43 thoughts on “Dead Day”

  1. Mario B.

    Deadlift
    40-50-60% x5
    #185-205-245
    I like deload week! (Body needed it!)

    500m Row For time

    Time: 1:32.7…Poop! Legs gave out with 200m left or so, Kept 1:28-1:30 pace, most of the time, but it all fell apart at the end! Need to work on this in 2018!!
    I think I tried this before and had in the 1:37 range, so definitely a PR.

    Compare to MAY 7/14

    4 Sets, Not for Time:
    15 Abmat Sit-Ups
    20 Good Mornings
    25 Flutter Kicks
    30 Russian KBS #53

    Slow and steady.

    Thanks for the Class Mario! Good Job 6 amers!

  2. John Gunn

    Deadlifts x5
    120 – 150 – 180

    Row 500m
    1:39.3 (PR 6.3 seconds!!)

    4 sets NFT
    15 abmat situps
    20 good mornings (stick)
    25 flutter kicks
    30 Russian KBS 35#

  4. Lindsay Sherwood

    Deadlifts x 5
    125-145-165

    Row 500 m for time
    Got 1:55.7. HUGE PR for me! I did this sprint in my fundamentals class back in August and got 2:17.4. Progress feels awesome!

    4 rounds not for time of:
    15 ab mat sit ups
    20 good mornings
    25 flutter kicks
    30 Russian KBS @ 20#

    Thanks Blake!

  5. Heather Beck

    Deadlifts x5
    85-105-120

    Row 500m
    2:04.2

    (21Deadlifts x5
    120 – 150 – 180

    Row 500m
    2:04.2

    December 2016 – 2:12.2

    4 sets NFT
    15 abmat situps
    20 good mornings (stick)
    25 flutter kicks
    30 Russian KBS (30#)

    2. Heather Beck

      Apparently my Internet was big glitchy. I more the duplicates and he random deadlifts in the middle.

  6. Kevin

    Deadlifts x5
    165-200-235

    500m Row
    1:27.7 (I think this is exactly the same time I had from 2014).

    Cashout with 60# KB

    Congrats to Del and Corinne for getting into the trophy case today!

  7. Gabriel

    WUx1+Rowing

    Deadlifts x5
    155-195-230

    Row 500m
    1:35.8

    4 sets NFT
    15 abmat situps (GHD Situps)
    20 good mornings (45# bar)
    25 flutter kicks
    30 Russian KBS 55#

    Well done am peeps!

    Thanks Mario!

  8. Chantal C

    Deadlift
    40% x 5 @ 60lbs
    50% x 5 @ 70lbs
    60% x 5 @ 80lbs

    500m for time at 1:58.3 which is a PR from 2:14 in my fundamentals!
    And not for time:

    15 ABmat sit ups
    20 Good Mornings
    25 Flutterkicks
    30 Russian KB swing

    Awesome noon class!
    Great job everyone and Thanks Blake!!

  9. Melanie

    Deadlift
    40-50-60% x5
    75-85-125
    500m Row For time
    I ended up with a 2:00.0
    Even I was doing fine until I hit 300m and everything fell apart! I took the next 100m at a slower pace then pushed until the 500m.. rower said 1:56
    Compare toΒ MayΒ 7/14

    4 Sets, Not for Time:
    15 Abmat Sit-Ups
    20 Good Mornings(15#)
    25 Flutter Kicks
    30 Russian KBS(40#)

    Mel thought it was 5 rounds 🀣🀣
    I did the flutter kicks 4 count out of habit..
    Yaaay extra fitness!

  10. Heather Skeard cooper

    Came to tonight’s 4pm with a pretty bad migraine… thought it was gonna be a shitty class but turned out good!

    Deadlifts x 5
    105-145-175

    Row = 1:45.0 PR AND TROPHY CASE
    my last/first PR was in fundamentals in August and I got 1:50.2 and have tried a few times since to beat it but I couldn’t….. but I did tonight by 5.2 secs!

    Not for time with 45# KB

  11. Del

    Deadlift
    40-50-60% x5
    175-215-265

    500m Row For time
    1:25.5 – I must say it felt really good probably due to the amount of rowing we’ve been doing for Row-uary πŸ™‚

    NFT stuff with 53# KB

    Thanks Mario!

  12. Laura

    Deadlift
    40-50-60% x5
    85-95-105#

    500m Row For time: 1:53.3

    4 Sets, Not for Time:
    15 Abmat Sit-Ups
    20 Good Mornings
    25 Flutter Kicks
    30 Russian KBS(45#)

    Thanks Blake

  13. Remi F

    Deadlift
    40-50-60% x5
    135-160-200#

    500m Row For time
    1:34.7 – PR.
    I think my fundamentals 500m was 1:52ish, so that’s improvement. Next goal will be to get near 1:30.0

    4 Sets, Not for Time with 45# KB

  14. francis landry

    wux1
    group wu
    Deadlifts x5
    185-215-265

    Row 500m
    1:42

    4 sets NFT
    15 abmat situps
    20 good mornings
    25 flutter kicks
    30 Russian KBS 60# for 1st 2 rounds then 50#

