How heavy, how fast?

Sunday 111023

A: Deadlift 3-3-3

B: Three rounds for time of:
Power Clean x 5 reps
Front Squat x 10 reps
400 Meter Run

Post load and time to comments.

CFNYC member Kent with his newborn daughter Keira Elisabeth. Congratulations, Kent!


* * * * *
Here’s what’s on tap for Monday’s WOD classes:

A: Cleans 1-1-1

B: “FrAnRAP”
For 10 minutes, complete as many rounds as possible of the following:
15 Thrusters (95/65 lbs)
15 Pull-ups

Responses

  • Sam Gaberal

    Holy crap Kent Congrats! She is going to be one strong daughter.

  • Jai

    Congrats, Kent! Adorable.

  • Kameron

    Greetings from BFE NJ! Today’s WOD looks awesome. Sad to be missing it. I’ll be back on Weds!

    10 rounds for time of 25 DUs + 10 burpees – 13:40

  • http://www.facebook.com/profile.php?id=81008925 Cass Xu

    congrats Kent, she’s beautiful!

    deadlifts 145-155-165 (PR)

    WOD: round 1, 63#, round 2, 68#, round 3, 73#, i need to stop underestimating myself and just go with the heavier weight..10:08, would’ve been sub 10 but we had some door issues 

    great working with Natasha today!

    • Kate J

      Nice PR, Cass!

  • Dickie

    Congrats, Kent!

    Think I left my Blender Bottle somewhere near the shelves; if someone could just stick it on one of them, that would be great, and I’ll get it Tuesday!

    A. 255 lbs – 255 lbs – 255 lbs

    B. 105 lbs in 11:38, though there should be at least 1 minute and a half grace for the fact that the door wasn’t open after the first run…  Thanks to Jordan for coaching me through!

  • Dickie
  • Christopher Kawasaki

    Congrats Kent!

    8:45 at 65#. Also victim of the door shutting incident

  • Anonymous

    Congratulations!

    A: 260-260-260
    B: 10:40, 105#, subbed rowing for the run.

  • jenntang

    Congrats Kent!

    A: 155-175-185
    B: 11:07, 95#

  • Zoe

    A. 183-193-203 (PR)
    B. 10:35 w/ 83#

  • Matt M.

    A. 315-325-335 
    B. 8:34,165# 

  • Jason_W_E

    A: 225 – 245 – 265
    B: 10:57 – 105#

  • Jim S

    A: 225 235 255
    B: 85# and 500m row sub for run. 11:20
    Btw, I’d like to thank whoever dreamed up the Tabata calf raise cash out yesterday. My calves feel like bunched up green bands. :)

  • mike r

    9:something 155#

  • Steve Slo

    A) 275 – 295 – 305
    B) 10:20 – #105 (Cleans were a breeze, front squats were bearable, the run was grueling) 

    And to expand upon what Jim said… Yeah. What is going on with my calves? Every passing hour, my ability to walk like a normal human being slightly decreases. What the hell, Sully?

    • Jim S

      I am officially in for the night. My calves hurt so bad I’m no longer ambulatory.

    • Sully

      sorry about that. guess we never do those…. 

      • Jim S

        No worries. I’d kick myself for being dumb enough to do them if I could move my leg. I would also drink a beer if I could walk to the fridge. :)

  • Billseagull

    155×3
    8:44 @ 65

    tasted like burning

  • Justin Katz

    Congrats Kent
    She so beautiful
    225-235-245
    15:28 65#

  • Avery

    Congrats Kent!!

  • Jay

    225, 245, 265
    9:13, 95#

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    275, 295, 315, 325 had another round in the tank so took advantage of it.

    9:40 w/ 135#

  • Jeff B.

    Kent, a hearty congrats!

    10/22:
    Yesterday’s 10-min AMRAP: 3 rounds + 10 burbees + 2 ring dips (Rx)

    10/23:
    DLs: 275, 295, 315

    Metcon: 9:00 on the nose @ 145 lbs.

  • sofia

    9:20 at 53#

  • Peter

    9:45 at 75#

  • Jeff

    8:56 @ 145#

    • Sam G.

      Hot diggity thats fast.

  • David T.

    315-325-335

    12:37 @ 135#.

  • Sam G.

    Power clean 3×5 work up to 205

    135-165-185-195-205

    missed the second rep didn’t get under fast enough.

    Chins sternum to bar, trying to avoid the half chin shit I have been doing.

    10-10-6 I think i pulled with my arms a little on the last set of 205 in fear that it wouldn’t go up, I had no one watching me, but the chins were extra hard, maybe due to fatigue of my arms. 

    4 30 yard sprints best time was 5:94