Friday – WOD

A1. Back squat, 5-3-1 (+); 2:00 rest
A2. Powell raise, 3 x 8-10/arm, 3010; 2:00 rest


Tabata squat, bottom-to-bottom for low score
1600m run

Perform the 1600m run immediately after completion of the eighth rest interval of Tabata squats. Conditioning session is scored as both Tabata score and run time; for example, 18/5:58. Post load, reps, and score for conditioning session to comments.


First, we will have regularly scheduled hours today, but will only be open from 11:00-12:00 on Saturday, New Year’s Day.

Second, this is the last post for the CrossFit Nasti site, though it will still be available for archival purposes. Beginning tomorrow, 01.01.11, all training will be posted at our new site, located at Thank you all for your participation on this blog over the last two years. I look forward to more of the same as we continue to grow this community at a new virtual location…


15 Responses to Friday – WOD

  1. Jordan says:

    I would like to extend an invite to everyone to stop by occasionally and workout with us

  2. Stephen says:

    You trying to snipe clients, Ginger? I think I’ll be down Saturday afternoon, right after our 11:00. Perhaps some of the bums who can’t make it in that early will be interested in joining. That work?

  3. Rich V. says:

    Solid lookin’ site, CFN. I think I may join some of y’all in the Bluegrass State on Saturday.

  4. Ebony says:

    I plan to stop in today. Uhm, being that it is after 2am and I am not sleep yet, I am thinking it may be around 2PM or so? Let me know if that works.

  5. Holly says:

    A1. 177X6
    A2. 8X3 10lbs each. (set 3 on left: 7)

    WOD: 14/9:14. (I am not proud but those squats make it hard to get going. I got worse each round. The run sucked. My legs would not go until 1/2 way finished)

  6. Jordan says:

    I’m takin them all!!! Yeah open invite for everyone at CFN be at Triple Crown Crossfit from 11-4

  7. Pete says:

    60 min yoga

    Did a Mysore Ashtanga class for first time. Everyone goes through the postures at their own pace and the instructor comes around to fine-tune your positions and offer advice. Very helpful.

  8. Stephen says:

    Run, 4 x 800m @ 75-80-85-90%; begin every 8:00

    4:00, 3:42, 3:35, 3:22

    All runs performed in Vibrams. Got hit by a car during the third run. Assisted in breaking up Apache v. Rocky before the fourth, so I had an extended rest.

  9. Andy B says:

    Ran outside to enjoy the weather.

    3.4 Miles, 30 minutes.

  10. Lauren says:

    A1: 115
    A2: All completed with 7 lbs
    Squat/1600 m: 12/7:05 … squats got pretty terrible there in rounds 6-8, running started off slow. hoping for a sub-7 mile when legs are fresh

  11. Rich V. says:

    3×5 Squat @ 220, in pumas, feet close. Jun said I’m “flirtin’ with parallel”
    3×5 Bench @ 210 PR
    Max Pullups: 54 PR

    Wine, ribs, nuts, chips and salsa later.
    Happy New Year, CFN!

  12. Ryan says:

    A1: 140- new PR!
    A2: 9# 3 x 8 reps each arm

    Tabata squat/1600m: 9/11:18
    run not the best but excited that I didn’t stop during the run.

  13. Ashley says:

    that RYAN post was really me! Oops.

    I think he would be disappointed with a 140# back squat!

  14. C-DUB says:



    2010 goals were 1.) 1000lb cft(check), 2.) sub 20mim 5k(I’ll set a realistic time goal this year), 3.) place in a wakeboard tournament (too many injuries to compete). 33%, not too bad. Fourth was to get a red # but Jason continues to become a better 2k rower…Stop practicing Jason!!!! Happy new years!

  15. Jessie Heikenfeld says:

    BS 180 (1)
    Powell raises

    75 minute trail run.

    Happy New Years everyone.

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