  15. Shane Hayes

    Wu and mobility

    Deadlifts x 5
    225 /285/345

    Row 500m
    Undetermined time, I think I was under the 1:30 but the Rower didn’t track the time properly as it was set for intervals with a timed rest…. Will have to re-do some day, as much as I don’t want to… I held a steady 1:27 for the majority and died off a bit on the last 100m…
    Next time I guess 🀒

    Nft Wod with a 53# kb

  16. stephdh120

    DL x5
    90-110-135#

    Row 500m
    Time- 2.02.2

    4 Rds NFT
    15 Abmat SUps
    20 GM’s
    25 FKicks
    30 R KBS(40#)

  17. Amy Hogan

    Deadlifts x5
    95 – 115 – 140

    Row 500m
    1:54.2

    4 sets NFT
    15 abmat situps
    20 good mornings
    25 flutter kicks
    30 Russian KBS 40#

  18. BJ Killam

    500th class!

    Deadlift
    40-50-60% x5
    85-110-125

    500m Row For time
    2:11.0
    I started out too fast and lost it with 150m to go….

    4 Sets, Not for Time:
    15 Abmat Sit-Ups
    20 Good Mornings
    25 Flutter Kicks
    30 Russian KBS(25#)

  20. Roxanne

    OG @ 9:30am
    9500m row

    Class @ 7pm
    Deadlift x 5
    105-130-155

    500m row – 1:54.3
    PR from fundamentals in April (2:27.9)

    4 Sets, Not for Time:
    15 Abmat Sit-Ups
    20 Good Mornings
    25 Flutter Kicks
    30 Russian KBS 25#

  21. Mario Richard

    Deadlift
    40-50-60% x5
    #155-185-225

    500m Row For time

    Time: 1:35.5
    Pretty much fell apart with 100m to go.

    4 Sets, Not for Time:
    15 Abmat Sit-Ups
    20 Good Mornings
    25 Flutter Kicks
    30 Russian KBS #60

  22. Derek

    Deadlift
    40-50-60% x5
    175-195-225

    500m Row For time
    Time : 1:30.0….. so close it hurts (PR from fundamentals 1:51)

    Compare to May 7/14

    4 Sets, Not for Time:
    15 Abmat Sit-Ups
    20 Good Mornings
    25 Flutter Kicks
    30 Russian KBS (35#)

    Thanks Kevin , and to whoever was cheering me on , not sure where I was the last 100 m but it wasn’t in the gym anymore.

  23. Janet

    Deadlift
    40-50-60% x5
    85-105-125#

    500m Row For time
    1:49.7

    4 Sets, Not for Time:
    15 Abmat Sit-Ups
    20 Good Mornings
    25 Flutter Kicks
    30 Russian KBS 40#

  24. Heidi

    500 m row for time: 1:59.5
    I don’t have a clue what my previous times are for this. My goal was 2:00, so just made it by the skin of my teeth.

  25. Alex O'Blenis

    Deadlift
    40-50-60% x5
    55-65-75

    500m Row For time
    1:55.6

    4 Sets, Not for Time:
    15 Abmat Sit-Ups
    20 Good Mornings
    25 Flutter Kicks
    30 Russian KBS- 25#

  26. Blake

    Deadlift x
    165 – 205 – 265

    Row 500m
    1:42.2 the first 350 were REALLY fast! The LAST 150m were…slower.

    Cash out @
    All unbroken except for last 30 KBS (15/15)

  29. Christie Neate

    Deadlift
    40-50-60% x5
    105-125-145#

    500m Row For time
    1.52.5 – gahhhh so close πŸ€¦πŸΌβ€β™€οΈ

    Compare to MAY 7/14

    4 Sets, Not for Time:
    15 Abmat Sit-Ups
    20 Good Mornings
    25 Flutter Kicks
    30 Russian KBS with 35#

    Thanks Kevin! Fun class.

  31. Mike Moody

    Crossfit quispamsis day

    Lots of core and abmat sit-ups, supermans, and skipping to warm up

    Then ring muscle up practice and bar muscle up practice

    Was able to string together two chest to bars in a row but then that was it. Ring muscle ups from ground working on grip and dip

    WOD (same as Monday)
    21-15-9
    Dumbbell snatches (50#)
    Burpees over dumbell ( still not RX )

    6:16
    (I’m so much faster in the evening workouts than the morning ones by a minute and some change )

  32. Mark D

    MOB + Group WU & MOB

    Deadlift
    40-50-60% x5
    155# – 185# – 205#

    500m Row For time
    1:34.3

    4 Sets, Not for Time:
    15 Abmat Sit-Ups
    20 Good Mornings
    25 Flutter Kicks
    30 Russian KBS- 40#

  33. Lisa MacLaughlin

    Deadlift
    40-50-60% x5
    65-85-95

    500m Row For time
    1:52.4

    4 Sets, Not for Time:
    15 Abmat Sit-Ups
    20 Good Mornings
    25 Flutter Kicks
    30 Russian KBS(35#)

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