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.
Please cancel my 6am. Thanks.
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…
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!
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
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!
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!
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 🙂
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!
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
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!
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!
DL x5
125-145-165-175-185#(amrap-7)
WOD
NFT 3 Rounds
Row 30 cals
5 x 55-65-75-80-85+
125 – 135 – 165 – 175 – 190 x 5
3 rounds (NFT)
Row 40/30 cal @ 80%
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
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
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.
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.
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…)
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.