Wednesday WOD

31
Jan

Wednesday WOD

Deadlift
5 x 55-65-75-80-85+

3 rounds (NFT)
Row 40/30 cal @ 80%
*rest as needed b/w rounds

These are not max efforts. Try a few strokes at 100%, then take 80% of your cals/hr. Try to maintain the same pace from start to finish. Don’t worry, it will still be hard.

Matt

19 Responses

  1. Remi Richard

    Deadlift
    5 x 55-65-75-80-85+
    245-295-345-365-385×5

    3 rounds (NFT)
    Row 40 cal – 1450 pace
    rest
    Row 40 cal – 1200 pace
    rest
    Row 40 cal – 1400 pace

    Thanks coach Mario, great job 6amers! My butt still hurts though…

  2. Mob + Rowing

    Deadlift
    5 x 55-65-75-80-85+
    210-250-290-305-325×10 (Grip no longer an issue. Could have done more)

    3 rounds (NFT)
    Row 40 cal – 1300 pace
    rest
    Row 40 cal – 1100 pace
    rest
    Row 40 cal – 1100 pace

    Way to go 6am’ers!

    Thanks Mario!

  3. Jacques L

    5 x 55-65-75-80-85+
    190-225-265-280-300×10

    3 rounds (NFT)
    Row 40 cal – 1400 pace
    rest
    Row 40 cal – 1200 pace
    rest
    Row 40 cal – 1400 pace

  4. Del

    Deadlift
    5 x 55-65-75-80-85+
    235-275-325-345-375×8 breathing was actually a bit of an issue so maybe had 1 more.
    3 rounds (NFT)
    Row 40/30 cal @ 80%
    1 – 1800ish – 1:21.4
    2 – 475watts – 1:14.8 was playing with monitor and stopped on wrong units – oops 🙂
    3 – 1800 – 1:20.9

    Than some team#3 rowing

    Thanks Mario!

  5. Andrew Vocke

    Deadlift:
    55 / 65 / 75 / 80 / 85
    55% – 180
    65% – 215
    75% – 245
    80% – 260
    85% – 280 x 10

    – Taking it easier while shoulder strengthens / heals

    WOD:
    40 Cal Row x3
    6:20 @ 120 Cals

    – I didn’t measure individual times properly (Whoops!) Something I would like to measure more accurately for future classes and open gym with the help of my amazing girlfriend (Coach Heather :P) the amazing people I’ve met so far – Lookin’ at you Remi!
    …and of course the CFM Coaches!

    Also, that Snow bank this morning had more snow than I anticipated… Put the poor Jeep through the ringer 😛

    Thanks everyone, thank you Mario!

  6. Heather Skeard cooper

    Deealifts:
    105-145-175-200-210-225(amrap for 5 – grip was gone after 1st rep, surprised I held on for 5 lol)

    Rowing:
    1) 2:00 (avg pace 850)
    2) 1:48 (avg pace 1050)
    3) 1:45 (avg pace 1100)

    Happy Andrew is at the gym with me now since he moved to Moncton 🙂

  7. Lindsay Sherwood

    Deadlifts x 5
    165-195-225-240-255 (got 6 reps. Previous PR was 5 reps at this weight so I’m happy with that!)

    Row 30 cal @ 80% x 3 (NFT)
    1- 2:12
    2- 2:16
    3- 2:10

    Thanks Blake!

  8. Mark D

    MOB + Group WU & MOB

    Deadlift x 5
    40WU -55-65-75-80-85+
    135# – 185# – 205# – 215# – 235# – (245# x 8)

    3 rounds (NFT)
    Row 40 Cal @ 80%
    *rest as needed b/w rounds

  9. Christie Neate

    Deadlift
    5 x 55-65-75-80-85+
    130-155-180-190-205# for 7 Reps

    3 rounds (NFT)
    Row 40/30 cal @ 80%
    *rest as needed b/w rounds

    Stayed around 850 pace for the three rounds; rowing didn’t feel great today.
    Thanks for the class Blake!

  10. Aubrey

    Deadlift
    5 x 55-65-75-80-85+
    155, 165, 190, 220, 235, 255 *8

    3 rounds (NFT)
    Row 40/30 cal @ 80%
    *rest as needed b/w rounds
    It was a good row!
    Thanks Blake!

  11. Remi F

    Deadlift
    5 x 55-65-75-80-85+
    180-215-250-265-280# (4 reps)

    3 rounds (NFT)
    Row 40cal @ 80%
    *rest as needed b/w rounds

    1268
    1275
    1216

  12. francis landry

    group wu+mob
    deadlifts
    5 x 55-65-75-80-85+
    225-275-315-340-360×3

    3 rounds (NFT)
    Row 40 cal – 1200 pace
    rest
    Row 40 cal – 1200 pace
    rest
    Row 40 cal – 1100 pace

  13. Matt H

    Deadlifts to 275 x 6 reps – I could feel my back starting to round on the last rep so stopped it there.

    Rowing to 40 cal
    -Tried to maintain 1500, didn’t work out…
    -Aimed for 1300 next 2 rounds and kept it between 1250 and 1350 pretty consistently.

  14. Janet O'Blenis

    5 x 55-65-75-80-85+
    110 – 130 – 150 – 160 – 170 x 5

    3 rounds (NFT)
    Row 40/30 cal @ 80%
    Kept it at 1150 for the first 2 and around 1050 for the last one until the last 5 cal and it went down some.

  15. Melanie Bourque

    5 x 55-65-75-80-85+
    150 – 175 – 215 – 215 – 230 x 5

    Messed up my numbers a bit….oops. Wasn’t feeling great…. I’m still feeling fatigue from being sick 🙁

    3 rounds (NFT)
    Row 40/30 cal @ 80%

    Was aiming for 1000 cal/hr….. but it was HARD! Managed ~1000, 950, 830 (I might have taken a small break in the second two…)

  16. Marcel

    MOB + Group WU & MOB

    Deadlift x 5

    55-65-75-80-85+

    195-235-270-290-305 x 8 reps PR

    3 rounds (NFT)
    Row 40 Cal @ 80%
    *rest as needed b/w rounds

    Bailed on last row too dizzy to get my butt back on the erg.

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