×10 ringdips from MU height (1 w 33 lb vest, 2 w/o) right into 1 min of DUs.

  10. Greg Harris says:

    A: Deadlift 3,3,3+/255,292,328(12)
    B: Tabata Row 111,93

  11. Jason Y says:

    225, 255, 285(6)
    114/98

  12. Andrew says:

    1) 245, 280, 315(8)
    2) 109/91

  13. Jeff says:

    Deadlift 5-3-1
    240-270-305

    SS Tabata
    High – 108
    Low – 97

    Got an awesome ass massage from the lacrosse ball afterward.

  14. Holly says:

    Deadlifts
    135/150/170 X 8

    Row: High: 91 Low: 82 (It was hard to keep track by myself. After I was done Jason told me I could have set the rower to remember. Oh well…next time)

    By the way, I found my 1 pood kettle bell:)

  15. Joe D says:

    185
    205
    230×5

    105/90

  16. Melissa H says:

    Joe D.
    I haven’t seen lately so I left the book we talked about at the gym, “Eat to Live” it is in the cubbies.

  17. 1n Glen says:

    DL 185, 205, 230 (12)

    103/93 on the row

  18. Nick K says:

    DL 245 – 280 – 315(10)
    Tabata Row – 100/93

  19. Rich V. says:

    After 2 days rest, I went into the gym for some heavyish deads and a short metcon.

    5×5 Deadlift, not for 5RM, but to heavy load with good form, regripping at the bottom: 225/245/255/265/265

    5 min KB snatch test, 1.5 pood: 75 reps

    Ended it with a rack of ribs and a sweet potato … and some onion rings and wine.

  20. Andrea says:

    1. 140, 160, 180 (12)
    2. 84/94

  21. Melissa H says:

    120,135,150(8)

    87/81

  22. megHan says:

    dl: 3@126, 3@144, 11@162
    tabata row: 88/81 (suck at rowing)
    thanks to the big boys for sticking around!

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